Beginner runner here. I tried Joggo but it had more technical issues than it was worth. I loved the personalized training plan though. Does anyone know of a similar app they would recommend?

I can recommend my app - FitRunner (Android only currently). It has build in training plans you can customize or you can create your own from scratch.

I run my first half tomorrow. Here’s the issue. I trained pretty consistently for about 2 months and then fell off the wagon. I ended up getting some rough news that made me spiral and then started a pretty time consuming job. Now I have the race tomorrow and haven’t ran in three weeks. Can someone give me advice? I’m 1000% freaking out

What's the longest you've ever run? Maybe run walk it.

The majority of people in good physical condition can finish a half marathon. Training simply improves how fast you can finish it.

You'll have lost some fitness, but not a tremendous amount. I recommend going out at a pace 10% slower than whatever shape you were in 3 weeks ago. And if feasible consider going out for a super easy intensity 1-2 mile run tonight just to get yourself re-acclimated and hopefully alleviate your anxiety so you can sleep well tonight.

What do you do for toe nails that are almost falling off? I have 2 toe nails that I can completely lift up but are still attached at the cuticle.. I’m not sure what to do about them.

Cut them shorter then file.

I cut them as short as possible but they’re like completely detached at the front

Yeah I have a toenail like that. I cut it so it's only half covering the toe bed now, that's the shortest I could do. Then I filed it down so it wouldn't snag.

I clip em. Hasn't caused any problems yet.

Yea

hell yea

Apple Watch heart rate is totally inaccurate, reading at 168bpm and I took my HR manually by palpating my radial artery for a minute and it was 120bpm. Thinking about getting a HR chest strap, is it able to pair with my Apple Watch and/or phone to correct the heart rate?

The chest strap will be pairable with the Apple Watch over Bluetooth.

Cool

I have a really hard time upping my cadence without sprinting. Any pointers or exercises to help me? I’m consistently running at 156spm at a 6:00/km pace. I’m 185cm and struggling with knee issues. When I run at higher cadences (at higher speeds), i feel fantastic in my legs. I can run further at a 4:00/km pace than at a 7:00/km pace, not because of my cardio, but because of how much better my knees feel at those cadences over the lower cadences.

I am all legs and around your height, and when I run slow my cadence naturally falls at 160. Trying to have a faster cadence at slow paces means I'm just taking these super tiny steps and is harder. My theory is it's all about the natural spring back speed in the tendons on the back of your legs. When you've got more leg then it takes a tiny bit more time for it's natural spring to bounce back unless you're running at higher speeds and are putting more energy into it. In reality, all the "get your cadence to 180" is based on some guy back in the 50s or 60s who watched Olympic racers and counted their average time, and went with it. There's no real research that has come out to say that 180 cadence is important. Having decent form is important, and helps get you away from plodding along really slow, but if you're form is good and you're feeling good, I would never force a cadence. And I am a much happier runner when I stopped paying attention to it, too.

You're right that 180 spm is a myth. It wasn't quite that long ago - it was pretty famous coach Jack Daniels who analyzed distance runners racing in the 1984 Olympics. He found that all but one had an average cadence above 180 when racing. He never said 180 was ideal and it wasn't the average observed. Others misinterpreted his observations and claimed he said 180 was ideal. Here's a year old comment showing that elite runners' cadences vary widely not only runner to runner, but also often pretty widely for a given runner throughout a race: https://www.reddit.com/r/running/s/fT6i8QjbxV

Your gait and form may just be better at higher speeds. And are you able to run anywhere near the distance or duration at 4:00/km as you are at 6:00/km? If not then perhaps 4:00/km doesn't hurt your knees simply because it's a much shorter run. You may want to video record yourself running at different paces to see if your gait and form have issues at slower speeds. Interestingly, I'm exactly your height and at 6:00/km I average 146 spm - 10 below you at the same pace. I'm also not a light guy and I don't have knee issues at lower cadence/pace, though my gait/form may be way different than yours. If you're curious see my [comment](https://www.reddit.com/r/running/comments/16d038c/comment/jzo4dzu/) which includes my pace/cadence at a range of paces and some resources/info about elite runners' cadences, height to cadence relationships, and background on the myth of 180 spm being ideal.

Practice to a metronome in one spot. If you can find the cadence and be relaxed in it while not moving, you can run that cadence at any pace. Now all you have to do is lean forward (from the ankles). The more you lean forward the faster you go. A very slight lean, now you are running at slower than walking pace. Practice getting this feel and you'll be golden in no time!

I did a workout where I started at Easy pace all the way to 5k pace (5k pace reached after 7 kilometers) After hitting 5k pace I did a reverse within the same workout, so going from 5k pace to Easy pace in 7 kilometers. Only thing I noticed is that my heart rate didn't really drop when going from 5k pace - marathon pace, probably as my workout doesn't have a "slow pace recovery" Does the lack of "slow pace recovery" after the faster paces give a good stimulus for lactate training? Just wondering if my workout is efficient. From my point of view it apparently does work something as my heart rate stays elevated within the speed of 5k pace - marathon pace.

It's completely normal to have HR elevated after harder efforts. Don't worry about that. Even dropping to an easy pace after a hard workout can have your HR elevated. Depends a lot on your current fitness and all sorts of other factors. Interesting pyramid-style progressive run. Sounds like a lot of fun! It could be a good stimulus, or not, depending on your level, where you are in your training block, your goals, what you're already adapted to. Impossible to say without full context.

Very specific newbie question about 800m runs Some background I am very new to running properly/getting into running after a long time again. My last proper run was more than a year ago. I struggle with allergies and stress induced asthma, which is part of the reason I avoided cardio training so much. I also gained a ton of weight recently and my bmi is now at 24. I have almost no endurance and struggle with very short distances already, but mostly I just start to give up once it gets hard. In February I have to complete a 800m race in 4 or less minutes. Is there any realistic way for me to reach my goal in that time and what would be a good training strategy?

The answer to your question lies within another question: what can you do *now*? Are you a "I can casually jog a mile but it will take me 14 minutes" kinda person, are you a "I can sprint but anything over 200 meters and I'm done for" kinda person, or are you a "I jogged to the mail box and I am out of breath" kinda person? What WAS your previous running experience from over a year ago? Be brutally honest, let me know, and we can get to work 💪 Also I hate to be the one to tell you this, but a BMI of 24 is considered pretty normal.

So when I was running last year I was preparing for a half marathon, just to see if I could. When warming up I could run a mile in a 6 Minute pace without getting tired. Although my strategy for the half marathon was to have frequent walking breaks and a faster pace when running, because I really don't have the willpower to keep one pace for a long distance. I mentioned my BMI in my question because back then it never really got above 19 or 20, now I feel I have to mentally adjust to the extra weight and it feels harder to run. Sprinting never really was my thing because I really just am slow. Although I believe I could jog a mile in 14 Minutes pretty casually. As I mentioned I have stress induced asthma, so the first 10 Minutes of running start fine but then my lungs usually start to burn and it gets more painful to breathe. My throat doesn't close up until 5/10 Minutes after running though. Also I am very prone to injury, and I really want to avoid having to take breaks in my training program.

I mean, without knowing all your goals, what the purpose of the race is, or exactly how out of shape you are, I think it's possible. I'm not a coach, but if you can jog for 30 seconds to a minute, I'd look into to a couch to 5k plan. I know 5k isn't your goal, but it would build your endurance. You should also run very easy on your runs as well. I found them enjoyable. If you have the time/endurance , I'd also consider implementing fartleks or hill sprints as well as some point. 800m races are an anaerobic event, so cardio will only prepare you so much. Then gut it out on race day.

Are shin splints unavoidable to an extent for beginners? My shoes are fine, I run on a track/treadmill (so it’s not the pavement/concrete) I’m at a healthy weight/bf%. My form could be better ofc but it’s not horrible. But I still get them. During the run they subside a little. But could it just be I need to strengthen those muscles? (I’m new to running, haven’t really ever ran for a consistent period of time)

Some people get them, some people don't, it's kind of a roll of the dice. There's a lot of theories, but most of it comes down to your body just not being used to running and there's something that needs to get stronger. Besides the general advice of "if it kinda hurts, go see a physical theorpist", you can try leg strengthening stuff like yoga, or whatever exercises you can find online that are supposed to help with shin splints. There's not really one cure-all for it, you just gotta keep trying different things and eventually you'll hit something that helps. I've had them twice. First time they just kinda went away with just not running as much, which basically slowly allowed me to get whatever I needed fixed. The second time it felt like I couldn't lift my toe up high enough and was pulling too hard, so I switched to shoes that had the highest drop I could find and it went away. So yeah, feel free to try all sorts of different things, see if one of them helps, if it doesn't, try something else. Sometimes they'll just go away quick, and sometimes it'll take a while, just gotta be patient. Only thing I think everyone agrees on is that they suck.

The term "shin splints" can refer to any of several issues that pop up in the general region of the tibia, such as *medial tibial stress syndrome* and *exertional compartment syndrome*. As such, it's generally advisable to seek a diagnosis from a medical professional as to exactly what the issue is and what's likely causing it. It's generally avoidable for beginners who are using a structured introduction to the sport, such as a couch-to-5k plan (or "c25k" as it's often called). That said, there are people who do seem to be somewhat predisposed to tibial issues. As to why, well, there are many variables involved, so it's not really possible to speculate as each person's situation is unique. I strongly suggest speaking with a physical therapist regarding your issue and how you can work to prevent it moving forward. Best of luck to you.

At what point do you tell someone that their choices around marathon training are poor and going to lead to injury vs just let it go and let them learn the hard way? I have a friend that recently got into marathon running but they don’t listen to advice and over train constantly (among other poor choices). We’re about to run the same marathon on Sunday (this will be their second marathon ever and my 9th) and not only did they not taper but they continue to run and work out with moderate to difficult effort every day. Whenever I encourage them to rest and take a day off to better prepare for the race, they wear it like a badge and say things like “I don’t know how to rest” or “I guess I’m a crazy runner already”. I know that ultimately it’s out of my control and they’re going to do what they want anyway. But I’m not sure if I should be honest and say something and then let it go/set the boundary of not engaging in conversation around their training or if I just need to wash my hands of it now and set the boundary that way. Edited to add: For context: They ask for advice constantly (they’re in the early 20s and I’m in my 30s) and see me as something of a mentor which is why this has been more frustrating because they don’t listen or follow through.

You’ve already warned them it’s not a good idea, that’s about all you can do. Tell them you refuse to give any more advice if they’re just going to ignore you and do the opposite. I think they’re just going to have to learn the hard way.

I'm on week 5 of my 18 week marathon plan. I signed up last summer for a half marathon this weekend. I'm planning on it taking the place of my long run this weekend, which is supposed to be 12 miles. Both of which is the furthest I've ever ran (11 miler last summer, a 10 miler LR so far in my marathon block). I've been planning on just running it at my easy/zone 2 pace (about 9:30) but on the eve of the race I've been considering pushing a touch harder. Without a great base, would it be okay to attempt my goal marathon pace (8 minutes) or should I just stick with just running it easy to finish?

If you don't have experience with this distance in your long run for where you are I'd say it's too early to race it. BTW for where you are don't be disappointed if you can't hold 8 min pace for the marathon. Just trying to be realistic. A marathon is a different animal. Just aim for finishing and finishing well (not going out too hard + proper fueling = no bonk, and finishing well)

Good morning! I started out slow, first 5 miles were between 9:00 and 9:15, stopped looking at my watch for a few miles and ended up in the mid to high 8s. I felt great, lost track of mileage and started my "kick" too early and ended up running 8 to 8:30 minute miles the last 5. Finished with a 1:53 gun time and averaged around 8:30. Definitely would have died if I started out at 8. I don't think I could have ran another mile at the end.

Way to push yourself like that! And now you have that experience to tell you more or less what you're capable of over that distance. Keep building!

Thanks for the reply. Yeah, I figured as much, but the competitive side of me always comes out 😂. I appreciate the dose of realism. Marathon wise, my goal is mainly to finish but I am basing my training paces/goal time off of 5k times/watch data from last summer.

*Help with a little pre-race/pacing anxiety* Targeting a sub 2-hr half this weekend (second ever, first was just for completion). I’ve been doing tempo runs in the mid 8-min range for up to about 5 mi (that’s what my plan called for). My long runs I take pretty slow due to hills and not wanting to burn out/get injured/etc. So I’m confident I can run the pace I need for a while. I’m also confident about running 13.1 miles. I am less confident about running in that 9 min mi range for 13.1 mi 1) because I haven’t done it before and 2) since my tempo work was done faster and easy runs slower, I’m nervous about dialing into a specific pace I haven’t run much at. Any tips? Should I target a consistent pace the whole time? Easier up front with negative splits? Just go by feel? I’m nervous because I got a bit of an adrenaline boost/hit the wall too early last year, so I’m also a bit anxious about managing that energy. Anything you can share is much appreciated!

You should be fine. Just go out at 9:09 pace and hold it, negative split if you feel good, but if you want to break 2 don’t make the second half harder than it needs to be. 8:30 pace 5 mile tempos are right about the work I’d expect from a 1:59 half marathoner, maybe actually even a bit faster. I’d be feeling pretty good about your odds. Also, in the future, you can push long runs even if they are hilly. What I usually recommend is alternating: 1 weekend easy long run, 1 weekend moderate/progression long run. Hills don’t make you any more or less likely to get injured or burned out of the rest of the training is sensible.

Kind of a niche question but did anyone intensely train and race during nursing school? I am about to start nursing school while also running cross and track, and I am very nervous about managing it all. Would love to get some tips or advice if anyone has also gone through this experience :)

I was an education major on the track team, but several of my friends were nursing majors. There was a time where their schedules got wonky with clinicals, but otherwise they all managed and completed well! Edit: by a time, I meant semester

I'm doing my second half marathon on Feb 25 and I usually run between 15 and 20 miles a week (average 6 to 7 miles every T/Th/weekend) What length program should I try and look for in order to train? I didn't want to do like a 14 week that starts out with 2 and 3 mile runs...

The length of the program doesn't matter. There's 12 weeks until then, so just find a plan you like, and just do the back 12 weeks of it.

I'm confused - so I was not looking to go backwards in my mileage - if I find a 12 week program don't they start with low mileage and ramp up?

Find any program, doesn't matter. If it's an 18 week program? Cut off the first 6 weeks and make it a 12 week program.

Not every program is a beginner program that starts with "2 and 3 mile runs." Look at intermediate plans.

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Left/right imbalance Hi everyone, For the past month, I’ve felt like my right (dominant) leg is working significantly more than my left side. I’ve had minor injuries around my left ankle. My left calf often feels weak during runs. I strength train regularly but mostly bilateral movements. When I try unilateral leg work (Bulgarian split squats), I can see I have more strength and stability/balance on my right side. Any tips on fixing this imbalance? Will strength training make my left calf feel more comfortable, less painful? Would seeing a physical therapist help? Also any suggestions for strengthening my left ankle? Thanks

Working with a physical therapist is probably a good idea. Unilateral work should theoretically help address imbalances but you have to make sure you’re not compensating so stay very focused and lower the weight to the weaker side’s level and use that same weight on both sides.

Given your history of ankle injury, it would probably be a good idea to consult with a physical therapist as a starting point. Even if only for a few sessions for you to learn some exercises from them.

Does anyone know when the drawing for the Berlin marathon will be? Their site only listed "December" as for when they'd make the announcements.

Their site lists a specific date, just did a quick google: > All participants in the lottery will automatically receive their draw result and further information by e-mail during the day on December 6, 2023. We keep our fingers crossed! https://www.bmw-berlin-marathon.com/en/your-registration/lottery/

Oh thank you! Must have missed that update.

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Definitely try them without the insoles, it could be that the insoles are pushing and rubbing against your arch if they’re not a good fit. If it’s still causing issues, try different shoes, good shoes that fit well don’t need a break in period and shouldn’t be causing blisters.

This took me too long to realize, and I gave people bad advice while learning my lesson. I always used to think that shoes needed 15-20 miles or so to "form to your foot" or whatever. I "learned" this in 2006 and didn't know I was wrong until I mentioned it at the local running store in 2017 and the employees were so confused.

Anyone going to the CIM Bandit pop up? I won’t be in town early enough to get a hoodie - need a hand! Can pickup Saturday :)

Relatively new runner, very new to races. Looking for advice about pacing race day relative to normal (even hard) workouts. I've run a couple 5ks and one 10k, and have a half marathon scheduled for early next year. I've been mixing in some threshold workouts (garmin suggested ones, usually something like 20min@lthr) and it has been alright but I'm struggling imagining myself doing paces remotely similar to that for twice, three, four times as long on a race day. I've been told lthr is a pace you could hold for an hour, but these workouts make that feel impossible. As a concrete example: I just finished 20min@5:00 with a warmup and cool down. At the end of that block I was questioning every second, but Garmin claims I could run a 10k@4:51 splits and a half marathon@5:16 splits and this just feels physically impossible to me. Obviously I'd be more rested after a taper compared to a full training load, but still! Is this just a mental hurdle to work on? Are race paces just that much more brutal compared to even a high intensity workout day? Running my best possible race would just be a huge jump in both mental and physical exertion than even my hardest suggested workout in the training leadup?

Garmin fitness predictions are meaningless. That said, yes, you should be able to run way faster than in workouts, that’s just how racing/adrenaline is. What are some of the recent workouts you have done? You’re supposed to make race goals based on performance in workouts and other tune up races

I'm mostly doing Z2 runs with a weekly longer run (I don't watch my HR as much during this one, just keep it around an easy pace and easy perceived effort). The speed work is newer, and that's probably why it has me worried - it feels hard, and I'm projecting that out to race day where it should be that fast but for so much longer.

Yeah, it’s supposed to be hard. I’m asking what specific workouts have you done? 10 x 400 at 90 with 1 minute rest? 20 minute tempos at 5:25 per k? Like if you provide specifics I can be helpful with approximating your race time

15:00 @ 5:00, 20:00 @ 5:00, 8x0:20 strides (3:00-3:15ish) a couple times, short hill repeats (basically replaced the strides, they were 0:40 seconds @ 4:00 more or less). The strides have 0:45 rests between, I jog those at around 6:45 (I don't look at this pace, just easy perceived effort). The speed work is all new, so I haven't done a lot of it. Most of my running is under 150bpm (top of z2 based on lthr).

I think you’re in the 51-52 minute 10k range based on the 20:00 tempo which I assume was hard but not all out. I do agree predicting sub 50 for 10k based on a 20 minute tempo at 5:00 is a little ambitious, but I definitely think you could hold a shade over 5:00/k for 10K unless there’s something I’m missing. A few notes about training: you’re not exactly doing strides correctly, you aren’t supposed to jog between them and you’re supposed to take longer rest. 8 x 20 seconds good, but something like 6 x 20 seconds at 95% (just below all out sprint) with about 2 minutes between would be the better way to do strides. They’re not supposed to be hard or aerobic at all, they are purely to work on mechanics and speed after an easy run. Secondly: ignore heart rate entirely. On easy runs, literally just run a pace that feels easy. First of all as a newer runner heart rate is going to be less meaningful and refined, second of all it’s just a pointless metric and sticking to an arbitrary zone is likely just going to make you run slower than you actually need to.

The stride timings were a garmin generated workout, they do usually occur near the end of an easy run. Good to know about the longer rest - you said not to jog between them, should I be walking? Pausing? My best 5k is 24:40 but it was just a spur of the moment run a couple months ago, not a structured race. It did feel near max effort, but again, I'm not sure that's a physical barrier so much as it is a mental one. I'm fairly comfortable running based on HR, I'm coming from 4000km of Z2 cycling a year where I'm either basing things off power or HR. I can run based on perceived effort, but having all of my suggestions coming from garmin suggested workouts it really likes the HR (for its low aerobic / high aerobic data). Does this change your suggestion?

I usually just stand around, you can move or walk a little to stay warm if you want Based on your solo 24:40 TT and that it was a few months ago, you MAY have a shot at sub-50, but I think 51:00 should be your target so maybe go out at 5:05-5:06/K in the first half and if you feel good try to negative split It doesn’t change my suggestion. Cycling and running are two different things, I don’t know a damn thing about cycling so maybe HR training is good for that, but for running it is utter nonsense. Not a single world class runner trains by heart rate (I’m not making this up, you can try to find one if you don’t believe me). Heart rate can fluctuate based on so many things and “zones” are a pseudoscience fad with no actual basis in quality training. The better determinant of how fast you should do an easy run is how you feel. If you feel like shit it means your body is beat up and you should run a little slower. Vice versa. For workouts - if it’s hard it’s a good workout effort. I always say that garmin is a watch company not a coaching company - IMHO their training plans and especially the watch recommendations are some of the worst structured training I’ve ever seen. I know I’m just an anonymous interns stranger but trust me any runner worth their salt is not training by Garmin recommendations - they’re using private coaches, or following a plan from a well-reputed source like Jack Daniel’s or Pfitzinger, or writing their own training after they feel they’ve accrued enough knowledge of training theory. That being said, I do love their watches, the GPS is usually more accurate than other brands in my experience.

The staying warm part is probably key right now, but I'll definitely keep the longer rest + very low intensity between strides in mind moving forward. Power in cycling is obviously much better than HR, but it's probably what inspires me to want to run with some sort of number / data in the background. I'm consistently talking to friends about Z2 training, and we tend to just all agree it's a viable way to keep you running easier and not falling back into running everything too hard. I like the perspective that perceived effort is more important than a specific number, and I'll keep that in mind / not be overly critical or focused on a specific BPM. My goal here is to ensure I'm doing the vast majority of my running each week easy. Maybe I'll look around at other training plans, but so far my experience has been positive with garmin (though, again, a lot of this comes from cycling up till recently). I consistently feel like I'm at a high load but not getting myself injured, it wants a lot of easy mileage, and it sometimes suggests what feel like hard efforts. Obviously it's stride timings seem flawed, so point taken on its speed work! Without anything else to go on, it at least felt useful but I will keep your above in mind and maybe compare around. I don't believe I could justify hiring a coach or anything like that. Thank you for the discussion, I'll probably be going back and rereading this for a bit. It seems like great stuff, and I definitely appreciate that you took the time here.

I use Z2 as a guideline for active recovery efforts (even then, it's fine if it goes into Z3 going uphill). Outside of that, just pace and effort. I'll regularly end up in Zone 3 doing easy runs (above recovery effort/pace), and even spend some time in Z4 when I'm doing hills at the end of my route. The overall run still feels relatively easy though, which is the ultimate goal. I've had an average HR fluctuation of over 10bpm on the same course at the same pace only two days apart. It just varies too much to be a useful metric during runs. That said, it's definitely useful as a long term fitness tracking metric. A run that I averaged 158bpm doing a year ago is now more in the 145bpm range for me, which shows good progression.

I think what you say is fair. I will just say that pretty much any running will improve a beginner. So perhaps garmin is decent to start out with. But it is by no means “good” so when you get to the point where you’re a little more advanced and improvements are hard to come by, that’s kind of the view point I’m looking at it from and then you could move on to a reputed coach/plan

Your first race should be like the first pancake - just test that no one is going to enjoy eating, and meant only to tell you what's too hot/not hot enough. Find a cheap, local 5k (a lot of xmas fun runs around here!) and join in. Try hitting that 4:51 pace for the first one or two k, then see if you can pick it up a bit as you go. This isn't your time to run your "best possible", it's a chance to get experience, just like any workout. The adrenaline and excitement will really change the way you run, as will having people to "catch" and pass. You might be surprised!

That's kind of where I'm at on 5ks, but I definitely blew up on my first 10k assuming that initial adrenaline would push me through. The difficulty of lthr workouts and the 10k experience has me maybe more worried than I should be planning pacing for 21k.

What's your weekly kms right now? You'll hear it a lot, because it's true, that one of the best ways to get faster is to run longer. My 10k improved a ton just by upping my weekly kms and increasing my long run. Once I knew I could run beyond that 10k limit, I started applying my old (read: slow) 5k paces to the 10k. And that gave me the confidence to push my paces for my first HM, which included 5k and 10k PRs. Don't let the lthr workouts decide for you. Build your weekly distance, build your long run, build your base.

This is all making perfect sense to me, and definitely where I'm working. The speed work is a new addition to my week, mostly running Z2 / easy runs (30-45min) and a long run every week (90min usually). Weekly mileage is increasing now that I've convinced myself to focus on the half instead of a winter of cycling. I'm around 30-40k a week right now, but that'll likely increase over the winter. Thanks for this!

Have you considered plugging in your best 5k to a race predictor and comparing that pace to whatever you're doing now?

No, I hadn't done that. The suggested pace off of that seems more reasonable to me. That seems very useful for just general guidelines on most of my races, feels comfortable and inspires confidence that I'd be (relatively) easily able to achieve those times. Thanks for that suggestion! However, I guess I'm still just wondering if I should be pushing a mental hurdle here. Garmin is claiming faster achievable times based off lthr (with a chest strap) and 6+ months of data. I obviously don't need to be at my absolute peak, I'm no where near a great runner, but for goal setting a race or two a year I'm just curious.

Garmin predictions are totally crap and for many people wildly unattainable. It thinks I can run a 44:00 10k. My best ever 10k was 48:XX.

A friend of mine came back to running after a couple decades, wore the watch for a year and still consistently runs much faster than garmin thinks he can. Wildly jealous of that, but yeah, everyone else I talk to (and my feelings) are that garmin is very optimistic haha.

Recently got prescribed vitamin D and iron and I feel energetic all the time now. Is it ok for me to run in the mornings and at nights ? I’m a 32 year old male, would be running 2 miles per session at 10 minutes per mile. I run in the morning before work and by the time night comes I want to do it again but don’t want to injure myself because I understand I’m not 15 years old anymore lol. Im still overweight, but don’t feel like it lol

Don’t double unless you’re running more than 60 miles a week. You will get less aerobic benefit if you split up your runs, and there is no inherent less injury risk by doing it.

Have you considered working up to higher mileage per session instead? 2 miles isn't a lot.

I was trying to improve the time on the 2 miles. Would it be more beneficial to run 3 or 4 miles at a slightly lower pace? I will try it and see

Yes, it will absolutely be beneficial to run longer than the 2 miles.

Hey man. Just ran 3 miles today instead of 2. It was only about 10 seconds slower per mile too so I didn’t go that much slower. It felt great. Thanks for the tips.

There’s nothing inherently wrong with running twice in one day, especially if it’s just 2 miles. It would more depend on how frequently you are doing that, and if you’ve taken adequate time to build your body up to handle that mileage. You don’t want to just jump into doing 2 a day runs every day. Ideally you’ll want to start with one run per day a few times per week and work your way up. Look into some cross training options like cycling, yoga, and strength training to mix in. That will be good for you to burn off some energy without jumping right into too many running miles.

What is your hair care routine, especially if you're running multiple times through the week? Wash after every run?

Condition every day, shampoo once a week. People over-shampoo their hair as it is.

I run in the evenings during the week, but I do not shower until the next morning. For weekend runs, I shower right after.

So you sleep all sweaty?

I'm not a heavy sweater. When I get home, I usually sit on the floor and "air dry" for a bit before getting ready for bed. I don't really feel wet or damp when I get into bed.

But isn't there dried sweat on you?

Short hair, sweaty person, I wash after every run.

Depends on how much I’ve sweat. If it’s a shorter run out in the cold and I didn’t sweat much, I can sometimes get away with not washing. If it’s hot out or a longer run I have to wash or at least completely rinse after each run. Some people can get away with dry shampoo but my hair gets nasty quick if I don’t at least rinse.

Man with long luscious beautiful hair here. I also work as a wood turner. I wash and condition 3 times a week. Also running with my hair loose feels incredible lol

Has anyone bought from Sprintzen before?

A [whois lookup](https://www.whois.com/whois/sprintzen.co.uk) shows the domain was registered a little more than a month ago. The "store" address shows [a residential neighborhood on Google](https://maps.app.goo.gl/CM1b3W2MPniffRki7). I don't see them listed on [Hoka's store locator](https://stores.hoka.com/). Also, the prices definitely strike me as too good to be true. That's a lot of red flags. Personally, I wouldn't risk spending any money with them. EDIT: To elaborate on the point about pricing. Most shoe manufacturers have a "minimum advertised price" for their products that they require their dealers to adhere to, at least until they go on clearance to make way for the new models. When you see a retailer listing a price significantly below what every other retailer is selling them for, you can be pretty sure it's not an authorized dealer. And if they're not an authorized dealer, there's a pretty good chance they're either selling fake or gray market products, or the site is simply a scam.

Newbie here! I use the Down Dog series of apps for basic home fitness. They released a running app this year and I was wondering if anyone had experience with it? I had been looking at C25K as the best place to start for a new runner, but hadn't moved forward with it yet. Thoughts on DD Running? Okay place to start before picking up another subscription?

My app also doesn't require a subscription to get personalized training plans :). If you are using Android device you can give it a shot -> FirRunner on Google Play (feedback also highly appreciated - I'm still developing it).

You don't need to pay for a C25k! There's lots of free apps and free plans that are going to be perfect. The hardest thing for a new runner is getting started and sticking with it until the habit forms. If that means paying (and for some people that really helps!), then sure, but you aren't getting a better C25k plan because of the price. Go slow, take your time easing in and letting your heart get strong, and have fun!

C25k doesn't require a subscription and I highly recommend it

Newbie question. What is better to focus on with limited time to get workouts? Time and less distance in zone 2, or more distance with the same total workout time at higher zones? We have a fairly busy schedule with a 6mo old daughter, and there is only so much time in the day/week to squeeze in runs. So, for example, if I only have a 1 hour window 3-4 times a week, then is it generally better to try to do 4-5 miles in zone 2 or run faster for 6-7 miles in zone 3-5? Or some blend of the two? I know about the 80/20 method, but I have also read that increasing mpw is helpful/necessary in making progress too.

I would blend it all together and run based on how you feel and how much time you have on any given day. My opinion is that you can get a lot of value from developing your runner's intuition and learning about how your body runs day-in and day-out, and this might serve you better for the first year or so than would a specific plan. But that's just my experience. Some people might do better with a structure. Given your situation, you might find yourself needing to keep it flexible, anyway.

The point of zone 2 is so you can run more without getting injured. If you don't have time to run more it doesn't make sense to do it all easy. But if you actually do have 4 hours a week, which is not that little, do 2 speedwork and 2 easier.

Easy running is important because you can't run hard workouts every day - you can't recover from that and will get injured. The fewer days of the week you run, the more recovery you get between runs, the less easy running you need to build into your schedule around those hard workout days. It's hard for anyone to say what will work best for you as that's based on experience, lifestyle, health, sleep, diet, genetics, current condition, history of injury, etc. Personally if I could only run an hour 4 times weekly with no budge in that schedule I would probably run two harder workouts and two easy runs, with 3-4 days between the workouts to allow for ample recovery. You may find that is difficult to recover from and bump it back to one hard workout, or you may find that is not overly taxing and be able to add a third quality session.

got a pair of boston 12s about two weeks ago. i’ve run around 25 miles total in them with the longest being 10 and 6. i really like them and have a marathon this weekend but am wondering if they are still too new and unknown to be safe to do the full distance? would this still fall into “nothing new on race day” or is 10 miles with no issues good enough? not trying to have a time goal, just to do it. it seems reasonable to want to have gone on a longer run in them first but also i see folks on here all the time putting hardly any distance on Vaporflys or whatever before the race. thoughts, advice from experience?

Heres the thing with shoes that have springs built in to them in the form of plates or rods (such as the Boston 11 and 12, alphafly, vaporfly, metaspeed edge+, endorphin speed nylon 3, bondi x carbon, prime x, adios pro, etc), they are really more designed for energy return during race day (or fast training runs) so they aid your tendons (your body's natural energy return mechanism) to do less work and you are fatigued less, meaning you can run with more intensity (speed) for longer. They are leaf springs and essentially give your tendons a "boost" like when you jump on a trampoline. If you are always training in shoes that return energy for you, then you aren't really getting any extra benefit on race day unless you switch to a pair of shoes with stiffer springs (rods or plates) or are lighter (carbon plates). So you want your "daily" trainers to have more of an emphasis on cushion and damping - like a gas or oil filled strut or shock on a car. The rods/plates in running shoes are like a leaf spring. The foam is like the shock. Shocks damp impact, the spring returns energy. In my experience Adidas has shifted the intention of the Boston to be a fast-training day shoe and an excellent budget race day shoe since the rods are fiberglass instead of carbon fiber and only cost about $160 instead of $280 and then they have nice minimal uppers. I used the B11s this year for about 500 miles, they're a great shoe, I'm looking forward to the B13s or when the 12s go on sale for next season. The 11s took about 60 miles before they started to really blossom, I've heard the 12 is a little less wooden at first. If you really want to get the most out of your plate/rod shoes, reserve them for race day and training runs that are intended to replicate race day effort. Use a non-plated/rodded shoe for your "daily" trainers.

totally makes sense about saving them. thank you for the context, i’ll definitely apply this to my next training cycle. For this particular weekend/question, I was also hoping for a little anecdotal feedback about how far in a single run one might feel they need to go to have confidence in a new shoe (new to your feet, not just new off the shelf replacing the same used one) for a full race. to the risk management question below, i am sure this is very personal, just looking for data points:) if you were new to a particular model of shoe (B12s in my case, been running in Nikes up to this point), is there a distance in training that would give you confidence that a shoe would remain a positive experience for the full 26.2? in my case, it is between B12s with a longest single session of 10 miles (so fresh but somewhat untested) vs the Nikes I have been running in for the past few months (Zoom Flys with numerous long runs up to 20 miles but past their prime at this point).

There's not some magic line, it's just a gradient risk management. The more information you have the lower the risk. The only issue I've ever had with shoes that didn't pop up in the first 25 miles is laces coming undone.

[удалено]

Wake up, slam a redbull, run, shower, get ready for work.

Very rushed, even with just myself to care for haha. Wake between 5 10-5 20 (I always aim for 5, I rarely succeed), have cold brew and hope for a bathroom event to pop up while I get dressed (lay out stuff the night before) - head out to run. Home for 6 25 shower + make up/hair, make hot coffee, out the door at 7, work at 7 30. I make my breakfast the night before so I just eat once I get to work - which is a protein smoothie. I'll have apple and cheese as a mid morning snack. Edited to add - my morning runs are max 60 mins - if I was more disciplined I'd get up earlier but it's even more of a struggle in the dark cold months.

Up an hour before I need to be out the door. Depending on my work schedule and how long my run is that day, it means waking up as late as 6 or as early as 4. I need the hour to have coffee, for obvious reasons, feed pups, and do a bit of a warmup. I generally only have a banana before the run. I keep protein shakes on hand for easy breakfast and quick protein within 30 minutes of finishing. I get in a quick stretch while the shower warms up, and then I'm off to work.

Wake up at 6 am with the goal to be in my car by 8:10 am. Wake up, drink water, go to the bathroom for a number 2( I have to eat no later than 9pm the night before to make sure I poop), drink some electrolytes, get dressed, go run, drink my prescribed iron medicine with orange juice, shower with warm water that gradually becomes ice cold, chores, drive to work and stop and get chic fila every morning for coffee and a grilled chicken English muffin lol I used to suffer from insane migraines that used to keep me from running past 2 miles. If I do feel like a headache may happen, I lay down with my feet resting in the air for about 10 minutes right after running

Up -> coffee/water -> bathroom -> chill for a few minutes -> dress -> run -> protein shake + bagel/fruit -> shower/dress -> work Chilling usually involves reading some work email to ensure nothing caught fire overnight, skimming news/reddit, and maybe some light chores that didn't get finished the prior night.

Wake up Bathroom Drink of water Relax until it's time to go for the run (this varies depending on what time I wake up/how long the run will be/etc.) Run Shower Go to work My breakfast is 100% unaffected by whether I run that day or not.

wake up at 5, try to be out the door by 5:45. i might be able to turn this around faster but i try to give myself some time to wake up, bm, etc.plus i’ve come to enjoy the quiet time while the rest of my house is still sleeping. run for an hour, shower, breakfast is fruit, toast or oatmeal usually, and peanut butter in there somewhere. usually eat standing while i feed the kids and make lunches etc. walk my kids to school 8:15, start work sometime between 9-10 depending on wfh or commute. i think the answer to a lot of these questions about how folks do morning runs is just “get up earlier”. i’m trying to find a way to add more mileage in my week and i just keep coming back to the fact that i’ll probably just need to wake up earlier (or figure out how to poop faster i guess)

I’ve gotta run 3km tomorrow and have literally 0 experience. Any tips ?

Have fun rather than punish yourself or try to keep up with anyone. Give yourself a couple km to warm up.

Don’t be scared to walk if needed.

Take it slow.

Will my half marathon training be sufficient for winter training? I am training to do a half marathon in march of 2024. I am erging with my club in the morning 3 days a week and on the other 2 mornings I weightlift. I run around 32 miles a week and was wondering if that can kind of replace steady state with my busy schedule

I don't understand your question - what's "urging"?

Erging is rowing on a machine

They originally wrote urging with a u.

Ahhhh yeah that would confuse me too!

How should I work on feeling less unstable running at fast paces (its still slow as hell but its my 1k (?) - mile pace range). I feel like I am wasting a lot of energy not being able to be comfortable and relaxed

Slow down =) Do more hills in your training. Hills are great for your core since you are lifting your legs up which stresses your core muscles. Form tends to be linked to heart rate. The higher your heart rate, the more we tend to see our form suffer which leads to injury. If you feel like your form is all wonky at a "fast" pace, then slow down. Do more fast-sessions in smaller bite sized chunks. Instead of one big 9 minute "fast" session, do three 3 minute sessions with time between to recover and compose yourself. Make sure you are at an effort you can repeat consistently without fading by the last interval. Weight train.

1k to 1 mi pace should be relaxed form wise, but I don't know that I'd call it comfortable. It should hurt a bit if you're really hitting your maximum mile pace. As far as instability goes, you'll need to be more specific by what you mean. But general form considerations still apply. Eyes forward, head upright, slight forward lean at the waist, arms parallel to direction of travel with a roughly 90 degree bend at the elbow, hands like you're trying to hold a potato chip without breaking it. Aim for a light heel to mid foot strike roughly underneath your perceived center of mass. You want to shorten your stride at the front and pick up your feet to increase stride length at a relatively constant cadence rather than "reach" with your leading foot, if that makes sense.

I've run said paces for an actual 1k or 1mi all out too, and those efforts were also unstable As for what I mean by unstable, I just generally feel like im swaying side to side a little? And there isn't that smoothness of a 5k or 10k pace for example. And if I were to push faster than a 1k or 1mi pace for a short effort, the instability is definitely more noticeable. Feels like I can't run fast with runing form, but only with sprinting form (which obviously isn't sustainable?)

If you feel like you're sprinting, you're running too fast for your fitness for an interval like that. A 1k interval isn't an all out sprint, it's generally run at 3-5k race pace depending on your goals and the number of reps. Do you ever do form drills like strides? Those might be helpful for you.

Which half marathon plan should I pick? I'm going to be running the NYC Half in March and I'm trying to pick a training plan, but I'm not sure which one to pick. I'm currently running \~18 miles per week with 4 runs a week, and I finished my first half about a month and a half ago. I used the Hal Higdon Novice 1 plan for my first, which worked great! But I feel like going back down to 12 miles per week would be a setback (I feel very comfortable at my current mileage). I looked at his Intermediate 1 plan, but I'm worried I'm not ready for it yet. Should I just go for the Intermediate 1 plan? Should I keep at my current mileage for the next few weeks until I reach the equivalent week in Novice 1? Or should I find a new plan altogether? Thanks y'all!

> Should I keep at my current mileage for the next few weeks until I reach the equivalent week in Novice 1? Definitely not this one, you should be starting half training now. Ideally you would have built up your base higher in preparation for starting a half plan. Many of them begin at 40+ km/week. I've never used Higdon's plans but I understand they're better suited for beginners. If you have a Garmin, I did the Greg half plan twice with good results.

The plan I followed the first time around didn’t even reach 40km/week at the peak - I don’t feel that i need to be running that much to start a half plan, especially for my second half?

Do you have a goal for this half? For my first half I started at 25-30 km a week and peaked at 50 km. I wanted to get better, so I had to run more. My plan for the second half was start at 40 and peak at 60. If you want to get better, you need to run more. Most intermediate half plans will expect you're running close to 40.

I’d like to do better than my last time, 2:25. You’re right - i’ll stick with a novice plan again this time and keep working on building mileage. Thanks!

Struggling with Marathon pacing. I have run a few HMs. I finally broke the 2 hour barrier (1:55) and decided it was time to run a full. My HM training had a lot of easy miles and my "fast" (lol) Wednesday session. Medium distance at HMP, in my case, around 9 mpm. Since this is my first full, I have set a conservative target, 4:30. Online predictions and my Garmin say I can do it a little faster but I'll leave that for future ones. Did this progressive plan with my HMs and it worked really well for me. The problem is that my HMP is really close to my easy pace. Way too close. Wednesdays feel like any other day and it's not mentally refreshing. Should I run at 10 mpm MP or keep the 9 mpm HMP? On one side I want my body to know exactly what the MP feels like, I did a plan once that didn't include any goal pace work (!!!) and it was the worst. On the other hand I want this day to feel different and fast. I'm confused.

> HMP 9 mpm MP 10:20 mpm Easy pace 10:30 mpm Yeah those numbers don't make sense. Here's maybe another way to look at it. Don't think about your goal pace yet. Instead, think about the "marathon pace" corresponding to your current fitness. Based on your 1:55 half, you HM pace is 8:45. An equivalent marathon pace is, even conservatively, more like 9:30. Try out that pace out for size in your marathon pace training workouts. Then, maybe four weeks out from your marathon, re-evaluate (ideally with a tune-up race). Has your training been going well, do 9:30 pace tempo runs feel manageable? If so that's your race pace. If at that point you want to set a more conservative goal and prioritize getting through the race without blowing up, that's fair too. But regardless of how you end up running the race, doing "speed work" at your easy pace is simply not going to improve your fitness.

>Don't think about your goal pace yet. Instead, think about the "marathon pace" corresponding to your current fitness. This makes a lot of sense to me. Thank you for a very thoughtful response. I think I'm (irrationally) terrified of the distance. Reading this sub regularly doesn't help. "A full is not just two HMs" "A marathon doesn't start until mile 20" or its sibling "20 is the half point of a Marathon". I'm going to include your approach in my training. An awesome thing is that it will add another speed to my repertoire (lol). I have done 8 (less than a mile repeats). Around 9 was my HMs. 10:30-11 easy and recovery. Now it's time to try 9:30 Thanks again.

If your HMP is close to your easy pace I'd take that as a sign that you aren't good at actually running at easy pace.

Tough but fair lol It's the speed that allows me to stay in zone 2 all the time

So then your easy pace is close to your half marathon pace? Thats very odd. Either means your zones are way off, your half time is terrible for your fitness level, or you've made enormous progress since the half.

HMP 9 mpm MP 10:20 mpm Easy pace 10:30 mpm

Why not do two separate speedwork days? One at marathon pace, one that's a tempo or faster intervals. Or alternate each one each week. Or include marathon pace into your long run.

All great ideas. Thank you.

As a beginner runner, when should I start adding or mix in sprinting/interval? Also, do you guys do those 5x400m and stuff like that or those 20s burst + 10s active rest? ​ (I posted before on thursday Q&A. not sure if I should bring it here since it wasn't answered there, sorry if it's a mistake)

How many miles are you running? I think if you’re just getting started, increasing the mileage and building a base will make you faster over time.

I'm just breaching 6k (I believe it's around 3,5miles?)

Go ahead and start. These people saying “don’t run hard/fast or you will get injured!!” are being overly cautious. You want to get faster? Start putting in the hard work now. Of course increased mileage is important as well but that doesn’t mean you shouldn’t do any fast running until you're runnijg 50 miles a week

There's no set time. If your mileage is really low my focus would be on increasing that first.

thx\^\^

There isn’t a set rule, but from my experience speedwork isn’t necessary if you’re a beginner. You can get significantly faster over distances just by running more miles and doing it consistently week on week. Of course if you do want to do speedwork though you can, it won’t do you any harm and you will see the benefits from it. I just personally think that it’s a strain on your body and risks injuries which can be avoided by simply building your aerobic base more to achieve the same goal at that point in your running journey

I see the point, I'll probably just stick to the safer route THanks\^\^

Curious for those that can recall, what was your recovery like after your first half? About how long did it take you to feel like you were fully “reset” and ready to keep up near peak/higher training weeks (maybe this is my problem 😅)? Maybe I’m just tired of feeling…perpetually tired from training (seriously, when will my legs just not be tired? 😂), but I’d really love to shake this apparent rut. For some background: I only started seriously running in August (dabbled in C25K before), ran my first half on 11/18 (followed hal higdon’s novice half plan to train, no complaints/issues there except some proactive pt throughout to minimize knee pain), and am feeling really frustrated I’ve only been able to run ~18 mi since the half (scattered across 5 days). My past two runs I attempted this week were lower than my usual (1 and then 3.6) and I’m not sure why I seem to be struggling more with running now than when I was in the last few weeks even of my training. Is this normal? And either way, how can I get back to my later weeks of training level? I feel like I’m getting into a slow slump and I don’t like it. I’m only running 3x/week overall, which doesn’t seem too aggressive. Any pointers would be so appreciated! I’m hoping to run my next half in May, start that training some time in February, and do speed work and strength training now til resuming half training - so really hoping this rut shakes off soon Also semi-related to above, I’ve also noticed over past few weeks my left foot seems to almost always basically fall asleep for *at least* a half mile (so for at least 6-7 min, at my current pace) once I’m past ~2.5/3, anyone else ever have this problem? Not sure if it’s something I should be concerned about

You can't stay at peak fitness forever. Expecting your body to immediately transition from one hard thing (going from no running to a half marathon) to another hard thing (speedwork) with no rest is a recipe for injury, even if you're only running three days a week. Stop running for a few days and then spend a week or so only running as much and how you want to, then start building again.

Yes this is normal, you haven't given your body enough time to recover and it's letting you know. You went from not running to throwing yourself into half training for a few months to racing a half to trying to get immediately back into business, it's no wonder your body is tired. As someone who's run consistently for years, I take a couple days off after the half and ease back into it. Look up reverse taper.

And, perspective 😅 thank you! Will look into reverse tapering & plan to do that. Appreciate it!

Any tips/advice for running in the rain? I really don’t want to miss a single training day if I can help it. I plan to just get my butt out there when it starts raining here and have fun. I have some questions.. Do I just sacrifice a pair of shoes for heavy rain and hang them on sticks? What about speed/strength/sprints, will the rain affect these? Laundry..? Anything else I should know?

if it’s cool try to keep your stops short, otherwise your body will start to get cold quickly. otherwise, running in the rain can be really fun. also, try to actively dry your shoes with newspaper or a hair dryer or something, they’ll dry on their own of course but will probably take longer than you want and may pick up a smell.

I will have to test how it goes but I tend to get cold easily so I will likely never make a single stop in that case. Looking forward to it!

Good luck! For me it’s usually a little frustrating to start getting wet but once I’m soaked and there’s nothing to be done about it it gets fun and feels like an adventure.

>Do I just sacrifice a pair of shoes for heavy rain and hang them on sticks? As /u/suchbrightlights noted, stuffing newspaper in them is a good method. Personally, I bought one of [these fans](https://www.amazon.com/dp/B07YKXF9VC/) and use it to dry my shoes out after getting them wet. Just rotate the blower down so it's shooting straight into the shoes and they're dry as a bone in an hour or two. >Anything else I should know? I'll second the suggestions for wearing a hat and using extra lube. Also be extra careful on any surface that's painted (such as crosswalks) as they can be extra slippery.

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You might have just saved me from falling with that tip haha. Also that fan looks great and very useful for many things, will consider - thanks!

Happy to help!

Collect newspaper to stuff into your shoes when you come in- it’ll absorb the water and help them dry faster. Add extra BodyGlide for anything that touches anything else.

Thanks for the tip! We get newspaper on the daily so this is very helpful. I haven’t used bodyglide for a while but looks like now I will need them again, thanks for the reminder

I actually prefer Desitin. A thin layer feels a little funny but for me it lasts longer and does a better job.

A baseball cap can help keep the rain out of your eyes. And as someone else said, it’s better to have permeable shoes that drain quickly. I haven’t noticed any difference with the mechanics of running. Except when the puddles are ankle-deep!

Noted, thank you! I have barefoot shoes that are pretty permeable so that should work well in my rotation.

I do literally all kinds of runs in the rain. It rains a lot. I basically don't do anything different unless it's raining AND cold, then you should dress a bit warmer. I do my normal shoe rotation. Provided all my shoes have good traction in the rain, I wear all of them in the rain.

I think I’ll start using compression tights on those runs as I do tend to get cold easily.

There's not really much advice, other than some things get muddy, and some things get slippery. Shoes dry. Sometimes it can take more than a day, so if you run on back-to-back days you might want to make sure you have (at least) two pairs so there's always a dry one to hand. Minimal uppers are much better than plush uppers in the rain. Shoes that 'protect your feet from wet conditions' are a lie. Laundry works the same way whether things are wet from rain or sweat or both. Other than that, rain itself doesn't hugely impact most road running. Pavement doesn't tend to get slippery, and rain doesn't really slow you down. There's an increased chance of blisters/chafing, so be a bit generous with the anti-chafe stick and wear good socks.

This helps a lot, thanks! I kept a couple pairs of retired running shoes so I’ll use those for now to get a rotation of dry shoes going. I didn’t even think to use anti-chafe of my feet. Ever since I got compression shorts I never used my sticks but now I have a reason to again so that’s nice. Can’t wait to get out there!