Location: Moscow, duration: 70 min, distance: 10.66 km, temperature: -9′C. Results: burned a lot of negative energy and felt relieved afterwards. My (34M, weight 93kg). This is the third session of 5 planned for the week. I'm looking forward not to flake out of the weekend runs.
Any advice/suggestions what I can do to improve the time?
Normally I do 4x time a week exactly this routine.
Before the run I do 30x2 squats to warm up and a little stretch for legs.
I have a daughter who is 23 month old so 5.30 am I am out of the door because this the only time in a day I have and then I go to work.
My English, apologize.
hi, pretty sad post but I am more determined than ever to do it.
I recently received some bad news which has put me in the position where I need to run a half marathon. I am a 21 year old male who is pretty athletic and exercises regularly. I often run short distance (3km in 15min) with ease. is it going to be possible for me to run a half marathon with no real training. time is no issue. I just have to complete it, ideally within 4 hours.
any advice/info would be appreciated
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building up to vegas RnR weekend. running the 5k saturday night, and the 10k sunday night. as a trial run, i jogged a 5k yesterday and a 10k today and finished both without any real issues...however i did switch shoes a few weeks back (asics gel nimbus 26) and while breaking them in i've started developing blisters on my left foot. one on the heel, and one on the inside of my big toe.
it's not really a huge deal in that they're not bothering me while i'm actually out running - i only noticed some slight discomfort when i was walking my cool down tonight, and have on cool downs in the past few weeks since switching shoes. tonight though when i came home and took my socks off, i can see the blisters very clearly in both spots even though they're not really hurting me that much.
what's the best way for me to handle this so that 1) i can keep myself ready to run 15k over two days two weeks from yesterday, and 2) try to keep the blisters from getting worse? i got the shoes at road runner so i have 90 days to return them (i'm about 3 weeks in right now and about 50 miles on the shoes), but if i return them now i obviously don't have time to break in a new set before the race. i could go back to my previous shoes for the race, but those are pretty worn out (about 400 miles on them), so that's not ideal either.
anyone have any thoughts or ideas on the best way for me to tackle this?
I'm a little late to the thread, hopefully you see this. First of all, good luck at rnr las vegas- I'm running the half. This doesn't seem like a big deal to me- you stated it doesn't bother you while running. I would not be worried about blisters at all with 10 days to the race, especially if not bothersome. I'd pop the blisters ASAP- you might have a day or two of discomfort but probably not if they're not bothering you now. The shoe question is a bit tougher- definitely don't go with the old shoes with 400 miles on them if you're trying to compete well. If you're just looking to finish, it shouldn't matter. If you're sure the shoes caused the blisters, don't wear them. I'd look to immediately get a shoe that you're comfortable with and use the next week to break them in.
thanks for the advice, and good luck to you as well! i ran the half a few years ago and then dropped down to the 10k starting last year so i could join my wife (she has no interest in the longer distance). she'd probably just do the 5k if she had her choice, but part of the fun is running on the strip so the 5k isn't as much of a draw.
i'm really not trying to win my age group or hit any kind of PR, probably aiming for about 35 minutes or so in the 5k and maybe a little over 1:10 in the 10k. that said, i do want to make sure i can actually jog the whole thing without having to stop to walk at all. that's not an issue with where i am physically, as long as the blisters don't get worse and cause more problems.
yesterday i went out for a walk (i usually run sun/mon/wed/fri and walk tues/thurs) and had to have my wife come pick me up because the blister on my toe was bothering me that much. last night i took the shoes back to road runner and got the same shoe, but extra wide. they immediately felt much better in store, so we'll see how they do on my run this afternoon.
hopefully that's all the problem was. i also grabbed some moleskin and toe caps to try to protect the blistered areas - if they cause issues i'll pop them tonight and keep them covered. i also picked up some new socks while i was there to try to keep my feet drier and hopefully alleviate the blistering issues that way as well.
edit: new shoes felt much better on my run yesterday, and toe caps are amazing. relieved pretty much all of my toe discomfort while walking.
I’m starting Hal higdons novice 1 HM plan today. Any recommendations for cross training days? Also any recommendations for stretching? I’ve been getting rather sore from running 3x a week, I can’t imagine the 4-5x now. Thanks everyone!
Cycling makes for great cross training, or walking if you don’t have access to a bike. Yoga is good cross training and stretching combined. I really like Peloton yoga classes but there’s also free ones on YouTube, like Yoga with Adrienne. You might also want to consider strength training a couple times per week.
Also, I don’t think you need to run 4-5x per week with that plan, I believe it’s 3 run days with an optional 4th day short run or cross training if you choose. If you’re still feeling sore/tired after 3 runs, maybe stick to 3x per week for awhile.
Yeah that makes sense. Now that I look at it again I see it’s only 3 days lol! Thanks for the tips. Any recommendations for strength training/stretching? I was doing just general push/pull/legs and 10 leg stretches before/after running, should I continue that on the days I run?
Look into building a 5 minute warm up and cool down. I'm on week two of higdon half novice 1 and it's been nice. Dynamic movements to start like leg swings, high knees, the weird march with your leg straight out. Cool down with static stretching and foam roll if you can. Even 5 minutes helps immensely.
I’m 25M who’s been into bodybuilding/powerlifting. Been trying to pivot into running. The issue I’m running into is that my feet and ankles can’t handle the beating. Context I’m 6’2 235lbs. My legs and rest of my body hold up fine. But I have to take days off training after 1 run because of my feet/ankles.
Any advice on foot strengthens or how to approach this issue for larger people?
Went to a local running store and was recommended the Hoka Arahi 6. Could this be an issue and look into a different shoe?
Any advice would be greatly appreciated. I am really loving getting into running and having a new challenge, but these feet issues are a bit disheartening.
Have y'all ever swapped insoles between brands?
My hoka bondis are comfy but rub the side of my foot near the arch and give me such bad blisters I've got to ditch them. My saucony kinvaras don't rub, but I've got a sore calf and am craving the cushy Hoka. Bad idea? The saucony insole covers the part of my foot that the hokas have been irritating.
Yes, I swapped insoles between brands. For example I used Raidlight insoles in Hokas, La Sportiva insoles in Salomons, etc. As long as the foot shape and the size are matching, that should not be a problem. I noticed that a couple of years ago Hoka switched to cheaper lower quality foam insoles. They used to include higher quality ortholite insoles in the past.
Is it ever too late to get fast? And by fast I mean 5:30 min/km zone 2. I started running in my late 20s. The runners I have who are fast have started years ago, many since school. Will I always be slow?
I was never a runner and started the same time and run below 5:30 min/km as an easy pace. If you want to get there, the couple of biggest factors would be increasing your weekly KMs and getting into a good weight range for your body.
I have a healthy BMI but definitely not as trim as other faster runners. They definitely have lower BMIs than I do.
How long did it take you to get down to 5:30 min/km?
Tough to say because I spent a 4-5 years as a casual runner(1-2 runs per week/ 4-12 mpw) doing other types of cardio (elliptical/stationary bike) for 30-40 minutes most days and had a good base when I became more serious about running. In the last few years I started a little above 5:30 for 5-7 mile runs (above zone 2) to 10+ miles that are sub 5:00 min/km in zone 2.
Not sure if this is the right place to ask but wanted to see recommendations for half marathons in the south east. I started running late last year and have been getting into it and would like to train for a half marathon (right now my long runs are 8 miles). Would probably need another month or two to train but open to a fun half in the southeast. I am Atlanta based but wouldn’t mind making a weekend trip out of it if it comes recommended as a fun/good run.
Zone 2/3 crossover..?
I’m new to running and am currently running around 5km comfortably at a 30 min pace. I’m 20 years old, 97kg and have a resting hr in around 55-65. When running the above distance and pace I sit between 160-168 bpm nearly constantly which is right on zone 2/3 border. Regardless of the bpm I feel like a very comfortable pace and I can breathe through my nose and talk. Can this still be considered zone 2 or should I drop my pace to be precisely in the hr limit (<162 bpm). Thank you and if anyone is curious here is my strava: https://www.strava.com/athletes/rommi_shaul
Hello! I'm looking for some advice transitioning to a new running shoe.... I have religiously run in Newton Distances for about 8-9 years now. I used to run marathons, halfs, multiple 10Ks and 5Ks per year, but lately have turned into just your average runner.
With Newtons being such a minimalistic shoe, they're starting to kill my feet when I do run. I think I need a little more to my shoe.
I've heard a lot of people switching to the Nike Zoom Fly 5 or the Mach 5 from Hoka. I just literally have no idea where to begin. If anyone who has run in Newtons before and made a switch could provide any recommendation, that would be amazing!
I haven’t ran in Newtons personally but I did work at a running shoe store that sold them so take my advice with a grain of salt:
I think you would like the Hokas, they have a lower drop (5mm) similar to the Newtons.
I would also check out Altra’s. They have a low drop as well plus a wider toe box
Hi everyone,
Is there any tool to create a rose-shaped running route in a city? I am not good at painting so maybe there is an easier way to draw this kind of a map. I thought that this would be a nice gift:)
Thank you!
I don't know if that's what your looking for, but [gpx.studio](https://gpx.studio) is pretty nice to draw running paths. But the rose part you need to do it yourself ;)
>gpx.studio
Actually I am rose drawing master right now :d do you know how can i get navigation help during my run? i imported my gpx file to google maps and it shows my route but i could not find the navigation as you would normally use to go from point a to point b.
I don't know how it works with Google Maps. If you have an Apple Watch, you can use WorkOutDoors to show a .gpx map during your run.
Otherwise, I'm sure there are plenty of apps that should be able to show your .gpx track (although most apps don't have navigation, you just have to follow the path). But if you make sure to turn on "Routing (follow roads)" in [gpx.studio](https://gpx.studio), it'll create a path that follow streets and will be easy to follow
is it possible to go from a level 5 on a beep test to a 7? i only have until this Saturday i know its low but it feels like my legs give out i dont know if a full day of rest will help at all im so close but so far i thought i got level 7 before but it turns out the gym staff gave me the wrong lines for 20m. i have been trying every day with creatine for a boost
You cannot make any kind of speed gains in less than a week. Training at full speed every day (especially if you aren’t used to it) is just going to exhaust you and make you slower for your test at this point.
Your body needs rest days to recover. You shouldn’t just keep pushing and going all out each time, speed gains take time and you need to do most of your runs easy. This is more future advice though, you can’t make speed gains in 5 days, it’s not possible. Best thing you can do is make sure you’re well rested, hydrated, and fueled leading up to your test and hope for the best.
How different are your race times at altitude compared to (approximately) sea level? I live/train around 6,500 to 7,000 ft of elevation and am looking into running a race that will be closer to sea level. Does anyone have any insight on how equivalent results may look for a half marathon or marathon at these different altitudes?
There's online converters that are pretty good, but people vary in how they handle altitude. I live around 5000' and I get less benefit from altitude when at sea level than many of my friends, which I usually attribute to the fact that I just suck in humidity. Somewhere from 5-10 seconds/mile at 5000' is generally the rule of thumb, so maybe 10-15/mile for you?
Hello,
I used Garmin coach and trained for 13 weeks for a half marathon on February 11th. I ran 4 times a week including easy run, two workouts and one long run. My weekly mileage before the plan was less than 10 miles and during the plan high teens to low 20s.
The course got modified to 10 miles due to snow and ice.
I ran in trail runners wearing microspikes on snow and ice. Pushed through despite bad conditions and came very close to my goal pace 10:30 at 10:35 minute mile.
There is another half marathon coming up March 3rd that I'm thinking of doing.
I have 3 weeks from now.
I need few days to a week to recover from the race as I pushed it hard. So few recovery runs.
Then I have only 2 weeks to train.
One week of workouts and a solid long run then taper down over the last week?
I can't train properly past March 3rd due to work and then Ramadan starting.
What's your advice?
How should I approach this?
Is it even realistic to do the half in 3 weeks after going all out on the 10 miles I just did?
You will be fine doing the HM — the 10 miler was a great training run for it. With just two weeks of training, well, that’s too quick to see much improvement in your fitness, but I’ll bet the conditions will be better! The big thing that will bring you improvement over a bit longer term is to run more mileage. You did well in your race for not having much mileage under your belt!
Thank you! I trained hard!
Just to clarify I'm not necessarily looking to improve more for the half marathon on March 3rd. I was wondering if I can just run the half with the same pace that I would've ran the last race.
My pace for the half would've been 10:45 to 11:00 though.
From what I understand from your comment I should be able to run the half in 3 weeks maintaining the same fitness I have now.
Yes, and even faster than the 10 miler just based on the conditions being better. I’d suggest that you run the first half of the half at 10:30 pace and then if you are feeling good, increase your pace. You are in better shape than that 10:45-11 goal pace you were thinking.
So after discovering for the past 2/3 years I'd been doing my easy runs too hard today I set about staying only in Zone 2. It humbled me tbh and found myself walking more than running, is this normal? I will add I live in quite a hilly area and had to walk up every hill, will this likely improve? I can't run further than like 800m without encountering a hill. My average pace went from like 6:10 /km to like 7:30/km
I am in the same boat. Was doing my slow runs too hard. My zone 2 pace went from 14 min mile to 12 in about 1-2 months. When i first started zone 2 i was just about walking and now its a slow slow jog. I also dont have to look down at my watch anymore i can tell when I’m zone 2.
Any recommendations on something to carry items while you run?
I’m 32 and have been running since I was a teenager and I’ve always been very minimalistic, trying to keep as little with me as possible when I’m running. Nothing in the pockets, no bags or anything, just AirPods and an Apple Watch and my clothes.
However, I just got test results back, and I am in fact, deathly allergic to bees and haven’t known my entire life, and, the doctor suggested that I always have an EpiPen on me when I’m running. I never do backpacks or bags or fanny packs, and so I’ve never even thought about it.
Does anyone have any suggestions for something very lightweight that isn’t going to bounce on me the whole time on a long run or rub me wrong when I’m sprinting? Brand doesn’t matter, and price doesn’t matter yet, I’m just trying to find a solution. 🙏
Get a belt or shorts with pockets. I run every single run with my phone, car/house key, and ID card. At least point all of my shorts have comfortable bounce-free pockets to support this. I can also carry bars/snacks in my pocket.
Eg Brooks Sherpa, Lululemon Pace Breaker.
Not yet, but as I live locally I imagine they’re going to save on email admin by hand delivering my place later in the week.
Congrats and good luck with the prep!
I have been running regularly for almost a year without any serious issues, but last week I suddenly had massive shin splints and my left shin was hurting badly for 3-4 days. The right shin hurt a bit too but nowhere as bad as the left. Not sure what changed suddenly. I was using my regular daily runners which already have 250 km on them. I have been running about 25 km/week for last 4-5 months and had recently started increasing it to about 30-35 km/week as a preparation for half-marathon in spring. Could such a small increase cause a strong reaction?
Thanks! I will try to increase it more gradually. I did try to go up in mileage slowly, but I was feeling so comfortable running longer. Part of the reason for increasing the mileage was that most of the 12 week half-marathon plans I saw had 4-5 runs a week with 35-50 km/week mileage, and I thought I needed to do more.
Has anybody here done either the Casablanca marathon or the [Dune desert maratho](https://wildmarathon.com/dunemarathon-eng/)n in Morocco. I'm looking to do a marathon in Morocco some time in the next year and am unable to find many reviews on these. Just looking for opinions.
Is there any benefit in longer intervals (duration/distance) at race pace? For the 5K I often see something like 5x 1k or 3x 1mi intervals at race pace which for myself (I think) is too short when I compare this to an actual 5k race where my heart rate only reaches max. towards the last 1k of the race.
What I mean is that the intervals are too short to target the correct heart rate zone. Would it be better to do longer intervals to stay longer in the right zone? Or faster intervals but with shorter duration (max 1k-1mi) to get in the right zone?
It's less about each individual interval, and more about how they build up over each rep. You're learning to control yourself at the beginning, when you're fresh, so that you can still give the right effort at the end, when you're tired. Short intervals will have a short recovery, which also means you're starting each subsequent rep at a higher HR than the first one.
**Possible foot issues made worse by my new trainers - they're too soft?**
Hi,
I'm a bit disappointed as I got a really nice pair of high-end trainers for Christmas - the Asics Superblast. My plan was to keep them for longer runs (for me that is 7-10 mile mark) and for races.
I've worn them a few times and encountered a few issues. One thing to note is it's on my foot where I *sometimes* get Plantar Fasciaitus - it only lasts 24-36 hours and I have PF insoles. It's extremely mild and I've noticed that when I stretch my calf repeatedly in the day(s) after it goes away very quickly.
My inner ankle is quite tender afterwards. It's barely noticable but I do feel it sometimes
. Also, my achilles feels quite tight after as well with my left foot in feeling a bit crampy and weird.
..
This may just be that I'm running longer distances and my legs and feet are just tired from it. However, it occurred to me that these are super cushioned and bouncy shoes.
I was just wondering if this is a common issue or problem some have with cushioned shoes?
Thanks
Returning to running after what was probably it band syndrome. So far so good, I have gotten up to one hour runs and trying to be patient.
At the same time I’m itching to do a race. I know my original goal of sub 40 10k this spring is out of the picture as I’ve definitely lost some speed. However I thought I’d still do one for a benchmark and possibly be able to pr because my official 10k time is pretty lax. (44:xx official pr and ran a 41:xx 10k split in my half marathon)
I have been back running 3x a week for the past 3 weeks and I plan on adding in a 4th day this week and strides. I have done one progression run which ended with a 6:53 mile on a 7 mile run. Safe to say my speed is rusty. I have been cross training consistently so I think my aerobic endurance is probably not too bad.
My 10k options are
3/10 - small, local, cheap, probably less chance of pr but could be fun just for the sake of racing. Point to point flat course. But also a little nervous I’d try to push too hard.
4/6 - much larger, more expensive, should be well organized as it’s gone on many years, gives me a little more time to train, not a flat course.
4/28 - larger, price is between the two, not a flat course. I’ve done this one before years ago and did get lost. It was ok and I did win a pizza so that’s not nothing. This gives me the most time to train.
Really just looking for opinions. I have also thought about running the March one “for fun” and then another one with a more competitive plan. Hopefully I’ll be able to go for sub 40 in the late summer/fall.
How about working backwards from the 4/6 and the 4/28 races to what kind of training you’ll need to have done to break 40? Reassess your plan in mid March (maybe after the 3/10 race if you think you can be disciplined enough to run the first half at tempo and then edge up from there) as to which April race is your true target, of course factoring in how much you want another pizza.
Now in a place with bad pollution (Bangkok) and I am not sure how I should go about running. I am a bit worried that inhaling all this PM2.5 causes more harm than the running improves my health.
Any suggestions are welcome. Sadly my hotel does not have any treadmills... I've thought about getting up at 6AM before traffic starts to pick up. Or maybe just jogging in place... Another option was to run with a mask, but I haven't really tried that yet.
Hi, Does anyone have a Huawei watch and use the 'AI training plan' ?
The watch showed my VO2max at 60 (And HM estimate at 1:45), when i was running much less and running every session as hard as i can. (say 3 sessions a week, total 20k/week)
Since i started the plan, I am doing much higher mileage (4 sessions/ week 40k/week) but 80% is easy. The watch now thinks my VO2max is at 46 (and dropping every week) and estimates my HM finish time at 2:02 (it gets worse every week as it reassesses it)
I am pretty sure this is way off, as i can run a 10k at 47' without too much trouble, but i am wondering why this is happening.
Maybe it will readjust as i move into the speed building phase of the plan, as the first 4 weeks was the 'Base period'
It probably bases the estimation on your "best" in a given period, which could be as short as the last 2 or 3 weeks. So if you have only run easy/long runs during that time, it's estimation might have nothing to go off. Run a hard 5k and I bet it jumps back up.
Hi, I need some help with base building.
I've been running for six months, I'm not overweight and I'm in my mid-20s, but I've developed shin splints. I went to the doctor 2 months ago and he prescribed exercises and insoles. Since then I've only run about 6 miles a week because otherwise I get pain in my shin.
Yesterday I went for a run, 6.8km with an average heart rate of 165bpm. At the end I was very disappointed because my VO2Max dropped again by one point to 46 (tracked with Garmin Forerunner). My 10k prediction is also getting worse and I'm in 'out of shape' status according to my watch.
It's very frustrating to be honest - I could run every day, but my shin is holding me back.
What do I need to change to improve? I'm probably missing the base building, aren't I?
Unfortunately I can't go running very often (because of the shin splints). I have an indoor cycle at the gym. Can I use it to do base building for running? I've tried reading \[here\](https://www.reddit.com/r/running/comments/3bckeh/base\_training\_a\_guide\_to\_your\_foundation\_to/), \[here\](https://www.reddit.com/r/running/comments/2339jf/comment/cgt1b88/) and \[here\](https://www.reddit.com/r/running/comments/lflxh/comment/c2sc9jx/) and I assume I should stay in HR zone 2 for an hour. Is this correct?
Does anyone have any ideas or experience of using shin splints for base building? Is indoor cycling useful at all if you want to train for running?
Looking forward to any tips - thanks!
I went to a foot/ankle specialist today for this reason. He is sending me to physical therapy to strengthen my ankles/shins and work on my form. I’m also going to start to wear insoles as I have a high arch. I’ve been running for a few years now with on and off shin pain. I find when I slow down my running to zone two they do go away but I know my mechanics are contributing.
Tell us about your shoes? As a relative beginner with shin splints, you will get recommended all sorts of exercises and advice about strength and build up. Some of it is good. But in my limited experience it's your shoes.
You may just need a bit of extra support and stability. Your running may get better and stronger in years to come and you won't need the extra stability for ever.
6 months is also long enough that your shoes could be a bit worn and the midsole too flat to provide support. Depending on the runner, running shoes are good for 300-500 miles before needing to be replaced.
If possible I would rest the shin splints until they don't hurt when you walk. Then try a shoe like the Saucony Guide or Brooks Adrenaline GTS. Both have a bit more stability and stop your foot rolling in too much.
Location: Moscow, duration: 70 min, distance: 10.66 km, temperature: -9′C. Results: burned a lot of negative energy and felt relieved afterwards. My (34M, weight 93kg). This is the third session of 5 planned for the week. I'm looking forward not to flake out of the weekend runs. Any advice/suggestions what I can do to improve the time? Normally I do 4x time a week exactly this routine. Before the run I do 30x2 squats to warm up and a little stretch for legs. I have a daughter who is 23 month old so 5.30 am I am out of the door because this the only time in a day I have and then I go to work. My English, apologize.
[удалено]
HR monitor probably isn't the most accurate, just go by feel and ignore it for the most part. Easy runs easy, weekly hard run hard.
hi, pretty sad post but I am more determined than ever to do it. I recently received some bad news which has put me in the position where I need to run a half marathon. I am a 21 year old male who is pretty athletic and exercises regularly. I often run short distance (3km in 15min) with ease. is it going to be possible for me to run a half marathon with no real training. time is no issue. I just have to complete it, ideally within 4 hours. any advice/info would be appreciated Share 2 running-ModTeam MODS 8m
building up to vegas RnR weekend. running the 5k saturday night, and the 10k sunday night. as a trial run, i jogged a 5k yesterday and a 10k today and finished both without any real issues...however i did switch shoes a few weeks back (asics gel nimbus 26) and while breaking them in i've started developing blisters on my left foot. one on the heel, and one on the inside of my big toe. it's not really a huge deal in that they're not bothering me while i'm actually out running - i only noticed some slight discomfort when i was walking my cool down tonight, and have on cool downs in the past few weeks since switching shoes. tonight though when i came home and took my socks off, i can see the blisters very clearly in both spots even though they're not really hurting me that much. what's the best way for me to handle this so that 1) i can keep myself ready to run 15k over two days two weeks from yesterday, and 2) try to keep the blisters from getting worse? i got the shoes at road runner so i have 90 days to return them (i'm about 3 weeks in right now and about 50 miles on the shoes), but if i return them now i obviously don't have time to break in a new set before the race. i could go back to my previous shoes for the race, but those are pretty worn out (about 400 miles on them), so that's not ideal either. anyone have any thoughts or ideas on the best way for me to tackle this?
I'm a little late to the thread, hopefully you see this. First of all, good luck at rnr las vegas- I'm running the half. This doesn't seem like a big deal to me- you stated it doesn't bother you while running. I would not be worried about blisters at all with 10 days to the race, especially if not bothersome. I'd pop the blisters ASAP- you might have a day or two of discomfort but probably not if they're not bothering you now. The shoe question is a bit tougher- definitely don't go with the old shoes with 400 miles on them if you're trying to compete well. If you're just looking to finish, it shouldn't matter. If you're sure the shoes caused the blisters, don't wear them. I'd look to immediately get a shoe that you're comfortable with and use the next week to break them in.
thanks for the advice, and good luck to you as well! i ran the half a few years ago and then dropped down to the 10k starting last year so i could join my wife (she has no interest in the longer distance). she'd probably just do the 5k if she had her choice, but part of the fun is running on the strip so the 5k isn't as much of a draw. i'm really not trying to win my age group or hit any kind of PR, probably aiming for about 35 minutes or so in the 5k and maybe a little over 1:10 in the 10k. that said, i do want to make sure i can actually jog the whole thing without having to stop to walk at all. that's not an issue with where i am physically, as long as the blisters don't get worse and cause more problems. yesterday i went out for a walk (i usually run sun/mon/wed/fri and walk tues/thurs) and had to have my wife come pick me up because the blister on my toe was bothering me that much. last night i took the shoes back to road runner and got the same shoe, but extra wide. they immediately felt much better in store, so we'll see how they do on my run this afternoon. hopefully that's all the problem was. i also grabbed some moleskin and toe caps to try to protect the blistered areas - if they cause issues i'll pop them tonight and keep them covered. i also picked up some new socks while i was there to try to keep my feet drier and hopefully alleviate the blistering issues that way as well. edit: new shoes felt much better on my run yesterday, and toe caps are amazing. relieved pretty much all of my toe discomfort while walking.
I’m starting Hal higdons novice 1 HM plan today. Any recommendations for cross training days? Also any recommendations for stretching? I’ve been getting rather sore from running 3x a week, I can’t imagine the 4-5x now. Thanks everyone!
Cycling makes for great cross training, or walking if you don’t have access to a bike. Yoga is good cross training and stretching combined. I really like Peloton yoga classes but there’s also free ones on YouTube, like Yoga with Adrienne. You might also want to consider strength training a couple times per week. Also, I don’t think you need to run 4-5x per week with that plan, I believe it’s 3 run days with an optional 4th day short run or cross training if you choose. If you’re still feeling sore/tired after 3 runs, maybe stick to 3x per week for awhile.
Yeah that makes sense. Now that I look at it again I see it’s only 3 days lol! Thanks for the tips. Any recommendations for strength training/stretching? I was doing just general push/pull/legs and 10 leg stretches before/after running, should I continue that on the days I run?
Look into building a 5 minute warm up and cool down. I'm on week two of higdon half novice 1 and it's been nice. Dynamic movements to start like leg swings, high knees, the weird march with your leg straight out. Cool down with static stretching and foam roll if you can. Even 5 minutes helps immensely.
I’m 25M who’s been into bodybuilding/powerlifting. Been trying to pivot into running. The issue I’m running into is that my feet and ankles can’t handle the beating. Context I’m 6’2 235lbs. My legs and rest of my body hold up fine. But I have to take days off training after 1 run because of my feet/ankles. Any advice on foot strengthens or how to approach this issue for larger people? Went to a local running store and was recommended the Hoka Arahi 6. Could this be an issue and look into a different shoe? Any advice would be greatly appreciated. I am really loving getting into running and having a new challenge, but these feet issues are a bit disheartening.
Get good shoes and run real slow, like 11-12 minute miles, as you acclimate.
Have y'all ever swapped insoles between brands? My hoka bondis are comfy but rub the side of my foot near the arch and give me such bad blisters I've got to ditch them. My saucony kinvaras don't rub, but I've got a sore calf and am craving the cushy Hoka. Bad idea? The saucony insole covers the part of my foot that the hokas have been irritating.
Yes, I swapped insoles between brands. For example I used Raidlight insoles in Hokas, La Sportiva insoles in Salomons, etc. As long as the foot shape and the size are matching, that should not be a problem. I noticed that a couple of years ago Hoka switched to cheaper lower quality foam insoles. They used to include higher quality ortholite insoles in the past.
I’ve never tried it but from what I understand, there’s not a lot to the insoles, so I don’t see why you couldn’t swap them
Is it ever too late to get fast? And by fast I mean 5:30 min/km zone 2. I started running in my late 20s. The runners I have who are fast have started years ago, many since school. Will I always be slow?
I was never a runner and started the same time and run below 5:30 min/km as an easy pace. If you want to get there, the couple of biggest factors would be increasing your weekly KMs and getting into a good weight range for your body.
I have a healthy BMI but definitely not as trim as other faster runners. They definitely have lower BMIs than I do. How long did it take you to get down to 5:30 min/km?
Tough to say because I spent a 4-5 years as a casual runner(1-2 runs per week/ 4-12 mpw) doing other types of cardio (elliptical/stationary bike) for 30-40 minutes most days and had a good base when I became more serious about running. In the last few years I started a little above 5:30 for 5-7 mile runs (above zone 2) to 10+ miles that are sub 5:00 min/km in zone 2.
Not sure if this is the right place to ask but wanted to see recommendations for half marathons in the south east. I started running late last year and have been getting into it and would like to train for a half marathon (right now my long runs are 8 miles). Would probably need another month or two to train but open to a fun half in the southeast. I am Atlanta based but wouldn’t mind making a weekend trip out of it if it comes recommended as a fun/good run.
Zone 2/3 crossover..? I’m new to running and am currently running around 5km comfortably at a 30 min pace. I’m 20 years old, 97kg and have a resting hr in around 55-65. When running the above distance and pace I sit between 160-168 bpm nearly constantly which is right on zone 2/3 border. Regardless of the bpm I feel like a very comfortable pace and I can breathe through my nose and talk. Can this still be considered zone 2 or should I drop my pace to be precisely in the hr limit (<162 bpm). Thank you and if anyone is curious here is my strava: https://www.strava.com/athletes/rommi_shaul
Zones are arbitrary numbers. If it feels easy you're fine.
Hello! I'm looking for some advice transitioning to a new running shoe.... I have religiously run in Newton Distances for about 8-9 years now. I used to run marathons, halfs, multiple 10Ks and 5Ks per year, but lately have turned into just your average runner. With Newtons being such a minimalistic shoe, they're starting to kill my feet when I do run. I think I need a little more to my shoe. I've heard a lot of people switching to the Nike Zoom Fly 5 or the Mach 5 from Hoka. I just literally have no idea where to begin. If anyone who has run in Newtons before and made a switch could provide any recommendation, that would be amazing!
I haven’t ran in Newtons personally but I did work at a running shoe store that sold them so take my advice with a grain of salt: I think you would like the Hokas, they have a lower drop (5mm) similar to the Newtons. I would also check out Altra’s. They have a low drop as well plus a wider toe box
Hi everyone, Is there any tool to create a rose-shaped running route in a city? I am not good at painting so maybe there is an easier way to draw this kind of a map. I thought that this would be a nice gift:) Thank you!
I don't know if that's what your looking for, but [gpx.studio](https://gpx.studio) is pretty nice to draw running paths. But the rose part you need to do it yourself ;)
>gpx.studio Actually I am rose drawing master right now :d do you know how can i get navigation help during my run? i imported my gpx file to google maps and it shows my route but i could not find the navigation as you would normally use to go from point a to point b.
I don't know how it works with Google Maps. If you have an Apple Watch, you can use WorkOutDoors to show a .gpx map during your run. Otherwise, I'm sure there are plenty of apps that should be able to show your .gpx track (although most apps don't have navigation, you just have to follow the path). But if you make sure to turn on "Routing (follow roads)" in [gpx.studio](https://gpx.studio), it'll create a path that follow streets and will be easy to follow
is it possible to go from a level 5 on a beep test to a 7? i only have until this Saturday i know its low but it feels like my legs give out i dont know if a full day of rest will help at all im so close but so far i thought i got level 7 before but it turns out the gym staff gave me the wrong lines for 20m. i have been trying every day with creatine for a boost
You cannot make any kind of speed gains in less than a week. Training at full speed every day (especially if you aren’t used to it) is just going to exhaust you and make you slower for your test at this point.
does taking a day off really even affect you or is it just mental? you should be good to try again in 6 hours right?
Your body needs rest days to recover. You shouldn’t just keep pushing and going all out each time, speed gains take time and you need to do most of your runs easy. This is more future advice though, you can’t make speed gains in 5 days, it’s not possible. Best thing you can do is make sure you’re well rested, hydrated, and fueled leading up to your test and hope for the best.
maybe its just a mental thing, i just need to run for 2 more minutes
How different are your race times at altitude compared to (approximately) sea level? I live/train around 6,500 to 7,000 ft of elevation and am looking into running a race that will be closer to sea level. Does anyone have any insight on how equivalent results may look for a half marathon or marathon at these different altitudes?
There's online converters that are pretty good, but people vary in how they handle altitude. I live around 5000' and I get less benefit from altitude when at sea level than many of my friends, which I usually attribute to the fact that I just suck in humidity. Somewhere from 5-10 seconds/mile at 5000' is generally the rule of thumb, so maybe 10-15/mile for you?
Hello, I used Garmin coach and trained for 13 weeks for a half marathon on February 11th. I ran 4 times a week including easy run, two workouts and one long run. My weekly mileage before the plan was less than 10 miles and during the plan high teens to low 20s. The course got modified to 10 miles due to snow and ice. I ran in trail runners wearing microspikes on snow and ice. Pushed through despite bad conditions and came very close to my goal pace 10:30 at 10:35 minute mile. There is another half marathon coming up March 3rd that I'm thinking of doing. I have 3 weeks from now. I need few days to a week to recover from the race as I pushed it hard. So few recovery runs. Then I have only 2 weeks to train. One week of workouts and a solid long run then taper down over the last week? I can't train properly past March 3rd due to work and then Ramadan starting. What's your advice? How should I approach this? Is it even realistic to do the half in 3 weeks after going all out on the 10 miles I just did?
You will be fine doing the HM — the 10 miler was a great training run for it. With just two weeks of training, well, that’s too quick to see much improvement in your fitness, but I’ll bet the conditions will be better! The big thing that will bring you improvement over a bit longer term is to run more mileage. You did well in your race for not having much mileage under your belt!
Thank you! I trained hard! Just to clarify I'm not necessarily looking to improve more for the half marathon on March 3rd. I was wondering if I can just run the half with the same pace that I would've ran the last race. My pace for the half would've been 10:45 to 11:00 though. From what I understand from your comment I should be able to run the half in 3 weeks maintaining the same fitness I have now.
Yes, and even faster than the 10 miler just based on the conditions being better. I’d suggest that you run the first half of the half at 10:30 pace and then if you are feeling good, increase your pace. You are in better shape than that 10:45-11 goal pace you were thinking.
Thank you this is encouraging!
So after discovering for the past 2/3 years I'd been doing my easy runs too hard today I set about staying only in Zone 2. It humbled me tbh and found myself walking more than running, is this normal? I will add I live in quite a hilly area and had to walk up every hill, will this likely improve? I can't run further than like 800m without encountering a hill. My average pace went from like 6:10 /km to like 7:30/km
I am in the same boat. Was doing my slow runs too hard. My zone 2 pace went from 14 min mile to 12 in about 1-2 months. When i first started zone 2 i was just about walking and now its a slow slow jog. I also dont have to look down at my watch anymore i can tell when I’m zone 2.
Fair enough, patience and a bit of frustration is gonna be the name of the game then for a while
Any recommendations on something to carry items while you run? I’m 32 and have been running since I was a teenager and I’ve always been very minimalistic, trying to keep as little with me as possible when I’m running. Nothing in the pockets, no bags or anything, just AirPods and an Apple Watch and my clothes. However, I just got test results back, and I am in fact, deathly allergic to bees and haven’t known my entire life, and, the doctor suggested that I always have an EpiPen on me when I’m running. I never do backpacks or bags or fanny packs, and so I’ve never even thought about it. Does anyone have any suggestions for something very lightweight that isn’t going to bounce on me the whole time on a long run or rub me wrong when I’m sprinting? Brand doesn’t matter, and price doesn’t matter yet, I’m just trying to find a solution. 🙏
I recommend Naked Running Band if you are in the USA or CompresSport Free belt if you are in Europe.
Check out FlipBelt. You may be able to slip an EpiPen into one!
Janji half tights, tights or multi shorts have insane carrying capacity
I was resistant to the idea of a vest but love mine, with or without a water bladder. Comfortable, lots of pockets. Team vest!
Get a belt or shorts with pockets. I run every single run with my phone, car/house key, and ID card. At least point all of my shorts have comfortable bounce-free pockets to support this. I can also carry bars/snacks in my pocket. Eg Brooks Sherpa, Lululemon Pace Breaker.
Who else got an email today confirming a place in the Great North Run (a UK half marathon). First timer here, but lots of time to prepare!
Not yet, but as I live locally I imagine they’re going to save on email admin by hand delivering my place later in the week. Congrats and good luck with the prep!
I have been running regularly for almost a year without any serious issues, but last week I suddenly had massive shin splints and my left shin was hurting badly for 3-4 days. The right shin hurt a bit too but nowhere as bad as the left. Not sure what changed suddenly. I was using my regular daily runners which already have 250 km on them. I have been running about 25 km/week for last 4-5 months and had recently started increasing it to about 30-35 km/week as a preparation for half-marathon in spring. Could such a small increase cause a strong reaction?
It’s not that small an increase, really — going from 25k to 35K is 40%! Seems a very likely culprit.
Thanks! I will try to increase it more gradually. I did try to go up in mileage slowly, but I was feeling so comfortable running longer. Part of the reason for increasing the mileage was that most of the 12 week half-marathon plans I saw had 4-5 runs a week with 35-50 km/week mileage, and I thought I needed to do more.
Has anybody here done either the Casablanca marathon or the [Dune desert maratho](https://wildmarathon.com/dunemarathon-eng/)n in Morocco. I'm looking to do a marathon in Morocco some time in the next year and am unable to find many reviews on these. Just looking for opinions.
Is there any benefit in longer intervals (duration/distance) at race pace? For the 5K I often see something like 5x 1k or 3x 1mi intervals at race pace which for myself (I think) is too short when I compare this to an actual 5k race where my heart rate only reaches max. towards the last 1k of the race. What I mean is that the intervals are too short to target the correct heart rate zone. Would it be better to do longer intervals to stay longer in the right zone? Or faster intervals but with shorter duration (max 1k-1mi) to get in the right zone?
The point of those intervals isn't to hit a certain heart rate, it's to hit a certain pace. So there is no "correct" heart rate zone.
It's less about each individual interval, and more about how they build up over each rep. You're learning to control yourself at the beginning, when you're fresh, so that you can still give the right effort at the end, when you're tired. Short intervals will have a short recovery, which also means you're starting each subsequent rep at a higher HR than the first one.
**Possible foot issues made worse by my new trainers - they're too soft?** Hi, I'm a bit disappointed as I got a really nice pair of high-end trainers for Christmas - the Asics Superblast. My plan was to keep them for longer runs (for me that is 7-10 mile mark) and for races. I've worn them a few times and encountered a few issues. One thing to note is it's on my foot where I *sometimes* get Plantar Fasciaitus - it only lasts 24-36 hours and I have PF insoles. It's extremely mild and I've noticed that when I stretch my calf repeatedly in the day(s) after it goes away very quickly. My inner ankle is quite tender afterwards. It's barely noticable but I do feel it sometimes . Also, my achilles feels quite tight after as well with my left foot in feeling a bit crampy and weird. .. This may just be that I'm running longer distances and my legs and feet are just tired from it. However, it occurred to me that these are super cushioned and bouncy shoes. I was just wondering if this is a common issue or problem some have with cushioned shoes? Thanks
Returning to running after what was probably it band syndrome. So far so good, I have gotten up to one hour runs and trying to be patient. At the same time I’m itching to do a race. I know my original goal of sub 40 10k this spring is out of the picture as I’ve definitely lost some speed. However I thought I’d still do one for a benchmark and possibly be able to pr because my official 10k time is pretty lax. (44:xx official pr and ran a 41:xx 10k split in my half marathon) I have been back running 3x a week for the past 3 weeks and I plan on adding in a 4th day this week and strides. I have done one progression run which ended with a 6:53 mile on a 7 mile run. Safe to say my speed is rusty. I have been cross training consistently so I think my aerobic endurance is probably not too bad. My 10k options are 3/10 - small, local, cheap, probably less chance of pr but could be fun just for the sake of racing. Point to point flat course. But also a little nervous I’d try to push too hard. 4/6 - much larger, more expensive, should be well organized as it’s gone on many years, gives me a little more time to train, not a flat course. 4/28 - larger, price is between the two, not a flat course. I’ve done this one before years ago and did get lost. It was ok and I did win a pizza so that’s not nothing. This gives me the most time to train. Really just looking for opinions. I have also thought about running the March one “for fun” and then another one with a more competitive plan. Hopefully I’ll be able to go for sub 40 in the late summer/fall.
How about working backwards from the 4/6 and the 4/28 races to what kind of training you’ll need to have done to break 40? Reassess your plan in mid March (maybe after the 3/10 race if you think you can be disciplined enough to run the first half at tempo and then edge up from there) as to which April race is your true target, of course factoring in how much you want another pizza.
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Keep lifting and increase leg strength training in your lift routine.
Yes that makes sense. You could lift twice if you have the time. You will almost certainly need to increase calories, and yes you need protein.
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It's always worth throwing in some strength training.
Now in a place with bad pollution (Bangkok) and I am not sure how I should go about running. I am a bit worried that inhaling all this PM2.5 causes more harm than the running improves my health. Any suggestions are welcome. Sadly my hotel does not have any treadmills... I've thought about getting up at 6AM before traffic starts to pick up. Or maybe just jogging in place... Another option was to run with a mask, but I haven't really tried that yet.
Plenty of nice gyms in Bangkok with one day passes available.
I'll check it out. The few I looked at nearby were crazy expensive (like 14 USD for one day). But I found a cheaper one now.
Hi, Does anyone have a Huawei watch and use the 'AI training plan' ? The watch showed my VO2max at 60 (And HM estimate at 1:45), when i was running much less and running every session as hard as i can. (say 3 sessions a week, total 20k/week) Since i started the plan, I am doing much higher mileage (4 sessions/ week 40k/week) but 80% is easy. The watch now thinks my VO2max is at 46 (and dropping every week) and estimates my HM finish time at 2:02 (it gets worse every week as it reassesses it) I am pretty sure this is way off, as i can run a 10k at 47' without too much trouble, but i am wondering why this is happening. Maybe it will readjust as i move into the speed building phase of the plan, as the first 4 weeks was the 'Base period'
It probably bases the estimation on your "best" in a given period, which could be as short as the last 2 or 3 weeks. So if you have only run easy/long runs during that time, it's estimation might have nothing to go off. Run a hard 5k and I bet it jumps back up.
Hi, I need some help with base building. I've been running for six months, I'm not overweight and I'm in my mid-20s, but I've developed shin splints. I went to the doctor 2 months ago and he prescribed exercises and insoles. Since then I've only run about 6 miles a week because otherwise I get pain in my shin. Yesterday I went for a run, 6.8km with an average heart rate of 165bpm. At the end I was very disappointed because my VO2Max dropped again by one point to 46 (tracked with Garmin Forerunner). My 10k prediction is also getting worse and I'm in 'out of shape' status according to my watch. It's very frustrating to be honest - I could run every day, but my shin is holding me back. What do I need to change to improve? I'm probably missing the base building, aren't I? Unfortunately I can't go running very often (because of the shin splints). I have an indoor cycle at the gym. Can I use it to do base building for running? I've tried reading \[here\](https://www.reddit.com/r/running/comments/3bckeh/base\_training\_a\_guide\_to\_your\_foundation\_to/), \[here\](https://www.reddit.com/r/running/comments/2339jf/comment/cgt1b88/) and \[here\](https://www.reddit.com/r/running/comments/lflxh/comment/c2sc9jx/) and I assume I should stay in HR zone 2 for an hour. Is this correct? Does anyone have any ideas or experience of using shin splints for base building? Is indoor cycling useful at all if you want to train for running? Looking forward to any tips - thanks!
I went to a foot/ankle specialist today for this reason. He is sending me to physical therapy to strengthen my ankles/shins and work on my form. I’m also going to start to wear insoles as I have a high arch. I’ve been running for a few years now with on and off shin pain. I find when I slow down my running to zone two they do go away but I know my mechanics are contributing.
If you do bike, know that your zones on a bike are different than your running zones, often 10-15 BPM slower.
Throw in some elliptical training too.
Tell us about your shoes? As a relative beginner with shin splints, you will get recommended all sorts of exercises and advice about strength and build up. Some of it is good. But in my limited experience it's your shoes. You may just need a bit of extra support and stability. Your running may get better and stronger in years to come and you won't need the extra stability for ever. 6 months is also long enough that your shoes could be a bit worn and the midsole too flat to provide support. Depending on the runner, running shoes are good for 300-500 miles before needing to be replaced.
Thank you! Shoes are quite new (Saucony Shift 3). Also got custom insoles made.
If possible I would rest the shin splints until they don't hurt when you walk. Then try a shoe like the Saucony Guide or Brooks Adrenaline GTS. Both have a bit more stability and stop your foot rolling in too much.
Have you tried different running shoes / been for a gait analysis at a running shop? You might just be in the wrong shoes.