Add: bilan 1 mois running

content/posts/bienfait-recuperation.en.md

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+date = '2025-10-30T00:00:01+02:00'
+draft = false
+tags = [ "running" ]
+title = 'Running for a month : the debrief'
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+
+It’s been a month since I got back into running, after several failed attempts.
+First victory: I’m still not injured! That’s already something.
+Of course, not everything went perfectly—far from it.
+
+
+## What was planned
+
+When I started again at the end of September, my goal was simple: get moving again, be able to run for 30 minutes, and learn to run in easy endurance, all without getting hurt.
+Sounds easy, right?
+Well, the last two times I tried, I did too much, too soon—and boom, knee trouble.
+
+
+## What went wrong
+
+A few small things threw the plan off a bit (some of which I’ve already talked about here):
+	•	My Polar watch, which thinks I’m running all-out even when I’m barely jogging, drives me mad (or maybe it’s just me being too attached to what the watch says).
+	•	Those sudden urges to pick up the pace, even though I know that, at my current level, and especially this early in the process, that’s exactly what I shouldn’t do.
+	•	The training programs on the watch (yes, her again) aren’t ideal. For instance, I set up 5 minutes warm-up, 30 minutes easy run, 5 minutes cool-down—and somehow end up with a 35-minute session. Not dramatic, but messy when you’re trying to keep progression under control.
+
+Nothing serious, though. All fixable.
+
+
+## What worked well
+
+Because not everything went wrong—far from it, actually.
+	•	I’ve stuck to the plan. No skipped sessions (just one delayed by two days, for a good reason), and no extras because I got the itch to run. Two sessions a week, no more, no less.
+	•	I listened to my body. The delayed session came from a slight knee concern—I decided not to push through it and waited to see how it felt.
+	•	I planned my winter training! Maybe a bit premature, but at least I know where I’m going. That’ll help keep me from rushing things. The goal—running an hour comfortably—will come gradually.
+	•	I found my rhythm, both in pace and heart rate. Using my min and max HR, I built a more coherent set of training zones using the Karvonen method—no more running at threshold when I’m supposed to be easy! And for pace, I finally settled into the right endurance tempo. Maybe it’s my school-days habit (I loved the 1000m), but I used to start every run too fast. Now, I’m finally getting that steady rhythm in my legs.
+	•	I built in a recovery week after four uneven ones—I could feel the fatigue creeping in. The idea wasn’t to stop completely, just to do two easy 20-minute sessions on mostly flat terrain (and definitely not accelerate uphill). Nothing more, but nothing less either.
+
+
+## What’s changing
+
+	•	Regarding the watch: I’m ditching the all-in-one programmed sessions with warm-up, endurance, and cool-down tied to heart rate zones. If it vibrates every time I go uphill, it ruins the vibe. From now on, I’ll start the watch after the warm-up, set only the desired running time, and cool down with the watch off.
+	•	Stick to the sessions as planned. With structured workouts, I’ve included both endurance and slightly faster runs. The goal is to keep it framed, not random.
+Still, gotta keep the joy in it.
+
+
+## For next month
+
+I’ll increase the load very gradually—no more than +10% per week:
+	•	Week 1: 2 × 33 min
+	•	Week 2: 2 × 36 min
+	•	Week 3: 2 × 40 min
+	•	Week 4: active recovery — 2 × 30 min, or maybe 3 × 20 min?
+
+Bit by bit, endurance is settling in.
+Let’s see next month if consistency really pays off.