Should I Run Fast or Slow and Question on Ankle Pain

by AB
(Chennai, India)

Hello, I started running in May and am upto about 35km per week running 4x a week. After experimenting with different speeds, I am using a heart rate monitor to keep my heart rate in the range of 140-160 (I am a 33 y/o male). However, I run at about 6:20/6:40 per km which I know is quite slow.


My question is whether I should continue with my current pace and focus on endurance and mileage or try to increase my speed.

I have no particular race in mind that I would like to train for. Contemplating a half marathon next year.

Another quick question - the side of my ankle (right on the bone) hurts after a long run. Even after I ice it, its a bit sore. Any idea what it could be? I did have a small tear of my achilles in June when I tried to ramp up my speed too fast.

Thanks for your help and suggestions.

AB


Answer by Dominique:


Hi AB,
Thanks for your running training question.
The type of running you should do at a certain point in time is highly dependent on your goals and where you are at with your running program.

If you were to do a 5k run in a few months time for example it would be quite possible that by now you would now like to start focusing on some faster running, i.e tempo running and intervals.

However, considering you are very new to running and your most clear goal at the moment is a half marathon at some point in the next year, I highly recommend you keep on working on building endurance and increasing your mileage by doing lots of easy running. For a middle to long distance runner this is by far the most important type of running you can do.
Also see this article about winter running for further details.

By the way, when you get closer to your half marathon of choice, consider this Half Marathon Running Program to get you to the finish line.

Please note that even the fastest running in this beginners half marathon running program is tempo running, which would probably be only a little faster than what you are currently hitting.

About your ankle pain...
This sounds most like achilles tendinitis which is a bit of an overuse injury, although shoes and terrain can also have their influence. Be careful with pain that is "always there". You don't want to have this develop into a chronic injury...


Hope this helps.
Best of luck.
Cheers,
Dominique