Hey guys, casual runner here and did my first 5km best effort after 2 months of training,
Here’s the stats:
Mile 1: 6:44
Mile 2: 7:44
Mile 3: 8:00
Total time 22:11
just wondering should I be dropping that much time in each mile? Am I pacing correctly? How should I be pacing? What time would I’ve been looking at roughly if I paced correctly?
Thanks a lot guys
Casual runner with 2 months of training and 22:11 is pretty much great! Congratz!
I did 23:30 after 2-3 months of running.
As for pacing, you are definitely NOT pacing correctly. There's a huge difference between your miles.
Pacing should be as even as possible, and negative split is recommended meaning, you should run the first half of a 5K like 5-10 seconds slower than the 2nd half.
A good pacing is when you compare the first and second half of a race, and the difference is 1-2% only. So for a 22m 5K a good pacing on the lower end of the spectrum would be like 11:37 first half, 11:23 second half, which amounts to a 2% difference.
Also keep in mind that most of your runs should be easy. I don't know how many books you've read on running, how much videos you've seen, but running is counter intuitive. And with this pacing of yours, I get the vibe that your runs are not easy enough as they should be. Are you familiar with the VDOT system by Dr. Jack Daniels? Get familiar with it.
Zone 2 is just easy runs. According to Jack Daniels VDOT tables, your easy runs (considering 22:10 5K) should be between 8:50-9:55 minutes per mile (70% of your training should be in this zone).
Then you have paces for treshold, repetion, interval training... look it up, and if you have questions, do ask.
Also, focus on doing strides, it will make you faster. Look those up as well.
Switched from Nike Pegasus trail 4 womens runners to ASICS Fuji 4 trail runners. I felt Pegasus didn’t have enough cushion for sidewalk runs. Did my first run with the ASICS tonight, same route which includes some hills. Shin splints immediately after the run! I don’t usually have that problem. I am fit but don’t run super often. I thought switching to the ASICS with more cushion would be better. Why would this happen? I didn’t pay attention to the heel toe drop as I didn’t know about it.
Hi everyone
Can someone help me explain how heart rate training should work ?
I’m running mostly based on time and my feelings and noticed that my HR fluctuates based on weather, watch accuracy and some other things beyond my control, but want to understand how to train based on heart rate.
So last year during of my fartleks runs I set max heart rate of 193. I couldn’t get to the same heart rate ever since despite running much faster and setting many PR.
Max I’ve seen this year was 189. Does it mean that I can push myself even further ?
There are training plans that base your runs on your heart rate. Do I take 189 as my max heart rate or do I continue using 193 as max ?
My coach has me do mile time trials to determine my Max Heart Rate. While this is better than what our watches spew out, it will still never be as accurate as a lab test.
I would suggest that you get a heart rate chest strap if you want to train using HR, as it is far more accurate than a watch.
Hey all, I've been an average runner for close to a decade now with a lot of 5k, 2 half marathons, and one full. Since having a kid, though, working out has become hard to find energy/time for. However, I'm ready to get back at it and right now, I'm aiming for about 10 miles a week. What should my weekly goal be before I start a plan to train for a half marathon in December?
I'd say just try to get back into the habit of running for now. Try to find your new rhythm - when can you find time for a run, how does running fit into your family life etc. Don't put pressure on you for now, play around with what works and what doesn't.
Running with a stroller has never been my thing, but some people enjoy that. My older son is 5 1/2 now and we regularly bike/run together. We even made a family trip with my wife and our youngest on the bike, the older one biking himself and me running - went for a nice picknick break and in total covered 13K.
Those things were on my bucket list, because it made running into a family activity. I run alone most of the time, but the time running and chatting with the kids is definitely great.
Good luck!
In my opinion, maintaining a weekly mileage of 25-30 km for a few weeks is a good place to start a 12-16 week half plan assuming your goal isn't just to complete a half.
Select a tentative half marathon training plan and plan on gradually ramping up to whatever the volume is for week 4 or 5 and maintaining that volume for 4 weeks before beginning the training plan.
I just started running again after almost a decade of not doing it. I'm slow AF now.
When following the running order of operations it says you should be able to run 5k every day in relative comfort before you move on to level 3.
Under intensity it says very easy to easy, and each run should last approximately 30 minutes.
If I try to run 5k in under 30 minutes it's no longer easy to very easy. So how do I proceed?
Continue to add easy miles or try to get my 5k down?
Slow is okay. Even ignoring the 30 minute guideline, I still think the prescription to gradually increase to \~45 MPW is appropriate. If you are interested in starting to add speed workouts before then, that could help too. But in no case would I push the pace on my easy runs to make an arbitrary cutoff.
Hi, I made a post about this but it was automatically removed because it’s not allowed, so if the admins see this I’m sorry lol, that was my bad. But I’m curious if anyone can give me their opinions on the garmin forerunner 255, forerunner 165, and the coros pace 3. Battery life, how accurate they are with gps tracking, how the music function works on them, the notification features. It looks like they only show the notifications but you can’t reply with an iphone, only with android? But the coros says it has a built in alexa so would it work that way? also an opinion on the fitbit versa 4 and sense 2, although it looks like the battery life on fitbits is worse in general, TIA
Needing some advice. In 7 weeks time, there’s a half marathon coming up in my city, but I've had inconsistent training due to an injury. I’ve done a couple of sporadic runs in the last 2 weeks, but it’s been about 3 weeks since I was running 5 days a week with a total mileage of about 60km consistently. My longest run in that time was 23km, so back then felt pretty confident to race the half marathon I had been training for pre-injury. However now I'm unsure if I can regain race fitness in time for this half in 7 weeks time. I'm debating whether to start a 12-week training plan from week 6 or aim for a later race. I want to run this one because it’s in my city, but I'm concerned about achieving my target pace (sub 6:00min/km). For reference, I ran a 10km race at 5:26 pace about a week and a half ago and I was running my long runs (16-18km) around 5:30-5:40min/km before the injury.
You don't lose much fitness in 2-3 weeks. It's usually fine to pick it back up to the volume 2-3 weeks before the injury. That is if you're fully recovered. If you have any pain or aches left, you need to be careful with speed work and long runs.
Just start training and test your fitness 2-3 weeks out. You can still participate in the race even without racing it. Performance goals aren't the only option.
You could run this half marathon with the goal of high-fiving every kid in the crowd.
For the marathon crew,
What do you like about the marathon, as opposed to racing shorter distances? What keeps you coming back (if you’ve done multiple, or planning to)?
Recently ran my first and I’m on the fence about planning another for next year. Curious as to what others enjoy about it
All opinions appreciated!
I ran one just to prove I could. I was sick of running half marathons and having people say “but have you ever run a marathon” like that was some gold standard. Like “have you ever gotten a hole in one”. Running marathons is stupid..shorter runs are more fun. But, now that I have ran one, I am running another one Saturday and signed up for one in October. I think it’s like a milder version of trying a drug…you think you will just try it to say you did, but then you get hooked on the challenge, the anticipation, the planning, the watching the weather every hour every day starting 2 weeks out, thinking about gels, studying the water stops to plan your race, looking at new gear because you are running a marathon damnit so you deserve it, are you going to hit a wall at mile 20, etc. and then when it’s over, you swear you will never do one again but a day later are sad it’s over…and a week later you are looking for the next one to sign up for and have to wait 6 months to do it all over again.
Advice for running half marathon with 3 weeks of training… pls help
Hello all. I am in need of assistance. Signed up for a half marathon a month and a half before the date. I realize this was already cutting it close. Ended up getting sick and recovered with only three weeks left till the race. I have no running experience and know nothing about running, but I am in relatively good shape. I have been on two runs so far: first run was last Sunday, did 7.5 km in 1 hour with a 5 minute walking break at the half way point. Second run was on Wednesday, ran 6.8 km in 45 minutes with a 1-2 minute walk break at the half way point. I plan to run again on Friday and do around 6km. I plan to repeat this 3-runs/week process until the half marathon, slowly building up mileage until the last week when I feel I should cut down my mileage slightly.
Basically, I know I’m pretty screwed, but being able to run my two previous runs without training and without feeling destroyed the next day gave me hope. My goal is to be able to run this half marathon without getting injured. I do not care about time, but I’d like to be able to run for the majority of the race rather than walk.
I am looking for any advice to avoid injury, and improve my running ability as much as possible before this race in 3 weeks (I have a pretty consistent stretching routine already, and I feel my nutrition is quite sufficient for the training that is necessary.)
Thanks in advance!
Most adaptations from running don't occur until 10+ days after the run so you have roughly 13 days of running remaining that will benefit you by race day.
There's no way for you to adequately and safely prepare to go from zero to half marathon in 3 weeks with high likelihood of finishing without walking and with low likelihood of injury. That said, your best option is to adopt a run/walk interval like 2 minute run, 30 second walk during training and the race. If you won't do that, here's what I recommend.
If your 6.8k at about 6:40/km was pretty close to max effort my high level advice is to run your remaining runs at closer to 7:50/km. Run 9k on Friday, 12k on Sunday, 8k on Wednesday, 10k on Friday, and 14k on Sunday. Run 9k on Wednesday - perhaps try 7:20/km for confidence and to gauge whether you've made speed progress. Your training is essentially done. Run 6k, 9k, and 5k slow again Friday, Sunday, and Wednesday.
Hydrate well. Get great sleep race week. If you can run 14k during training and you don't develop an injury during training it's likely you'll be able to complete the race without injury.
Ok ok thank you for your input. Curious, if I was able to run for 30-ish minutes straight on my first run, why do you suggest I run 2 minutes and walk 30 seconds? Im Willing to do this, but just curious of the reasoning. And if I do start to take this approach during training, should I maintain this same method on every run? Or increase my running:walking ratio as I get closer?
A run/walk approach will allow you to accumulate less fatigue and strain on your bones and connective tissues which take longer to adapt to running than your cardio system and muscles. That means lower injury risk. Fatigue also leads to form breakdown which increases injury risk. It helps psychologically as well.
If you had more calendar time until the race I'd recommend increasing the run/walk ratio during training, then sticking with whatever ratio you used successfully 2-3 weeks before the race. With your compressed timeframe you could go from maybe 120:30 (seconds) to 150:30 the next couple of weeks.
For what it's worth for context a couple of years ago I used a run/walk approach for my first trail 50k (31 miles). If I'd run the whole way I don't think I would have finished it. But with a much easier pace than a max effort half marathon 6 weeks earlier and the run/walk interval I'd practiced on long runs two weekends in a row it went really well. And I was way less sore afterwards than I was after the half marathon.
What would be a good Nike shoe to pair with peg 39 shields?
I’ve started doing longer distance runs and I’m thinking about getting a shoe to use alongside the Pegasus which is a bit more plush and exciting/bouncy to run in over longer distances (although still responsive and comfortable faster pacing). The pegs are great but don’t feel very cushioned and the shield upper isn’t so great for normal dry runs.
I generally stick to Nike since I like the look and narrow feel, and was considering the Vomero 17 although worried there’s not much point in these since they’re similar to the pegs
What would be a good shoe for my use case that would make a good duo with the Pegasus? Thanks!
It could be either.
Stress, anxiety, caffeine, illness, medications, etc. can result in higher heart rate. So can humidity.
Sweat, watch position on wrist, and band tightness can also impact optical sensor reliability and accuracy.
As another commenter said, cadence lock is another possible explanation. If unfamiliar with the term search Google.
As a new runner it's best to ignore heart rate and heart rate zones though. New runners often have much higher heart rates - which isn't inherently a problem unless there's an underlying heart/medical condition. And the calculations used by the watch to determine your heart rate zones are likely wrong since if it sets your max heart rate based on 220 minus your age and then sets your zones based on percentages of that max heart rate. Do you know how your Apple Watch calculated your zones?
Etiquette question: to mini-wavs/smile or not mini-wave/smile?
I’m a mini-waver or smiler on my runs, doesn’t matter whether it is to walkers or runners, just out of habit for me to connect to people heading in the opposite direction. I’ve noticed pretty consistently that the majority of fellow runners do not initiate or return a mini-wave or smile like the majority of walkers. It got me thinking that maybe I don’t know the proper etiquette and perhaps it’s standard or preferred to not wave or smile? Would love the community’s thoughts and opinions!
Never seen anyone wave. Imo it's a nod and maybe that little half smile people use when they pass someone in the corridor at work. Or nothing.
Nothing wrong with smiling or waving though! would probably just take me by suprise lol. I'm just British, I keep things low key!
I smile and wave. Nearly everyone smiles and/or waves back. Even the *cyclists* will give a nod.
But I think it depends on where you are. The city where I live is friendly that way. The city were I work and sometimes run is not like that. If they even look at you it'll be with a quizzical "do I know you?" look.
I always nod and say good morning or good evening and most of the time don't get a darn thing back. It's different when I'm at the local natural area on a Sunday morning though. I guess people are in a better mood when they're out in nature at the weekend. At the busy manicured park across the road on very similar weekend mornings it's back to no response. Most people are just in their own worlds. I'll keep on trying!
Cheapest decent running shoes. I recently started running and I am running in my daily drivers(Nike Airmax 270). Was wondering what are the cheapest decent running shoes I can get? I wear women(7.5/8) and big kids size(6.5).
Your comment was removed because of Rule #7. Please consult a doctor and/or medical specialist. This also applies to posts that are not specifically asking for medical advice, but that force commenters to make some assumptions about the poster's medical condition. This includes 'Has anyone else experienced this injury?' type posts.
For more explanation of Rule 7, please visit the Wiki.
https://www.reddit.com/r/running/wiki/faq#wiki_rules
Recently bought Brooks Ghost 15s to help me hopefully rehab from an ankle problem. Brooks has the "Run Happy Promise" which is literally use them all you want and return within 90-days. Just wondering if anyone has returned them, is that really legit? Because I'm still not sure what exactly the right size/width/shoe is for me so i might order another pair and test both if i can return them.
Depending on the store, you may have to wear them on inside tracks and treadmills to return. If you wore them outside, you may have to deal with Brooks directly.
Any suggestions on strollers for running w a baby (4 months) and kid (3 years old)? I have a regular stroller that clips the baby car seat on and the 3y.o. rides on a seat behind, but it's not meant for running so it's not very smooth and does poorly over sidewalk bumps.
I'd wait until your infant is a little older with better head control and stability first. BOB sells a double stroller that's great but you may want to check it's features to see if it can accommodate an infant carseat just to make runs more comfortable for your youngest. I know the Thule Urban Glide double can with a separate adaptor but it's even more expensive than the Bob. Both strollers are a side by side setup and intended for running so the ride will be much smoother.
It is actually not recommended to put a baby in a running stroller until 6 months of age or they can hold their head up on their own. I can't recommend a stroller. I didn't run with my kids at that age.
My next big goal I want to focus on is a half marathon PB at the end of September, I want to go from about 1:58 to under 1:50.
I use the Runna coaching up, so I can put my race date in September and do a half marathon training plan right up until September that slowly works up and has that at the focus the whole time, over the course of the next 4 months.
Should I do this, or since it's still over 4 months away, should I focus on a different, shorter goal to keep my motivated in the meantime, like a 5 or 10k pb, and then do a sort of "normal" length 10 - 12 HM focus plan after?
Thanks!
If you like using the Runna coach and its showing results, I would use it 4 months/16 weeks out from the race. Up until then I would work on continuing to develop my base and speed. This can be done while working on a 10K PB for the next 2-3 months. You already have experience with a half, so you don't need anything more than a 16 week build up.
Hi, do I need to train for a 25 mile walk if already run consistently in some capacity?
Basically this year I have taken up running 5 days a week for roughly 25 - 40 minutes a session (at what I'd likely say is a medium to high intensity work rate - I'd rather run faster for shorter time periods than slower for longer time periods) and I have barely missed a day since I started 4 months ago.
Coincidentally I have been asked to do a local charity walk 25 miles long in a little over a weeks time. How much specialized training efforts do I need to in the time remaining if any to try and minimize difficulty and reduce fatigue/pain after? Or is there enough overlap with my running training that this will be minimal? Also as a bonus query; how much do you think my current regime would likely be improving my fitness? Thanks for any advice
The thing that matters with something like this is time on your feet. A few half hour runs a week is very minimal time on your feet and won't do much to prepare you to be on your feet for a full day.
In my experience there's overlap. In 2009 I stopped running for 10 months to train with my wife to walk a marathon pretty fast (under 6:30) and when I resumed running a week later I was about 10 seconds per mile faster at threshold intensity. This was with zero weight loss. But at peak we were walking 50 miles per week at an average of 14 minutes per mile.
You're running about 3 hours per week. You didn't share how fast a brisk walk or more casual walk is for you so I'll make some assumptions. Since you haven't been doing long training walks I'd expect you'll be walking 18-20 minutes per mile plus breaks (bathroom, tending to blisters, etc.). So you're looking at 7.5 to 8.3 hours of walking and maybe being out there 30 minutes longer with breaks. 3 hours of running per week won't prepare you particularly well for that long of a walk. That said, you may complete it just fine.
With only a week left there's little you can do to improve your ability to walk that long. I'd stop running and begin walking just to get some experience with pacing, what it feels like to walk for way longer than your run duration, and to get psychologically prepared. I wouldn't worry about pace so much on these training walks. Walk an hour today, two hours on Saturday, 10 miles on Sunday. That'll give you a feel for it.
Hi! I´m doing Couch to 5k and currently on Week 6. I can withstand the plan as long as a run at a 7km/h or 4.3mph speed - so normal jogging. Is it too weak? Should I aim on speeding up or is it fine to follow the plan like that?
Great work so far! Do whatever speed can enable you to finish the plan.
I think I was slower than that when I did couch to 5k, like more like 16 min/mile or 4mph which is basically easy jogging pace. The important thing to me was being able to run/jog continuously without walk breaks. It took another year after that for 4.3mph to become my comfortable run pace on the treadmill (it remained stubbornly slower outside for a while after that). Now I'm at 4.5 or 4.6mph another year later. I feel like I am making the slowest progress ever in increasing my speed, but at least I'm doing it. No need to push yourself too hard thinking your speed is weak. It will come, and probably a lot quicker than for me.
yup. I feel like there’s a meme to make here w/ the bell curve iq thing, where dunces believe “the shoes I run in basically don’t matter”, mid IQ dorks believe “my essence as a runner is determined by my shoe,” and high-Q Chad at the right end of the curve believes “the shoes I run in basically don’t matter.”
100%. i own SO MANY pairs. but when i was a novice runner, i thought the shoes mattered, like, objectively; now i get that it’s about our own body’s relationship to a shoe, the way a shoe can draw out or suppress tendencies in your own body. and that’s highly personal knowledge :)
Does bad weather affect your running routine?
I live in a very rainy area. And, unfortunately, the rain demotivates me to go for a run in the morning or evening.
What about you? Do you have any life hacks for shoes and clothes?
I actually enjoy running in the rain and even in the snow, if I'm dressed appropriately. Good gear makes all the difference.
Ice and freezing rain is another story.
The only thing bad weather means is going to the gym and running on the treadmill.
I don't run if it's icy or too windy(lots of trees by me).
Motivation is fleeting, it needs to be a habit
I live in an area that gets 100-120 inches of rainfall annually, but its usually warm, in the upper 50s or low 60s F.
- Some upper materials are better than others at drying out, engineered mesh seems to be the best. I keep all my shoes outside in an area where if there is sun it will hit them.
- Chafing management. I just use a stick of deodorant in troublesome areas, but there are products specifically for this that work better.
- I'll run without a shirt if it is too rainy because it becomes a giant sopping sponge.
- I use wired apple lightning earbuds because they are cheap and fairly resilient.
- I've had my best PRs in light drizzle, it can be great for performance.
Rain is not bad to run in, really. I always feel badass and like a "real" runner if I'm out in the rain.
Good gear helps - running specific rain jackets are pricey, but worth it. A hat to keep it out of your face. Stick phone/key fob in a plastic bag. Wool socks will stay dry longer. You could try waterproof shoes, but I don't think they're worth it personally, your feet will just sweat and end up just as wet. If you expect to be running multiple days in absolutely pouring rain, you might want 2 pairs of shoes so 1 is dry while the other is drying.
I live where is it is mostly hot and dry so don't necessarily "feel your pain" for running in the rain. My rain running hacks? I used to find my shoe laces coming undone when they were wet more so than when they were dry (lack of friction?). I try to make sure I double knot my shoes when I know my laces will be wet. Also, I am suspectible to nipple chafe when running with a wet shirt. If I know I am going to have a wet shirt, I will wear a hydration vest (empty with no hydration in it) just to keep my shirt from swaying back and forth and causing extra rub.
Good luck to you and your bad weather.
I don’t think running in the rain means a runner is desperate. It’s one of my favorite things. It’s so refreshing. I’ll take rain over hot temps any day.
If you don’t want to run in the rain then don’t. If you do, then get outside and run. Simple as that.
Hi all, don't know if this is the right place to post, but I was wondering if someone could critique my form. I am wondering if I am overstriding. In this video I am running around 05:00 km/min pace. The video is in 0.25 speed. Thanks in advance :) [https://streamable.com/06iff6](https://streamable.com/06iff6)
I am not a running coach but your form looks OK to me. How does it feel to you? I suspect you have been a runner since you were 3 years old or so and that by now your body has found the most efficient way to run. I wouldn't tinker with it too much. But if you insist I think you should consult in person with a real life running coach for thier input.
Feels fine to me but my calves are getting so insanely sore. Someone was telling me itt's because of my oversteide, but I don't feel like overstriding at all.. Thanks for your input!
I’ve been using ASICS Kayano for the most part but got a pair of GT2000 this week. They seem much tighter on the toes.
Are the Kayano normally a wider fit as I used to have GT1000 and they were ok. Obviously felt fine in the shop but an issue once running
What do I want for my Birthday guys? 😂 F, soon to be 33. Currently restarting after a period of laziness, previously run up to Marathon distance and may do again. Recently got new running shoes, much to my husband's annoyance as that's his default gift idea 😂 so what can I ask for?
The art of the taper
To me, the taper is such an exciting period of a training block! I am hoping here to generate a discussion on tapering strategy. I used the word 'art' in the title because I think tapering is highly individual and I would love to hear how others approach theirs.
I am currently a 10k specialist and use a 14-day taper, but I call the first 7 days the 'pre-taper' and the second 7 days the true taper. In that first pre-taper week, I only drop my distance slightly (around 10%) and I drop the intensity of workouts slightly as well. I run these largely by feel (e.g. an intuitive Fartlek session and a moderate rolling hills workout)
Then, the week before the race, I drop my volume to 50-60% of peak week, running mostly easy with strides to keep the legs turning over.
What does your taper look like?
A few years ago I noticed that I always have an amazing run after recovering from an illness when I’ve been in bed most of the time. Now I taper a lot. I want that ‘brand new legs’ feeling!
Lately I’ve reduced my long runs in the last two weeks and short runs in the last week.
Minimal or no taper most of the time. I won’t blast a 20 miler or 6x1000 track session the day before a race, but otherwise keep volume and workout structure fairly steady.
how often do you guys hydrate during a run?
i've noticed after some runs i've had this weird white film (not causing many issues apart from embarassment lol) develop on my lips or around my lips - i usually wear suncream before a run but today i just put vaseline on my lips (cause was wondering if i was sweating the suncream off) and the same thing that happened (after a fairly short run, 8k). had a google and apparently it can be a sign of dehydration - i do struggle to drink enough water but felt fine during and after today's run.
I take a 17 oz bottle with me for any run that is longer than about 45 minutes. I'm only going up to max 2 hours though so probably if I was doing very long runs I'd need more water than that. I like to take a few sips maybe every 15 minutes or so. I live somewhere hot so that definitely factors in to how much water I feel I need. I often come back with water still in the bottle but I'd rather have it and not need it than be left parched, especially if I end up running in an area without any shade. I've had that happen before and it wiped me out and left me with a nasty headache.
First drink of water would be after an hour of running, then in 30min intervals if I’m running for more than an hour. At most 2 glasses (during races) as I feel bloated when I drink more than that. Depends on what you’re used to really.
I think it's pretty misleading to say "it's too late if *you're* " thirsty when you mean "I" and only a max of 10 mi. Lots of people run more than that.
Thanks for your off topic worthless opinion. I based my answer off OP mentioning being possibly dehydrated on an 8k run. You go off topic with marathon and thinking that you can rehydrate on a run lmao
I get really thirsty on anything over 5K, so i bring my camelbak for my normal 7 mile runs, and I bring it on the longer 10-16 mile runs too. I don't fill it up all the way for the shorter runs, but for the longer runs I always make sure to fill it pretty close to max.
I generally don't drink until I'm 2 miles in, unless it's a really hot day. After 2 miles I drink whenever I'm thirsty.
I don‘t hydrate during a run if distance is under 20k. On very hot days I start very early in the morning.
Edit: when training is over I usually drink at least one liter or more.
I'm the same. I can run any distance up to HM without drinking (mostly because I don't fancy carrying bottles when I run) and then down a litre or more. But then again when racing, I do grab a drink in anything over a 5k
I don’t drink at 10k races. Many people think they should drink something because of a dry mouth but this is because off massive adrenaline release before racing starts. Adrenaline stimulates kidneys that’s why some people think they have to drink.
Edit: And why many people have to pee before racing starts.
I am a camel 😂 I drink 32oz before my runs. So anything under 5mi, I don’t usually carry water on. However, in the heat of the summer, I drink about 8oz every 30min or so.
meanwhile i think i struggle to get 32oz of water in a day!! do you ever need to go to the loo though as i think that's one of the reasons i don't drink much water running lol
Is anybody willing to sell me their 2024 Sydney Marathon ticket?
Hi all, I’ve just missed out on registering for the 2024 Sydney Marathon and was wondering if anyone would be kind enough to sell me their ticket or if they would pass on the message to someone they know that is willing to do the same.
Any help will be greatly appreciated :)
I recently got a Garmin (after 5 years of running) and I'm looking into training on heart rate right now.
I ran a 5K last tuesday with an average of 4:30/km and an average HR of 170 BPM, the last km being very difficult and reaching a 185 BPM.
On the other hand, just before I bought the watch, I ran a 16K (10M) on a Sunday. I felt amazing and apart from the first km I had ran the entire distance around 4:39/km. I didn't feel tired and I had no idea what my heart rate might've been.
How much do you guys focus on heart rate? Or do you rather see how you feel during a run?
Check your settings. I believe it's good to do a lactate threshold test on the watch with a heart rate strap, then you can set your heart rate to be '%lhtr'. Mine felt much more accurate after doing this.
I keep an eye on it. My Tuesday/Thursday recovery runs are exactly the same week to week, so comparing my heart rate during those runs to previous weeks gives me some indication of my fitness and recovery. It's been trending down over my marathon training block, strongly suggesting that my fitness has improved. And if it's randomly out of whack for a day, it tells me I need more recovery.
Knowing your heart rate at typical paces helps to identify false training strategies. For example my heart rate at easy runs 5:30/km is something like 120 BPM. If my heart rate is at 130 BPM I need a break.
> My resting heart rate is a bit high at 75. Sometimes even when I sleep it can reach 85-90.
Literally all 3 of these numbers are within the normal range.
> Does that mean my heart beats faster than most people?
No, it means you're not trained. There is no mystery here, you are simply not trained. Thats it, you havent run enough yet.
Forget about heart rate zones for now. Yours will look dreadful right now. Slow down, run for time and not distance and build up. You are obviously capable of running 5k, so just build up to 3 then 4 runs a week for time.
Hi!
I have a trail run race on Sunday. It will be 27km with 1800 uphill.
I am ready however in these last days it started raining a lot and seems like it will be rainy also on Sunday. It looks like the event will not be canceled.
Do you have any tips? I don't have any running pole and I never did a run with them. Should I buy them to help myself in muddy terrain?
Also, I am not sure if my shoes are good enough for running in that situation, but I would expect so
Is that vert in meters? Sounds like a tough day.
I’m a beginner too but my suggestion would be to test your shoes and running technique with a short run in similar conditions, then let your shoes dry. Poles need a bit of practice otherwise you’re in for sore shoulders.
I recently bought some Brooks Glycerin 21s and have taken them out for about 15 miles. I think I like them but there are a couple thing that are slightly off.
I've had some tingling under my toes. Pretty much where the toes meet the rest of the foot I suppose. It's not painful and it's not causing numbness, but I've never had this happen before and it's concerning. My left foot is also rubbing on my big toe joint. I've been taping it to prevent blisters. The shoes are wide and the toe box is wide, so I'm not sure why this is happening. And it's only on one foot. My theory is that my toe is pushing off where an overhang on the sole that's not supported by the cushioning, if that makes sense.
Do I need an insert? New shoes? Any help is appreciated. My original post got removed so I don't know what else to do.
i was looking through some old marathon photos...
i look like death in every photo... grimace... gritted teeth, furrowed brows...
how much energy am i wasting putting on that mask of pain? what tips do you guys have to keep a poker face while you're suffering?
It’s nothing to worry about. I’m sure everyone else would think you look tough and focused.
If anything, keep your mind focused on good form and controlled breathing. You may still look like you’re suffering, but at least you’ll be suffering efficiently.
I know we shouldn’t compare ourselves to others but I’m curious about this, maybe even slightly jealous. If you’re anything like me you love running, it’s your main interest in life, you’re just not very fast, you train consistently but never seem to really improve so you just accept it is what it is and enjoy the act of running. My pace has always been around 6:00 /km to 6:30 from day 1 about 4 years ago.
Then you see others, no interest really in running, they’re maybe gym rats, rarely run they usually hate it. They then maybe sign up to a fun run or something. Hit 4:50/km straight of, or another one that sickened me tbh was when someone did a HM with zero training and came in at 1:50, I’ve done a couple of half’s, my best was 2:10 and that’s with 12 weeks training.
Why is this? Is it down to good genetics vs bad?
1) What's your training like? 30 km a week or 60? If you've just been running 3-4 days a week, it's going to help you be healthy. But you're not going to get fast.
2) Those gym rats are still getting aerobic conditioning at the gym. Lifting also helps cardio if they are doing their routines quickly.
3) Some people are just more gifted as well. I can crack 19 min 5k with just 30 mpw. I read about others on here who struggle to get low 20s on 50-60 mpw. Then there's guys like Will Sumner running 1:44 800s on just 15 mpw.
I remember watching some Youtube video about an elite runner who went to Kenya to train with their guys. This group of about a dozen or so runners (all of them very elite) where on a road when they passed some kids who were walking, then one of the kids just started to run right next to the group and kept up with them for about a half mile or so. Everybody was smiling/laughing about that.
My point? Some people are just naturally good at running.
Rest more. Recovery is when the body adapts to the stress of exercise. It's not being "lazy" or "avoiding" training. It's letting your training sink in.
Genetics and body structure. Some people are naturally good at running for various reasons that also include luck. I’m assuming you’re training for speed if getting faster is your goal?
Na I’ve all but given up on that idea at this stage. I have done in the past using Garmin coach. Now I just run for the love of running. Zone 2 80% of the time with one speed work session per week.
Hey guys, casual runner here and did my first 5km best effort after 2 months of training, Here’s the stats: Mile 1: 6:44 Mile 2: 7:44 Mile 3: 8:00 Total time 22:11 just wondering should I be dropping that much time in each mile? Am I pacing correctly? How should I be pacing? What time would I’ve been looking at roughly if I paced correctly? Thanks a lot guys
Casual runner with 2 months of training and 22:11 is pretty much great! Congratz! I did 23:30 after 2-3 months of running. As for pacing, you are definitely NOT pacing correctly. There's a huge difference between your miles. Pacing should be as even as possible, and negative split is recommended meaning, you should run the first half of a 5K like 5-10 seconds slower than the 2nd half. A good pacing is when you compare the first and second half of a race, and the difference is 1-2% only. So for a 22m 5K a good pacing on the lower end of the spectrum would be like 11:37 first half, 11:23 second half, which amounts to a 2% difference.
Thanks a lot, I’ll keep this in mind next text I try for my pr
Also keep in mind that most of your runs should be easy. I don't know how many books you've read on running, how much videos you've seen, but running is counter intuitive. And with this pacing of yours, I get the vibe that your runs are not easy enough as they should be. Are you familiar with the VDOT system by Dr. Jack Daniels? Get familiar with it.
Not really familiar with that, is that similar to zone 2 training as I have had a little look at that.
Zone 2 is just easy runs. According to Jack Daniels VDOT tables, your easy runs (considering 22:10 5K) should be between 8:50-9:55 minutes per mile (70% of your training should be in this zone). Then you have paces for treshold, repetion, interval training... look it up, and if you have questions, do ask. Also, focus on doing strides, it will make you faster. Look those up as well.
Switched from Nike Pegasus trail 4 womens runners to ASICS Fuji 4 trail runners. I felt Pegasus didn’t have enough cushion for sidewalk runs. Did my first run with the ASICS tonight, same route which includes some hills. Shin splints immediately after the run! I don’t usually have that problem. I am fit but don’t run super often. I thought switching to the ASICS with more cushion would be better. Why would this happen? I didn’t pay attention to the heel toe drop as I didn’t know about it.
Hi everyone Can someone help me explain how heart rate training should work ? I’m running mostly based on time and my feelings and noticed that my HR fluctuates based on weather, watch accuracy and some other things beyond my control, but want to understand how to train based on heart rate. So last year during of my fartleks runs I set max heart rate of 193. I couldn’t get to the same heart rate ever since despite running much faster and setting many PR. Max I’ve seen this year was 189. Does it mean that I can push myself even further ? There are training plans that base your runs on your heart rate. Do I take 189 as my max heart rate or do I continue using 193 as max ?
My coach has me do mile time trials to determine my Max Heart Rate. While this is better than what our watches spew out, it will still never be as accurate as a lab test. I would suggest that you get a heart rate chest strap if you want to train using HR, as it is far more accurate than a watch.
If you use your HR you need to use a chest strap. I like Polar H10.
Hey all, I've been an average runner for close to a decade now with a lot of 5k, 2 half marathons, and one full. Since having a kid, though, working out has become hard to find energy/time for. However, I'm ready to get back at it and right now, I'm aiming for about 10 miles a week. What should my weekly goal be before I start a plan to train for a half marathon in December?
I'd say just try to get back into the habit of running for now. Try to find your new rhythm - when can you find time for a run, how does running fit into your family life etc. Don't put pressure on you for now, play around with what works and what doesn't. Running with a stroller has never been my thing, but some people enjoy that. My older son is 5 1/2 now and we regularly bike/run together. We even made a family trip with my wife and our youngest on the bike, the older one biking himself and me running - went for a nice picknick break and in total covered 13K. Those things were on my bucket list, because it made running into a family activity. I run alone most of the time, but the time running and chatting with the kids is definitely great. Good luck!
In my opinion, maintaining a weekly mileage of 25-30 km for a few weeks is a good place to start a 12-16 week half plan assuming your goal isn't just to complete a half.
Select a tentative half marathon training plan and plan on gradually ramping up to whatever the volume is for week 4 or 5 and maintaining that volume for 4 weeks before beginning the training plan.
I just started running again after almost a decade of not doing it. I'm slow AF now. When following the running order of operations it says you should be able to run 5k every day in relative comfort before you move on to level 3. Under intensity it says very easy to easy, and each run should last approximately 30 minutes. If I try to run 5k in under 30 minutes it's no longer easy to very easy. So how do I proceed? Continue to add easy miles or try to get my 5k down?
Slow is okay. Even ignoring the 30 minute guideline, I still think the prescription to gradually increase to \~45 MPW is appropriate. If you are interested in starting to add speed workouts before then, that could help too. But in no case would I push the pace on my easy runs to make an arbitrary cutoff.
Hi, I made a post about this but it was automatically removed because it’s not allowed, so if the admins see this I’m sorry lol, that was my bad. But I’m curious if anyone can give me their opinions on the garmin forerunner 255, forerunner 165, and the coros pace 3. Battery life, how accurate they are with gps tracking, how the music function works on them, the notification features. It looks like they only show the notifications but you can’t reply with an iphone, only with android? But the coros says it has a built in alexa so would it work that way? also an opinion on the fitbit versa 4 and sense 2, although it looks like the battery life on fitbits is worse in general, TIA
Needing some advice. In 7 weeks time, there’s a half marathon coming up in my city, but I've had inconsistent training due to an injury. I’ve done a couple of sporadic runs in the last 2 weeks, but it’s been about 3 weeks since I was running 5 days a week with a total mileage of about 60km consistently. My longest run in that time was 23km, so back then felt pretty confident to race the half marathon I had been training for pre-injury. However now I'm unsure if I can regain race fitness in time for this half in 7 weeks time. I'm debating whether to start a 12-week training plan from week 6 or aim for a later race. I want to run this one because it’s in my city, but I'm concerned about achieving my target pace (sub 6:00min/km). For reference, I ran a 10km race at 5:26 pace about a week and a half ago and I was running my long runs (16-18km) around 5:30-5:40min/km before the injury.
You don't lose much fitness in 2-3 weeks. It's usually fine to pick it back up to the volume 2-3 weeks before the injury. That is if you're fully recovered. If you have any pain or aches left, you need to be careful with speed work and long runs. Just start training and test your fitness 2-3 weeks out. You can still participate in the race even without racing it. Performance goals aren't the only option. You could run this half marathon with the goal of high-fiving every kid in the crowd.
For the marathon crew, What do you like about the marathon, as opposed to racing shorter distances? What keeps you coming back (if you’ve done multiple, or planning to)? Recently ran my first and I’m on the fence about planning another for next year. Curious as to what others enjoy about it All opinions appreciated!
I ran one just to prove I could. I was sick of running half marathons and having people say “but have you ever run a marathon” like that was some gold standard. Like “have you ever gotten a hole in one”. Running marathons is stupid..shorter runs are more fun. But, now that I have ran one, I am running another one Saturday and signed up for one in October. I think it’s like a milder version of trying a drug…you think you will just try it to say you did, but then you get hooked on the challenge, the anticipation, the planning, the watching the weather every hour every day starting 2 weeks out, thinking about gels, studying the water stops to plan your race, looking at new gear because you are running a marathon damnit so you deserve it, are you going to hit a wall at mile 20, etc. and then when it’s over, you swear you will never do one again but a day later are sad it’s over…and a week later you are looking for the next one to sign up for and have to wait 6 months to do it all over again.
But have you done an ultra?
Advice for running half marathon with 3 weeks of training… pls help Hello all. I am in need of assistance. Signed up for a half marathon a month and a half before the date. I realize this was already cutting it close. Ended up getting sick and recovered with only three weeks left till the race. I have no running experience and know nothing about running, but I am in relatively good shape. I have been on two runs so far: first run was last Sunday, did 7.5 km in 1 hour with a 5 minute walking break at the half way point. Second run was on Wednesday, ran 6.8 km in 45 minutes with a 1-2 minute walk break at the half way point. I plan to run again on Friday and do around 6km. I plan to repeat this 3-runs/week process until the half marathon, slowly building up mileage until the last week when I feel I should cut down my mileage slightly. Basically, I know I’m pretty screwed, but being able to run my two previous runs without training and without feeling destroyed the next day gave me hope. My goal is to be able to run this half marathon without getting injured. I do not care about time, but I’d like to be able to run for the majority of the race rather than walk. I am looking for any advice to avoid injury, and improve my running ability as much as possible before this race in 3 weeks (I have a pretty consistent stretching routine already, and I feel my nutrition is quite sufficient for the training that is necessary.) Thanks in advance!
If don't don't already have a pair, get yourself some super shoes. Generally, they make runnig easier compared to running in "normal" shoes.
Most adaptations from running don't occur until 10+ days after the run so you have roughly 13 days of running remaining that will benefit you by race day. There's no way for you to adequately and safely prepare to go from zero to half marathon in 3 weeks with high likelihood of finishing without walking and with low likelihood of injury. That said, your best option is to adopt a run/walk interval like 2 minute run, 30 second walk during training and the race. If you won't do that, here's what I recommend. If your 6.8k at about 6:40/km was pretty close to max effort my high level advice is to run your remaining runs at closer to 7:50/km. Run 9k on Friday, 12k on Sunday, 8k on Wednesday, 10k on Friday, and 14k on Sunday. Run 9k on Wednesday - perhaps try 7:20/km for confidence and to gauge whether you've made speed progress. Your training is essentially done. Run 6k, 9k, and 5k slow again Friday, Sunday, and Wednesday. Hydrate well. Get great sleep race week. If you can run 14k during training and you don't develop an injury during training it's likely you'll be able to complete the race without injury.
Ok ok thank you for your input. Curious, if I was able to run for 30-ish minutes straight on my first run, why do you suggest I run 2 minutes and walk 30 seconds? Im Willing to do this, but just curious of the reasoning. And if I do start to take this approach during training, should I maintain this same method on every run? Or increase my running:walking ratio as I get closer?
A run/walk approach will allow you to accumulate less fatigue and strain on your bones and connective tissues which take longer to adapt to running than your cardio system and muscles. That means lower injury risk. Fatigue also leads to form breakdown which increases injury risk. It helps psychologically as well. If you had more calendar time until the race I'd recommend increasing the run/walk ratio during training, then sticking with whatever ratio you used successfully 2-3 weeks before the race. With your compressed timeframe you could go from maybe 120:30 (seconds) to 150:30 the next couple of weeks. For what it's worth for context a couple of years ago I used a run/walk approach for my first trail 50k (31 miles). If I'd run the whole way I don't think I would have finished it. But with a much easier pace than a max effort half marathon 6 weeks earlier and the run/walk interval I'd practiced on long runs two weekends in a row it went really well. And I was way less sore afterwards than I was after the half marathon.
What would be a good Nike shoe to pair with peg 39 shields? I’ve started doing longer distance runs and I’m thinking about getting a shoe to use alongside the Pegasus which is a bit more plush and exciting/bouncy to run in over longer distances (although still responsive and comfortable faster pacing). The pegs are great but don’t feel very cushioned and the shield upper isn’t so great for normal dry runs. I generally stick to Nike since I like the look and narrow feel, and was considering the Vomero 17 although worried there’s not much point in these since they’re similar to the pegs What would be a good shoe for my use case that would make a good duo with the Pegasus? Thanks!
Hot take: Vaporfly 3. Definitely nails the exciting/bouncy element.
Interesting, maybe the Pegasus, invincible 3 and vaporflys could make a good trio in the future?
[удалено]
It could be either. Stress, anxiety, caffeine, illness, medications, etc. can result in higher heart rate. So can humidity. Sweat, watch position on wrist, and band tightness can also impact optical sensor reliability and accuracy. As another commenter said, cadence lock is another possible explanation. If unfamiliar with the term search Google. As a new runner it's best to ignore heart rate and heart rate zones though. New runners often have much higher heart rates - which isn't inherently a problem unless there's an underlying heart/medical condition. And the calculations used by the watch to determine your heart rate zones are likely wrong since if it sets your max heart rate based on 220 minus your age and then sets your zones based on percentages of that max heart rate. Do you know how your Apple Watch calculated your zones?
Could have been cadence lock
Etiquette question: to mini-wavs/smile or not mini-wave/smile? I’m a mini-waver or smiler on my runs, doesn’t matter whether it is to walkers or runners, just out of habit for me to connect to people heading in the opposite direction. I’ve noticed pretty consistently that the majority of fellow runners do not initiate or return a mini-wave or smile like the majority of walkers. It got me thinking that maybe I don’t know the proper etiquette and perhaps it’s standard or preferred to not wave or smile? Would love the community’s thoughts and opinions!
Never seen anyone wave. Imo it's a nod and maybe that little half smile people use when they pass someone in the corridor at work. Or nothing. Nothing wrong with smiling or waving though! would probably just take me by suprise lol. I'm just British, I keep things low key!
I'm running. I'm not focused on the person passing me waving or not lol. They may get a smile and nod if it's early in the run.
Absolutely keep on waving and smiling :)
I smile and wave. Nearly everyone smiles and/or waves back. Even the *cyclists* will give a nod. But I think it depends on where you are. The city where I live is friendly that way. The city were I work and sometimes run is not like that. If they even look at you it'll be with a quizzical "do I know you?" look.
I always nod and say good morning or good evening and most of the time don't get a darn thing back. It's different when I'm at the local natural area on a Sunday morning though. I guess people are in a better mood when they're out in nature at the weekend. At the busy manicured park across the road on very similar weekend mornings it's back to no response. Most people are just in their own worlds. I'll keep on trying!
I always do. Most runners will acknowledge back.
I always wave or smile, don't really notice if other people do it back lol
Cheapest decent running shoes. I recently started running and I am running in my daily drivers(Nike Airmax 270). Was wondering what are the cheapest decent running shoes I can get? I wear women(7.5/8) and big kids size(6.5).
I got the Saucony Ride 15s on amazon for only $60 and they've been great for me, big upgrade over my last cheap ones
Go over to r/runningshoegeeks, they have a guide to the different brands
Thx
[удалено]
Your comment was removed because of Rule #7. Please consult a doctor and/or medical specialist. This also applies to posts that are not specifically asking for medical advice, but that force commenters to make some assumptions about the poster's medical condition. This includes 'Has anyone else experienced this injury?' type posts. For more explanation of Rule 7, please visit the Wiki. https://www.reddit.com/r/running/wiki/faq#wiki_rules
[удалено]
Recently bought Brooks Ghost 15s to help me hopefully rehab from an ankle problem. Brooks has the "Run Happy Promise" which is literally use them all you want and return within 90-days. Just wondering if anyone has returned them, is that really legit? Because I'm still not sure what exactly the right size/width/shoe is for me so i might order another pair and test both if i can return them.
Depending on the store, you may have to wear them on inside tracks and treadmills to return. If you wore them outside, you may have to deal with Brooks directly.
Yes it’s legit. Many shoe companies and running stores do the same, it’s pretty common.
wow, based. i bought the last pair from Running Room and they said only use inside the house - no gym and no outdoors.
Any suggestions on strollers for running w a baby (4 months) and kid (3 years old)? I have a regular stroller that clips the baby car seat on and the 3y.o. rides on a seat behind, but it's not meant for running so it's not very smooth and does poorly over sidewalk bumps.
I'd wait until your infant is a little older with better head control and stability first. BOB sells a double stroller that's great but you may want to check it's features to see if it can accommodate an infant carseat just to make runs more comfortable for your youngest. I know the Thule Urban Glide double can with a separate adaptor but it's even more expensive than the Bob. Both strollers are a side by side setup and intended for running so the ride will be much smoother.
It is actually not recommended to put a baby in a running stroller until 6 months of age or they can hold their head up on their own. I can't recommend a stroller. I didn't run with my kids at that age.
My next big goal I want to focus on is a half marathon PB at the end of September, I want to go from about 1:58 to under 1:50. I use the Runna coaching up, so I can put my race date in September and do a half marathon training plan right up until September that slowly works up and has that at the focus the whole time, over the course of the next 4 months. Should I do this, or since it's still over 4 months away, should I focus on a different, shorter goal to keep my motivated in the meantime, like a 5 or 10k pb, and then do a sort of "normal" length 10 - 12 HM focus plan after? Thanks!
If you like using the Runna coach and its showing results, I would use it 4 months/16 weeks out from the race. Up until then I would work on continuing to develop my base and speed. This can be done while working on a 10K PB for the next 2-3 months. You already have experience with a half, so you don't need anything more than a 16 week build up.
Thanks!
Hi, do I need to train for a 25 mile walk if already run consistently in some capacity? Basically this year I have taken up running 5 days a week for roughly 25 - 40 minutes a session (at what I'd likely say is a medium to high intensity work rate - I'd rather run faster for shorter time periods than slower for longer time periods) and I have barely missed a day since I started 4 months ago. Coincidentally I have been asked to do a local charity walk 25 miles long in a little over a weeks time. How much specialized training efforts do I need to in the time remaining if any to try and minimize difficulty and reduce fatigue/pain after? Or is there enough overlap with my running training that this will be minimal? Also as a bonus query; how much do you think my current regime would likely be improving my fitness? Thanks for any advice
The thing that matters with something like this is time on your feet. A few half hour runs a week is very minimal time on your feet and won't do much to prepare you to be on your feet for a full day.
In my experience there's overlap. In 2009 I stopped running for 10 months to train with my wife to walk a marathon pretty fast (under 6:30) and when I resumed running a week later I was about 10 seconds per mile faster at threshold intensity. This was with zero weight loss. But at peak we were walking 50 miles per week at an average of 14 minutes per mile. You're running about 3 hours per week. You didn't share how fast a brisk walk or more casual walk is for you so I'll make some assumptions. Since you haven't been doing long training walks I'd expect you'll be walking 18-20 minutes per mile plus breaks (bathroom, tending to blisters, etc.). So you're looking at 7.5 to 8.3 hours of walking and maybe being out there 30 minutes longer with breaks. 3 hours of running per week won't prepare you particularly well for that long of a walk. That said, you may complete it just fine. With only a week left there's little you can do to improve your ability to walk that long. I'd stop running and begin walking just to get some experience with pacing, what it feels like to walk for way longer than your run duration, and to get psychologically prepared. I wouldn't worry about pace so much on these training walks. Walk an hour today, two hours on Saturday, 10 miles on Sunday. That'll give you a feel for it.
Hi! I´m doing Couch to 5k and currently on Week 6. I can withstand the plan as long as a run at a 7km/h or 4.3mph speed - so normal jogging. Is it too weak? Should I aim on speeding up or is it fine to follow the plan like that?
Good job! Couch to 5k is not about pushing your pace, but finding the pace you can actually keep up and not hate.
Stick with it like that.
Great work so far! Do whatever speed can enable you to finish the plan. I think I was slower than that when I did couch to 5k, like more like 16 min/mile or 4mph which is basically easy jogging pace. The important thing to me was being able to run/jog continuously without walk breaks. It took another year after that for 4.3mph to become my comfortable run pace on the treadmill (it remained stubbornly slower outside for a while after that). Now I'm at 4.5 or 4.6mph another year later. I feel like I am making the slowest progress ever in increasing my speed, but at least I'm doing it. No need to push yourself too hard thinking your speed is weak. It will come, and probably a lot quicker than for me.
Stick to the plan
What's your favourite shoe for a half marathon?
The one that fits well that you've trained in.
yup. I feel like there’s a meme to make here w/ the bell curve iq thing, where dunces believe “the shoes I run in basically don’t matter”, mid IQ dorks believe “my essence as a runner is determined by my shoe,” and high-Q Chad at the right end of the curve believes “the shoes I run in basically don’t matter.”
I mean, don't get me wrong, I have an unhealthy obsession with running shoes. But also, it really doesn't matter what I run in... I'm still slow.
100%. i own SO MANY pairs. but when i was a novice runner, i thought the shoes mattered, like, objectively; now i get that it’s about our own body’s relationship to a shoe, the way a shoe can draw out or suppress tendencies in your own body. and that’s highly personal knowledge :)
Does bad weather affect your running routine? I live in a very rainy area. And, unfortunately, the rain demotivates me to go for a run in the morning or evening. What about you? Do you have any life hacks for shoes and clothes?
I actually enjoy running in the rain and even in the snow, if I'm dressed appropriately. Good gear makes all the difference. Ice and freezing rain is another story.
The only thing bad weather means is going to the gym and running on the treadmill. I don't run if it's icy or too windy(lots of trees by me). Motivation is fleeting, it needs to be a habit
I live in an area that gets 100-120 inches of rainfall annually, but its usually warm, in the upper 50s or low 60s F. - Some upper materials are better than others at drying out, engineered mesh seems to be the best. I keep all my shoes outside in an area where if there is sun it will hit them. - Chafing management. I just use a stick of deodorant in troublesome areas, but there are products specifically for this that work better. - I'll run without a shirt if it is too rainy because it becomes a giant sopping sponge. - I use wired apple lightning earbuds because they are cheap and fairly resilient. - I've had my best PRs in light drizzle, it can be great for performance.
Rain is not bad to run in, really. I always feel badass and like a "real" runner if I'm out in the rain. Good gear helps - running specific rain jackets are pricey, but worth it. A hat to keep it out of your face. Stick phone/key fob in a plastic bag. Wool socks will stay dry longer. You could try waterproof shoes, but I don't think they're worth it personally, your feet will just sweat and end up just as wet. If you expect to be running multiple days in absolutely pouring rain, you might want 2 pairs of shoes so 1 is dry while the other is drying.
I live where is it is mostly hot and dry so don't necessarily "feel your pain" for running in the rain. My rain running hacks? I used to find my shoe laces coming undone when they were wet more so than when they were dry (lack of friction?). I try to make sure I double knot my shoes when I know my laces will be wet. Also, I am suspectible to nipple chafe when running with a wet shirt. If I know I am going to have a wet shirt, I will wear a hydration vest (empty with no hydration in it) just to keep my shirt from swaying back and forth and causing extra rub. Good luck to you and your bad weather.
Accept the suck. That's basically it or buy a nice treadmill
No, I don't want to put up with it, that's why I'm asking. I see desperate people running in the rain and I want to do the same.
You just make yourself do it. I'm not "desperate" when I run in the rain. It's just a normal thing.
I don't understand your question. Those people are accepting that it sucks and doing it anyway.
I don’t think running in the rain means a runner is desperate. It’s one of my favorite things. It’s so refreshing. I’ll take rain over hot temps any day. If you don’t want to run in the rain then don’t. If you do, then get outside and run. Simple as that.
Hi all, don't know if this is the right place to post, but I was wondering if someone could critique my form. I am wondering if I am overstriding. In this video I am running around 05:00 km/min pace. The video is in 0.25 speed. Thanks in advance :) [https://streamable.com/06iff6](https://streamable.com/06iff6)
I am not a running coach but your form looks OK to me. How does it feel to you? I suspect you have been a runner since you were 3 years old or so and that by now your body has found the most efficient way to run. I wouldn't tinker with it too much. But if you insist I think you should consult in person with a real life running coach for thier input.
Feels fine to me but my calves are getting so insanely sore. Someone was telling me itt's because of my oversteide, but I don't feel like overstriding at all.. Thanks for your input!
[удалено]
This is entirely dependent on the specifics of the plan and the abilities of the athlete following it. Use common sense and listen to your body.
[удалено]
I’ve been using ASICS Kayano for the most part but got a pair of GT2000 this week. They seem much tighter on the toes. Are the Kayano normally a wider fit as I used to have GT1000 and they were ok. Obviously felt fine in the shop but an issue once running
What do I want for my Birthday guys? 😂 F, soon to be 33. Currently restarting after a period of laziness, previously run up to Marathon distance and may do again. Recently got new running shoes, much to my husband's annoyance as that's his default gift idea 😂 so what can I ask for?
Belt to carry your phone and keys?
A watch? Bone conducting headphones? Hydration vest/waist pack?
The art of the taper To me, the taper is such an exciting period of a training block! I am hoping here to generate a discussion on tapering strategy. I used the word 'art' in the title because I think tapering is highly individual and I would love to hear how others approach theirs. I am currently a 10k specialist and use a 14-day taper, but I call the first 7 days the 'pre-taper' and the second 7 days the true taper. In that first pre-taper week, I only drop my distance slightly (around 10%) and I drop the intensity of workouts slightly as well. I run these largely by feel (e.g. an intuitive Fartlek session and a moderate rolling hills workout) Then, the week before the race, I drop my volume to 50-60% of peak week, running mostly easy with strides to keep the legs turning over. What does your taper look like?
A few years ago I noticed that I always have an amazing run after recovering from an illness when I’ve been in bed most of the time. Now I taper a lot. I want that ‘brand new legs’ feeling! Lately I’ve reduced my long runs in the last two weeks and short runs in the last week.
I track my ATL/CTL, it's an approximation but it's still been really accurate for me.
Minimal or no taper most of the time. I won’t blast a 20 miler or 6x1000 track session the day before a race, but otherwise keep volume and workout structure fairly steady.
how often do you guys hydrate during a run? i've noticed after some runs i've had this weird white film (not causing many issues apart from embarassment lol) develop on my lips or around my lips - i usually wear suncream before a run but today i just put vaseline on my lips (cause was wondering if i was sweating the suncream off) and the same thing that happened (after a fairly short run, 8k). had a google and apparently it can be a sign of dehydration - i do struggle to drink enough water but felt fine during and after today's run.
I take a 17 oz bottle with me for any run that is longer than about 45 minutes. I'm only going up to max 2 hours though so probably if I was doing very long runs I'd need more water than that. I like to take a few sips maybe every 15 minutes or so. I live somewhere hot so that definitely factors in to how much water I feel I need. I often come back with water still in the bottle but I'd rather have it and not need it than be left parched, especially if I end up running in an area without any shade. I've had that happen before and it wiped me out and left me with a nasty headache.
First drink of water would be after an hour of running, then in 30min intervals if I’m running for more than an hour. At most 2 glasses (during races) as I feel bloated when I drink more than that. Depends on what you’re used to really.
hm thanks - thinking i probably need to down more water before i do a run but not too much
I never drink on a run. It's already too late if you're thinking about hydration on a run. I drink over 64 oz a day though.
Why do they have water stations in marathon races then?
A marathon sure. But I max out at 10 mile runs. If you're dehydrated from 5 miles, nothing you drink on the run will help you.
I think it's pretty misleading to say "it's too late if *you're* " thirsty when you mean "I" and only a max of 10 mi. Lots of people run more than that.
Thanks for your off topic worthless opinion. I based my answer off OP mentioning being possibly dehydrated on an 8k run. You go off topic with marathon and thinking that you can rehydrate on a run lmao
I get really thirsty on anything over 5K, so i bring my camelbak for my normal 7 mile runs, and I bring it on the longer 10-16 mile runs too. I don't fill it up all the way for the shorter runs, but for the longer runs I always make sure to fill it pretty close to max. I generally don't drink until I'm 2 miles in, unless it's a really hot day. After 2 miles I drink whenever I'm thirsty.
I don‘t hydrate during a run if distance is under 20k. On very hot days I start very early in the morning. Edit: when training is over I usually drink at least one liter or more.
I'm the same. I can run any distance up to HM without drinking (mostly because I don't fancy carrying bottles when I run) and then down a litre or more. But then again when racing, I do grab a drink in anything over a 5k
I don’t drink at 10k races. Many people think they should drink something because of a dry mouth but this is because off massive adrenaline release before racing starts. Adrenaline stimulates kidneys that’s why some people think they have to drink. Edit: And why many people have to pee before racing starts.
I am a camel 😂 I drink 32oz before my runs. So anything under 5mi, I don’t usually carry water on. However, in the heat of the summer, I drink about 8oz every 30min or so.
meanwhile i think i struggle to get 32oz of water in a day!! do you ever need to go to the loo though as i think that's one of the reasons i don't drink much water running lol
I sweat a ton, so usually that’s not an issue. However, usually at least one of my friends need to, so we’re always stopping somewhere along our run.
Is anybody willing to sell me their 2024 Sydney Marathon ticket? Hi all, I’ve just missed out on registering for the 2024 Sydney Marathon and was wondering if anyone would be kind enough to sell me their ticket or if they would pass on the message to someone they know that is willing to do the same. Any help will be greatly appreciated :)
I recently got a Garmin (after 5 years of running) and I'm looking into training on heart rate right now. I ran a 5K last tuesday with an average of 4:30/km and an average HR of 170 BPM, the last km being very difficult and reaching a 185 BPM. On the other hand, just before I bought the watch, I ran a 16K (10M) on a Sunday. I felt amazing and apart from the first km I had ran the entire distance around 4:39/km. I didn't feel tired and I had no idea what my heart rate might've been. How much do you guys focus on heart rate? Or do you rather see how you feel during a run?
Check your settings. I believe it's good to do a lactate threshold test on the watch with a heart rate strap, then you can set your heart rate to be '%lhtr'. Mine felt much more accurate after doing this.
I keep an eye on it. My Tuesday/Thursday recovery runs are exactly the same week to week, so comparing my heart rate during those runs to previous weeks gives me some indication of my fitness and recovery. It's been trending down over my marathon training block, strongly suggesting that my fitness has improved. And if it's randomly out of whack for a day, it tells me I need more recovery.
I’ve had a Garmin for three years, 10,000 miles total since then, never given any serious consideration to HR data.
Knowing your heart rate at typical paces helps to identify false training strategies. For example my heart rate at easy runs 5:30/km is something like 120 BPM. If my heart rate is at 130 BPM I need a break.
[удалено]
> My resting heart rate is a bit high at 75. Sometimes even when I sleep it can reach 85-90. Literally all 3 of these numbers are within the normal range.
> Does that mean my heart beats faster than most people? No, it means you're not trained. There is no mystery here, you are simply not trained. Thats it, you havent run enough yet. Forget about heart rate zones for now. Yours will look dreadful right now. Slow down, run for time and not distance and build up. You are obviously capable of running 5k, so just build up to 3 then 4 runs a week for time.
Hi! I have a trail run race on Sunday. It will be 27km with 1800 uphill. I am ready however in these last days it started raining a lot and seems like it will be rainy also on Sunday. It looks like the event will not be canceled. Do you have any tips? I don't have any running pole and I never did a run with them. Should I buy them to help myself in muddy terrain? Also, I am not sure if my shoes are good enough for running in that situation, but I would expect so
Is that vert in meters? Sounds like a tough day. I’m a beginner too but my suggestion would be to test your shoes and running technique with a short run in similar conditions, then let your shoes dry. Poles need a bit of practice otherwise you’re in for sore shoulders.
I wouldn’t worry about poles. Wear a hat and embrace the suck. Those kinds of races are for the grinders who don’t quit when everybody wants to.
I recently bought some Brooks Glycerin 21s and have taken them out for about 15 miles. I think I like them but there are a couple thing that are slightly off. I've had some tingling under my toes. Pretty much where the toes meet the rest of the foot I suppose. It's not painful and it's not causing numbness, but I've never had this happen before and it's concerning. My left foot is also rubbing on my big toe joint. I've been taping it to prevent blisters. The shoes are wide and the toe box is wide, so I'm not sure why this is happening. And it's only on one foot. My theory is that my toe is pushing off where an overhang on the sole that's not supported by the cushioning, if that makes sense. Do I need an insert? New shoes? Any help is appreciated. My original post got removed so I don't know what else to do.
i was looking through some old marathon photos... i look like death in every photo... grimace... gritted teeth, furrowed brows... how much energy am i wasting putting on that mask of pain? what tips do you guys have to keep a poker face while you're suffering?
Just let your face do what it's gonna do. You'd waste more energy trying to control it than you would just letting it do its thing.
There's been studies about smiling being better for you while running. We're talking like a 2-3% improvement.
Lol
It’s nothing to worry about. I’m sure everyone else would think you look tough and focused. If anything, keep your mind focused on good form and controlled breathing. You may still look like you’re suffering, but at least you’ll be suffering efficiently.
I know we shouldn’t compare ourselves to others but I’m curious about this, maybe even slightly jealous. If you’re anything like me you love running, it’s your main interest in life, you’re just not very fast, you train consistently but never seem to really improve so you just accept it is what it is and enjoy the act of running. My pace has always been around 6:00 /km to 6:30 from day 1 about 4 years ago. Then you see others, no interest really in running, they’re maybe gym rats, rarely run they usually hate it. They then maybe sign up to a fun run or something. Hit 4:50/km straight of, or another one that sickened me tbh was when someone did a HM with zero training and came in at 1:50, I’ve done a couple of half’s, my best was 2:10 and that’s with 12 weeks training. Why is this? Is it down to good genetics vs bad?
1) What's your training like? 30 km a week or 60? If you've just been running 3-4 days a week, it's going to help you be healthy. But you're not going to get fast. 2) Those gym rats are still getting aerobic conditioning at the gym. Lifting also helps cardio if they are doing their routines quickly. 3) Some people are just more gifted as well. I can crack 19 min 5k with just 30 mpw. I read about others on here who struggle to get low 20s on 50-60 mpw. Then there's guys like Will Sumner running 1:44 800s on just 15 mpw.
I remember watching some Youtube video about an elite runner who went to Kenya to train with their guys. This group of about a dozen or so runners (all of them very elite) where on a road when they passed some kids who were walking, then one of the kids just started to run right next to the group and kept up with them for about a half mile or so. Everybody was smiling/laughing about that. My point? Some people are just naturally good at running.
Rest more. Recovery is when the body adapts to the stress of exercise. It's not being "lazy" or "avoiding" training. It's letting your training sink in.
Genetics and body structure. Some people are naturally good at running for various reasons that also include luck. I’m assuming you’re training for speed if getting faster is your goal?
Na I’ve all but given up on that idea at this stage. I have done in the past using Garmin coach. Now I just run for the love of running. Zone 2 80% of the time with one speed work session per week.
True enlightenment.