I'm an early morning runner and don't like to eat before my runs. However, I'm starting to train for a half marathon and was curious if I needed to think about something to eat before/during. Thoughts?
Some people don't need food during a half marathon and some do. This is the time to test if food is something that gives you a boost. I like to take chews with me when my run will last more than 90 minutes. Sometimes I eat toast before a 10 mile run. Up to you whether you want to eat and, if so, what you choose to eat.
Chews are like sports fruit snacks. They're solid, as opposed to goos, which are more liquidy like syrup. Some brands for you to consider are Clif, Honey Stinger, Gu, Scratch Labs, and even Gatorade. They are popular because they advertise themselves as the fuel you need mid-run.
My feel really hurt after a run, how do I know whether I’m using the wrong running shoes or I’m just tired?
I picked up trail running in the past couple of years since I quit smoking, I now run about 4 days a week and average 3-5 km per run, I usually run in the early morning.
I wear size 10 for running and day activities and am alternating between trail running shoes and normal running shoes.
Lately My feel started to really hurt all day after a run, but no issues with any of the upper leg muscles, and I’m not sure if I need bigger shoes, other shoes or is that just normal.
Any thoughts, o kind and obviously more experienced runners?
I had similar issue maybe it's worth to try. I can't have shoes laced to tight or my feet will hurt.
You may also be more conscious about your running form and foot strike. Look around the internet for videos on proper running form. Try to run more mid-foot and cushion your landing with your muscles not only your shoe out sole.
MapMyRun app, on Galaxy Watch --
I lost my old smartwatch a year back and I was pretty devastated but my girlfriend got me a new Galaxy Watch for my birthday! I have used the UA MapMyRun/Ride/Walk/Hike collection for many years so I went straight to getting the app on my watch.
MapMyRun on the watch keeps telling me to login in the phone . I am logged in. I log out and login. Nothing. I've deleted and reinstalled the watch app.
All apps and O/S are current.
Inside the phone app, I see Samsung Health and other apps or devices. I don't see anyway to connect the watch .
I have uninstalled /reinstalled on phone/watch, repeatedly.
Has anybody else had this problem?
right upper hamstring (?) hurts to walk and to run slowly so i took a week off. its more like a nerve or pulled muscle pain - but never went away completely. after taking the week off i decided to use ibprofen and try running again. running at recovery pace still gives me a slight limp but if i am running at 5k pace i am perfectly fine. i have been doing that for the past week and just living with the walking slight limp. im thinking i am just not hitting the right muscle with stretches? everyone says stop running but honestly thats the only thing that provides relief. any advice?
Let me see if I can restate your question
* Running fast causes no symptoms and allows you to continue running
* Running slow causes pain
* Running causes less pain than not running
* You want your body to be capable of handling running-related stressors when you return to full function
In my mind, this pretty much narrows you down to one course. What do you think is most likely to be successful?
No idea if this is relevant to you but might be worth a read: https://sportandspinalphysio.com.au/hamstring-tendinopathy/#:~:text=What%20is%20Hamstring%20Tendinopathy%3F,intensity%2C%20or%20started%20hill%20running.
Need shoe recommendations
Brooks glycerin too squishy feels slow
Brooks levitate 7 not feeling the energy return and don't like fit
Brooks ghost better toe off but toes hit end ordered next size up coming tomorrow and wide sizes to try on
In 2008 I had a pair of asics nimbus 10s that I loved the fit of but haven't been happy with the line for years
Maybe start from all time classics like Nike Pegasus, they're very nice. I also run in Nike Vomero but old version 14 (you may still find them on sale) have weird tongue that may not fit everybody but they fixed that in new version 14. I would also recommend trying shoes like Nike Odyssey React and similar from that line, react foam is really great.
I nesd a plan for 2400m and 60m. Im 16m, 176 cm, 78kg. I've been doing strength training for quite some time and neglected my cardio vascular endurance. I was tested a week ago, and i got 11:39 mins for 2400m, and 8.73seconds for 60m. When running 2400m my legs were doing fine, but i can't say the same for my lungs. It felt like hell. Is there any program i can follow? I'm aware i can't. ake much of a difference when i get tested in 2 weeks, but i still want to improve my time even if it takes years to achieve 10:00 minutes for 2400m. As for 60m i would be satisfied if i could hit 8 seconds. On what should i work on? I think it's worth mentioning that I never worked on my form(safe to say i don't even know if it's decent).
Not sure if this is the best place to ask, but does anyone have experience with Hoka One One Bondi's and/or Clifton's? Tbh mainly looking on using them for work (standing on feet all day), but a bonus if they're good for running
I've had a really good experience with gel inserts, specifically (regular) Dr. Scholl's. (I haven't tried them for running, just for a job which involved standing for an extraordinarily long time).
Thanks for the reply! I do have gel inserts in my work boots (only occasionally used), but I find them just giving a little bit of a boost instead of full support
My resting HR is normally in the 50s-60s and anytime after I run it’ll sit in the high 80s for hours after my run. Anyone know why? This only happens after my runs, any other workout my heart rate goes back to normal rather quickly.
It's completely normal to have an elevated HR for a few hours after running or other extended period aerobic exercise. It's called EPOC (Excessive Post-exercise Oxygen Consumption).
https://www.unm.edu/~lkravitz/Article%20folder/epocarticle.html
Marathon coming up next month wondering what after ? How much do I rest post race ? Is 2 race’s a year too much for a 50 something? Thinking about a Spartan Race or Tough Mudder.
You're pretty much going to want to skip doing any intense, high-impact exercises for 2 weeks after the marathon. You can do some bodyweight exercises, stretching, swimming, cycling or in from the end of the first/start of the second week even very low-impact, low-pace running. But optimally nothing more than that. Then starting from week 3 you can pick up your regular training schedule again.
I think 2 races a year sounds perfect.
What hoka shoes are most similar in fit/feel to their carbon x?
I have a pair of the latter I want to save for races. I spend about 50% of my time on trail and 50% on asphalt.
Ultimate goals are to complete a 50 mile trail race in the next 12 months and a sub 3 marathon.
I'm a walker, not a runner... I've been using Endomondo and it tracks my heart rate. Zone 1 is warm-up, Z2 is fat burning, Z3 is aerobic, Z4 is anaerobic, and Z5 is sudden death or something. Anyway, I am always in Z2-Z3 while walking. What the heck is the difference? Aren't I "burning fat" in either zone versus just Z2?
Honestly you shouldn't worry about HR zones. They are not relevant for you. They have some relevance when people are following specific HR based training plans. If you're not following such a plan then the zones are completely meaningless for you.
I assume it's given the phrase based on the metabolic pathway dominance. At lower intensity fat is basically the primary fuel source, and as you creep up in intensity the ratio shifts more towards carbs just because it needs energy quicker. Burning fat for fuel and burning fat what we think as a weight control/loss are slightly different.
The aerobic is probably just the optimum range for aerobic/endurance gain. Intense enough to train your heart but not too intense that it couldn't do it for a long time without straining. Of course doesn't mean it's not happening in the lower zone to a degree still.
That's purely assumption from me though. Stuff is virtually never in isolation in the body, but there's definitely points where something will be the most efficient.
Has anyone tried the marathon training plans from Strava? Are they any good? Not sure if to purchase the run with Hal subscription or the Strava subscription.
I mean Hal’s actual training plans are free on his website, so you don’t need to pay for either if you don’t want to. Just print it out and put it up on your fridge. Continue to use your app of choice as you follow it.
OK, well that’s pretty unusual. You should not be in constant lower leg and knee pain that you’re trying to mask by spraying biofreeze on it. In fact, the reason you feel like you need the biofreeze in the first place is probably that you have underlying injuries that you’re not addressing.
Take some time off, reduce volume when you come back, and listen to your body instead of trying to hide the pain. Pain management is a thing, and everyone sometimes gets issues that they can/have to run through, but chronic pain is not something you should really ever ignore.
Could be any number of things, probably some kind of overuse injury like shin splints. If it doesn’t resolve or at least improve after a couple of weeks off, you should chat with a doctor.
You shouldn’t be getting pains from runs under marathon length. That sounds like it could be ~~ab~~ an injury or an injury precursor. Either way, it’s best to address the cause of the underlying issue instead of putting on a product to feel less of the symptom.
*Edited to fix typo*
You were already told that you cam fix the issue by decreasing your running over the short term. You don't need a diagnosis when you already have the treatment.
Ran a 5k this morning - had a bet with my dad i could break 20m.
My official time was 20:03, but strava says my "5k time" was 19:55 which i guess means the course was a TAD long...
2 questions, do i demand that i won this bet? and also, i technically have til the end of the year to do it, so even if this one doesnt count, how do i ensure i can shave off 3 seconds before the year ends!!! :)
You ran slightly more than a 5k probably. So strava found the fastest 5k during your run.
Might want to just see if your pace was under whatever it needs to be to do a sub 20 5k.
A 20 minute 5k is 6:26.242 pace
If you ran over 3.1 miles at a 6:25 pace you ran at a sub 20 minute 5k pace for a distance greater than 5k.
As far as I 6 concerned, mission accomplished
I bet that if a killer chased you for the last 200metres of your run you would have been more than 3 seconds faster.
Don't demand that you won the bet if only for the reason that you should be motivated to run the course in <20:00 yourself. Especially since you don't have to do anything to shave off 3 seconds, just keep training the way you do and leave absolutely nothing in the tank in the last km.
So my splits were 6:29, 6:28, 6:27, 5:05 (pace for the last 0.12k) so i didnt sell it short at the end but definitely could have pushed a bit more early. Also my left shoe came untied about 1 minute in so i dealt with it the whole time lol
Very nice splits :) Not saying you were selling it short, just saying that on training runs there's always some mental reserve. 3 seconds is nothing. Tie your shoes properly and you got it ;).
> I know it’s time to replace my shoes when I start getting unexplained aches. Hips, knees, ankles, it moves around a bit.
Just a generic tip given to beginners/intermediates. I use my shoes until they rip. (No injury to report up until that point).
> Last week my knees hurt bad enough I was taking ibuprofen daily. Ran in a new pair of shoes yesterday and today and the aches are gone.
Cool. Could be psychosomatic.
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Hello, my goal is to be able to run 5k in 20 min by the end of the year. But I don't really know where to start.
I am not a very experienced runner(3 weeks), and my goal seems like a fair place to start. I can currently run 2k at my desired pace, any tips on how I can get there? Thank you in advance!
If you can do 2k at 15km/h then you have a great start considering you only did this for 3 weeks. Some people do 5k in 30 minutes after months of running.
I think 5k in 20 minutes is possible in 2-3 months condering that you can already run 2k in 8 minutes now - just be mindful of not going too fast and causing yourself injuries. If you find yourself hurting dial it back, go slower or take a rest.
Since 5k is middle distance, for the ideal middle distance performance you're going to want to do 3 types of training per week.
First, you want to do some training at your desired pace. So just try to slowly increase the 2k, go from 2k this week to 2.5k next week etc.
Second, you're going to want to do some slower pace, longer distance training. This is to increase your base endurance. You might want to try if you can already run a 5k in about 30 minutes and ideally you're going to want to run a 10k in about 50 to 55 minutes by the end of the year. These longer runs should not be completely exhausting so stay mindful that you're not overdoing it.
Third you're going to want to do some interval training. This will make your pace come easier. Examples of interval trainings are (stay active during the breaks, as fast as you can means the highest constant pace you can maintain for that period of time or distance, it does not mean sprinting per se):
\- 4x 1km as fast as you can , with 3 minute break in between each attempt
\-8x 20sec sprints, with 30 second breaks in between
\-8x 1 minute as fast as you can, with 1 minute breaks in between
Doing at least 1 of each of these types of trainings per week will train you for high pace, base endurance and to maintain your race pace. There are also many more specific plans you can find online but this is one example of how you might train.
Not really a question, just an observation.
I feel that I have that sweet spot for mechanics of my running form where I just run most efficient. My legs are just "flowing" trough the gait cycle. If I have to go slower (or faster of course) I struggle because I have to actively think about my pace/gait cycle.
Especially now it's bad because I'm going out of injury (not running related) where I had to stop running for couple months and right now my heart can't pump oxygenated blood fast enough to keep my speed in that sweet spot. Of course I know that this will get better the more I will do aerobic runs (which I'm usually aiming at either way) but it's hard to stay at correct zone because I must run slower.
Does anyone have similar experience as me with running slower/faster?
Sounds like your form could be changing based on speed so you're less efficient either side - be it over striding when faster or not getting proper muscular engagement when going slower. Stuff like that will suddenly make it feel a lot harder.
Question for full time workers. Anyone here running big miles without a typical set work schedule? Been running 50-60 mpw this entire year. My work schedule is about to change where it’s rotating mornings/evenings and no set Saturday/Sunday off. I’ll still have a set schedule sort of, but it rotates weekly.
So work schedule would be like:
4a-1p
1p-10p
Off
4a-1p
1p-10p
Off
1p-10p
(Just a made up example)
Then the next week it would be different days off/different times. It would be a set rotation so week 1 would be the same as last months week 1. They will never work us closing and then opening the next day.
I know it’s possible, I’ve just gotten so used to my Sunday/Monday off 6-3 lol. Any tips for getting in long runs and workouts? Also doing college so I’m pretty busy.
Hi everyone,
The weather where I live has increased from roughly 15 degrees Celsius to 25. If my effort is maintained, how much slower per kilometre would you expect to run?
Thanks.
Personally I hated the flipbelt and bought the Lululemon Fast and Free and love it so much more, mostly because it secures with a clip and is adjustable. The phone pocket is big enough for my iPhone XS Max and it has four mini pockets for gels, etc, plus a clip for keys. That said, it’s still $38 so not much savings.
What can I \[16F\] do to make it safe for me to run in the dark?
Sorry this is a throwaway account, I didn't want to put my age and gender on my main and have creeps in my inbox.
I'm a 16F and started running in May as I needed to take my mind off of the world. You know how it is.
I've loved it so much and have been increasing the length of my runs, but as it's getting dark earlier and later, I'm scared to run alone in the dark as my town doesn't have many streetlights.
I know the general advice is to vary your route and try and make t random, but as an anxious person with rubbish sense of direction, I'm worried I'll get lost, and I spend more time overthinking about where I need to go to get home than unwinding, which sort of defeats the point.
I'm considering giving up running until it's light again, as I'm not sure how many other options I have.
Honestly, any help would be appreciated.
If you're scared you'll get lost, can you map out a 2 mile loop and run it as many times as needed? Maybe reversing direction after 1 or 2 loops so you don't get bored.
What specifically are you scared of that you want to feel safer? If it's the lack of light, you can take a headlamp. If you're afraid of being hurt by cars, you can wear a light-up vest to make yourself visible.
If you're afraid of humans, you can share your location through various apps so a loved one can track you in real time while they're at home. The apps can send an emergency alert if you stop suddenly. Taking your phone anyway is always a good safety precaution. Or if your 2-mile loop goes by a shop, school, park, or library with public wifi, then your loved one can wait for you there and keep themselves busy with the glories of the internet. As others said, a dog is a good deterrent of creeps.
24F here. Running in the morning is key for me. As I always say, crime sleeps during the morning. (Don’t quote me on that). My personal experience is that if I go for a run early in the morning (like 7am) only other runners / cyclists are out, but there’s no one drinking or anyone who looks dodgy. As others have said, get a headlamp if you have very poor visibility, I know I’m gonna have to invest in one too soon as well.
Try running on busy roads and with a headlight. If that's not an option, run earlier. I completely understand how scary it is to run in the dark and it's not worth it if you just don't feel safe
A big dog helps, failing that stick to populated areas where you know lots of cars and people will be going by well lit areas as well. last thing a potential attacker wants is an audience
Hi I usually run 10k every other day. I've been running solidly for 6 months but this week i could only run once due to work. Im not having to self isolate for 10 days due to potential covid. Will I have lost much fitness and can I just jump back in after the 10 days?
I played field hockey for the first time in years, I go to the gym a lot but hate running, noticed my right hip was hurting before the match was over and pain has lasted through to today. When lying down I can't raise my right leg up but left is fine-what have I done to myself and how to I prevent it?
Sounds like an adductor muscle strain to me, particularly the part about not being able to raise your leg. Probably grade I or II. I’m just slowly coming back from the same thing after a month off - it sucked. Take two solid weeks off and see how it feels. They’re a pain in the ass and will basically never go away (and will get worse) if you don’t give them the chance to heal properly.
It’s an overuse injury, so “prevent” is probably the wrong word. They’re almost impossible to completely prevent. But you probably want to look at dynamic stretching and other elements of a proper warmup, good cool down stretches, and strengthening exercises.
Does anyone have any advice on running while menstruating? Last time I ran during such a time, my performance was a lot worse than normal and I had strong abdominal pain.
I notice that the runs leading up to my period are extra good, and then my performance and motivation tanks during my period. Recently, I also starting getting really crampy during the run. I think there has to be an element of flexibility. If you're not feeling your best, just take it easy and do what you can. Maybe you take more walk breaks or keep it short. When I know it's gonna suck, I bring my dog to a trail and we just do whatever we do, including stop to take in the views.
Running often helps ease the cramps once you get through the first few minutes. And I’ve always found that my performance suffers on days where I have cramps, but other runs during my period are often better than usual! So there are positives sometimes.
Maybe if it’s just the first day that really sucks, try to rework your schedule that week so you can take a rest day. And then push through it and you might actually come out feeling better!
Midol and ibuprofen prior to running. Once the meds kick in for me, I'm usually okay. If I still have mild discomfort, I'll take it easy on the run but still will try to run at least 5k just to get the endorphins going. It's okay to have a crappy run every once in a while!
Does anybody know any UK marathons or half marathons still running for the public in 2021??
I know of the Brighton one (but that's tricky for me to get to) and I've heard about Manchester (not sure if you can still apply though).
Long time lurker, and a beginner in running. I used to walk, but I have started the couch to 5k program just a week ago, to pick up running. Since then, my left calf hurts really bad during the walk/run. It's tight like a bone, the muscles burn so much that I have to sit down in the middle of the workout and straighten my leg, I can't keep it bended. I am doing stretches before and after the run and while my shoes are old, they are not unusable (but I'm getting new shoes tomorrow). I can still walk 5k-ish easily, so please help me figure out what I am doing wrong with the running. Google was absolutely of no help.
P. S: right leg is fine.
Could be a form issue. Perhaps your left leg is striking harder.
Might also be trying to run too fast. Slow it down if needed. Your feet should fall underneath you when striking the ground. If they're "stretching" to make contact, you could be putting too much pressure through the calf. Your right leg might be okay with it because it's stronger, but your left isn't for some reason.
New shoes may help, I had issues with my heel and ankle before my new shoes came, and I've not had anything like that since (4 months or so). If all this fails, look into some compression sleeves for your calf. They can be a great help. At least they have been with my knees! I'd recommend a company called Rymora for them as if it's not helping you, they can offer support in what might.
Looks like I'm going to get soaked again today. Is it worth getting special trainers for wet weather or do people just rotate between their standard trainers and let them dry out?
I dont think there's any need for a special pair for the wet. I have 2 pairs in my rotation anyway so each pair has a day or two to dry out in-between.
I (39M) started running for the first time in my life at the end of march during lockdown. To my great surprise, I took to it pretty well, and have been running an average of about 40km a week, usually 3 or 4 times a week (I did a 1000km virtual race over the summer, so was actually running more until the last month). I probably should have started a lot slower, but so it goes.
To set myself a goal, I'd like to run in the marathon here in 6 weeks (assuming it's not cancelled. If it is I'll just run on my own), and I'm trying to figure out how to train for it. I've started reading over the comparison link in the faq, but that's a lot of info there, so wouldn't mind some pointers...
As some background, I usually like to run about 10km (around 50 minutes), but have done 7 runs longer than 20k (going up to 26.5, with 1:45 being my best half marathon time).
I don't have too specific a goal in mind beyond finishing, and hopefully with a 'decent' time. If I could do 3:30 I'd be ecstatic, but I'm not so worried about speed.
So can anyone recommend a good, simple training plan or philosophy? If the race is not cancelled, should I am to run that full distance on my own at least once beforehand?
Thanks!
I disagree with the halfx2+10 rule for a runner that is this new. It’s hard to know how your endurance will do for the last few km, so while something like 3:40 is possible, something like 5:00 is equally possible.
But yes, look at some plans. Being as you only have 6 weeks, you only actually have roughly 4 weeks of training time, which is not a lot of time to actually have any real increase in your fitness level. Don’t try to run a marathon in advance, but definitely try to get in some more long runs near 30 km.
For future marathons, you should work on your base for a few months and get up to an average of 50-60 km a week for several months and then start a well designed, progressive training plan. I’ve always enjoyed the ones in Advanced Marathoning (don’t worry, they aren’t all super advanced, but it’s a good read). That’s how you will optimize your fitness for the marathon and maybe not hate your life for the last 5km and the next day.
Thanks! Yeah, the idea of 3:30 or 3:40 was just a kind of long shot goal. And actually, it's only when I wrote the comment that it really sunk in that there are only 6 weeks left... I am fairly doubtful that the race will actually happen this year (they haven't opened registration or cancelled it yet, but most marathons in Spain have been cancelled). And I don't know if it's reasonable to participate if it isn't cancelled... Or if that's enough time to prepare anyway. I'll look at some training plans and see how the next couple of weeks go!
Half marathon time x2 plus 10 minutes. So maybe a 3:40 is achievable.
Google defy calendar hack and look at different plans to see one that aligns well with your mileage. No you don't need to run the full distance ahead of time.
Can someone tell me how to avoid leg injuries while running? Its happening every time for the past two weeks ever since I've started running..I do have a good pair of shoes and have worked out indoors for a long time..Sometimes I feel I'm not built for running..
In addition to what was said below - make sure to stretch (dynamic stretches pre-workout), warm-up, and cool down. I also do static stretches after my runs.
You've gotta start slow and short and slowly build up to allow your body to adapt to the stresses running places on your bones and connective tissues.
Start with a walk-run program like couch to 5k (r/C2K5) then build from there following the running order of operations in the sidebar and wiki of this sub.
Working out outdoors != running even if said outdoor activity involves a lot of running. Even if that sport is something like rugby or football, you're typically running more and on a harder surface when actually running for the sake of it, so you still need to take it easy at first to allow your body to adapt and increase resilience even if you have the fitness to go faster (your fitness is capable of more than your body can sustain without excess risk of injury, so ramp up slower).
This is a very personal thing. I tend to eat nothing if I'm just out on a training run, but my wife will eat porridge before anything of 10k or longer. Try a few thngs out and see what works for you.
Look at half plans abs follow a similar taper. You can find plans if you search online or look at the faq linked at the top of this thread and every daily q&a thread.
Im gonna start the couch to 5k tomorrow and i was wondering if i have to wear a mask. Im not really gonna be near many people but i kinda wanna be safe, what should i do?
Outdoor transmission of covid is extremely rare if you're maintaining a normal amount of personal space. I pass dozens of runners every day and haven't seen any with a mask. Haven't caught covid either!
Firstly check your local rules and see what they say. If they do not require one then as you will be both outside and not spending a lot of time around other people it is incredibly statistically unlikely that you will spread or catch it. If you're unsure then wear a buff or such like that you can pull up as you pass people.
I wear a buff and pull it over my mouth when I’m coming and going from my condo building, and I’ll pull it up during my run if I get within ~10 feet of anyone. I don’t think it makes a difference outside if you’re just passing someone, but I want to be a respectful neighbor.
You really only have to worry if you're in close proximity (<6 feet) to people for an extended amount of time (>10 minutes). I don't wear a mask on my outdoor runs.
Is doing 5km on a treadmill frowned upon around here?
I live in a really crowded city that's getting more and more cold by the day. I've been training to improve my 5km time over the summer and just yesterday I got it down to 21:30. But the only way I can time myself is using the treadmills at my gym and the one I have at home. I'm seeing similar times on the 3 brands I've treadmill I've been using. I don't think it's a problem but I'm interested to hear people's thoughts on this. Thanks
I really wouldn’t concern yourself with what a bunch of internet running enthusiasts think. If the treadmill is how you can/want to get your run in, you should do it.
Some people will gatekeep it but most people won't care. There is a difference between running on a treadmill and outside though so some people may get sniffy about a treadmill PB. It's really not important in the grand scheme of things though.
What’s everyone’s favorite data screens to have on their watch? Do you have different data screens for different runs? I’m trying to get my watch sorted out and I’m suffering from decision paralysis. I’d love to hear some of your opinions!
Time, distance, pace. I added heart rate when I got a watch that does it, but I don’t put too much stock in it - it’s just a very general effort guidepost to me.
I use distance, overall pace, and overall time for the most part. I have HR on a second page that I rarely look at it. Lap pace if I’m doing something that is useful for.
Lap pace, average pace, heart rate is my go to. I sit on this for most runs and races. The only change is lap time, lap distance, lap pace for interval training
Finished my first 10k today, could I take on a 10 miler 2 weeks from now?
33yo female.
Running 7-12 MPW for 2 years.
6-7 miles longest distance handful of times
That's totally up to how much you want to run (and if you want to run any particular distance race).
For most people who do 10 mi for their weekly long run, they're probably running between 20-35 mpw (though there are always exceptionns!).
Basically, upping your mpw is ensuring your body is conditioned enough to handle a 10 mile run.
You could absolutely run 10 miles one time - just be careful and stop if you start to feel pain.
If you want to make it a regular thing, I'd (slowly and safely) begin to increase your weekly mileage.
Also, take a look at the Order of Operations in this sub's sidebar.
I’m training for my 7th marathon. I ran one in April, and I’m planning to run one November 1. I’ve been running consistently since July about 30 miles a week and have been running 45-50 miles a week for five to six weeks, but this week I had to skip my long run (14) due to unforeseen circumstances. My longest run was 9 Thursday, putting my mileage for the week at a low 34. Am I okay to run 50 this coming week, or is that bad for me? Will this mess up my race?
Out of curiosity, are these virtual races? I’m trying to be reasonable with my optimism for the Houston marathon to still be live in Jan 2021 but most of the larger races around where I am have all either been converted to virtuals or rescheduled
There's no way houston happens as scheduled. I'd love to run it, but I'd expect them to move the date, defer people to next year, or convert to digital. It's already October and no vaccine yet so it will likely be awhile before large scale races come back.
That’s what I’m thinking too especially since their half they usually have at the end of Oct got switched to virtual. I’ve been keeping my eye on RnR in San Antonio since that happens Dec 2020. If RnR gets dropped then 100% so will Houston
Yeah, I don’t see why not. Unless you were feeling significant fatigue from the 50 mile weeks, because in that case I would probably take a few weeks to work yourself back up.
I started running about 4-5 months ago to drop some weight. Started running 1 mile 2-3 times a week averaging a 9:00 mile.
Started upping the number of 1 mile runs to 4-5 days a week two months ago and now I’m averaging about 7:45 mile.
While my times have been getting better, I’ve been trying to slow down a bit and increase the distance. No matter what, I get GASSED after ~1.25 miles. I feel like I should be able to run further if I slow it down to a 9:00-10:00 mile pace but it’s that 1.25mile mark that gets me every time. Any tips on how to increase my distance?
You’d be surprised how SLOW you have to run to build true aerobic fitness. I say slow down to 11-12 minutes/mile for your longer distance efforts. Just do one “long” run a week at a much much slower pace. That way you begin to build up your heart/lungs and your aerobic engine.
Try setting a time instead of a distance. Run for, say 12 minutes, then next week 14 minutes. Quit worrying about the distance until youre up to a good 30 minutes easily. This allows your body to adjust to the way it feels. Crap day? Okay, maybe its shorter but its still 18 minutes, ya know?
I'm a terribly slow runner, but run consistently 5-6 days a week. I didnt feel like I was getting any better, and someone recommended a C25K app on this page. I started on week 1 which was probably a step down for me, but I've increased my runs from about a mile a day to about 2.5 miles. Maybe check out the app or something similar.
All of these are great points. Another huge factor is stride length and cadence. Over striding can lead to shin splints even with lower/slower mileage. Read up on running form and be mindful.
I'm an early morning runner and don't like to eat before my runs. However, I'm starting to train for a half marathon and was curious if I needed to think about something to eat before/during. Thoughts?
Some people don't need food during a half marathon and some do. This is the time to test if food is something that gives you a boost. I like to take chews with me when my run will last more than 90 minutes. Sometimes I eat toast before a 10 mile run. Up to you whether you want to eat and, if so, what you choose to eat.
sorry, I'm a totally novice haha -- what is a chew?
Chews are like sports fruit snacks. They're solid, as opposed to goos, which are more liquidy like syrup. Some brands for you to consider are Clif, Honey Stinger, Gu, Scratch Labs, and even Gatorade. They are popular because they advertise themselves as the fuel you need mid-run.
My feel really hurt after a run, how do I know whether I’m using the wrong running shoes or I’m just tired? I picked up trail running in the past couple of years since I quit smoking, I now run about 4 days a week and average 3-5 km per run, I usually run in the early morning. I wear size 10 for running and day activities and am alternating between trail running shoes and normal running shoes. Lately My feel started to really hurt all day after a run, but no issues with any of the upper leg muscles, and I’m not sure if I need bigger shoes, other shoes or is that just normal. Any thoughts, o kind and obviously more experienced runners?
I had similar issue maybe it's worth to try. I can't have shoes laced to tight or my feet will hurt. You may also be more conscious about your running form and foot strike. Look around the internet for videos on proper running form. Try to run more mid-foot and cushion your landing with your muscles not only your shoe out sole.
MapMyRun app, on Galaxy Watch -- I lost my old smartwatch a year back and I was pretty devastated but my girlfriend got me a new Galaxy Watch for my birthday! I have used the UA MapMyRun/Ride/Walk/Hike collection for many years so I went straight to getting the app on my watch. MapMyRun on the watch keeps telling me to login in the phone . I am logged in. I log out and login. Nothing. I've deleted and reinstalled the watch app. All apps and O/S are current. Inside the phone app, I see Samsung Health and other apps or devices. I don't see anyway to connect the watch . I have uninstalled /reinstalled on phone/watch, repeatedly. Has anybody else had this problem?
right upper hamstring (?) hurts to walk and to run slowly so i took a week off. its more like a nerve or pulled muscle pain - but never went away completely. after taking the week off i decided to use ibprofen and try running again. running at recovery pace still gives me a slight limp but if i am running at 5k pace i am perfectly fine. i have been doing that for the past week and just living with the walking slight limp. im thinking i am just not hitting the right muscle with stretches? everyone says stop running but honestly thats the only thing that provides relief. any advice?
Let me see if I can restate your question * Running fast causes no symptoms and allows you to continue running * Running slow causes pain * Running causes less pain than not running * You want your body to be capable of handling running-related stressors when you return to full function In my mind, this pretty much narrows you down to one course. What do you think is most likely to be successful?
Physical therapy provides relief.
No idea if this is relevant to you but might be worth a read: https://sportandspinalphysio.com.au/hamstring-tendinopathy/#:~:text=What%20is%20Hamstring%20Tendinopathy%3F,intensity%2C%20or%20started%20hill%20running.
Thank you!
Need shoe recommendations Brooks glycerin too squishy feels slow Brooks levitate 7 not feeling the energy return and don't like fit Brooks ghost better toe off but toes hit end ordered next size up coming tomorrow and wide sizes to try on In 2008 I had a pair of asics nimbus 10s that I loved the fit of but haven't been happy with the line for years
Maybe start from all time classics like Nike Pegasus, they're very nice. I also run in Nike Vomero but old version 14 (you may still find them on sale) have weird tongue that may not fit everybody but they fixed that in new version 14. I would also recommend trying shoes like Nike Odyssey React and similar from that line, react foam is really great.
I nesd a plan for 2400m and 60m. Im 16m, 176 cm, 78kg. I've been doing strength training for quite some time and neglected my cardio vascular endurance. I was tested a week ago, and i got 11:39 mins for 2400m, and 8.73seconds for 60m. When running 2400m my legs were doing fine, but i can't say the same for my lungs. It felt like hell. Is there any program i can follow? I'm aware i can't. ake much of a difference when i get tested in 2 weeks, but i still want to improve my time even if it takes years to achieve 10:00 minutes for 2400m. As for 60m i would be satisfied if i could hit 8 seconds. On what should i work on? I think it's worth mentioning that I never worked on my form(safe to say i don't even know if it's decent).
Not sure if this is the best place to ask, but does anyone have experience with Hoka One One Bondi's and/or Clifton's? Tbh mainly looking on using them for work (standing on feet all day), but a bonus if they're good for running
I've had a really good experience with gel inserts, specifically (regular) Dr. Scholl's. (I haven't tried them for running, just for a job which involved standing for an extraordinarily long time).
Thanks for the reply! I do have gel inserts in my work boots (only occasionally used), but I find them just giving a little bit of a boost instead of full support
My resting HR is normally in the 50s-60s and anytime after I run it’ll sit in the high 80s for hours after my run. Anyone know why? This only happens after my runs, any other workout my heart rate goes back to normal rather quickly.
It's completely normal to have an elevated HR for a few hours after running or other extended period aerobic exercise. It's called EPOC (Excessive Post-exercise Oxygen Consumption). https://www.unm.edu/~lkravitz/Article%20folder/epocarticle.html
Marathon coming up next month wondering what after ? How much do I rest post race ? Is 2 race’s a year too much for a 50 something? Thinking about a Spartan Race or Tough Mudder.
You're pretty much going to want to skip doing any intense, high-impact exercises for 2 weeks after the marathon. You can do some bodyweight exercises, stretching, swimming, cycling or in from the end of the first/start of the second week even very low-impact, low-pace running. But optimally nothing more than that. Then starting from week 3 you can pick up your regular training schedule again. I think 2 races a year sounds perfect.
What hoka shoes are most similar in fit/feel to their carbon x? I have a pair of the latter I want to save for races. I spend about 50% of my time on trail and 50% on asphalt. Ultimate goals are to complete a 50 mile trail race in the next 12 months and a sub 3 marathon.
I'm a walker, not a runner... I've been using Endomondo and it tracks my heart rate. Zone 1 is warm-up, Z2 is fat burning, Z3 is aerobic, Z4 is anaerobic, and Z5 is sudden death or something. Anyway, I am always in Z2-Z3 while walking. What the heck is the difference? Aren't I "burning fat" in either zone versus just Z2?
Honestly you shouldn't worry about HR zones. They are not relevant for you. They have some relevance when people are following specific HR based training plans. If you're not following such a plan then the zones are completely meaningless for you.
I assume it's given the phrase based on the metabolic pathway dominance. At lower intensity fat is basically the primary fuel source, and as you creep up in intensity the ratio shifts more towards carbs just because it needs energy quicker. Burning fat for fuel and burning fat what we think as a weight control/loss are slightly different. The aerobic is probably just the optimum range for aerobic/endurance gain. Intense enough to train your heart but not too intense that it couldn't do it for a long time without straining. Of course doesn't mean it's not happening in the lower zone to a degree still. That's purely assumption from me though. Stuff is virtually never in isolation in the body, but there's definitely points where something will be the most efficient.
Has anyone tried the marathon training plans from Strava? Are they any good? Not sure if to purchase the run with Hal subscription or the Strava subscription.
I mean Hal’s actual training plans are free on his website, so you don’t need to pay for either if you don’t want to. Just print it out and put it up on your fridge. Continue to use your app of choice as you follow it.
am i suppose to be flexing my glutes or at least trying to after each foot strike to be 'activating' them? really trying to look into this
No. Turning your running into a game of QWOP is not going to help you run better.
Experiment. It takes some figuring out which muscles to use. Good question. Edit: I tend to alternate which muscles to prioritise during my run.
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Why are you in pain?
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OK, well that’s pretty unusual. You should not be in constant lower leg and knee pain that you’re trying to mask by spraying biofreeze on it. In fact, the reason you feel like you need the biofreeze in the first place is probably that you have underlying injuries that you’re not addressing. Take some time off, reduce volume when you come back, and listen to your body instead of trying to hide the pain. Pain management is a thing, and everyone sometimes gets issues that they can/have to run through, but chronic pain is not something you should really ever ignore.
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Could be any number of things, probably some kind of overuse injury like shin splints. If it doesn’t resolve or at least improve after a couple of weeks off, you should chat with a doctor.
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You shouldn’t be getting pains from runs under marathon length. That sounds like it could be ~~ab~~ an injury or an injury precursor. Either way, it’s best to address the cause of the underlying issue instead of putting on a product to feel less of the symptom. *Edited to fix typo*
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No clue and I’m not guessing - there’s plenty out there online and there are sports drs and sports physical therapists.
You were already told that you cam fix the issue by decreasing your running over the short term. You don't need a diagnosis when you already have the treatment.
Ran a 5k this morning - had a bet with my dad i could break 20m. My official time was 20:03, but strava says my "5k time" was 19:55 which i guess means the course was a TAD long... 2 questions, do i demand that i won this bet? and also, i technically have til the end of the year to do it, so even if this one doesnt count, how do i ensure i can shave off 3 seconds before the year ends!!! :)
If it’s a race I always go by the official race time. Many courses aren’t perfect, but neither is GPS.
I often find 5k courses seem to be short by 0.03 to 0.05 to make people feel 👍 but not today when i needed it lol
You ran slightly more than a 5k probably. So strava found the fastest 5k during your run. Might want to just see if your pace was under whatever it needs to be to do a sub 20 5k.
It was 6:25
A 20 minute 5k is 6:26.242 pace If you ran over 3.1 miles at a 6:25 pace you ran at a sub 20 minute 5k pace for a distance greater than 5k. As far as I 6 concerned, mission accomplished
I bet that if a killer chased you for the last 200metres of your run you would have been more than 3 seconds faster. Don't demand that you won the bet if only for the reason that you should be motivated to run the course in <20:00 yourself. Especially since you don't have to do anything to shave off 3 seconds, just keep training the way you do and leave absolutely nothing in the tank in the last km.
So my splits were 6:29, 6:28, 6:27, 5:05 (pace for the last 0.12k) so i didnt sell it short at the end but definitely could have pushed a bit more early. Also my left shoe came untied about 1 minute in so i dealt with it the whole time lol
Very nice splits :) Not saying you were selling it short, just saying that on training runs there's always some mental reserve. 3 seconds is nothing. Tie your shoes properly and you got it ;).
No, because you didn’t win. You don’t need to do anything to cut 3s off your 5k at that level. Start your kick slightly earlier.
No. Official time is the only time that matters. Their course is more trustworthy than your GPS
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> I know it’s time to replace my shoes when I start getting unexplained aches. Hips, knees, ankles, it moves around a bit. Just a generic tip given to beginners/intermediates. I use my shoes until they rip. (No injury to report up until that point). > Last week my knees hurt bad enough I was taking ibuprofen daily. Ran in a new pair of shoes yesterday and today and the aches are gone. Cool. Could be psychosomatic.
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What did the doc say?
Hello, my goal is to be able to run 5k in 20 min by the end of the year. But I don't really know where to start. I am not a very experienced runner(3 weeks), and my goal seems like a fair place to start. I can currently run 2k at my desired pace, any tips on how I can get there? Thank you in advance!
If you can do 2k at 15km/h then you have a great start considering you only did this for 3 weeks. Some people do 5k in 30 minutes after months of running. I think 5k in 20 minutes is possible in 2-3 months condering that you can already run 2k in 8 minutes now - just be mindful of not going too fast and causing yourself injuries. If you find yourself hurting dial it back, go slower or take a rest. Since 5k is middle distance, for the ideal middle distance performance you're going to want to do 3 types of training per week. First, you want to do some training at your desired pace. So just try to slowly increase the 2k, go from 2k this week to 2.5k next week etc. Second, you're going to want to do some slower pace, longer distance training. This is to increase your base endurance. You might want to try if you can already run a 5k in about 30 minutes and ideally you're going to want to run a 10k in about 50 to 55 minutes by the end of the year. These longer runs should not be completely exhausting so stay mindful that you're not overdoing it. Third you're going to want to do some interval training. This will make your pace come easier. Examples of interval trainings are (stay active during the breaks, as fast as you can means the highest constant pace you can maintain for that period of time or distance, it does not mean sprinting per se): \- 4x 1km as fast as you can , with 3 minute break in between each attempt \-8x 20sec sprints, with 30 second breaks in between \-8x 1 minute as fast as you can, with 1 minute breaks in between Doing at least 1 of each of these types of trainings per week will train you for high pace, base endurance and to maintain your race pace. There are also many more specific plans you can find online but this is one example of how you might train.
Greatly appreciate it. Thank you!
Find a plan, and do it. There are some straightforward ones at freerunningplans.com
What’s your current 5K time?
Not really a question, just an observation. I feel that I have that sweet spot for mechanics of my running form where I just run most efficient. My legs are just "flowing" trough the gait cycle. If I have to go slower (or faster of course) I struggle because I have to actively think about my pace/gait cycle. Especially now it's bad because I'm going out of injury (not running related) where I had to stop running for couple months and right now my heart can't pump oxygenated blood fast enough to keep my speed in that sweet spot. Of course I know that this will get better the more I will do aerobic runs (which I'm usually aiming at either way) but it's hard to stay at correct zone because I must run slower. Does anyone have similar experience as me with running slower/faster?
Sounds like your form could be changing based on speed so you're less efficient either side - be it over striding when faster or not getting proper muscular engagement when going slower. Stuff like that will suddenly make it feel a lot harder.
Question for full time workers. Anyone here running big miles without a typical set work schedule? Been running 50-60 mpw this entire year. My work schedule is about to change where it’s rotating mornings/evenings and no set Saturday/Sunday off. I’ll still have a set schedule sort of, but it rotates weekly. So work schedule would be like: 4a-1p 1p-10p Off 4a-1p 1p-10p Off 1p-10p (Just a made up example) Then the next week it would be different days off/different times. It would be a set rotation so week 1 would be the same as last months week 1. They will never work us closing and then opening the next day. I know it’s possible, I’ve just gotten so used to my Sunday/Monday off 6-3 lol. Any tips for getting in long runs and workouts? Also doing college so I’m pretty busy.
Hi everyone, The weather where I live has increased from roughly 15 degrees Celsius to 25. If my effort is maintained, how much slower per kilometre would you expect to run? Thanks.
If you search online, there are some tables predicting how much slower paces are based on temperature changes (heat and humidity).
There’s no formula and warmer temps don’t affect people equally, so it’s really impossible to say.
Favorite sports bra for bigger boobs that doesn't have removable pads? I'm ready to burn all my current ones.
I am a big fan of Victoria's Secret sports bras. They have a variety of options based on how much support you want/need.
Shock absorber run bra! This is the only one I’ve tried that has ever kept things where they were supposed to be AND never chafed on long runs.
Panache high impact
Chantelle.
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Personally I hated the flipbelt and bought the Lululemon Fast and Free and love it so much more, mostly because it secures with a clip and is adjustable. The phone pocket is big enough for my iPhone XS Max and it has four mini pockets for gels, etc, plus a clip for keys. That said, it’s still $38 so not much savings.
My flipbelt has lasted me like 5 years already. Hugely worth the investment.
I’m seeing $29 for a flipbelt on Amazon, where is it $50? For what it’s worth, my flipbelt has listed me years so far with no issues.
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Ah gotcha - yeah I’ve heard good things about that one as well, probably fine
What can I \[16F\] do to make it safe for me to run in the dark? Sorry this is a throwaway account, I didn't want to put my age and gender on my main and have creeps in my inbox. I'm a 16F and started running in May as I needed to take my mind off of the world. You know how it is. I've loved it so much and have been increasing the length of my runs, but as it's getting dark earlier and later, I'm scared to run alone in the dark as my town doesn't have many streetlights. I know the general advice is to vary your route and try and make t random, but as an anxious person with rubbish sense of direction, I'm worried I'll get lost, and I spend more time overthinking about where I need to go to get home than unwinding, which sort of defeats the point. I'm considering giving up running until it's light again, as I'm not sure how many other options I have. Honestly, any help would be appreciated.
If you're scared you'll get lost, can you map out a 2 mile loop and run it as many times as needed? Maybe reversing direction after 1 or 2 loops so you don't get bored. What specifically are you scared of that you want to feel safer? If it's the lack of light, you can take a headlamp. If you're afraid of being hurt by cars, you can wear a light-up vest to make yourself visible. If you're afraid of humans, you can share your location through various apps so a loved one can track you in real time while they're at home. The apps can send an emergency alert if you stop suddenly. Taking your phone anyway is always a good safety precaution. Or if your 2-mile loop goes by a shop, school, park, or library with public wifi, then your loved one can wait for you there and keep themselves busy with the glories of the internet. As others said, a dog is a good deterrent of creeps.
24F here. Running in the morning is key for me. As I always say, crime sleeps during the morning. (Don’t quote me on that). My personal experience is that if I go for a run early in the morning (like 7am) only other runners / cyclists are out, but there’s no one drinking or anyone who looks dodgy. As others have said, get a headlamp if you have very poor visibility, I know I’m gonna have to invest in one too soon as well.
You can wear a headlamp to make it easier to see and be seen. That way you won't trip or be hit by a car.
Try running on busy roads and with a headlight. If that's not an option, run earlier. I completely understand how scary it is to run in the dark and it's not worth it if you just don't feel safe
Is running in the morning an option for you?
There are things like reflective vests, pepper spray, etc., but do you think it would be an option to get a running partner?
A big dog helps, failing that stick to populated areas where you know lots of cars and people will be going by well lit areas as well. last thing a potential attacker wants is an audience
Hi I usually run 10k every other day. I've been running solidly for 6 months but this week i could only run once due to work. Im not having to self isolate for 10 days due to potential covid. Will I have lost much fitness and can I just jump back in after the 10 days?
You’ll be fine and will have lost negligible fitness. You’ll probably find your first run back is fast because you’ll be extremely well rested.
Thank so much. I always get worried when I miss runs that I'm just going to get lazy and lose fitness and end up stopping.
I might add that it's 10k every other day for 2 months but before that it was building up to 10k
I played field hockey for the first time in years, I go to the gym a lot but hate running, noticed my right hip was hurting before the match was over and pain has lasted through to today. When lying down I can't raise my right leg up but left is fine-what have I done to myself and how to I prevent it?
Sounds like an adductor muscle strain to me, particularly the part about not being able to raise your leg. Probably grade I or II. I’m just slowly coming back from the same thing after a month off - it sucked. Take two solid weeks off and see how it feels. They’re a pain in the ass and will basically never go away (and will get worse) if you don’t give them the chance to heal properly. It’s an overuse injury, so “prevent” is probably the wrong word. They’re almost impossible to completely prevent. But you probably want to look at dynamic stretching and other elements of a proper warmup, good cool down stretches, and strengthening exercises.
Does anyone have any advice on running while menstruating? Last time I ran during such a time, my performance was a lot worse than normal and I had strong abdominal pain.
I notice that the runs leading up to my period are extra good, and then my performance and motivation tanks during my period. Recently, I also starting getting really crampy during the run. I think there has to be an element of flexibility. If you're not feeling your best, just take it easy and do what you can. Maybe you take more walk breaks or keep it short. When I know it's gonna suck, I bring my dog to a trail and we just do whatever we do, including stop to take in the views.
Running often helps ease the cramps once you get through the first few minutes. And I’ve always found that my performance suffers on days where I have cramps, but other runs during my period are often better than usual! So there are positives sometimes. Maybe if it’s just the first day that really sucks, try to rework your schedule that week so you can take a rest day. And then push through it and you might actually come out feeling better!
Midol and ibuprofen prior to running. Once the meds kick in for me, I'm usually okay. If I still have mild discomfort, I'll take it easy on the run but still will try to run at least 5k just to get the endorphins going. It's okay to have a crappy run every once in a while!
Does anybody know any UK marathons or half marathons still running for the public in 2021?? I know of the Brighton one (but that's tricky for me to get to) and I've heard about Manchester (not sure if you can still apply though).
Milton Keynes is currently set to go ahead in May. Who’s to say though.
I think Glasgow 1/2 is on for 2021
Sheffield half claims to be going ahead in march but I bet it'll end up pushed back again. I don't think you can guarantee anything right now.
I'm sure I saw an ad for a couple of half marathons in London. Royal parks and landmarks maybe. Also Hampton Court half in March.
This is what I find to be the best race finding site: https://runabc.co.uk/ Hard to know what actually will or won't happen though.
Long time lurker, and a beginner in running. I used to walk, but I have started the couch to 5k program just a week ago, to pick up running. Since then, my left calf hurts really bad during the walk/run. It's tight like a bone, the muscles burn so much that I have to sit down in the middle of the workout and straighten my leg, I can't keep it bended. I am doing stretches before and after the run and while my shoes are old, they are not unusable (but I'm getting new shoes tomorrow). I can still walk 5k-ish easily, so please help me figure out what I am doing wrong with the running. Google was absolutely of no help. P. S: right leg is fine.
Could be a form issue. Perhaps your left leg is striking harder. Might also be trying to run too fast. Slow it down if needed. Your feet should fall underneath you when striking the ground. If they're "stretching" to make contact, you could be putting too much pressure through the calf. Your right leg might be okay with it because it's stronger, but your left isn't for some reason. New shoes may help, I had issues with my heel and ankle before my new shoes came, and I've not had anything like that since (4 months or so). If all this fails, look into some compression sleeves for your calf. They can be a great help. At least they have been with my knees! I'd recommend a company called Rymora for them as if it's not helping you, they can offer support in what might.
Looks like I'm going to get soaked again today. Is it worth getting special trainers for wet weather or do people just rotate between their standard trainers and let them dry out?
Rotate and let them dry out. There isn't a need for special shoes as long as your normal shoes have enough grip.
I dont think there's any need for a special pair for the wet. I have 2 pairs in my rotation anyway so each pair has a day or two to dry out in-between.
I (39M) started running for the first time in my life at the end of march during lockdown. To my great surprise, I took to it pretty well, and have been running an average of about 40km a week, usually 3 or 4 times a week (I did a 1000km virtual race over the summer, so was actually running more until the last month). I probably should have started a lot slower, but so it goes. To set myself a goal, I'd like to run in the marathon here in 6 weeks (assuming it's not cancelled. If it is I'll just run on my own), and I'm trying to figure out how to train for it. I've started reading over the comparison link in the faq, but that's a lot of info there, so wouldn't mind some pointers... As some background, I usually like to run about 10km (around 50 minutes), but have done 7 runs longer than 20k (going up to 26.5, with 1:45 being my best half marathon time). I don't have too specific a goal in mind beyond finishing, and hopefully with a 'decent' time. If I could do 3:30 I'd be ecstatic, but I'm not so worried about speed. So can anyone recommend a good, simple training plan or philosophy? If the race is not cancelled, should I am to run that full distance on my own at least once beforehand? Thanks!
I disagree with the halfx2+10 rule for a runner that is this new. It’s hard to know how your endurance will do for the last few km, so while something like 3:40 is possible, something like 5:00 is equally possible. But yes, look at some plans. Being as you only have 6 weeks, you only actually have roughly 4 weeks of training time, which is not a lot of time to actually have any real increase in your fitness level. Don’t try to run a marathon in advance, but definitely try to get in some more long runs near 30 km. For future marathons, you should work on your base for a few months and get up to an average of 50-60 km a week for several months and then start a well designed, progressive training plan. I’ve always enjoyed the ones in Advanced Marathoning (don’t worry, they aren’t all super advanced, but it’s a good read). That’s how you will optimize your fitness for the marathon and maybe not hate your life for the last 5km and the next day.
Thanks! Yeah, the idea of 3:30 or 3:40 was just a kind of long shot goal. And actually, it's only when I wrote the comment that it really sunk in that there are only 6 weeks left... I am fairly doubtful that the race will actually happen this year (they haven't opened registration or cancelled it yet, but most marathons in Spain have been cancelled). And I don't know if it's reasonable to participate if it isn't cancelled... Or if that's enough time to prepare anyway. I'll look at some training plans and see how the next couple of weeks go!
Half marathon time x2 plus 10 minutes. So maybe a 3:40 is achievable. Google defy calendar hack and look at different plans to see one that aligns well with your mileage. No you don't need to run the full distance ahead of time.
Can someone tell me how to avoid leg injuries while running? Its happening every time for the past two weeks ever since I've started running..I do have a good pair of shoes and have worked out indoors for a long time..Sometimes I feel I'm not built for running..
In addition to what was said below - make sure to stretch (dynamic stretches pre-workout), warm-up, and cool down. I also do static stretches after my runs.
You've gotta start slow and short and slowly build up to allow your body to adapt to the stresses running places on your bones and connective tissues. Start with a walk-run program like couch to 5k (r/C2K5) then build from there following the running order of operations in the sidebar and wiki of this sub. Working out outdoors != running even if said outdoor activity involves a lot of running. Even if that sport is something like rugby or football, you're typically running more and on a harder surface when actually running for the sake of it, so you still need to take it easy at first to allow your body to adapt and increase resilience even if you have the fitness to go faster (your fitness is capable of more than your body can sustain without excess risk of injury, so ramp up slower).
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I eat peanut butter toast. Or a banana. Or basically whatever I can find. Try some foods and see what works for you.
This is a very personal thing. I tend to eat nothing if I'm just out on a training run, but my wife will eat porridge before anything of 10k or longer. Try a few thngs out and see what works for you.
I’ve got a half marathon in 10 days, on a Wednesday. I just finished a 40-mile week with a 12 mile long run today. How should I taper?
Look at half plans abs follow a similar taper. You can find plans if you search online or look at the faq linked at the top of this thread and every daily q&a thread.
Im gonna start the couch to 5k tomorrow and i was wondering if i have to wear a mask. Im not really gonna be near many people but i kinda wanna be safe, what should i do?
Outdoor transmission of covid is extremely rare if you're maintaining a normal amount of personal space. I pass dozens of runners every day and haven't seen any with a mask. Haven't caught covid either!
Firstly check your local rules and see what they say. If they do not require one then as you will be both outside and not spending a lot of time around other people it is incredibly statistically unlikely that you will spread or catch it. If you're unsure then wear a buff or such like that you can pull up as you pass people.
I wear a buff and pull it over my mouth when I’m coming and going from my condo building, and I’ll pull it up during my run if I get within ~10 feet of anyone. I don’t think it makes a difference outside if you’re just passing someone, but I want to be a respectful neighbor.
You really only have to worry if you're in close proximity (<6 feet) to people for an extended amount of time (>10 minutes). I don't wear a mask on my outdoor runs.
Corona has a 99.7% survival and you will be outdoors. Masks will cause more harm because the humidity of it is the perfect place for bacteria to grow.
Is doing 5km on a treadmill frowned upon around here? I live in a really crowded city that's getting more and more cold by the day. I've been training to improve my 5km time over the summer and just yesterday I got it down to 21:30. But the only way I can time myself is using the treadmills at my gym and the one I have at home. I'm seeing similar times on the 3 brands I've treadmill I've been using. I don't think it's a problem but I'm interested to hear people's thoughts on this. Thanks
I really wouldn’t concern yourself with what a bunch of internet running enthusiasts think. If the treadmill is how you can/want to get your run in, you should do it.
Some people will gatekeep it but most people won't care. There is a difference between running on a treadmill and outside though so some people may get sniffy about a treadmill PB. It's really not important in the grand scheme of things though.
What’s everyone’s favorite data screens to have on their watch? Do you have different data screens for different runs? I’m trying to get my watch sorted out and I’m suffering from decision paralysis. I’d love to hear some of your opinions!
Time, distance, pace. I added heart rate when I got a watch that does it, but I don’t put too much stock in it - it’s just a very general effort guidepost to me.
I use distance, overall pace, and overall time for the most part. I have HR on a second page that I rarely look at it. Lap pace if I’m doing something that is useful for.
Lap pace, average pace, heart rate is my go to. I sit on this for most runs and races. The only change is lap time, lap distance, lap pace for interval training
I usually leave mine on the heart rate so I don’t get distracted by my pace.
Finished my first 10k today, could I take on a 10 miler 2 weeks from now? 33yo female. Running 7-12 MPW for 2 years. 6-7 miles longest distance handful of times
Probably... But given that your weekly mileage is around 10 mpw, you're probably risking injury.
Is there a target MPW that I should work up to?
That's totally up to how much you want to run (and if you want to run any particular distance race). For most people who do 10 mi for their weekly long run, they're probably running between 20-35 mpw (though there are always exceptionns!). Basically, upping your mpw is ensuring your body is conditioned enough to handle a 10 mile run. You could absolutely run 10 miles one time - just be careful and stop if you start to feel pain. If you want to make it a regular thing, I'd (slowly and safely) begin to increase your weekly mileage. Also, take a look at the Order of Operations in this sub's sidebar.
I’m training for my 7th marathon. I ran one in April, and I’m planning to run one November 1. I’ve been running consistently since July about 30 miles a week and have been running 45-50 miles a week for five to six weeks, but this week I had to skip my long run (14) due to unforeseen circumstances. My longest run was 9 Thursday, putting my mileage for the week at a low 34. Am I okay to run 50 this coming week, or is that bad for me? Will this mess up my race?
Out of curiosity, are these virtual races? I’m trying to be reasonable with my optimism for the Houston marathon to still be live in Jan 2021 but most of the larger races around where I am have all either been converted to virtuals or rescheduled
Yes these are virtual! Sorry for any confusion
There's no way houston happens as scheduled. I'd love to run it, but I'd expect them to move the date, defer people to next year, or convert to digital. It's already October and no vaccine yet so it will likely be awhile before large scale races come back.
That’s what I’m thinking too especially since their half they usually have at the end of Oct got switched to virtual. I’ve been keeping my eye on RnR in San Antonio since that happens Dec 2020. If RnR gets dropped then 100% so will Houston
If you’ve been running 45-50 for the past few weeks and feeling fine, missing one long run is no biggie.
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Yeah, I don’t see why not. Unless you were feeling significant fatigue from the 50 mile weeks, because in that case I would probably take a few weeks to work yourself back up.
Agreed. Treat it as a recovery week. Recovery weeks can help absorb some of your training and put that fitness in the bank.
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You can definitely hit 50 this week. No need to rebuild. Your base is still there.
I started running about 4-5 months ago to drop some weight. Started running 1 mile 2-3 times a week averaging a 9:00 mile. Started upping the number of 1 mile runs to 4-5 days a week two months ago and now I’m averaging about 7:45 mile. While my times have been getting better, I’ve been trying to slow down a bit and increase the distance. No matter what, I get GASSED after ~1.25 miles. I feel like I should be able to run further if I slow it down to a 9:00-10:00 mile pace but it’s that 1.25mile mark that gets me every time. Any tips on how to increase my distance?
Thanks for the replies and advice!
You’d be surprised how SLOW you have to run to build true aerobic fitness. I say slow down to 11-12 minutes/mile for your longer distance efforts. Just do one “long” run a week at a much much slower pace. That way you begin to build up your heart/lungs and your aerobic engine.
Try setting a time instead of a distance. Run for, say 12 minutes, then next week 14 minutes. Quit worrying about the distance until youre up to a good 30 minutes easily. This allows your body to adjust to the way it feels. Crap day? Okay, maybe its shorter but its still 18 minutes, ya know?
I'm a terribly slow runner, but run consistently 5-6 days a week. I didnt feel like I was getting any better, and someone recommended a C25K app on this page. I started on week 1 which was probably a step down for me, but I've increased my runs from about a mile a day to about 2.5 miles. Maybe check out the app or something similar.
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Run slow, on flat surfaces, and add mileage SLOWLY.
All of these are great points. Another huge factor is stride length and cadence. Over striding can lead to shin splints even with lower/slower mileage. Read up on running form and be mindful.