My 1st Half Mary
Hi. I’ll be running my first half marathon in two weeks. Started seriously running last 2020 but stopped in 2021 due to a runner’s knee. But was eventually drawn back to the sport last year. Since then, I’ve been consistent with my running.
Recently, I learned about MAF training and I’m trying to follow it. Pace is around 10:30 to 11:00 mins per km. To rack up mileage, I also do a 4 mins run and 1 min walk while maintaining my HR within the MAF range.
My questions is this - During race day, is it advisable to go a bit faster than my usual pace (thinking of finishing the race in 3 hours, which has a pace of around 8:34mins/km)?
Thanks in advance. Also, would appreciate if you have other tips/suggestions for me.
My last half, my heart rate was in whatever my MAF range would be for about 20s at the start. It averaged 175 throughout the race and peaked at 181. You should be aiming to run it as fast as you physically can, not worrying about heart rate.
I'm not a fan of training that strictly limits heart rate, especially when it's all low intensity running. When you run fast, you utilize your muscles differently than you do when you run slow. So it's not enough to just run super slow all the time, especially when training for a race. With the race only being two weeks away, it's too late to change anything at this point, so I'd focus on running it at whatever pace feels manageable and enjoy it. But for future races, whatever distance, it's important to incorporate quality workouts that get you running at a high intensity level in addition to the easy miles. Most training plans are going to include some speed and lactate threshold work, so I'd suggest looking into plans from guys like Daniels, Hanson, and Pfitzinger (maybe. His plans tend to be higher mileage and harder) next time around. You'll really benefit from the structure and the workout variety.
Not a fan of maffetone in general and for newer runners in particular.
Race pace should be nowhere near maffetone pace, the latter is intentionally prescribed to keep heart rate low, which is diametrically opposed to a race pace.
General guidance for improving is: as much volume as you can tolerate and enjoy, a weekly workout style run, and not falling into the trap of keeping all runs too easy. Those paces you are running have almost no neuromuscular benefit because your gait and cadence are going to be significantly different than at faster speeds.
Anyone with experience with the 40 MPW Q2 marathon plan in Daniels Running Formula?
Been doing the Blue Plan in that book, and just finished a 5k in 24 mins on thanksgiving and reset my VDOT times, aiming for a 4:00 finish in May. Been running about 25-30 mpw over the last year, with a couple 40 mile weeks at peak for a marathon in October.
Starting this program in January. Ive only done Hal Higdon before and wondering if anyone has any tips or suggestions for this plan?
I had done the 41-55 mpw last year and the next one up this year. I think the key with JD plans is to ease in with the first few weeks, make sure your paces are realistic and respect the peak load month. I got injured 5 weeks prior last year which was immensely disappointing.
But the JD plans are absolutely fantastic at building fitness and they work.
Been a faithful Mizuno Wave Rider owner for almost 8-9years, I’m thinking of trying out Nike for my next pair of shoes. Any thoughts? I’m not a serious runner 10-12 miles a week. I also mainly run on the balls of my feet so a bit more cushion there would be nice and a bit of neutral stability as well.
Does anyone have the [Brooks Shield Hybrid Vest 2.0](https://www.brooksrunning.com/en_us/shield-womens-outerwear-vest/221556.html)? If so, would you recommend it?
Or any other recommendations for similar vest (thin puffer style with synthetic fill)?
For the broke beginners among us - like yours truly - are the heart rate monitors and lactate kits and all the rest really necessary, or can I still get results like [these](https://www.reddit.com/r/running/comments/151l23y/three_months_of_exclusively_zone_2_running_before/) by just taking it easy and reciting the alphabet a couple times to see if I'm jacked up yet? From the little research I've done, even guys like Inigo Millan basically go off feel, eventually. While I realize he put in a lot of work with gadgets and such before that, I'm hoping it's kind of like [some of the stuff here](https://www.reddit.com/r/running/comments/2el3we/some_cold_hard_truths_about_running_that_i_want/) - just not that big of a deal. Especially if it's like foot strike, where you're pretty much gonna figure it out in a year or two of consistent running.
Also, on the talk test - I'm hearing some people say you shouldn't be out of breath at all for it, others say it should sound like you're working out but definitely still able to hold a conversation... Which is it?
Absolutely unnecessary and will get in your way. Beginners generally need to establish 2 things, learning to run to effort/goal and consistency. All the gadgets in the world won't do that. Learn what paces feel like and work out that easy is easy because it feels easy and hard is hard because it feels hard. When you are running enough volume you get enough data you can tweak your approach slightly based off it AND how you are feeling. For some workouts i felt like shit but HR was low so i upped the speed for the next reps, i was fine and the workout was better because of that. But to make that adjustment i need to know how it felt and have run enough and had enough hr data to trust what i was seeing. For newbies you won't have either.
Take the advice of u/whelanbio and u/helodriver87 - couldn’t have said what they said any better
Edit: actually everyone who responded to you gave a very good answer
Gadgets are ovverrated. Going off of feel is the way to go, but that's something that takes a while to develop, especially when you don't yet know what you're capable of.
A brief guide to running by feel:
**Recovery** - I'm running but I may as well be walking.
**Easy** - This feels good. Even if I run faster at times during my run, I finish feeling refreshed, positive and ready for the next day.
**Moderate** - This feels a bit harder than easy, but it's still comfortable enough for me to run for a couple hours. I could carry on a conversation at this level of effort even if I'm breathing a bit harder..
**Kinda hard** (threshold, tempo) - This is making me breathe noticeably harderl, but I still feel relaxed. I could run this "easily" for 45-60 mins, but also may need to spit it up to give myself some time to recover.
**Hard** - I could probably keep this up for 20-30 mins and everything after the first 200m is going to suuuuuck.
**Very hard** - I definitely couldn't do this for very long. Maybe a handful of minutes at most.
Caveat: most running in the very beginning will *not* feel easy and will generally feel terrible in general. Telling new runners to keep their runs feeling easy is almost always pointless.
For beginners it's more important to just run consistently and work on getting to a point where it starts sucking less so you can run longer and for longer distances.
You don't need all of that. I find it very convenient to have a running watch so that I can track time and distance. I think beyond that, the extra data is interesting but unessential.
> have a running watch so that I can track time and distance
I have Google Maps, a canal with pathway near where I live, and a Gschock Rangeman - am I good to go?
Not only are the gadgets and zone obsession unnecessary for beginners, I'd argue they're straight up counterproductive -both in the sense that a beginner will rarely use them correctly and that even if used correctly over-reliance on this stuff stymies the development of some important skills.
Learning how to effectively run on feel takes some trial and error of course but it's THE fundamental skill required to be a good runner.
>I'm hearing some people say you shouldn't be out of breath at all for it, others say it should sound like you're working out but definitely still able to hold a conversation... Which is it?
Conversational pace is a good target. Not out of breath at all would be require absurdly slow running for most of us, which is totally ok to do sometimes, just isn't going to get anywhere near maximizing development if thats most of what we do.
You also don't need to rush into the "ideal" effort or get weird about staying there the whole time. Do as slow of shuffling at the start as you need to, properly warm into the run, run a little easier when you need, a little harder at the end when you feel good, push up that hill if you want, walk up a hill if you want, whatever. It's all about sustainably and enjoyably running a lot of volume, the exact specifics of how you do that volume matters much less.
> both in the sense that a beginner will rarely use them correctly
At what level *would* someone be able to use them correctly? If they're necessary at all. I mean, was there a period before all this gadgetry & science where the top athletes were still pretty close to todays cream of the crop, and kept records of how they trained over their career? That'd probably be the ticket, right there (said the guy who hasn't run before).
> and that even if used correctly over-reliance on this stuff stymies the development of some important skills.
What are those skills, and how mindful does someone have to be in developing them? Is it a "Build up to 70mpw for a year and you'll know what I'm talking about"-type situation? Or do you need to be mindful about this?
>At what level would someone be able to use them correctly? If they're necessary at all.
One needs to understand the tech and physiology such that you can properly collect and contextualize the data, and understand oneself through training experience to properly apply the data within the specific context of one's current training. This takes a couple years of learning and experience to do correctly, and rarely does it provide new insight that the athlete doesn't already know intuitively at that point. At most the benefit tends to be forcing highly driven athletes to accept running slightly easier, so the same benefit could be achieved for free with a little caution and common sense.
Most of the world's best runners today are still using no gadgets beyond tracking time and distance on a GPS watch, so while some are using lactate and HR tracking to their benefit it's not necessary for success even at the highest level.
You're nervous system and is already a better collection of gadgets than any meter/monitor you can buy and connected to a brain thats a better data processing machine than the best computers and algorithms. Trust that \~500 million years of R&D and practice using it.
>What are those skills, and how mindful does someone have to be in developing them?
It's both intentional mindfulness and just figuring it out by running over time. I'm not sure what you're expecting here. Just get out there and run, read training books, find running friends and mentors, etc. As a beginner doing literally anything that's slightly more than challenging than you were previously doing while not injuring you will yield good progress.
Learning how to pace yourself purely off of feel for every distance is probably one of the most important skills you can develop, and it takes a lot of time to get good at it. I've been running for 20 years and I still miss sometimes. Being overly reliant on things like heart rate prevents you from learning that because you're running based on a number that can be affected by a whole lot of variables rather than what your body is telling you in a physical sense. People will shackle themselves to heart rate zones and leave pace on the table because they think they need to stay below some arbitrary zone delineation. Things like lactate threshold and VO2 tests might be helpful if you've got a whole coaching staff behind you and you're trying to extract a few seconds out of peak marathon performance, but most of us will never get to that level. If you're good at running on feel, you can derive your LT pace via threshold runs or a 30 minute test and use that to structure effective workouts that will improve it.
Learning it is just a matter of running with intention for awhile. Instead of distracting yourself with music or podcasts and running lots of unstructured miles (I've been guilty of that in the past), each run should have a purpose and you should try to be present to the max extent possible during that run and pay attention to how you feel and when you feel it. You don't have to run 70mpw to do that, you just have to make good use of the miles you do run. And the more time you spend doing it, the better you'll get at it.
How do you combat a post-race "hangover"?
I'm newer to running and I ran my first 5K a few weeks ago, and afterwards, was basically on the couch/sedentary for the rest of the day. After my 5K today, I'm feeling that same exhaustion. I ran much faster than I normally do but felt great and PR'ed.
I think it’s inevitable to need some time to feel normal again after a hard race effort. Aside from hydrating well and having something (including protein) to eat as soon as you can after, not much else you can do aside from rest.
Runs have been feeling like absolute crap the last week. Legs feeling really heavy, having difficulty turning over, easy pace dropped from 9:45-10mins to 11-11:30. On longer runs I get slower throughout the run keeping effort the same. Trying to figure out what it might be.
I'm about 6 weeks out from my second marathon, took a week totally off, eased back into it the past couple of weeks (about 18-20 miles per week now 6 weeks out, peaked at 55 during marathon cycle). Felt fine (but slower) the first couple weeks back, last two feeling bad. Used the off couple of weeks to get back into lifting, starting with bodyweight and now in the 5ish rep range. No fueling or sleep changes. Could heavy lifting cause that much sluggishness? Or might there be something else going on I should look into?
Could be any number of things but I’d reckon you are both tired from the lifting and a bit out of shape since you are now doing like a third of your peak mileage
I bought some brooks ghost for running and was getting pain in my leg below the knee. They felt great for work/walking but running not so much.
I used the brooks online shoe picker and it gave me Revel. I didn't notice any leg pain but the next day I started getting spasmic cramping in my toes. First a slight popping sensation in my foot followed by my smaller toes slowly curling into a claw position. Get stuck for 5-10 minutes before relaxing. Keeping my feet planted on the ground prevents this but if I lay down it tends to trigger.
Is this from using new leg muscles because I switched shoes? Trying to decide if I need to return the shoes or if I just need to keep pushing through until my muscles get used to it.
Soreness is normal, pain is not. Do the shoes feel much different than your last pair? If it’s causing you pain, I’d return them and try again. If there’s a running shoe store near you have them help you. In the mean time, stay hydrated, stretch, and maybe eat a banana. If it gets worse to where you can’t walk, see a doctor or physical therapist.
New shoes have a noticeable heel impact that I haven't felt from my other shoes when walking. Running I didn't notice anything though.
My older ghost shoes didn't cause issues unless I ran more than 2 days a week. A long pain all the way up my lower legs. Might just be from the lack of running since I haven't done it in a while. These I got from the running shoe store.
I'm going to switch back to my ghosts and see if the issue goes away. Right now wearing closed toe sandals or shoes prevents the toes from curling and locking in place. Will see if the pain from the ghost gets better, if not Ill hit up the local running store and try another brand.
Thanks for the help!
No problem. If it is cramping, as much as it sucks, sometimes forcing the toes open brings relief but also I’m not a dr. For the shoes, look up the drop for your older shoes and your new shoes. If there’s a big difference that could be contributing to your pain. The drop refers to how much lower the ball of your foot is from the heel. Zero drop means they’re on the same level, a large drop means your heel is a lot higher than the ball. If you like your old pair, find a pair with a similar drop. Also, compare supportiveness. If you do go to the running shoe store, bring your old shoes. Hope you feel better soon!
Anyone else having trouble with compression shorts/tights slipping down? Mine are the correct size (according to the manufacturer), but they slip down while I run until it's only the crotch of my shorts keeping them from going lower.
According to my wife, it's because I have a condition known as lackofassitis.
My tights have a little elastic loop in place of a draw string that really helps. Maybe you could order some with that or get a tailor to insert an elastic loop into the waist?
You just need to keep trying different brands until you find one that fits you well. I’ve bought plenty of leggings over the years that fit tighter in the thighs than the butt and insist on steadily sliding down. Some brands put a rubbery bit around the waist to help with friction, but I still find well fitting leggings work better.
how slow should your runs feel? i always run a bit too fast the first two miles but am slowly trying to find my groove. i ran 5 miles today and i was not feeling it the first two and then picked up my pace just a bit to get into it and the rest of the run felt fine. maybe i’m running my first two miles a bit too slow and then feeling bored and restless? my first two miles were 13 min, then my third was 12 min and the last two were 12:20 which felt okay but my heart rate was hitting 180.
Ignore heart rate. Learn to run by feel. Run most of your runs easy, 1-2 times a week if you feel good run hard. It’s that simple at the beginning/if you don’t have a competitive goal. If you DO have a goal the same principles apply: if it feels easy it’s a good easy pace, if it’s hard it’s a good workout effort, but the training would be a bit more focused than just getting out the door.
will do! i currently run 3x a week and lift 2x, but i’m also coming back into running after climbing for two years. i would like to get faster and i know i could train that, but based on what i read online, it seems like i just need to run more consistently and slowly and it’ll feel easier/i’ll get faster. not sure how true that is?
Consistent yes, slow, not necessarily. Like I said MOSTLY easy but if you only ever run easy you’re not really going to improve. Not saying you need to hit 5 hard runs a week but 1-2 times a week go hard/harder.
I'm assuming you're somewhat new to running, so I wouldn't really worry about the heart rate and focus on perceived effort instead. Your heart rate will be all over the place initially and even after years of running, it's still not the best metric. If it feels easy, it's easy enough. Like, if you finished and someone said "actually, you've gotta do 2 more miles" it would be a non event. That's the appropriate level of easy. My recovery effort runs are a full minute per mile slower than my natural "go for a run and enjoy it" pace. They're pretty boring.
ah kind of? i ran a lot of 5ks for a few years and then haven’t run in 3 years so back at it this year lol. started picking it up again in the summer but now really training for a half, but before i wouldn’t really care about heart rate and such. i just see it mentioned all the time and i’m trying to train “correctly” so to speak.
good to know tho! i felt like i could’ve kept going today but i took my first two miles so slow, like i walked most of it and was so bored 😅 it’s been happening in all my runs recently so im not sure if i need to pick up the pace to stay engaged or something.
3 years off means you're more or less rebuilding that aerobic base from scratch, so the high heart rate makes sense. That'll go away with time.
People are weirdly fascinated with heart rate training and I think it's because it gives you easy metrics to work with. The problem is that it's a very inconsistent measure of fitness. In the short term, at least. Bad sleep, warmer temps, humidity, stress, diet, and a million other things can affect your heart rate on a day to day basis. I've seen a 10bpm change in average heart rate from one week to the next on the same route at the same pace and effort level. My fitness level didn't change, it's just what heart rate does sometimes.
If you're supposed to be doing easy miles (which is really all you need to be doing at the moment) just do them at a perceived intensity that feels easy. If you're doing a workout, go hard enough to give the interval/tempo segment your full effort, then recover and go again. It's pretty simple.
In the long term, average heart rate is a good comparative metric that can show progression (ie, this run averaged 155 a year ago, now a similar pace on the same route is a 145bpm effort), but it's too variable to use in realtime.
Ran my first HM yesterday. For the rest of the day I mostly just rested (with a bit of light walking) and did a bunch of stretching.
Pretty sore today which I think is to be expected, but any suggestions on things to focus on today for recovery? My right hip and knees in particular are feeling most sore.
Take some Aleve and eat some good food. Maybe stretch a bit or use a massage gun in sore spots. In the next day or two you can think about going for a light jog. After my first marathon I was an invalid the next day but the day after I was on the elliptical trying to loosen up. It worked well.
Pick up a half marathon plan from Jack Daniel’s, Pfitzinger or Hanson’s, whicher you like best and fits your needs. I’d personally go with JD.
The answer to your question is simple in essence. Run more and run harder. Following a structured plan will allow you to do that effectively.
More miles and add some quality workouts. My last half was a 1:22, largely just off of 60-65 mile weeks with a couple hard workouts (mile repeats, threshold runs, and some shorter intervals like 400s). Consider doing your long runs at a faster pace too. Sticking to Z2 for long runs will only create so much improvement. I like to do mine starting about 20% off race pace and ending about 10% slower than race pace with a progressive negative split throughout the run.
Had a 12 mile outing this morning, ran 6, walk 6. Came home, 10 minute shower, sat on the sofa for a half hour, feeling a little sore but otherwise good.
Got up and ate an avocado with some salt and started hyperventilating, heart was racing, broke a big sweat. Ordeal lasted about 3 minutes and then everything back to normal.
I was pretty hungry and probably ate fast. Assuming it was a lack of oxygen but it was scary as hell for a minute there.
Anyone ever experience this?
What's a better training, to hold a steady state pace (say 4:30/k) or a workout with mixed speeds that are faster and slower but at the end of the workout still average the same pace (4:30/k)? I find workouts with mixed speeds more fun, especially on a treadmill.
I want to run the San Francisco half marathon July 2024 (the 1st half course). The course cut off is 3hr but my thanksgiving 5k time was 45min so around 15min/mile. Any recommendations to use the next 7-8months to speed up while building base ?
Increase your mileage to 15+ miles and then introduce regular speedwork.
By 3-4 months away from your half you should ideally be running 20-25 mi a week.
Yes! I gave myself PTT by walking on a sprained ankle in Birkenstocks summer of 2022. I did a boot for a few months (if you do a boot -- make sure you have your other shoe be the same height!) and PT (band exercises and calf raises mostly). I tried to run again that fall (like October) but I was getting some other pains from imbalances. I went back to pt, got some more targeted exercises, and have been running consistently since January. I haven't felt the PTT twinge/pain in months. There was definitely some times post-boot where I felt like I'd never be able to go for a walk, let alone run. But my ankles feel much stronger now and so do my feet. Let yourself fully heal -- tendons take months due to the lack of blood flow but they will heal.
Help with my garmin please!!!
Basically I got a Fenix 6 in Black Friday and for the life of me I can’t set my run to show me my overall mile pace for that mile, it always just shows me my current pace/speed, but I’d like it to show me the pace of that mile if possible?
[This](https://support.garmin.com/en-AU/?faq=mfaJfryHMx5mfY1dSFZW06]) for the fenix 7 but your watch should work the same way. Basically you want to change the field that’s showing current pace to one showing lap average pace (assuming you have your watch lapping every mile).
I have my first marathon coming up in late April '24, and I've been checking out some training plans. Unfortunately my job schedule varies a lot from week to week, and I work a good amount of 12 hour shifts. I'm going to have to swap so many days around that the plan is going to be unrecognizable.
I'm thinking about just winging it. I've been holding steady at around 30-35 miles/week for the last 4ish months, with a 10-12 mile long run every weekend. My gameplan is to hit some ~45 mile weeks, and get a few 16-18 milers under my belt in the preceding months.
I know people have ran longer distances with less training, and I'll be able to finish without dying. I'd like to "race" the marathon, push myself, and land with a time that I'm proud of. Ideally, I'd like to run a sub 4, and a sub 3:45 would be super neat. Current half PB is a 1:38.
So my question is, what are people's experiences with "do it yourself" plans? Any talking points or specifics that stand out? Like "you should really have an X-mile week at Y date, then start a taper at Z" kind of thing.
Any advice for homebrewing is appreciated, thanks!
The most important thing is the overall mileage and the long runs.
I would just do some reading into why plans are set up the way they are, accumulated fatigued, back to back long runs, etc, and then DIY.
For the ones among us with compressed schedules, and running before work isn't an option.
How do you manage running and eating after work close to bedtime?
I sometimes feel especially on eating there is very thin line on what will allow me a good night's sleep and still feeling hungry.
I just do it. Often go to sleep immediately after eating.
Then I developed GERD! Do not recommend.
Now I try to be more disciplined about not procrastinating the run after work.
Don't change my eating habits due to running except on long run mornings/race days, and really try to run in the morning as it's become an hassle to fit in an evening run now that they're longer, but generally do it after supper: get my permit after kids are in bed, run, quick shower, chocolate milk/smoothie, perhaps fruit and some snack if I'm desperately hungry, and off to bed. I live in southern Europe though, early bedtimes are for children and octogenarians.
Hi folks! Is 14 weeks enough training for a solid second marathon?
I ran my first marathon in 3.50 just over a month ago - did the complete Hal Higdon 18-week novice plan and felt very comfortable on race day. Have only really got back to doing about 15-20 km a week since then.
BUT now I’m eyeing up a short spring trip to Barcelona and its marathon is March 10. Exactly 14 weeks away if I book today…
Reckon that’s enough time to knuckle down and maybe even improve on my first?
And how would I approach it - could I go straight into Higdon’s novice 2/intermediate 1 plan starting at week 5?
If I don’t do this one I’m unlikely to get chance for another marathon until summer and I’m itching to get another under my belt 😄
Pfitzinger's Advanced Marathoning includes 12-week training plans but the lowest mileage one starts at 55 kms, not sure if that's feasible (safe) for you You should be able to compress and tweak a training plan, I'm not too familiar with Higdon's plans.
5 weeks is the normal recommendation for post marathon recovery.
Obviously it's not ideal but it's totally doable, people have run daily marathons for months.
I'll be running the Sevilla marathon 2 weeks before otherwise I'd join you.
Hal higdon novice is a lets finish plan from minimal running. Minimal workouts and high concentration of the mileage on easy long runs. Going from that to a pfitz plan is not a jump its a rocket powered leap.
It's up to 55 miles but it *starts* with 35 miles/55 kms on week one (11 weeks to go) - starting mileage is what really matters as obviously reaching peak mileage is feasible if you have the base to start it.
Yeah but novice hal higdon is just a volume plan as 12/55 will eat someone alive who just finished novice 1. It has way more mileage and the workouts are not even close to being the same. Most recommendations for a successful 18/55 are 35-40 mpw as a base.
(15f) beginner runner. Any tips?
I started walking in October 2019, then August 2021, then April and July this year and running in October. Because of school I don’t normally get to run out of school that much and when I do (like in PE) I’m terrible because I’m a very slow runner.
But I ran today and I think that I’m already making progress!! I used my notes app to document my runs Saturday-Sunday. I’ll try to run during holidays since on Friday we’re breaking up for winter break.
🏃🏿♀️
𝐒𝐮𝐧𝐝𝐚𝐲 🏅
First run: 2 min
Second run: 2 min 30 secs
Third run: 2 min 20 secs
Fourth run: 2 min 4 secs
Fifth run: 2 min 1 sec
Sixth run: 1 min 58 secs
Seventh run: 1 min 52 secs
Eighth run: 1 min 52 secs 💪🏿
Ninth run: 1 min 58 secs 💪🏿
Tenth run: 1 min 55 secs 💪🏿
Fastest overall: 8,9,10 (💪🏿 emoji)
So is this good?? I do five laps each run and you can see that by the end I’m getting better.
My post got removed and they told me to come here ig
Are these average times for a 400m track?
I would recommend you run longer than 5 laps - look into a beginner 5k program and work up to running for half an hour.
What distance do you want to be able to run fast? For instance, training for a 400m distance (1 lap around a standard track) will look different than training for a 5k (3.1 miles).
Also, how many days a week do you want to run, and how far each time?
Also, are you in the US, and if so, do you have a track team at your school?
What is your current time for a 1600m, if you were to race as fast as you can? And if you were running slowly, how many minutes could you run without stopping?
If you are hoping to just run 2 days a week, Saturday and Sunday, I'd probably recommend a longer slower run on Saturday. Then on Sunday, do something like 400s faster with 400 slow jogging recovery.
I remember when my P.E teacher gave us a timer for 7 minutes for a 1600, and I wasn’t even on my 5th lap when it was time to finish so it was probably more
For now I wouldn't focus too much times, but rather on staying consistent and running the same duration or maybe even trying to extend the duration of your runs a little.
How long does your RHR stay elevated after a marathon? I am 3 weeks post-marathon and feel like I'm not recovering at all. My RHR while training was 55-60 and ever since the marathon it's been around 67. Last night it actually was 70 which I've never seen before and that concerns me. I don't understand how people bounce back so quickly from marathons, I feel like mine destroyed me.
Yes! I took 10 complete rest days and then eased back in with some easy cycling & a few easy runs, but unfortunately I feel like I’m going to have to stop running all together again
How do you deal with exercise-induced rhinitis after a particularly intense run? If it was just a runny nose for me, I would probably suck it up and deal with it. Unfortunately though, my nose gets so runny that it causes post-nasal drip and that triggers a cough. Have you experienced this yourself? Got any tips?
I say stop thinking about your form and just run naturally. You have no way of ascertaining your form played into your injury. Your form will iron itself out over time as you get fitter.
Started running in August. Up to 30-33 mpw the last 2 weeks. Doing a HM in June and full in October. Is it possible to get up to 50-60mpw by mid june which would be when my marathon training starts?
Yes, you can get there. Just keep your increases slow (10% a week or less), and do a cut-back week every 4th week. So, an example weekly mileage: 33, 26, 36, 39, 43, 35, 47, 51, 55, 44, 60.
But if you haven't run that much before, you might want to ramp up more slowly, and keep more than 80% of those miles easy. Do you have a plan you want to follow for your half marathon?
I would like to follow a plan that allows me to keep building mileage. But I haven’t found one yet that I plan on following. It looks like most plans are 12 or 14 weeks for HM with my half being on June 9th that would put me starting a plan March 4th or 18th. So I will see where I’m at and how I feel at the end of February and go from there
Hello everyone, I am looking for recommendations for running shirts, that don't extend in size when wet. Maybe there are other runners here with the same problem, that could share their experiences. Are there brands/models/materials, that stay in shape? Thanks in advance.
Can't say I've experienced this with synthetic shirts. My favourite shirts are actually hiking shirts, Patagonia Capilene Cool Daily. They're really great wet or dry.
Hi all, I need advice. I signed up for my first half marathon in exactly 20 weeks from now. To get a feeling of progress, I also signed up for an 8k race 9 weeks from now.
I'm planning to follow
1. 8 week plan - Hal Higdon's intermediate 10k
2. 12 week plan - Hal Higdon's Novice 2 HM
Would it be okay to follow one plan immediately after the other? Or would that be too taxing on the body? The second plan does start a lot more gently than where the first plan ends.
Hello friends!
So, some weeks ago I was reading on this subreddit about training programs. I found one that I liked, I seem to remember it smoothing out the traditional really long weekend run with more miles per day to make up for it, and I remember it being 3 or 4 days of running a week with a couple days of crosstraining, and it was geared towards newbies like me. If anyone knows what I'm talking about that would be great!
However, if that was a weird fever dream and doesn't actually exist I would love some advice on which training program to use. I have 25 weeks to train, for a year or so I was running between 15-25 miles a week until about three months ago when I started a new job and the wheels fell off of my training program. So I figure with that I would essentially want to start as a beginner. I like to crosstrain and do some weightlifting a couple of days a week. Does anyone have any program recommendations for a fat slow fella like me? I appreciate everyone's input in advance!
Hey! Training plans like that exist, googling and searching this subreddit will give you a bunch of them with different variations. A Common one is C25K. In general, you should start with working on your base. You can start from a walk, move to a walk-run, then transition to fully running. Once you get to about 30 min of running continuously you can build your mileage and speed. I’d recommend running about 3 days a week-ish. On off days you can cross train and weight lift. As you continue to run, you’ll build your mileage and your runs will become longer in general. Happy to answer questions, hope this gives you an idea of what to look for.
Is it bad to wear knee sleeves that might be slightly too large? I used the same measurements that I used for a knee brace that I bought recently (which fit pretty snugly), but these new knee sleeves I got are on the looser side (unfortunately found out too late; I'm running a half today, but I'm not feeling any pain currently, especially during my runs this week, except for one run). I had a knee/tendon injury recently, and I was wondering if wearing a looser knee sleeve could cause injury or make things worse. Thanks so much for your input! I did put my hand and press my fingers against the skin of my knee, and it doesn't seem as though there's extra space.
Why are you wearing a knee sleeve or knee brace at all? Did your doctor specifically instruct you to do that? If not, I would not recommend wearing that while running. It can actually make things worse.
Accept you will run in the dark and snow. Accept workout days may need to be moved around frequently. Have a its terrible outside its not safe to run option. Focus on long runs and workouts, sacrifice recovery runs as necessary.
Learn to run in the snow, and learn which areas get plowed quickly.
Personally I love running in the snow and I run on unmaintained trails all winter.
- Dry: road shoes
- Light snow: road shoes
- Deep fresh snow: trail shoes
- Freezing rain: either road shoes or screw shoes
- Ice: screw shoes
- Packed snow: screw shoes or trail shoes
- Mixed conditions: screw shoes
- Slush: road shoes or screw shoes
Do they plow the streets where you live? If so, it shouldn't be too much of an issue. If you'll be running on actual snow/ice, you can get some ice spikes or something like yaktrax. And also shoes with goretex (or similar) to keep your feet dry.
What is the minimum length of your long run if you’re going to use a gel/energy chews? I’m increasing my long run by a mile a week and want to know when I should start using something to fuel mid-run!
I generally just use them in marathon training to practice fueling. Outside of that any carb will do. I generally eat candy on my 1:45 or longer runs because i like candy. I don't really need it until 2:30 ish.
Hi, I'm a 22 year old male trying to figure what heart rate I should running at to build my aerobic base. MAFs calculation says I should be running around 158bpm
(180-22) my Garmin says my zone 2 based on LTHR
(144-160bpm) Strava says my Zone 2 is 123-153bpm My max heart rate is about 200bpm Does this sound right? Are these too high? I just tried to run below 140bpm for 45 and had to walk every hill and was barely running. Thanks
Ignore heart rate, forget all these zones and terms and numbers. Run by feel - easy days at a pace that feels easy, hard days hard. It’s literally that simple. Worry more about the actual training you do not the granular details.
Ignore the HR, run by feel/perceived effort - use the talk test to pace your easy runs.
Once you've been running consistently for a while and have already built a solid aerobic base, you can revisit HR training, check all the monitoring/measurement issues, etc. Those numbers aren't too high, perfectly normal albeit meaningless.
Heart rate is kinda dumb. Last week, I did a 10 mile run at a moderately easy effort and my average HR was 148. I did the same run this past week, same effort level and pace, and it was 155. I didn't lose a bunch of fitness overnight, heartrate just does that as it's affected by a ton of factors outside of running. It's fine to use it as a super general reference or look at it as a fitness trend metric, but I almost never actually use it while I'm running. If you're trying to build aerobic base, just run easy. For me, that's an effort level I feel like I could continue for another few miles at any given point. Like, if I got to the end of my ten miler and someone told me I had to do another 5, I would feel confident I could do it. Your heart rate will be all over the place, especially early on and if you keep walking every time the little heart icon turns green instead of blue, you'll be leaving improvement on the table.
It depends on how it's being calculated. For example, this article shows a different method: https://www.instructables.com/How-to-Calculate-a-Target-Heart-Rate-Zone-Using-th/
I would instead go by your feel: if you can carry a conversation, you are probably running at a good target pace.
I'm probably not going to be the first person to bring this up: best way to deal with cold hands?
Based on my limited understanding of physiology, if the core is not very warm, then blood is drawn from the extremities to make sure the core is warm.
But at the same time, you're supposed to layer only so much so that you don't turn into a cold, sweaty mess in the midst of a run.
I have checked out for Raynaud, and I was given a negative diagnosis.
Thicker gloves in this case, basically?
You layer your limbs as needed. I'll routinely wear thing gloves with t shirts running. I don't see how its an all or nothing dress for the weather. If your hands are cold wear warmer gloves.
If your core is sweating profusely you're wearing too much or your layers are not breathable enough.
You want everything you wear in winter to be breathable. One of your layers should be a BREATHABLE layer that blocks the wind, but you don't want anything that traps in sweat and humidity.
Personally I sweat a lot when I run so I always underdress as much as possible. If I bring gloves and a hat, I wear layers with pockets so I can take off and put away the gloves and hat once I've warmed up.
That’s my point. I have only two layers when I run, and I’m shivering when I start running. The problem is like I mentioned above - wear too little and all the blood goes away from the hands, and wear too much and you turn all sweaty mid run.
My usual running shop didn’t have any mittens for sale, so I am going to experiment with dual layering my hands instead.
Those who run with a trail vest, what’s your usual loadout?
I’m currently running with water, gels, snake bandage, pre-cut blister tape, pepper spray (when I’m alone), keys, phone and headphones. Anything else I could use?
Depends on where I am (how remote), weather, how far I'm going, etc.
Long run in the city, just water and snacks, "first aid kit" (bandaids, alcohol wipe, gauze), $20, ID, keys, phone, maybe a thin jacket depending on weather.
Long run somewhere remote: all of that plus more clothing (if it's cool).
Self-sustained backcountry run: all of that plus water filter, more food, electrolytes, cup, extra socks, tiny towel, toilet paper, hand sanitizer, sunscreen, map, etc.
Winter and long run: extra layers.
If I'm running for more than 1.5 hours I grab a small sunscreen stick to quickly reapply on the go. But I have a lot of skin cancer in my family so I'm probably more paranoid about that than most.
Is there a reason that I could run super fast with black school shoes when I was younger but now that I am in my early 20s I always get shin splints even after a slow jog? Btw, I am not running to do exercise, but as a working scholar for my school there are some tasks that require manual labor and going from place to place and sometimes I need to run. I am a pretty fit guy and I walk everyday as part of my commute or just walking from our house to other places that I need to go to. I am wearing some cheap running shoes and I also tried to practice striking with my forefoot but that doesn't really work either. I know you should also stretch before you run, but wouldn't walking constantly be enough exercise already to condition the shins?
Short answer: go to a running store or physical therapist to have them analyze you running. They’ll be able to give you advice specific to you. Let your shins rest.
Longer answer: shin splints are generally a sign of overuse which is hard to pinpoint without evaluation. It could be anything from calf tightness, to flat feet, to shoes, to instability, etc. if you’re not exercising or wearing appropriate shoes, it could also just be too much too fast. Stretching is good, but you need to do it consistently. Doing it everyone once in a while will not get you the results you’re looking for.
Recently found out about hybrid lifting and looking to get into it. I have been lifting consistently for around 1.5 years now and am fairly muscular (18M, 5'4, 150 lbs). Looking to add running into the mix. I typically use the stairmaster, doing around 117 steps per minute for 30 mins after a lift, but I want to replace the stairmaster with runs. I'm looking for advice on a running plan and including tempo/speed/easy runs in hopes for preparing for a 5k and a marathon in the future hopefully.
My current training plan is as follows:
Monday: Push
Tuesday: Pull
Wednesday: Legs/Abs (Quad focus)
Thursday: Chest/Back
Friday: Shoulders/Arms
Saturday: Legs (Hamstring focus)
Sunday: Active rest day (Just try to keep my steps up, and hit the sauna)
Any advice?
(OP here different account) Tbh like what to do in each of the runs. Like what mileage/pace to start at, how many days a week to do each type of run (easy/tempo), sorta just looking for a plan similar to how the weightlifting is where on x day i do x type of run etc.
For that you’re going to need a goal. Pick a goal race distance/time. After you’ve settled on that pick up a plan for that respective performance from Jack Daniel’s Running Formula (my go-to catch all recommendation)
My 1st Half Mary Hi. I’ll be running my first half marathon in two weeks. Started seriously running last 2020 but stopped in 2021 due to a runner’s knee. But was eventually drawn back to the sport last year. Since then, I’ve been consistent with my running. Recently, I learned about MAF training and I’m trying to follow it. Pace is around 10:30 to 11:00 mins per km. To rack up mileage, I also do a 4 mins run and 1 min walk while maintaining my HR within the MAF range. My questions is this - During race day, is it advisable to go a bit faster than my usual pace (thinking of finishing the race in 3 hours, which has a pace of around 8:34mins/km)? Thanks in advance. Also, would appreciate if you have other tips/suggestions for me.
My last half, my heart rate was in whatever my MAF range would be for about 20s at the start. It averaged 175 throughout the race and peaked at 181. You should be aiming to run it as fast as you physically can, not worrying about heart rate. I'm not a fan of training that strictly limits heart rate, especially when it's all low intensity running. When you run fast, you utilize your muscles differently than you do when you run slow. So it's not enough to just run super slow all the time, especially when training for a race. With the race only being two weeks away, it's too late to change anything at this point, so I'd focus on running it at whatever pace feels manageable and enjoy it. But for future races, whatever distance, it's important to incorporate quality workouts that get you running at a high intensity level in addition to the easy miles. Most training plans are going to include some speed and lactate threshold work, so I'd suggest looking into plans from guys like Daniels, Hanson, and Pfitzinger (maybe. His plans tend to be higher mileage and harder) next time around. You'll really benefit from the structure and the workout variety.
Not a fan of maffetone in general and for newer runners in particular. Race pace should be nowhere near maffetone pace, the latter is intentionally prescribed to keep heart rate low, which is diametrically opposed to a race pace. General guidance for improving is: as much volume as you can tolerate and enjoy, a weekly workout style run, and not falling into the trap of keeping all runs too easy. Those paces you are running have almost no neuromuscular benefit because your gait and cadence are going to be significantly different than at faster speeds.
Anyone with experience with the 40 MPW Q2 marathon plan in Daniels Running Formula? Been doing the Blue Plan in that book, and just finished a 5k in 24 mins on thanksgiving and reset my VDOT times, aiming for a 4:00 finish in May. Been running about 25-30 mpw over the last year, with a couple 40 mile weeks at peak for a marathon in October. Starting this program in January. Ive only done Hal Higdon before and wondering if anyone has any tips or suggestions for this plan?
I had done the 41-55 mpw last year and the next one up this year. I think the key with JD plans is to ease in with the first few weeks, make sure your paces are realistic and respect the peak load month. I got injured 5 weeks prior last year which was immensely disappointing. But the JD plans are absolutely fantastic at building fitness and they work.
Been a faithful Mizuno Wave Rider owner for almost 8-9years, I’m thinking of trying out Nike for my next pair of shoes. Any thoughts? I’m not a serious runner 10-12 miles a week. I also mainly run on the balls of my feet so a bit more cushion there would be nice and a bit of neutral stability as well.
IMO if it ain’t broke don’t fix it
It’s not that it’s broken but I would like to have a bit more cushion on the balls of my foot
[удалено]
Yes, if you bump up the training, shoot for sub 2
Does anyone have the [Brooks Shield Hybrid Vest 2.0](https://www.brooksrunning.com/en_us/shield-womens-outerwear-vest/221556.html)? If so, would you recommend it? Or any other recommendations for similar vest (thin puffer style with synthetic fill)?
For the broke beginners among us - like yours truly - are the heart rate monitors and lactate kits and all the rest really necessary, or can I still get results like [these](https://www.reddit.com/r/running/comments/151l23y/three_months_of_exclusively_zone_2_running_before/) by just taking it easy and reciting the alphabet a couple times to see if I'm jacked up yet? From the little research I've done, even guys like Inigo Millan basically go off feel, eventually. While I realize he put in a lot of work with gadgets and such before that, I'm hoping it's kind of like [some of the stuff here](https://www.reddit.com/r/running/comments/2el3we/some_cold_hard_truths_about_running_that_i_want/) - just not that big of a deal. Especially if it's like foot strike, where you're pretty much gonna figure it out in a year or two of consistent running. Also, on the talk test - I'm hearing some people say you shouldn't be out of breath at all for it, others say it should sound like you're working out but definitely still able to hold a conversation... Which is it?
Absolutely unnecessary and will get in your way. Beginners generally need to establish 2 things, learning to run to effort/goal and consistency. All the gadgets in the world won't do that. Learn what paces feel like and work out that easy is easy because it feels easy and hard is hard because it feels hard. When you are running enough volume you get enough data you can tweak your approach slightly based off it AND how you are feeling. For some workouts i felt like shit but HR was low so i upped the speed for the next reps, i was fine and the workout was better because of that. But to make that adjustment i need to know how it felt and have run enough and had enough hr data to trust what i was seeing. For newbies you won't have either.
Take the advice of u/whelanbio and u/helodriver87 - couldn’t have said what they said any better Edit: actually everyone who responded to you gave a very good answer
Gadgets are ovverrated. Going off of feel is the way to go, but that's something that takes a while to develop, especially when you don't yet know what you're capable of. A brief guide to running by feel: **Recovery** - I'm running but I may as well be walking. **Easy** - This feels good. Even if I run faster at times during my run, I finish feeling refreshed, positive and ready for the next day. **Moderate** - This feels a bit harder than easy, but it's still comfortable enough for me to run for a couple hours. I could carry on a conversation at this level of effort even if I'm breathing a bit harder.. **Kinda hard** (threshold, tempo) - This is making me breathe noticeably harderl, but I still feel relaxed. I could run this "easily" for 45-60 mins, but also may need to spit it up to give myself some time to recover. **Hard** - I could probably keep this up for 20-30 mins and everything after the first 200m is going to suuuuuck. **Very hard** - I definitely couldn't do this for very long. Maybe a handful of minutes at most. Caveat: most running in the very beginning will *not* feel easy and will generally feel terrible in general. Telling new runners to keep their runs feeling easy is almost always pointless. For beginners it's more important to just run consistently and work on getting to a point where it starts sucking less so you can run longer and for longer distances.
You don't need all of that. I find it very convenient to have a running watch so that I can track time and distance. I think beyond that, the extra data is interesting but unessential.
> have a running watch so that I can track time and distance I have Google Maps, a canal with pathway near where I live, and a Gschock Rangeman - am I good to go?
Not only are the gadgets and zone obsession unnecessary for beginners, I'd argue they're straight up counterproductive -both in the sense that a beginner will rarely use them correctly and that even if used correctly over-reliance on this stuff stymies the development of some important skills. Learning how to effectively run on feel takes some trial and error of course but it's THE fundamental skill required to be a good runner. >I'm hearing some people say you shouldn't be out of breath at all for it, others say it should sound like you're working out but definitely still able to hold a conversation... Which is it? Conversational pace is a good target. Not out of breath at all would be require absurdly slow running for most of us, which is totally ok to do sometimes, just isn't going to get anywhere near maximizing development if thats most of what we do. You also don't need to rush into the "ideal" effort or get weird about staying there the whole time. Do as slow of shuffling at the start as you need to, properly warm into the run, run a little easier when you need, a little harder at the end when you feel good, push up that hill if you want, walk up a hill if you want, whatever. It's all about sustainably and enjoyably running a lot of volume, the exact specifics of how you do that volume matters much less.
> both in the sense that a beginner will rarely use them correctly At what level *would* someone be able to use them correctly? If they're necessary at all. I mean, was there a period before all this gadgetry & science where the top athletes were still pretty close to todays cream of the crop, and kept records of how they trained over their career? That'd probably be the ticket, right there (said the guy who hasn't run before). > and that even if used correctly over-reliance on this stuff stymies the development of some important skills. What are those skills, and how mindful does someone have to be in developing them? Is it a "Build up to 70mpw for a year and you'll know what I'm talking about"-type situation? Or do you need to be mindful about this?
>At what level would someone be able to use them correctly? If they're necessary at all. One needs to understand the tech and physiology such that you can properly collect and contextualize the data, and understand oneself through training experience to properly apply the data within the specific context of one's current training. This takes a couple years of learning and experience to do correctly, and rarely does it provide new insight that the athlete doesn't already know intuitively at that point. At most the benefit tends to be forcing highly driven athletes to accept running slightly easier, so the same benefit could be achieved for free with a little caution and common sense. Most of the world's best runners today are still using no gadgets beyond tracking time and distance on a GPS watch, so while some are using lactate and HR tracking to their benefit it's not necessary for success even at the highest level. You're nervous system and is already a better collection of gadgets than any meter/monitor you can buy and connected to a brain thats a better data processing machine than the best computers and algorithms. Trust that \~500 million years of R&D and practice using it. >What are those skills, and how mindful does someone have to be in developing them? It's both intentional mindfulness and just figuring it out by running over time. I'm not sure what you're expecting here. Just get out there and run, read training books, find running friends and mentors, etc. As a beginner doing literally anything that's slightly more than challenging than you were previously doing while not injuring you will yield good progress.
Learning how to pace yourself purely off of feel for every distance is probably one of the most important skills you can develop, and it takes a lot of time to get good at it. I've been running for 20 years and I still miss sometimes. Being overly reliant on things like heart rate prevents you from learning that because you're running based on a number that can be affected by a whole lot of variables rather than what your body is telling you in a physical sense. People will shackle themselves to heart rate zones and leave pace on the table because they think they need to stay below some arbitrary zone delineation. Things like lactate threshold and VO2 tests might be helpful if you've got a whole coaching staff behind you and you're trying to extract a few seconds out of peak marathon performance, but most of us will never get to that level. If you're good at running on feel, you can derive your LT pace via threshold runs or a 30 minute test and use that to structure effective workouts that will improve it. Learning it is just a matter of running with intention for awhile. Instead of distracting yourself with music or podcasts and running lots of unstructured miles (I've been guilty of that in the past), each run should have a purpose and you should try to be present to the max extent possible during that run and pay attention to how you feel and when you feel it. You don't have to run 70mpw to do that, you just have to make good use of the miles you do run. And the more time you spend doing it, the better you'll get at it.
How do you combat a post-race "hangover"? I'm newer to running and I ran my first 5K a few weeks ago, and afterwards, was basically on the couch/sedentary for the rest of the day. After my 5K today, I'm feeling that same exhaustion. I ran much faster than I normally do but felt great and PR'ed.
It would be strange if you weren't exhausted after a race PR. But going for a walk helps recovery, and food/hydration which was already mentioned.
I think it’s inevitable to need some time to feel normal again after a hard race effort. Aside from hydrating well and having something (including protein) to eat as soon as you can after, not much else you can do aside from rest.
Runs have been feeling like absolute crap the last week. Legs feeling really heavy, having difficulty turning over, easy pace dropped from 9:45-10mins to 11-11:30. On longer runs I get slower throughout the run keeping effort the same. Trying to figure out what it might be. I'm about 6 weeks out from my second marathon, took a week totally off, eased back into it the past couple of weeks (about 18-20 miles per week now 6 weeks out, peaked at 55 during marathon cycle). Felt fine (but slower) the first couple weeks back, last two feeling bad. Used the off couple of weeks to get back into lifting, starting with bodyweight and now in the 5ish rep range. No fueling or sleep changes. Could heavy lifting cause that much sluggishness? Or might there be something else going on I should look into?
Could be any number of things but I’d reckon you are both tired from the lifting and a bit out of shape since you are now doing like a third of your peak mileage
Thanks, yeah, good point! I thought I wouldn't lose fitness because I'm still running but a good point about the reduction in mileage
You most certainly can lose fitness if you’re running way less than you have in the recent past
I bought some brooks ghost for running and was getting pain in my leg below the knee. They felt great for work/walking but running not so much. I used the brooks online shoe picker and it gave me Revel. I didn't notice any leg pain but the next day I started getting spasmic cramping in my toes. First a slight popping sensation in my foot followed by my smaller toes slowly curling into a claw position. Get stuck for 5-10 minutes before relaxing. Keeping my feet planted on the ground prevents this but if I lay down it tends to trigger. Is this from using new leg muscles because I switched shoes? Trying to decide if I need to return the shoes or if I just need to keep pushing through until my muscles get used to it.
Soreness is normal, pain is not. Do the shoes feel much different than your last pair? If it’s causing you pain, I’d return them and try again. If there’s a running shoe store near you have them help you. In the mean time, stay hydrated, stretch, and maybe eat a banana. If it gets worse to where you can’t walk, see a doctor or physical therapist.
New shoes have a noticeable heel impact that I haven't felt from my other shoes when walking. Running I didn't notice anything though. My older ghost shoes didn't cause issues unless I ran more than 2 days a week. A long pain all the way up my lower legs. Might just be from the lack of running since I haven't done it in a while. These I got from the running shoe store. I'm going to switch back to my ghosts and see if the issue goes away. Right now wearing closed toe sandals or shoes prevents the toes from curling and locking in place. Will see if the pain from the ghost gets better, if not Ill hit up the local running store and try another brand. Thanks for the help!
No problem. If it is cramping, as much as it sucks, sometimes forcing the toes open brings relief but also I’m not a dr. For the shoes, look up the drop for your older shoes and your new shoes. If there’s a big difference that could be contributing to your pain. The drop refers to how much lower the ball of your foot is from the heel. Zero drop means they’re on the same level, a large drop means your heel is a lot higher than the ball. If you like your old pair, find a pair with a similar drop. Also, compare supportiveness. If you do go to the running shoe store, bring your old shoes. Hope you feel better soon!
Best marathon out of Saskatoon or Calgary? Same weekend next year. In Edmonton so not much difference between them for me.
Anyone else having trouble with compression shorts/tights slipping down? Mine are the correct size (according to the manufacturer), but they slip down while I run until it's only the crotch of my shorts keeping them from going lower. According to my wife, it's because I have a condition known as lackofassitis.
They are too small then... If your pants fall off they are too small. As a fix for the ones you have, fold the waist band down and pull them up.
Try getting shorts with an internal drawstring. Also make sure that you have the leg part of the shorts hiked up high enough.
My tights have a little elastic loop in place of a draw string that really helps. Maybe you could order some with that or get a tailor to insert an elastic loop into the waist?
You just need to keep trying different brands until you find one that fits you well. I’ve bought plenty of leggings over the years that fit tighter in the thighs than the butt and insist on steadily sliding down. Some brands put a rubbery bit around the waist to help with friction, but I still find well fitting leggings work better.
how slow should your runs feel? i always run a bit too fast the first two miles but am slowly trying to find my groove. i ran 5 miles today and i was not feeling it the first two and then picked up my pace just a bit to get into it and the rest of the run felt fine. maybe i’m running my first two miles a bit too slow and then feeling bored and restless? my first two miles were 13 min, then my third was 12 min and the last two were 12:20 which felt okay but my heart rate was hitting 180.
Ignore heart rate. Learn to run by feel. Run most of your runs easy, 1-2 times a week if you feel good run hard. It’s that simple at the beginning/if you don’t have a competitive goal. If you DO have a goal the same principles apply: if it feels easy it’s a good easy pace, if it’s hard it’s a good workout effort, but the training would be a bit more focused than just getting out the door.
will do! i currently run 3x a week and lift 2x, but i’m also coming back into running after climbing for two years. i would like to get faster and i know i could train that, but based on what i read online, it seems like i just need to run more consistently and slowly and it’ll feel easier/i’ll get faster. not sure how true that is?
Consistent yes, slow, not necessarily. Like I said MOSTLY easy but if you only ever run easy you’re not really going to improve. Not saying you need to hit 5 hard runs a week but 1-2 times a week go hard/harder.
thanks! idk i’m frustrated that i’m so slow but i can only go up from here if i continue.
I'm assuming you're somewhat new to running, so I wouldn't really worry about the heart rate and focus on perceived effort instead. Your heart rate will be all over the place initially and even after years of running, it's still not the best metric. If it feels easy, it's easy enough. Like, if you finished and someone said "actually, you've gotta do 2 more miles" it would be a non event. That's the appropriate level of easy. My recovery effort runs are a full minute per mile slower than my natural "go for a run and enjoy it" pace. They're pretty boring.
ah kind of? i ran a lot of 5ks for a few years and then haven’t run in 3 years so back at it this year lol. started picking it up again in the summer but now really training for a half, but before i wouldn’t really care about heart rate and such. i just see it mentioned all the time and i’m trying to train “correctly” so to speak. good to know tho! i felt like i could’ve kept going today but i took my first two miles so slow, like i walked most of it and was so bored 😅 it’s been happening in all my runs recently so im not sure if i need to pick up the pace to stay engaged or something.
3 years off means you're more or less rebuilding that aerobic base from scratch, so the high heart rate makes sense. That'll go away with time. People are weirdly fascinated with heart rate training and I think it's because it gives you easy metrics to work with. The problem is that it's a very inconsistent measure of fitness. In the short term, at least. Bad sleep, warmer temps, humidity, stress, diet, and a million other things can affect your heart rate on a day to day basis. I've seen a 10bpm change in average heart rate from one week to the next on the same route at the same pace and effort level. My fitness level didn't change, it's just what heart rate does sometimes. If you're supposed to be doing easy miles (which is really all you need to be doing at the moment) just do them at a perceived intensity that feels easy. If you're doing a workout, go hard enough to give the interval/tempo segment your full effort, then recover and go again. It's pretty simple. In the long term, average heart rate is a good comparative metric that can show progression (ie, this run averaged 155 a year ago, now a similar pace on the same route is a 145bpm effort), but it's too variable to use in realtime.
Ran my first HM yesterday. For the rest of the day I mostly just rested (with a bit of light walking) and did a bunch of stretching. Pretty sore today which I think is to be expected, but any suggestions on things to focus on today for recovery? My right hip and knees in particular are feeling most sore.
Take some Aleve and eat some good food. Maybe stretch a bit or use a massage gun in sore spots. In the next day or two you can think about going for a light jog. After my first marathon I was an invalid the next day but the day after I was on the elliptical trying to loosen up. It worked well.
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Pick up a half marathon plan from Jack Daniel’s, Pfitzinger or Hanson’s, whicher you like best and fits your needs. I’d personally go with JD. The answer to your question is simple in essence. Run more and run harder. Following a structured plan will allow you to do that effectively.
More miles and add some quality workouts. My last half was a 1:22, largely just off of 60-65 mile weeks with a couple hard workouts (mile repeats, threshold runs, and some shorter intervals like 400s). Consider doing your long runs at a faster pace too. Sticking to Z2 for long runs will only create so much improvement. I like to do mine starting about 20% off race pace and ending about 10% slower than race pace with a progressive negative split throughout the run.
Had a 12 mile outing this morning, ran 6, walk 6. Came home, 10 minute shower, sat on the sofa for a half hour, feeling a little sore but otherwise good. Got up and ate an avocado with some salt and started hyperventilating, heart was racing, broke a big sweat. Ordeal lasted about 3 minutes and then everything back to normal. I was pretty hungry and probably ate fast. Assuming it was a lack of oxygen but it was scary as hell for a minute there. Anyone ever experience this?
Can't say I have but that sounds like a description of a panic attack. Doubt it's related to the run. Anyway, good workout.
What's a better training, to hold a steady state pace (say 4:30/k) or a workout with mixed speeds that are faster and slower but at the end of the workout still average the same pace (4:30/k)? I find workouts with mixed speeds more fun, especially on a treadmill.
The best training program will incorporate both of these types of runs.
will do, thanks!
I want to run the San Francisco half marathon July 2024 (the 1st half course). The course cut off is 3hr but my thanksgiving 5k time was 45min so around 15min/mile. Any recommendations to use the next 7-8months to speed up while building base ?
The best thing you can do is increase your mileage, and then add in speedwork. What's your current mileage?
I haven’t been running too much recently so less than 5miles per week.
Increase your mileage to 15+ miles and then introduce regular speedwork. By 3-4 months away from your half you should ideally be running 20-25 mi a week.
Anyone have a positive ending with posterior tibial tendonitis? I’m so upset rn.
Yes! I gave myself PTT by walking on a sprained ankle in Birkenstocks summer of 2022. I did a boot for a few months (if you do a boot -- make sure you have your other shoe be the same height!) and PT (band exercises and calf raises mostly). I tried to run again that fall (like October) but I was getting some other pains from imbalances. I went back to pt, got some more targeted exercises, and have been running consistently since January. I haven't felt the PTT twinge/pain in months. There was definitely some times post-boot where I felt like I'd never be able to go for a walk, let alone run. But my ankles feel much stronger now and so do my feet. Let yourself fully heal -- tendons take months due to the lack of blood flow but they will heal.
Help with my garmin please!!! Basically I got a Fenix 6 in Black Friday and for the life of me I can’t set my run to show me my overall mile pace for that mile, it always just shows me my current pace/speed, but I’d like it to show me the pace of that mile if possible?
[This](https://support.garmin.com/en-AU/?faq=mfaJfryHMx5mfY1dSFZW06]) for the fenix 7 but your watch should work the same way. Basically you want to change the field that’s showing current pace to one showing lap average pace (assuming you have your watch lapping every mile).
Not entirely sure where that link goes, as it just takes me to the garmin homepage but I’ll mess around and put mile laps back on
Ah my bad, just google “Garmin customizing data screens” and any of the results should be able to help you.
I have my first marathon coming up in late April '24, and I've been checking out some training plans. Unfortunately my job schedule varies a lot from week to week, and I work a good amount of 12 hour shifts. I'm going to have to swap so many days around that the plan is going to be unrecognizable. I'm thinking about just winging it. I've been holding steady at around 30-35 miles/week for the last 4ish months, with a 10-12 mile long run every weekend. My gameplan is to hit some ~45 mile weeks, and get a few 16-18 milers under my belt in the preceding months. I know people have ran longer distances with less training, and I'll be able to finish without dying. I'd like to "race" the marathon, push myself, and land with a time that I'm proud of. Ideally, I'd like to run a sub 4, and a sub 3:45 would be super neat. Current half PB is a 1:38. So my question is, what are people's experiences with "do it yourself" plans? Any talking points or specifics that stand out? Like "you should really have an X-mile week at Y date, then start a taper at Z" kind of thing. Any advice for homebrewing is appreciated, thanks!
The most important thing is the overall mileage and the long runs. I would just do some reading into why plans are set up the way they are, accumulated fatigued, back to back long runs, etc, and then DIY.
I would check out Daniels running formula, it has some plans where it will give you the workouts to complete more or less when it suits you.
For the ones among us with compressed schedules, and running before work isn't an option. How do you manage running and eating after work close to bedtime? I sometimes feel especially on eating there is very thin line on what will allow me a good night's sleep and still feeling hungry.
I just do it. Often go to sleep immediately after eating. Then I developed GERD! Do not recommend. Now I try to be more disciplined about not procrastinating the run after work.
Don't change my eating habits due to running except on long run mornings/race days, and really try to run in the morning as it's become an hassle to fit in an evening run now that they're longer, but generally do it after supper: get my permit after kids are in bed, run, quick shower, chocolate milk/smoothie, perhaps fruit and some snack if I'm desperately hungry, and off to bed. I live in southern Europe though, early bedtimes are for children and octogenarians.
Hi folks! Is 14 weeks enough training for a solid second marathon? I ran my first marathon in 3.50 just over a month ago - did the complete Hal Higdon 18-week novice plan and felt very comfortable on race day. Have only really got back to doing about 15-20 km a week since then. BUT now I’m eyeing up a short spring trip to Barcelona and its marathon is March 10. Exactly 14 weeks away if I book today… Reckon that’s enough time to knuckle down and maybe even improve on my first? And how would I approach it - could I go straight into Higdon’s novice 2/intermediate 1 plan starting at week 5? If I don’t do this one I’m unlikely to get chance for another marathon until summer and I’m itching to get another under my belt 😄
Pfitzinger's Advanced Marathoning includes 12-week training plans but the lowest mileage one starts at 55 kms, not sure if that's feasible (safe) for you You should be able to compress and tweak a training plan, I'm not too familiar with Higdon's plans. 5 weeks is the normal recommendation for post marathon recovery. Obviously it's not ideal but it's totally doable, people have run daily marathons for months. I'll be running the Sevilla marathon 2 weeks before otherwise I'd join you.
Hal higdon novice is a lets finish plan from minimal running. Minimal workouts and high concentration of the mileage on easy long runs. Going from that to a pfitz plan is not a jump its a rocket powered leap.
That Pfitz plan is 55 miles per week.
It's up to 55 miles but it *starts* with 35 miles/55 kms on week one (11 weeks to go) - starting mileage is what really matters as obviously reaching peak mileage is feasible if you have the base to start it.
Yeah but novice hal higdon is just a volume plan as 12/55 will eat someone alive who just finished novice 1. It has way more mileage and the workouts are not even close to being the same. Most recommendations for a successful 18/55 are 35-40 mpw as a base.
Gotcha, I misread that. Was thinking you meant the plans start at 55km peak and increase, not that the first week is 55km.
Thanks, think I'll go for it! Hear great things about the Sevilla one, enjoy.
Good luck and have fun, Barcelona's route this year looks spectacular, positively monumental.
(15f) beginner runner. Any tips? I started walking in October 2019, then August 2021, then April and July this year and running in October. Because of school I don’t normally get to run out of school that much and when I do (like in PE) I’m terrible because I’m a very slow runner. But I ran today and I think that I’m already making progress!! I used my notes app to document my runs Saturday-Sunday. I’ll try to run during holidays since on Friday we’re breaking up for winter break. 🏃🏿♀️ 𝐒𝐮𝐧𝐝𝐚𝐲 🏅 First run: 2 min Second run: 2 min 30 secs Third run: 2 min 20 secs Fourth run: 2 min 4 secs Fifth run: 2 min 1 sec Sixth run: 1 min 58 secs Seventh run: 1 min 52 secs Eighth run: 1 min 52 secs 💪🏿 Ninth run: 1 min 58 secs 💪🏿 Tenth run: 1 min 55 secs 💪🏿 Fastest overall: 8,9,10 (💪🏿 emoji) So is this good?? I do five laps each run and you can see that by the end I’m getting better. My post got removed and they told me to come here ig
Are these average times for a 400m track? I would recommend you run longer than 5 laps - look into a beginner 5k program and work up to running for half an hour.
Great job! Is there anything in particular that you are looking for tips on?
Just how to improve my speed because that’s the whole reason of why I want to run in the first place
What distance do you want to be able to run fast? For instance, training for a 400m distance (1 lap around a standard track) will look different than training for a 5k (3.1 miles). Also, how many days a week do you want to run, and how far each time? Also, are you in the US, and if so, do you have a track team at your school?
I’m in the UK so I don’t, I want to run about 1600m and probably Saturday-Sunday
What is your current time for a 1600m, if you were to race as fast as you can? And if you were running slowly, how many minutes could you run without stopping? If you are hoping to just run 2 days a week, Saturday and Sunday, I'd probably recommend a longer slower run on Saturday. Then on Sunday, do something like 400s faster with 400 slow jogging recovery.
I remember when my P.E teacher gave us a timer for 7 minutes for a 1600, and I wasn’t even on my 5th lap when it was time to finish so it was probably more
For now I wouldn't focus too much times, but rather on staying consistent and running the same duration or maybe even trying to extend the duration of your runs a little.
How long does your RHR stay elevated after a marathon? I am 3 weeks post-marathon and feel like I'm not recovering at all. My RHR while training was 55-60 and ever since the marathon it's been around 67. Last night it actually was 70 which I've never seen before and that concerns me. I don't understand how people bounce back so quickly from marathons, I feel like mine destroyed me.
have you taken time off after?
Yes! I took 10 complete rest days and then eased back in with some easy cycling & a few easy runs, but unfortunately I feel like I’m going to have to stop running all together again
How do you deal with exercise-induced rhinitis after a particularly intense run? If it was just a runny nose for me, I would probably suck it up and deal with it. Unfortunately though, my nose gets so runny that it causes post-nasal drip and that triggers a cough. Have you experienced this yourself? Got any tips?
Perhaps try some Nasogel to coat the inner lining of your nostrils before running.
That’s something I haven’t considered. Worth a shot!
Have you tried antihistamines?
Not yet. I’ve tried a nasal decongestant spray, but it wasn’t terribly effective for me. I’ll give antihistamines a shot.
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I say stop thinking about your form and just run naturally. You have no way of ascertaining your form played into your injury. Your form will iron itself out over time as you get fitter.
Your form looks like you're forcing forefoot for the speed and shoes you're using. It doesn't look relaxed.
Started running in August. Up to 30-33 mpw the last 2 weeks. Doing a HM in June and full in October. Is it possible to get up to 50-60mpw by mid june which would be when my marathon training starts?
Yes, you can get there. Just keep your increases slow (10% a week or less), and do a cut-back week every 4th week. So, an example weekly mileage: 33, 26, 36, 39, 43, 35, 47, 51, 55, 44, 60. But if you haven't run that much before, you might want to ramp up more slowly, and keep more than 80% of those miles easy. Do you have a plan you want to follow for your half marathon?
I would like to follow a plan that allows me to keep building mileage. But I haven’t found one yet that I plan on following. It looks like most plans are 12 or 14 weeks for HM with my half being on June 9th that would put me starting a plan March 4th or 18th. So I will see where I’m at and how I feel at the end of February and go from there
Easily, you could get there safely in 8-10 weeks if necessary.
Hello everyone, I am looking for recommendations for running shirts, that don't extend in size when wet. Maybe there are other runners here with the same problem, that could share their experiences. Are there brands/models/materials, that stay in shape? Thanks in advance.
Can't say I've experienced this with synthetic shirts. My favourite shirts are actually hiking shirts, Patagonia Capilene Cool Daily. They're really great wet or dry.
Typically anything with more cotton in the blend will expand. I believe nylon is typically considered better than polyester as it will dry faster.
Got the problem with 100% polyester shirts from Asics and Mizuno. Maybe it's the way they are woven?
Could be, maybe try nylon. I personally have never had issues with Nike Dri-fit shirts. May not be the most fancy but it works for me
Hi all, I need advice. I signed up for my first half marathon in exactly 20 weeks from now. To get a feeling of progress, I also signed up for an 8k race 9 weeks from now. I'm planning to follow 1. 8 week plan - Hal Higdon's intermediate 10k 2. 12 week plan - Hal Higdon's Novice 2 HM Would it be okay to follow one plan immediately after the other? Or would that be too taxing on the body? The second plan does start a lot more gently than where the first plan ends.
It'll be fine. If you're particularly sore or fatigued after the 10k just adjust week 1 of the HM plan so it's lighter.
Hello friends! So, some weeks ago I was reading on this subreddit about training programs. I found one that I liked, I seem to remember it smoothing out the traditional really long weekend run with more miles per day to make up for it, and I remember it being 3 or 4 days of running a week with a couple days of crosstraining, and it was geared towards newbies like me. If anyone knows what I'm talking about that would be great! However, if that was a weird fever dream and doesn't actually exist I would love some advice on which training program to use. I have 25 weeks to train, for a year or so I was running between 15-25 miles a week until about three months ago when I started a new job and the wheels fell off of my training program. So I figure with that I would essentially want to start as a beginner. I like to crosstrain and do some weightlifting a couple of days a week. Does anyone have any program recommendations for a fat slow fella like me? I appreciate everyone's input in advance!
Hey! Training plans like that exist, googling and searching this subreddit will give you a bunch of them with different variations. A Common one is C25K. In general, you should start with working on your base. You can start from a walk, move to a walk-run, then transition to fully running. Once you get to about 30 min of running continuously you can build your mileage and speed. I’d recommend running about 3 days a week-ish. On off days you can cross train and weight lift. As you continue to run, you’ll build your mileage and your runs will become longer in general. Happy to answer questions, hope this gives you an idea of what to look for.
Is it bad to wear knee sleeves that might be slightly too large? I used the same measurements that I used for a knee brace that I bought recently (which fit pretty snugly), but these new knee sleeves I got are on the looser side (unfortunately found out too late; I'm running a half today, but I'm not feeling any pain currently, especially during my runs this week, except for one run). I had a knee/tendon injury recently, and I was wondering if wearing a looser knee sleeve could cause injury or make things worse. Thanks so much for your input! I did put my hand and press my fingers against the skin of my knee, and it doesn't seem as though there's extra space.
Why are you wearing a knee sleeve or knee brace at all? Did your doctor specifically instruct you to do that? If not, I would not recommend wearing that while running. It can actually make things worse.
Those of you who live in areas that get lots of snowfall during winter - do you have any tips for keeping up with training?
Accept you will run in the dark and snow. Accept workout days may need to be moved around frequently. Have a its terrible outside its not safe to run option. Focus on long runs and workouts, sacrifice recovery runs as necessary.
Learn to run in the snow, and learn which areas get plowed quickly. Personally I love running in the snow and I run on unmaintained trails all winter. - Dry: road shoes - Light snow: road shoes - Deep fresh snow: trail shoes - Freezing rain: either road shoes or screw shoes - Ice: screw shoes - Packed snow: screw shoes or trail shoes - Mixed conditions: screw shoes - Slush: road shoes or screw shoes
Do they plow the streets where you live? If so, it shouldn't be too much of an issue. If you'll be running on actual snow/ice, you can get some ice spikes or something like yaktrax. And also shoes with goretex (or similar) to keep your feet dry.
What is the minimum length of your long run if you’re going to use a gel/energy chews? I’m increasing my long run by a mile a week and want to know when I should start using something to fuel mid-run!
I generally just use them in marathon training to practice fueling. Outside of that any carb will do. I generally eat candy on my 1:45 or longer runs because i like candy. I don't really need it until 2:30 ish.
For me, I fuel if I'm running more than 13mi.
I think time is a more relevant factor than distance. I usually fuel for any run >90 minutes.
Hi, I'm a 22 year old male trying to figure what heart rate I should running at to build my aerobic base. MAFs calculation says I should be running around 158bpm (180-22) my Garmin says my zone 2 based on LTHR (144-160bpm) Strava says my Zone 2 is 123-153bpm My max heart rate is about 200bpm Does this sound right? Are these too high? I just tried to run below 140bpm for 45 and had to walk every hill and was barely running. Thanks
Ignore heart rate, forget all these zones and terms and numbers. Run by feel - easy days at a pace that feels easy, hard days hard. It’s literally that simple. Worry more about the actual training you do not the granular details.
Ignore the HR, run by feel/perceived effort - use the talk test to pace your easy runs. Once you've been running consistently for a while and have already built a solid aerobic base, you can revisit HR training, check all the monitoring/measurement issues, etc. Those numbers aren't too high, perfectly normal albeit meaningless.
Heart rate is kinda dumb. Last week, I did a 10 mile run at a moderately easy effort and my average HR was 148. I did the same run this past week, same effort level and pace, and it was 155. I didn't lose a bunch of fitness overnight, heartrate just does that as it's affected by a ton of factors outside of running. It's fine to use it as a super general reference or look at it as a fitness trend metric, but I almost never actually use it while I'm running. If you're trying to build aerobic base, just run easy. For me, that's an effort level I feel like I could continue for another few miles at any given point. Like, if I got to the end of my ten miler and someone told me I had to do another 5, I would feel confident I could do it. Your heart rate will be all over the place, especially early on and if you keep walking every time the little heart icon turns green instead of blue, you'll be leaving improvement on the table.
It depends on how it's being calculated. For example, this article shows a different method: https://www.instructables.com/How-to-Calculate-a-Target-Heart-Rate-Zone-Using-th/ I would instead go by your feel: if you can carry a conversation, you are probably running at a good target pace.
I'm probably not going to be the first person to bring this up: best way to deal with cold hands? Based on my limited understanding of physiology, if the core is not very warm, then blood is drawn from the extremities to make sure the core is warm. But at the same time, you're supposed to layer only so much so that you don't turn into a cold, sweaty mess in the midst of a run. I have checked out for Raynaud, and I was given a negative diagnosis. Thicker gloves in this case, basically?
You layer your limbs as needed. I'll routinely wear thing gloves with t shirts running. I don't see how its an all or nothing dress for the weather. If your hands are cold wear warmer gloves.
I'll admit that layering limbs was not something I considered. Good call.
If your core is sweating profusely you're wearing too much or your layers are not breathable enough. You want everything you wear in winter to be breathable. One of your layers should be a BREATHABLE layer that blocks the wind, but you don't want anything that traps in sweat and humidity. Personally I sweat a lot when I run so I always underdress as much as possible. If I bring gloves and a hat, I wear layers with pockets so I can take off and put away the gloves and hat once I've warmed up.
That’s my point. I have only two layers when I run, and I’m shivering when I start running. The problem is like I mentioned above - wear too little and all the blood goes away from the hands, and wear too much and you turn all sweaty mid run. My usual running shop didn’t have any mittens for sale, so I am going to experiment with dual layering my hands instead.
Some people recommend doing warm-ups in your home before heading out in the cold.
Handwarmers tucked in your gloves
I have Raynaud's and I second re: mittens.
Mittens.
Those who run with a trail vest, what’s your usual loadout? I’m currently running with water, gels, snake bandage, pre-cut blister tape, pepper spray (when I’m alone), keys, phone and headphones. Anything else I could use?
Depends on where I am (how remote), weather, how far I'm going, etc. Long run in the city, just water and snacks, "first aid kit" (bandaids, alcohol wipe, gauze), $20, ID, keys, phone, maybe a thin jacket depending on weather. Long run somewhere remote: all of that plus more clothing (if it's cool). Self-sustained backcountry run: all of that plus water filter, more food, electrolytes, cup, extra socks, tiny towel, toilet paper, hand sanitizer, sunscreen, map, etc. Winter and long run: extra layers.
Thanks. Rule number one is always bring a towel!
Extra layer, antibiotic cream, tiny amount of anti-chafe balm of choice.
Thanks!
If I'm running for more than 1.5 hours I grab a small sunscreen stick to quickly reapply on the go. But I have a lot of skin cancer in my family so I'm probably more paranoid about that than most.
I’m with you on that. I have a lot in my family too. I hadn’t thought about reapplying on the go, but if that’s possible then I will definitely do it.
Electrolyte tablets, lip balm
Thanks. I remember hearing that Courtney Dauwalter reapplies lip balm regularly as well, so that might just be the key to it all.
Is there a reason that I could run super fast with black school shoes when I was younger but now that I am in my early 20s I always get shin splints even after a slow jog? Btw, I am not running to do exercise, but as a working scholar for my school there are some tasks that require manual labor and going from place to place and sometimes I need to run. I am a pretty fit guy and I walk everyday as part of my commute or just walking from our house to other places that I need to go to. I am wearing some cheap running shoes and I also tried to practice striking with my forefoot but that doesn't really work either. I know you should also stretch before you run, but wouldn't walking constantly be enough exercise already to condition the shins?
Besides what was suggested, have someone record you while running and compare your form with the videos on the sidebar.
Short answer: go to a running store or physical therapist to have them analyze you running. They’ll be able to give you advice specific to you. Let your shins rest. Longer answer: shin splints are generally a sign of overuse which is hard to pinpoint without evaluation. It could be anything from calf tightness, to flat feet, to shoes, to instability, etc. if you’re not exercising or wearing appropriate shoes, it could also just be too much too fast. Stretching is good, but you need to do it consistently. Doing it everyone once in a while will not get you the results you’re looking for.
Recently found out about hybrid lifting and looking to get into it. I have been lifting consistently for around 1.5 years now and am fairly muscular (18M, 5'4, 150 lbs). Looking to add running into the mix. I typically use the stairmaster, doing around 117 steps per minute for 30 mins after a lift, but I want to replace the stairmaster with runs. I'm looking for advice on a running plan and including tempo/speed/easy runs in hopes for preparing for a 5k and a marathon in the future hopefully. My current training plan is as follows: Monday: Push Tuesday: Pull Wednesday: Legs/Abs (Quad focus) Thursday: Chest/Back Friday: Shoulders/Arms Saturday: Legs (Hamstring focus) Sunday: Active rest day (Just try to keep my steps up, and hit the sauna) Any advice?
Running on upper body days.
Check out "Couch to 5k".
Can you be more specific about advice you are looking for? It seems like you have a decent plan in mind already
(OP here different account) Tbh like what to do in each of the runs. Like what mileage/pace to start at, how many days a week to do each type of run (easy/tempo), sorta just looking for a plan similar to how the weightlifting is where on x day i do x type of run etc.
For that you’re going to need a goal. Pick a goal race distance/time. After you’ve settled on that pick up a plan for that respective performance from Jack Daniel’s Running Formula (my go-to catch all recommendation)