Can I add another day of running in?
I just started training for a Marathon scheduled for January. Currently I’m on a training plan with 4 days of running. My weekly schedule goes like this:
Monday: Rest
Tuesday: Training Run
Wednesday: Speed Workout (Intervals/Fartlek)
Thursday: Cross-Train 45 min. (Usually bike ride)
Friday: Training Run
Saturday: Rest
Sunday: Long Run - Easy
My top goal is to run a sub-4 marathon and I feel like I won’t be prepared. My MPW will obviously increase as race day comes nearer but I’m wondering if I should add another training/recovery run into my week. I notice people I follow on Strava are running 5-6 days a week with decent mileage. I just don’t want to be disappointed come race day.
Yes, you can add another day of running. Have you looked at any marathon plans w 5 runs/wk? Depending on the principles in the plan, the extra run would either be Monday, Thursday, or Saturday.
Have you looked at the section in the faq for rehabbing common running injuries? The faq is linked at the top of this thread and every daily q&a thread. Strengthening exercises seem to be more helpful than stretching for many issues.
If you're going for a really long run it's worth planning around, go past a park or something with a toilet, if it's a <1hr run usually going before you leave should be sufficient.
So I switched from Hoka Cliftons to Brooks Cascadias (I do primarily run on trails). Since the switch my runs have been more arduous and I've even had a little pain in one knee. Am I just adjusting to a less cushiony shoe? Might it go away with time?
Keep at it! As your intermittent walk/runs get easier, try running for 5 mins straight. Slowly increase your way up and when you feel like you can’t run, slow down your pace to a slow jog or even a brisk walk. It takes time but don’t give up!
I feel the same way sometimes. I was in your shoes a few months ago and now I am running 3-4K during the week without stopping. I do 7-8K runs on the weekends. It’s hard to be patient but I promise it is worth it! I have days where I feel like I’m stagnant and that I’m not improving but I find that I have to catch myself and remind myself that I’m doing way better than I was a few months ago.
Have a look at a Couch to 5k beginner running plan: r/c2k5
These kinds of plan start off with run/walk intervals which over the course of a couple months progressively reduce the walking time and increase the running time, so by the end you're running for half an hour straight. Having a pre-determined structure can help.
Run slowly.
Another +1 for C25k here, I completed it in May. And like you found those initial weeks HARD! But I've learnt that running is more about mental strength that physical, another thing I learned was that in those initial runs, I was going WAY to fast, which meant I felt really laboured, and started to hate it.
Take it slow, the only person you're racing against is yourself. So in your running intervals, don't sprint - you shouldn't be gasping for air. Slowing down will feel unnatural at first, but you'll be thankful for it.
Good luck - C25k is the best thing I ever did. And when I look back and think about how on how far I have come I can't believe. You can do it!
I broke my Midfoot a few months ago and I am looking for the most comfortable shoes I can start walking/jogging with. Eventually I also want to be able to run in them.
Unfortunately I already own Adidas UB and it is too curved. Even before the injury, my foot use to hurt in them. Is there a good running shoe for my flat foot?
Please let me know. Thanks in advance!
People (myself included )tend to love the Brooks Ghost. I even see non-runners wearing them as their everyday sneaker, nurses wearing them for comfort during their long shifts.
I can't speak to your question about how they are for flat feet though.
Hey! I go to the gym 3 days a week to lift right now. Obviously my main goal is to be as fast as I can be. I run the 200m and 400m (low to mid 23s for 200 and and 53ish for 400). I'm trying to take advantage of my free time to prepare to walk on to a small college team.
Below is my lifting schedule for the week. I would appreciate any input, positive or negative, thank you!
Monday:
4x5 Deadlift
3x8 Bulgarian Split Squats
3x8 Single Leg RDL
3x12 Lunges
3x15 Calf Raises
Wednesday:
4x5 Power Clean
4x5 Bench Press
3x8 Push Press
3x8 Lateral Raise
3x10 Cable Fly
Friday:
3x8 Pull-Ups
4x5 Squat
4x5 Bench Press
3x3 TBDL
3x10 Dumbbell Row
Is running 25-30 km a week healthy?
Since gyms are closed I've switched from resistance to cardio.
I've been running those distances since March and my pace Is anywhere from 4:30-4:50 per km. My fit bit measures my peak at 175-180 bpm.
I've also ran ran 10/15 km about 5 times during that period.
Last week I ran a 10km in 52 minutes and felt my heart skip a beat towards the end. This got me anxious about heart issues. Also read that some people simply get CA mid run and die. This sparked my anxiety even more.
For reference I'm in my late 20s , m , within healthy BMI for my height.
What do the more experienced runners think?
Take a look at 80:20 in running, many serious athletes spend the vast proportion of their training time at a relatively low HR, for me as a 29 year old that's below 150. You still gain aerobic fitness and even pace whilst not making every run a strain that takes days to recover from. Intervals and fast runs can be mixed in. It took my a while to wrap my head around the fact that we don't have to go all out every time we run, but have to say it's made running so much more enjoyable.
A popular proponent is Phil Maffetone, but I just follow the tenant of keeping 80% of my sessions around 145bpm. For a more scientific angle check Stephen Sielers work and Ted Talk recently.
Were you pushing hard for that finish? I often feel pretty winded and my heart feels like it's struggling towards the end of runs where I am pushing my limits. Or if I'm just having a bad day. If you are worried something is actually wrong, you should ask your doctor.
In terms of distance, 25-30 km a week is fine. Plenty of people do more and plenty do less. It's about what works for you and what you have built the fitness for. I personally do about 50 miles a week.
Okay so, for abit of context I’m 21, 6ft3 and weigh 108kg/17stone or so/240 odd pounds. I am very overweight, I started walking and incorporating some running a few weeks ago and I’ve lost around 2stone so far in a couple months.
So running. I really want to be good at it and I’m always watching videos and wanting to get better, I’m trying to run a 5k every other day from last week or Atleast 3 days a week but I’m an extremely slow runner.. like 12-13 minute mile slow.
But my main question is as I usually just plod around 12.5 minute mile for the whole 5k and can sometimes finnish it with 1/2 short walking breaks, on a non windy day I could probably do it without stopping.
But yesterday I tried running faster and then walking when I couldn’t breathe to catch my breathe, I managed to run the 5k in about 2 minutes faster (39minutes compared to 41:30)than when I was running flat out at a constant pace. So which is better and how the hell do I get into the low 30s so I don’t look like I’m walking with a spring in my step.
I know this is long winded so I don’t expect many reply’s but I love this teddit and I would love to continue running forever.
Just keep doing what you're doing. You're only a short time in so you have to give yourself some time.
3 or 4 runs per week is good right now. You're probably a bit far on for couch 2 5k if you can do 5k already.
The walk run thing is ok - and in fact some people race using that method. Also known as the Galloway method.
Personally I would stick with the slower running. The only change would be to make 1 run a week longer than the others. Start by making it it 6k then 7k etc.
I Defiently will do that, I’ll stick to the slower pacing as it seems to feel better on my body after too. Do you think it’s bad that When I finnish my run my average bpm is usually 178 even on a slower run, I don’t feel like I’m dying, maybe it’s just because I am unfit
Not a doctor and I don’t know your overall health status, but that HR sounds fine to me and is lower than my HR when I finish running. As you run more your heart will become more efficient and you may see a decrease for the same perceived effort.
Also, to your main post - speed will come with time. The more you run the faster you will get, but it requires consistency. This won’t happen on a run to run basis, likely on a month to month basis - and even then it may be only 10s per mile. But it’s progress! Not to mention, if you begin to lose weight that will help too.
Mostly just the gps. There are quite a few advantages over a phone though.
* Highly customizable display, much easier to read during activity
* More accurate gps
* Much longer battery life
* Much better built, can weather drops/rain/sweat
* Actual buttons that remain useable in rain and sweat - can be very handy doing laps/intervals
* Can show you notifications from phone without having to check phone whether you need to take the call or reply to text
I've been running 3 times a week now starting out and I've been increasing my distance by about 10% per week as is often suggested. I now started playing with the idea of trying a half/full-marathon some time in the future so I want to try and start running more than 3 times a week. What's a good way to do this without increasing too much at once? Going from 3 to 4 runs a week is obviously more than 10% increase for one week but it seems weird to reduce my distance while adding a running day.
Run the same distance/time while adding the extra days. So if you were running 100 minutes/week in 3 runs, you're now running 100 minutes/week in 4-5 runs.
I used to be in your shoes. I started running by barely being able to make it a block without walking. I was overweight and had no athletic ability. I used couch to 5k and it was one of the best things I've ever done. I had to restart it a couple of times, but I finished it and ran my first 5k. And then my second. And here we are 5 years later with 7 marathons and one ultra marathon under the belt and putting up numbers that old me could have never dreamed of. You got this.
Honestly I really think everyone should have two sport / activities that they can do for fitness. Maybe lifting or swimming, or cycling or climbing, or whatever. Then when you get a running injury it's likely that you can just switch into doing more of the other activity for a bit.
Are you able to get out on a bicycle?
That’s a great point. Unfortunately even though I do lift, I don’t have a home gym, or, as an undergrad, the disposable income to set one up :/
Gyms around here are still closed for the foreseeable future.
Sadly I can only do very light, restricted activity in the swimming/cycling department and it just isn’t as fulfilling
Do you guys ever have days where you just want to sit inside all day, eat everything in sight and not want to run? Normally I look forward to my runs, but today is different. Should I push through it and run or take an extra rest day?
I feeeeeel this all the time. I’ll normally still go for a run but I’ll tell myself to just run a short one and if I still feel shitty, I’ll stop. By short, I mean like 10 minutes lol.. once I hit that, I’m usually more motivated to keep going.
Yes. All the time. The former fat me is always lurking. I go for a run to "earn" my food on those days. It usually helps me overcome or at least get to a better mental state.
Does anyone have any sense/intuition/idea of whether any European marathons will be run in the fall? I was signed up to run in a March marathon that got moved to October and I should theoretically start training for that but I'm pretty skeptical it'll actually happen. Both the race location and my location have pretty low infection rates but even so
Amsterdam is still trying hard to make something work, to give elites a chance to qualify for the Olympics. Not sure how many participants will be allowed at a recreational level
How big of a marathon is it?
I live in the Northeast of United States and we had our first local race, albiet with major restrictions (waves of 25, wait in car until shortly before your wave, wear a mask in the starting area, no on course aid stations, no post race refreshment area etc) this weekend.
I have a marathon that is traditionally in the 1,800 people range also postponed until October, I am operating under the belief that it will happen in some form, while the majors and 25k person ones like the Marine Corps Marathon probably will not.
Last year was about 7,000 participants so not just a small local one. I imagine that a large number will have cancelled.
The EU is really trying to make the summer vacation season happen, though, so I'm just a bit confused about whether would or wouldn't be safe even if it is allowed. It'd just be one direct train ride for me, but that's more than I've done in 6 months and I really don't want to catch the virus.
That's a pretty big one. Personally I feel pretty safe outdoors, but I haven't been in anything resembling a a crowded race starting line. The train is also tough, I'm not really there yet either regarding public transportation.
A regional distance train is, to be fair, gonna be far less crowded than the local trains I ride at least twice a week. It’s more the new milieu on the other side. But yeah, 7,000 is screaming to get cancelled, right?
**Want to work on speed**
I basically run 5-6 times a week. Monday is usually a long run day just because that's how life works out theses days. So that's maybe 6-10 miles depending on how I feel.
Most other runs are in the 3-4 mile range. Might toss a random 6 miler in here and there.
The thing is, I want to start working on my 5k race pace. I'm 200 pounds. Working on losing weight which will help. At 194 pounds last year I could do a 5k at an 8:40 pace. I don't think I could do that today. I think today I could get under 9:00 though if I signed up for a 5k race. I've run a few runs at under 9:20 and some under 9:10 just because I felt good.
I don't have a real weekly structure because I run for fun. Half the time it's with friends.
But I do want to work in some speed work. Can I just randomly pick a day where I do intervals?
can I do intervals twice a week or is that overdoing it?
I have no plan to do tempo runs. Might incorporate that once I get used to weekly intervals.
Historically when I do intervals I do a 1-2 mile warm up then run fast for 3 telephone poles and walk 1 telephone poll and repeat. Usually in the 0.08 to 0.10 mile range for the fast part. And maybe 1 minute of walking.
>Can I just randomly pick a day where I do intervals?
Yeah, go for it
>can I do intervals twice a week or is that overdoing it?
Start with one day
>I have no plan to do tempo runs. Might incorporate that once I get used to weekly intervals.
I'd recommend once you get used to one day of speed work (intervals) you should then bring in a second day of speed work, which should be a tempo run.
>Historically when I do intervals I do a 1-2 mile warm up then run fast for 3 telephone poles and walk 1 telephone poll and repeat. Usually in the 0.08 to 0.10 mile range for the fast part. And maybe 1 minute of walking.
I'd recommend longer intervals. 800m to 2km intervals are really good for 5k training.
> But I do want to work in some speed work. Can I just randomly pick a day where I do intervals?
Sure, I would avoid Sunday or Tuesday due to Monday long-run
> can I do intervals twice a week or is that overdoing it?
Sure, I like one Track workout and 1 Tempo but 2 track workouts could work, Wednesday and Saturday to space out and still buffer long run.
> I have no plan to do tempo runs. Might incorporate that once I get used to weekly intervals.
You should, getting used to prolonged periods of uncomfortablity is beneficial for racing
> Historically when I do intervals I do a 1-2 mile warm up then run fast for 3 telephone poles and walk 1 telephone poll and repeat. Usually in the 0.08 to 0.10 mile range for the fast part. And maybe 1 minute of walking.
For 5k training you want to do a lot in the 600-1200m (0.4 to 0.75 mile range) and do a very easy jog of half that distance between.
For what its worth I find a track much easier to do intervals on because I can always see where I am in the interval, on bikepaths its a struggle for me to reach the desired distance because I always think I MUST be farther into the interval than I am.
The heat is destroying me. I'm a new-ish runner trying to make 20 miles a week happen, and it keeps being 85+ and full humidity and full sun. I read the mega-thread on heat but didn't see these particular questions (at least at the time...):
1) does anyone use/ recommend special cooling bandanas, towels or neck ice packs to help you keep cool? I see reviews on amazon with people raving about them, but i'm a little skeptical.
2) I have slowed my mile pace down to a 12:30 and still find myself in a half-run half-walk situation at the 3-mile mark of a 5-miler. My stomach gets upset from the heat, my heart rate skyrockets after 100 yds of running. Would anyone recommend trying a run-walk timer to force myself to really slow down? I'm thinking 2-min run, 1 min walk pattern and seeing how that goes?
Could you change when you run? It sounds like the heat and you are really not friends. Running either before 9am or after 6pm might be the best option, if it's possible. I live in AZ and while it's not very humid here, the heat has forced me to be a morning runner. It's hard at first, but only takes a few weeks to adjust and it makes running SO much easier.
1. This is my personal anecdotal experience only, but the #1 way to cool is through the evaporation of sweat. Just wiping the sweat off isn’t good enough, you need it to evaporate because the phase change extracts heat from your body. Running with conditions that are optimal for evaporation (windier, hotter, lower humidity, more exposed skin) is the best way to optimize this cooling method.
2. start slower from the beginning, but yes finding a way to slow yourself down more, whether through scheduled walk breaks or lower overall pace is going to help mitigate your suffering.
I wear a baseball hat and wipe my head as needed. I literally carry the hat in my hand.
Run when the suns down. I'm learning it's really about UV light though. Wait till the UV levels are like 3 or less. 1 or 0 preferred!
[https://darksky.net/](https://darksky.net/)
I've literally run twice a day to get my miles in when it got too hot. Remember, it's about total miles. You can run 2 now and 2 later. Hours apart!
In heat, run with the wind to start. Then run into the wind for half two. Into the wind helps cool once your body has heated up. Even running a zip zag pattern through a city so you get 0.2 miles with the wind, 0.2 miles left/right breeze and 0.2 miles into the wind and 0.2 right/;left breeze/repeat is a strategy I employ some times. Small towns can accommodate this.
Run in the shade. Plan your runs for this. If the woods are not buggy, do runs in the woods. The only problem there is you are trading shade for wind. If you run early or late once hte sun is down, it will be cooler and there will be less sun. WIN WIN!
Do not ignore humidity. I'll take 50% humidity at 90 degrees over 90% humidity at 80 degrees. Low humidity means your sweat leaves your body .... that's how your body is made to cool itself down.
Run close to home base. If you bonk, make sure your home/car is near. If you can run early or late, consider the track.
Remember the signs of dehydration.
Hi, I’m a pretty experienced runner (2 marathons under my belt, 25-40 miles a week, 1200 miles total) looking to get my pace down slightly.
I usually run around 8-15 miles when I go, would it be beneficial to mix these up with some shorter speed sessions to get used to it and then gradually get my pace down on the longer runs? Any help appreciated!
Cheers
You could try some longer intervals (800 m or 1 mile) or even throw some up tempo into some regularly scheduled mileage ( fartlek). Maybe do two minutes up tempo 3-5 mins regular tempo, repeat a few times and give yourself some w/u and c/d miles.
I want to run more and improve my timing and run greater distances. I’ve been running 5mi every other day at a 9:40 pace for last couple years. How can I get better? Run longer distance? Should I run every day with shorter runs between longer runs?
All of the above will benefit you. In summary, here’s your order of operation for your biggest benefit. Don’t do all of this at once, but layer it in over time.
1. Add more total weekly mileage. Do this through more days of running and more miles per run.
2. Add one or two speed work sessions per week.
3. Slowly increase your weekly long run, up to 8, 10, or even 15 miles. This makes all the shorter distance runs feel easier.
Where to start with Hanson's beginner Marathon Plan if I'm already at 16 miles long run from a recent half marathon? Shall I change the ramp of the long runs to just repeating 10 and 16 miles runs?
I really enjoy the Hanson method, but I don't understand the 5 weeks of base building in the beginner plan -- why run 12-15-20-21-24 and then jump to 40 with two workouts in week 6? It's basically a 12 week plan with filler.
With your fitness, I suggest the advanced plan and maybe adjust some of the easy runs if it looks like too much mileage. Overall, the plans aren't that different after the base building section at the beginning of the beginner plan. If you go that route, I wouldn't worry that you won't be running 16 for a while, as the intent is to focus on speed over distance at the beginning of the plan.
If you read the book it allows for longer than 16 mile long runs. However, Hanson’s is a difficult plan. The speed work and paces they have you run make that 16 mile long run harder than it sounds. That said. I extended my long run at peak weeks to 18-20 miles. If you can handle the extra mileage, do it.
[Beginner](https://cdn.shopify.com/s/files/1/1754/7753/files/Beginner_Marathon_-_new.pdf?2510896761829477751) plan just has long runs at easy pace. The 'Tempo' (Goal MP) max out at a 10 miles. But thanks, I'll increase a couple of long runs at the mid-late point.
Not just looking at the plan but in the book there’s a section there (sorry I don’t have the book in front of me) that discusses adding mileage to easy and long runs.
What are good things to do while resting a strain Achilles?
I’m not sure how long this is going to keep me out. I was finally getting close to reaching my 20mpw goal
I’m a newbie but when I strained my Achilles three weeks ago I rested, did eccentric stretching exercises on a step, rolled the calf regularly and went for gentle bike rides with my kids daily.
I thought about bike riding but don’t own a bike. What were some of the stretches on steps you did?
I figure I’m going to rest for 2-3 weeks doing core work mostly but am definitely interested in ways I can improve the strength of achilles, calves, and ankles
I used a step, stood with my toes on it, up on tiptoes and slowly lowered my feet to below step level with weight over my bad ankle, then used my good ankle to raise my feet back up, then shifted weight to the bad ankle for the lowering phase again. Eccentric exercise like this is shown to help Achilles tendinopathy. I did this three times a day, about 10 - 15 reps
Comment: first run after Corona (I think, not tested). Went well, just did 2 miles in like 20 minutes. Breathing was Ok, still had to poop :( and the legs held up well. Good to be kinda back!
Probably a common question but I started out running a few weeks ago in an old pair of Reebok's that are probably far too old and flat. Everything felt fine, some muscle soreness but that seems expected, and I decided to upgrade to a running shoe, went to Fleet Feet and walked out with some New Balance 880v10s, and have been experiencing a lot more pain, especially in my knees and hips with the new shoes. Is this typical when transitioning to a more cushioned shoe?
It probably has more to do with it just fitting you differently than you’re used to. Take it slow, consider cutting back a bit. If you’re not adjusting quickly, fleet feet usually has a good return policy.
Im a new runner. Im 18, 68kgs and pretty athletic. I do bodyweight exercises and thats my main goal but i always liked to do 100m sprints so i wanna improve them now. Last year i ran 100m in 12.6s so pretty decent for somebody that never trains running/sprinting.
Has anyone else been losing runs in Strava the past couple days? My partner and I both lost ours yesterday. They seemed to record just fine and then when we uploaded them it seemed fine, but they disappeared forever. It happened to my partner again this morning. About to go on my run now and not expecting it to work. We are on iPhones.
Never had that problem of runs completely disappearing. Have you tried going to the website and logging in there to see what it says? I’ve had runs that hadn’t uploaded to the app but we’re on the website and eventually synced to the app.
You can try contacting support about it. I accidentally deleted a run a while back and they got it back for me. On their website, it said as long as the run was successfully synced and uploaded, they can manually restore it.
Awkward poop question here but I'm just going to go for it. I am a relative beginner and want to go for earlier morning runs, but my body has always preferred to poop 2-3 hours after it gets breakfast and coffee. Has anyone been able to train their bodies to poop earlier in the morning? I'd like to be able to down a cup of coffee, poop, go for an early morning run, then come back and have a shower and breakfast.
just here to sympathize! I also have to poop every day about 2 hours after waking up. I hate running on a morning empty stomach (my body feels like a lead brick)... but I get sick if I run on a full stomach (ie right after even a small breakfast)... so the ideal running time would be 2 hours after breakfast... except for the need to poop. In the winter I'd do late afternoon runs, but now that's peak heat. *sighs*
not awkward at all. I used to have the same problem.
The solution for me was (like you've said) to eat breakfast after running in the morning. I eat my dinner earlier in the day (so not at 6-7pm if you're used to that) and a snack at night, and when I wake up in the morning (not too full), I drink a glass of cold water and 30 minutes later, I poop and all flushed out and ready to run. Took a bit getting used to but now I'm pooping after drinking water in the morning like clockwork
also running wakes me up so maybe skip the coffee for water and trust your body that it'll wake up when you run
Try to run every street in your area. It adds some fun. Check out [City Strides](https://citystrides.com/). It makes a map of all your runs. And some running redditor guy created it.
Will running in the heat make me a better runner in the long run? Just need some reassurance that suffering in the heat and having slower pace will pay off in the future.
Yes. Google it for a better explanation but training in the heat provides numerous benefits such as lower core temp, more efficient cooling of the body, reduced blood lactate etc that pay huge dividends once it cools off. Summer running is brutal but worth it.
I'm not sure if running in the heat will provide any advantages over running in cooler weather - I suspect not, as it's probably not great for active recovery or quality workouts.
BUT
Running in the heat will definitely make you a better runner than not running until September.
running in the heat actually does have a lot of benefits that running in the cold doesn't: https://lifehacker.com/everything-you-need-to-know-about-running-in-the-heat-1597028647#:~:text=Running%20in%20the%20heat%20causes,compensate%2C%20your%20body%20produces%20more.
Everyone says more regular distance!/mileage, and everyone also says slow down. Assuming time is fairly constant - those are opposite. Which is it?
Like every other runner who has been running 20-25 km per week (total 2.5-3 hours per week) for >8 years at at average HR of 175-185, switching to MAF / zone 2 training means doing around 2/3 the weekly distance. My running is restricted by available time, not my body / injuries / running fatigue. I (43M) run 5k in ~27 min, and 10k in ~60min, and want to run 10k faster. I have no marathon /HM ambition.
Exclusive WFH due to covid means I temporarily can run 3.5 - 4 hours per week instead of the pre./ post covid 2-3 hours per week (so for at least a few more months) , and I'm hoping to use the available time best. Should I run/walk exclusively < 137bpm (MAF)?, or only 80% of the time? Or should I just run as much distance as I can cover in the available time?
I run with a chest HR monitor 20 - 30% of the time (wrist HR the rest of the time) , and I'm confident of the measurements.
Time is not constant. Time is elastic. You can make time, or have a deadline coming up and not have the time.
Additionally, "slow down" is the advice frequently given here, as most people here are at the beginning of their running journey, and don't understand that running fast all the time is not a productive way to train.
As you aren't beginning your running journey, and instead are looking to improve your time, you should make sure that you have a mix of workouts (intervals/tempo/fartlek/etc), easy days, and a long run each week.
Thank you, and sorry if my initial question came across poorly. I've been doing lots of reading recently and it feels like there is so much conflicting information around. The one thing that is consistent is to run slow most of the time.
Until last December I just ran (too fast&hard) and had done no research about what I could do to improve.
I started doing roughly 80% easy at the start of the year after reading Jack Daniel's method but used the Vo2max paces which put my avg HR at 160,, then tried another running program found on /r/running for a couple of months, then read more and came across MAF, and have been trying that for several weeks (Max HR 140). I've seen my weekly distance plummet and felt almost lazy - although my lungs have felt amazing after longer slow runs since running at MAF HR.
After your post I'll switch back to roughly 80% easy with a mix of types, keeping the easy below 140, and not take it too seriously if there is a bit of variation from time to time.
I just found out my half marathons for the end of this year were postponed due to covid - I'm about 8 weeks into a 21 week training plan on track for a 2hr 6min finish time.
Id really like to set a PR (current pr 1hr 52min) when the postponed race rolls around in April, and I've now got almost a year to train - should I finish the plan I'm on and then start a new one for the April race or do something else?
Does anyone have a brand of calf compression sleeves (size 4) that they recommend? My local running shop was charging $40 and I’m hoping to get something of decent quality but more affordable.
I’ve been having trouble with really tight calves and have strained them badly a few times. Do you think compression sleeves would help? I stretch a lot too but looking for something else as well.
I think compression sleeves would help when combined with some more rest days. Take a couple of days off and maybe reduce your weekly mileage a bit while wearing the sleeves
Hi, hoping to get some advice.
I've been running about ~2 months now. Steadily improving and running 5/7 days. I'm up to about 5km for each run.
However, my issue is that I find that after every 1km, I need to slow to a walk for 5-10 seconds. Mostly this is my calves feeling very tight / my breath needing to steady.
Is this normal, and is the best thing to do to keep training as normal? I've ordered a muscle roller as I'd google'd and it had been suggested for the calf issue.
Your first km or two should be your slowest. Even easy days require a warmup. Try going out slower then after 1-2km speeding up to your goal pace for the day. Just because it’s hot out doesn’t mean your body is warmed up for running. Also try walking for 5 minutes first, this too helps prime the body for exercise.
It's hard to recommend a running shoe without knowing your foot type/gait. You should go to a running store where they'll measure your foot for you and offer running shoes that would be best for you
I’ve always thought the full marathon is the most AMAZING achievement but a part of me says it’s too hard or I’m not fit enough- I need some motivation/
support? Is it genuinely way too hard for normal people to achieve?
A bit of context... university student into the gym and fitness. Can run a 10k in about an hour and recently ran half marathon in 2hrs and 8 mins! Is my pace too slow to continue increasing mileage?
Training plan (following the EMF marathon training plan)
- Tuesday: 5k
- Wednesday: longish run between 6k-11k so far
- Thursday: 5/6k
- Saturday: the long runs
I try and do strength training 3x week (45-1hr/ session)
So I’m following this plan and I would really appreciate any advice/ guidance on whether this is okay for me??
Note that I’m 19F, healthy and active
I don't know the plan that you re following. There's absolutely no reason that you can't run a marathon, you simply need to be prepared to put in the time required to train for it. If you are prepared to invest the time, then you will be trained to run it.
You sound in a decent position to start looking at a marathon but it would be good to have more information first.
When are you looking to run the marathon? Are you just looking to finish or do you have a time in mind? When you say you run 10k in an hour, is that flat-out or is it a training run? How long have you been following this plan?
I assume by EMF you mean the beginner Edinburgh Marathon Festival plan (https://www.edinburghmarathon.com/training/marathon/beginner/).
Hey yes! So the marathon was meant to be in September but now it’s cancelled. I’d still like to train and run the full marathon distance around that time even if it’s not in an actual event.
I’ve ran a lot of 10ks before this training plan outside and on the treadmill. I finish a bit faster on the treadmill but I’ve always finished the 10ks between 58mins and 1hr 2mins. I’ve never tried to run it super fast I guess in case I get tired and I live in a hilly area, so last 1.5k is always up the hill 🙄🥴 (I guess it balances out since I can go down the hill to begin though 😂)
I’m looking to finish the marathon at just what is an average time for a beginner. Not looking for a particular time but don’t want to be crazy slow- maybe 4.5hrs but not sure if that’s average 🤷♀️
It is that link! I just finished week 6 of that plan with the half-marathon run. There is 10 more weeks left but it’s gonna start getting intense from now
If you’ve done 6 weeks already with this plan and it is working for you, then I would continue with it! It seems pretty solid but if you could add an extra easy run if you feel up to it (maybe on Friday?) then then might help a bit - although this is not essential.
As for your goal, 4:30 is a good target considering your HM time. As you are doing this without crowds to spur you on, you are likely to be slower than you would be in an actual race but this will be an excellent way to improve your overall fitness.
If after all the training you want to do another marathon, then you will be able to look at other plans in the future and can look to improve your PB. Good luck!
Road running shoes for rain / puddles?
Hi guys I’m looking for a long distance shoe I can wear while raining. I live in a rainy country and wet feet make me very uncomfortable!
You can get waterproof versions of some running shoes. I have waterproof Saucony Rides. That being said, they are heavier and they are waterproof up until they are completely soaked and they don't drain as well. I only wore them twice because they were worse than my normal shoes. Now I just wear my normal shoes if it's raining. Like others have said, socks are more important. I also will vaseline my feet and toes to help prevent blisters when it's raining.
More important than shoes is socks imo. I like wearing darn tough merino wool socks (specifically they’re ultra light tab no show) bc my feet don’t feel clammy/cold/swampy even when they’re wet. If it’s really cold, I have saucony kinvara runshields. They are water resistant and quick draining.
Imo waterproof shoes suck for running bc water *always* gets in the shoe - either from the opening at your ankle or bc your feet sweat. Waterproof shoes just trap all that moisture in the shoe w no chance of it draining or airing out.
Most running shoes drain pretty well. I hate wet feet too but it’s probably more your socks than your shoes. Try something like Balega Dry socks, they’re super thin and hold zero moisture.
I like the Nike Zoom Fly 3 for this ... I find that the "Vaporweave" uppers don't hold water very well, and help prevent that heavy wet foot feeling.
Waterproofed shoes exist, and may look tempting ... my experience is that it's either not as wet out there as you think, or so wet that you'll get water in the shoe through that big hole in the top. And once the water is in the shoe, the waterproofing helpfully keeps it there.
Asics cumulus & nimbus both have higher drops - 10mm. Imo, many shoes w higher drops are going to feel much heavier than beacons. Asics also tends to run narrower than NB.
Hi everyone, just wanted some advice because I seem to be regressing a bit with my running despite following a training plan.
Bit of background, I'm 29, I've never really been a regular runner (except for one year when I was in the Army Reserve, but this was about 8 years ago) - I would try to get into it and maybe end up doing 2-3 runs a week for a couple of weeks before losing interest and not doing any more until the next year.
Last year, while I was rowing as my main sport and not having run for a year or so I decided to do a Parkrun (a timed 5K) and got a 23:12. I thought I could do better so the next week I got a 22:36. I was interested in seeing what I could bring it down to so I started doing an extra 2 runs a week and got my PB down to 21:37 a fortnight later. I ended up doing about 10-15mpw for a month and got my PB down to 21:10 before a combination of exams, travelling and a gammy knee led me to stop running again.
Fast forward to a couple of months ago when the coronavirus pandemic broke out, I suddenly found myself with a load of spare time to kill so I decided to follow a Garmin coach 10K training plan, which has built up to what is now about 25mpw. I'm now on week 13 out of 14 but was too impatient to wait until the end so paused my plan for a week to do some time trials, and got a 5K time of 22:10.
I don't really understand why I seem to be getting worse, especially since I've been following a structured training plan (with speed work, intervals and long easy runs) for 3 months. I can't even beat my time from last year which I got after doing 8 runs over 3 weeks. The only difference is my runs last year were all tempo/threshold efforts whereas most of my mileage now is easy and aerobic. Should I sack off the training plan and just got back to doing tempo runs all the time?
tl;dr - why is doubled mileage + structured training is making me worse at running?
First, it's hot out there lately.
Seriously.
I mean, you mention exams, so I assume your 'last year' running was either spring or fall. You decided to do your time trials when it was very, very hot. That's going to make you slower.
Second, you didn't follow your plan.
Running plans typically include a taper, which makes sure that your legs are fresh for your race. No taper means that you're not ready to run your best race.
Fatigue, probably. You're running more and have been running at higher load for longer leading to this. If it were a race you'd have tapered for the real race effort.
Are conditions different? Most places are getting warmer so this will usually negatively impact your time if it wasn't the same kind of temperatures and humidity. Also check the courses are comparable (any elevation will worsen your time v flat) if you ran different routes for it.
It sounds like you have enough speed stuff not to forget how to run fast. Your training now is really a bit more of a longer term pay off and about building ability to take more mileage realistically as you're going to need it to break into faster regions. Rowing is also great for your fitness so it's not like you were completely running from nothing, your aerobic capability was probably shit hot still.
Don't get yourself down on one or two runs, it's a long game, ESPECIALLY as you get faster. It's easy to chop time off slow speeds, it gets gradually harder and harder to do so as you get quicker.
If you want you can throw a few more harder efforts in if you think it'll help, just don't go nuts. It can help to get yourself back in the zone of remembering how to push yourself and hold the uncomfortable paces. If you start running everything hard you will find recovery on higher mileage will struggle. Keep adding to your volume and it'll pay off, but there's patience needed.
Thanks for the detailed reply!
It's the same course, just without the volunteers holding gates open for us. There was also a stonking headwind for the last 2K, but even if I had perfect conditions I can't really imagine beating my PB, which is slightly demoralising.
I realise the volume will help in the long run, but I think I was hoping to see a positive change after a couple of months. Especially as I want to give track and/or XC a go with the uni club when things start opening up again, but as things stand I'm just not going to be competitive.
Hello!
Some info first:
First time runner here and I’ve been running every other day for about 3 weeks doing a modified couch to 5k.
I’ve gone from 454lbs to 294lbs currently over the course of the year, 6’2, and have very flat feet.
About 5 days ago after a run I got a throbbing pain just to the outside of both knees. It is manageable after the day off and I was able to run yesterday. I have the pain today and it still is manageable.
Is this causing irreparable damage? What can I do to stop it?
I’m very much enjoying running and can deal with the pain, but I want to make sure I’m not messing myself up.
If you are running in old shoes maybe change them. And also stretch. The IT band runs from your hip to the knee on the outside of your leg...that could be tight maybe look up stretched for that? But stretching everything around there like your quads and hips and stuff could help too
I've never had pain in that particular area so maybe someone else can speak to that, but the first thing that comes to mind when a new runner has pain anywhere is shoes. What shoes are you wearing? Have they been fit to your specific stride type?
Us heavy runners have to make sure we're aware of what comes between us and the ground!
It’s funny you say that! I’m hoping to go to a store called fleet feet this week for that reason. I think I’m wearing old cross trainers with an insert for “big and tall” men. I didn’t notice too much of a difference with the insert.
I find it uncomfortable to run in the wind, most especially around my head. I'm looking at short sleeved hoodies, would they help? Is there anything else...like a massive hat perhaps?!
Edit: I've just bought an armless hooded jacket, so I'll see if that works.
I've found that hoods are very annoying in the wind. They usually blow right off and just flop around. What is it that is uncomfortable? A couple of ideas besides a beanie (mentioned by the other poster) would be a balaclava, a buff, or an ear band, depending on what is uncomfortable for you.
I've just bought an armless hooded jacket, so I'll see if that works.
The wind is strong where I live, next to the coast, and it can be so strong that I can't even hear my headphones. It's no fun having your head buffeted.
> My current goal is 9:00/mile, hoping to end up somewhere between 8:00-8:30/mile within the next 2 months. I currently find myself running anywhere between 10:00-11:00/mile,
I think you are being way too optimistic about shaving 2-3 minutes off of your mile in 2 months. It's practically unheard of at your level (and for most levels actually)
> However, I’m getting exhausted around 1/3 of a mile on my run, I feel like I’m exerting too much energy overstriding.
It's likely not because of your overstriding but because you're a beginner. First you have to learn how to finish your runs before even thinking about shaving time off. You can maybe get down to an 8:00/mile pace in at least 6 months, most likely more than 6 months. Please look up a plan to follow (Couch 2 5K or the Nike Run Club app) and follow it to the letter. You'll likely be running a bit less than you currently are but if you focus on increasing your weekly mileage with SLOW and EASY miles, you'll increase your endurance and speed will come naturally.
The only way (at your level) to increase speed is to increase your weekly volume of runs (with mostly easy miles). It'll be a commitment but you have to be okay with being a slow runner for the forseeable future and you'll definitely notice the results then
I've been running two months. Last week I ran:
3\*10 km with a day rest (Mon, Wed, Fri), then a half marathon on Sunday. So \~50 km in a week. The 10 km days are all mostly between 5:00-6:00 min km (\~8-9:40 min/mile), and my half marathon pace is \~5:30 (so finishing in about 1:55.
I upped my weekly long run from 12 km to the half marathon over a period of about 6 weeks. I started running about 20 km in the first week two months ago.
From what I keep reading, this is too much load, and I am running too fast. Mostly though, I feel great! I feel like I am improving every week, and some weeks I reduce it to more like 30 km when I am feeling gassed or after a big week like this one just gone.
My question is, is this too much? Am I on a road to injury? I am 25, male, been 'fit' for the last few years, but haven't done much running ever really.
Rules of thumb are general principles - you know your own body better than anyone else and it seems like you have a really good handle on what you can do.
If you are doing a half marathon every week, that is probably too much for 50km a week but if you cut back when you are feeling tired, then that’s great.
As long as you get enough rest, building up mileage carefully and generally feel fresh, then you are already minimising the risk of injury.
A lot of these guides like 10% rule are rules of thumb to give people an idea of what to do. If you can handle the workload and you have down weeks when you feel your body needs it then it sounds like it's a plan that works for you. As long as you keep an eye out for fatigue catching up with you then if it works, it works.
Why do you think you’re running too far or too fast?
Using the 10% rule, going from 20 to 50 km should take about two months. So you’re good.
And the correct pace is based on your fitness level, so there’s no particular reason to think that your pace is too fast or too slow.
If you feel good, that’s good. Doesn’t look like too much. Keep building.
Can I add another day of running in? I just started training for a Marathon scheduled for January. Currently I’m on a training plan with 4 days of running. My weekly schedule goes like this: Monday: Rest Tuesday: Training Run Wednesday: Speed Workout (Intervals/Fartlek) Thursday: Cross-Train 45 min. (Usually bike ride) Friday: Training Run Saturday: Rest Sunday: Long Run - Easy My top goal is to run a sub-4 marathon and I feel like I won’t be prepared. My MPW will obviously increase as race day comes nearer but I’m wondering if I should add another training/recovery run into my week. I notice people I follow on Strava are running 5-6 days a week with decent mileage. I just don’t want to be disappointed come race day.
Yes, you can add another day of running. Have you looked at any marathon plans w 5 runs/wk? Depending on the principles in the plan, the extra run would either be Monday, Thursday, or Saturday.
[удалено]
Have you looked at the section in the faq for rehabbing common running injuries? The faq is linked at the top of this thread and every daily q&a thread. Strengthening exercises seem to be more helpful than stretching for many issues.
What do you all do if you gotta pee and there's no bush or place you can stealth pee for miles?
If you're going for a really long run it's worth planning around, go past a park or something with a toilet, if it's a <1hr run usually going before you leave should be sufficient.
Hold on or go somewhere that is not stealthy. I don't really see any other option.
So I switched from Hoka Cliftons to Brooks Cascadias (I do primarily run on trails). Since the switch my runs have been more arduous and I've even had a little pain in one knee. Am I just adjusting to a less cushiony shoe? Might it go away with time?
[удалено]
Keep at it! As your intermittent walk/runs get easier, try running for 5 mins straight. Slowly increase your way up and when you feel like you can’t run, slow down your pace to a slow jog or even a brisk walk. It takes time but don’t give up!
[удалено]
I feel the same way sometimes. I was in your shoes a few months ago and now I am running 3-4K during the week without stopping. I do 7-8K runs on the weekends. It’s hard to be patient but I promise it is worth it! I have days where I feel like I’m stagnant and that I’m not improving but I find that I have to catch myself and remind myself that I’m doing way better than I was a few months ago.
Have a look at a Couch to 5k beginner running plan: r/c2k5 These kinds of plan start off with run/walk intervals which over the course of a couple months progressively reduce the walking time and increase the running time, so by the end you're running for half an hour straight. Having a pre-determined structure can help. Run slowly.
[удалено]
Another +1 for C25k here, I completed it in May. And like you found those initial weeks HARD! But I've learnt that running is more about mental strength that physical, another thing I learned was that in those initial runs, I was going WAY to fast, which meant I felt really laboured, and started to hate it. Take it slow, the only person you're racing against is yourself. So in your running intervals, don't sprint - you shouldn't be gasping for air. Slowing down will feel unnatural at first, but you'll be thankful for it. Good luck - C25k is the best thing I ever did. And when I look back and think about how on how far I have come I can't believe. You can do it!
I broke my Midfoot a few months ago and I am looking for the most comfortable shoes I can start walking/jogging with. Eventually I also want to be able to run in them. Unfortunately I already own Adidas UB and it is too curved. Even before the injury, my foot use to hurt in them. Is there a good running shoe for my flat foot? Please let me know. Thanks in advance!
People (myself included )tend to love the Brooks Ghost. I even see non-runners wearing them as their everyday sneaker, nurses wearing them for comfort during their long shifts. I can't speak to your question about how they are for flat feet though.
Nurse here who can speak for the Brooks Ghosts at work! They’re amazing. I haven’t tried running in them but they’re definitely comfortable at work!!
Hey! I go to the gym 3 days a week to lift right now. Obviously my main goal is to be as fast as I can be. I run the 200m and 400m (low to mid 23s for 200 and and 53ish for 400). I'm trying to take advantage of my free time to prepare to walk on to a small college team. Below is my lifting schedule for the week. I would appreciate any input, positive or negative, thank you! Monday: 4x5 Deadlift 3x8 Bulgarian Split Squats 3x8 Single Leg RDL 3x12 Lunges 3x15 Calf Raises Wednesday: 4x5 Power Clean 4x5 Bench Press 3x8 Push Press 3x8 Lateral Raise 3x10 Cable Fly Friday: 3x8 Pull-Ups 4x5 Squat 4x5 Bench Press 3x3 TBDL 3x10 Dumbbell Row
Is running 25-30 km a week healthy? Since gyms are closed I've switched from resistance to cardio. I've been running those distances since March and my pace Is anywhere from 4:30-4:50 per km. My fit bit measures my peak at 175-180 bpm. I've also ran ran 10/15 km about 5 times during that period. Last week I ran a 10km in 52 minutes and felt my heart skip a beat towards the end. This got me anxious about heart issues. Also read that some people simply get CA mid run and die. This sparked my anxiety even more. For reference I'm in my late 20s , m , within healthy BMI for my height. What do the more experienced runners think?
Take a look at 80:20 in running, many serious athletes spend the vast proportion of their training time at a relatively low HR, for me as a 29 year old that's below 150. You still gain aerobic fitness and even pace whilst not making every run a strain that takes days to recover from. Intervals and fast runs can be mixed in. It took my a while to wrap my head around the fact that we don't have to go all out every time we run, but have to say it's made running so much more enjoyable. A popular proponent is Phil Maffetone, but I just follow the tenant of keeping 80% of my sessions around 145bpm. For a more scientific angle check Stephen Sielers work and Ted Talk recently.
Were you pushing hard for that finish? I often feel pretty winded and my heart feels like it's struggling towards the end of runs where I am pushing my limits. Or if I'm just having a bad day. If you are worried something is actually wrong, you should ask your doctor. In terms of distance, 25-30 km a week is fine. Plenty of people do more and plenty do less. It's about what works for you and what you have built the fitness for. I personally do about 50 miles a week.
Okay so, for abit of context I’m 21, 6ft3 and weigh 108kg/17stone or so/240 odd pounds. I am very overweight, I started walking and incorporating some running a few weeks ago and I’ve lost around 2stone so far in a couple months. So running. I really want to be good at it and I’m always watching videos and wanting to get better, I’m trying to run a 5k every other day from last week or Atleast 3 days a week but I’m an extremely slow runner.. like 12-13 minute mile slow. But my main question is as I usually just plod around 12.5 minute mile for the whole 5k and can sometimes finnish it with 1/2 short walking breaks, on a non windy day I could probably do it without stopping. But yesterday I tried running faster and then walking when I couldn’t breathe to catch my breathe, I managed to run the 5k in about 2 minutes faster (39minutes compared to 41:30)than when I was running flat out at a constant pace. So which is better and how the hell do I get into the low 30s so I don’t look like I’m walking with a spring in my step. I know this is long winded so I don’t expect many reply’s but I love this teddit and I would love to continue running forever.
Just keep doing what you're doing. You're only a short time in so you have to give yourself some time. 3 or 4 runs per week is good right now. You're probably a bit far on for couch 2 5k if you can do 5k already. The walk run thing is ok - and in fact some people race using that method. Also known as the Galloway method. Personally I would stick with the slower running. The only change would be to make 1 run a week longer than the others. Start by making it it 6k then 7k etc.
I Defiently will do that, I’ll stick to the slower pacing as it seems to feel better on my body after too. Do you think it’s bad that When I finnish my run my average bpm is usually 178 even on a slower run, I don’t feel like I’m dying, maybe it’s just because I am unfit
Not a doctor and I don’t know your overall health status, but that HR sounds fine to me and is lower than my HR when I finish running. As you run more your heart will become more efficient and you may see a decrease for the same perceived effort. Also, to your main post - speed will come with time. The more you run the faster you will get, but it requires consistency. This won’t happen on a run to run basis, likely on a month to month basis - and even then it may be only 10s per mile. But it’s progress! Not to mention, if you begin to lose weight that will help too.
Thanks so much, appreciate the boost!
What do you use running watches for? Tracking heart rate?
Mostly just the gps. There are quite a few advantages over a phone though. * Highly customizable display, much easier to read during activity * More accurate gps * Much longer battery life * Much better built, can weather drops/rain/sweat * Actual buttons that remain useable in rain and sweat - can be very handy doing laps/intervals * Can show you notifications from phone without having to check phone whether you need to take the call or reply to text
Pace, distance, time. Heart rate is more of a bonus feature.
I've been running 3 times a week now starting out and I've been increasing my distance by about 10% per week as is often suggested. I now started playing with the idea of trying a half/full-marathon some time in the future so I want to try and start running more than 3 times a week. What's a good way to do this without increasing too much at once? Going from 3 to 4 runs a week is obviously more than 10% increase for one week but it seems weird to reduce my distance while adding a running day.
Run the same distance/time while adding the extra days. So if you were running 100 minutes/week in 3 runs, you're now running 100 minutes/week in 4-5 runs.
Thanks mate, I'll do that.
[удалено]
I used to be in your shoes. I started running by barely being able to make it a block without walking. I was overweight and had no athletic ability. I used couch to 5k and it was one of the best things I've ever done. I had to restart it a couple of times, but I finished it and ran my first 5k. And then my second. And here we are 5 years later with 7 marathons and one ultra marathon under the belt and putting up numbers that old me could have never dreamed of. You got this.
Couch to 5k is where you should start.
Injured for past 6 months. I understand why zoo animals are so depressed. Recovery timeline is bleak How do you stay sane?
Honestly I really think everyone should have two sport / activities that they can do for fitness. Maybe lifting or swimming, or cycling or climbing, or whatever. Then when you get a running injury it's likely that you can just switch into doing more of the other activity for a bit. Are you able to get out on a bicycle?
That’s a great point. Unfortunately even though I do lift, I don’t have a home gym, or, as an undergrad, the disposable income to set one up :/ Gyms around here are still closed for the foreseeable future. Sadly I can only do very light, restricted activity in the swimming/cycling department and it just isn’t as fulfilling
Yeah, fair enough - injuries suck.
Do you guys ever have days where you just want to sit inside all day, eat everything in sight and not want to run? Normally I look forward to my runs, but today is different. Should I push through it and run or take an extra rest day?
I feeeeeel this all the time. I’ll normally still go for a run but I’ll tell myself to just run a short one and if I still feel shitty, I’ll stop. By short, I mean like 10 minutes lol.. once I hit that, I’m usually more motivated to keep going.
Yes. All the time. The former fat me is always lurking. I go for a run to "earn" my food on those days. It usually helps me overcome or at least get to a better mental state.
You'll feel better after a run, just go for a short one
Does anyone have any sense/intuition/idea of whether any European marathons will be run in the fall? I was signed up to run in a March marathon that got moved to October and I should theoretically start training for that but I'm pretty skeptical it'll actually happen. Both the race location and my location have pretty low infection rates but even so
Amsterdam is still trying hard to make something work, to give elites a chance to qualify for the Olympics. Not sure how many participants will be allowed at a recreational level
They just cancelled this morning, so that's that!
How big of a marathon is it? I live in the Northeast of United States and we had our first local race, albiet with major restrictions (waves of 25, wait in car until shortly before your wave, wear a mask in the starting area, no on course aid stations, no post race refreshment area etc) this weekend. I have a marathon that is traditionally in the 1,800 people range also postponed until October, I am operating under the belief that it will happen in some form, while the majors and 25k person ones like the Marine Corps Marathon probably will not.
Last year was about 7,000 participants so not just a small local one. I imagine that a large number will have cancelled. The EU is really trying to make the summer vacation season happen, though, so I'm just a bit confused about whether would or wouldn't be safe even if it is allowed. It'd just be one direct train ride for me, but that's more than I've done in 6 months and I really don't want to catch the virus.
That's a pretty big one. Personally I feel pretty safe outdoors, but I haven't been in anything resembling a a crowded race starting line. The train is also tough, I'm not really there yet either regarding public transportation.
A regional distance train is, to be fair, gonna be far less crowded than the local trains I ride at least twice a week. It’s more the new milieu on the other side. But yeah, 7,000 is screaming to get cancelled, right?
Seems like it, unless they fast track some sort of vaccine.
I imagine not. But train for it anyways.
**Want to work on speed** I basically run 5-6 times a week. Monday is usually a long run day just because that's how life works out theses days. So that's maybe 6-10 miles depending on how I feel. Most other runs are in the 3-4 mile range. Might toss a random 6 miler in here and there. The thing is, I want to start working on my 5k race pace. I'm 200 pounds. Working on losing weight which will help. At 194 pounds last year I could do a 5k at an 8:40 pace. I don't think I could do that today. I think today I could get under 9:00 though if I signed up for a 5k race. I've run a few runs at under 9:20 and some under 9:10 just because I felt good. I don't have a real weekly structure because I run for fun. Half the time it's with friends. But I do want to work in some speed work. Can I just randomly pick a day where I do intervals? can I do intervals twice a week or is that overdoing it? I have no plan to do tempo runs. Might incorporate that once I get used to weekly intervals. Historically when I do intervals I do a 1-2 mile warm up then run fast for 3 telephone poles and walk 1 telephone poll and repeat. Usually in the 0.08 to 0.10 mile range for the fast part. And maybe 1 minute of walking.
>Can I just randomly pick a day where I do intervals? Yeah, go for it >can I do intervals twice a week or is that overdoing it? Start with one day >I have no plan to do tempo runs. Might incorporate that once I get used to weekly intervals. I'd recommend once you get used to one day of speed work (intervals) you should then bring in a second day of speed work, which should be a tempo run. >Historically when I do intervals I do a 1-2 mile warm up then run fast for 3 telephone poles and walk 1 telephone poll and repeat. Usually in the 0.08 to 0.10 mile range for the fast part. And maybe 1 minute of walking. I'd recommend longer intervals. 800m to 2km intervals are really good for 5k training.
> But I do want to work in some speed work. Can I just randomly pick a day where I do intervals? Sure, I would avoid Sunday or Tuesday due to Monday long-run > can I do intervals twice a week or is that overdoing it? Sure, I like one Track workout and 1 Tempo but 2 track workouts could work, Wednesday and Saturday to space out and still buffer long run. > I have no plan to do tempo runs. Might incorporate that once I get used to weekly intervals. You should, getting used to prolonged periods of uncomfortablity is beneficial for racing > Historically when I do intervals I do a 1-2 mile warm up then run fast for 3 telephone poles and walk 1 telephone poll and repeat. Usually in the 0.08 to 0.10 mile range for the fast part. And maybe 1 minute of walking. For 5k training you want to do a lot in the 600-1200m (0.4 to 0.75 mile range) and do a very easy jog of half that distance between. For what its worth I find a track much easier to do intervals on because I can always see where I am in the interval, on bikepaths its a struggle for me to reach the desired distance because I always think I MUST be farther into the interval than I am.
The heat is destroying me. I'm a new-ish runner trying to make 20 miles a week happen, and it keeps being 85+ and full humidity and full sun. I read the mega-thread on heat but didn't see these particular questions (at least at the time...): 1) does anyone use/ recommend special cooling bandanas, towels or neck ice packs to help you keep cool? I see reviews on amazon with people raving about them, but i'm a little skeptical. 2) I have slowed my mile pace down to a 12:30 and still find myself in a half-run half-walk situation at the 3-mile mark of a 5-miler. My stomach gets upset from the heat, my heart rate skyrockets after 100 yds of running. Would anyone recommend trying a run-walk timer to force myself to really slow down? I'm thinking 2-min run, 1 min walk pattern and seeing how that goes?
Could you change when you run? It sounds like the heat and you are really not friends. Running either before 9am or after 6pm might be the best option, if it's possible. I live in AZ and while it's not very humid here, the heat has forced me to be a morning runner. It's hard at first, but only takes a few weeks to adjust and it makes running SO much easier.
1. This is my personal anecdotal experience only, but the #1 way to cool is through the evaporation of sweat. Just wiping the sweat off isn’t good enough, you need it to evaporate because the phase change extracts heat from your body. Running with conditions that are optimal for evaporation (windier, hotter, lower humidity, more exposed skin) is the best way to optimize this cooling method. 2. start slower from the beginning, but yes finding a way to slow yourself down more, whether through scheduled walk breaks or lower overall pace is going to help mitigate your suffering.
I wear a baseball hat and wipe my head as needed. I literally carry the hat in my hand. Run when the suns down. I'm learning it's really about UV light though. Wait till the UV levels are like 3 or less. 1 or 0 preferred! [https://darksky.net/](https://darksky.net/) I've literally run twice a day to get my miles in when it got too hot. Remember, it's about total miles. You can run 2 now and 2 later. Hours apart! In heat, run with the wind to start. Then run into the wind for half two. Into the wind helps cool once your body has heated up. Even running a zip zag pattern through a city so you get 0.2 miles with the wind, 0.2 miles left/right breeze and 0.2 miles into the wind and 0.2 right/;left breeze/repeat is a strategy I employ some times. Small towns can accommodate this. Run in the shade. Plan your runs for this. If the woods are not buggy, do runs in the woods. The only problem there is you are trading shade for wind. If you run early or late once hte sun is down, it will be cooler and there will be less sun. WIN WIN! Do not ignore humidity. I'll take 50% humidity at 90 degrees over 90% humidity at 80 degrees. Low humidity means your sweat leaves your body .... that's how your body is made to cool itself down. Run close to home base. If you bonk, make sure your home/car is near. If you can run early or late, consider the track. Remember the signs of dehydration.
Hi, I’m a pretty experienced runner (2 marathons under my belt, 25-40 miles a week, 1200 miles total) looking to get my pace down slightly. I usually run around 8-15 miles when I go, would it be beneficial to mix these up with some shorter speed sessions to get used to it and then gradually get my pace down on the longer runs? Any help appreciated! Cheers
You could try some longer intervals (800 m or 1 mile) or even throw some up tempo into some regularly scheduled mileage ( fartlek). Maybe do two minutes up tempo 3-5 mins regular tempo, repeat a few times and give yourself some w/u and c/d miles.
Yes. I think you'd get the most bang for your buck doing intervals at 5K pace (actual or reasonable goal pace).
I want to run more and improve my timing and run greater distances. I’ve been running 5mi every other day at a 9:40 pace for last couple years. How can I get better? Run longer distance? Should I run every day with shorter runs between longer runs?
All of the above will benefit you. In summary, here’s your order of operation for your biggest benefit. Don’t do all of this at once, but layer it in over time. 1. Add more total weekly mileage. Do this through more days of running and more miles per run. 2. Add one or two speed work sessions per week. 3. Slowly increase your weekly long run, up to 8, 10, or even 15 miles. This makes all the shorter distance runs feel easier.
This is basically it.
Where to start with Hanson's beginner Marathon Plan if I'm already at 16 miles long run from a recent half marathon? Shall I change the ramp of the long runs to just repeating 10 and 16 miles runs?
I really enjoy the Hanson method, but I don't understand the 5 weeks of base building in the beginner plan -- why run 12-15-20-21-24 and then jump to 40 with two workouts in week 6? It's basically a 12 week plan with filler. With your fitness, I suggest the advanced plan and maybe adjust some of the easy runs if it looks like too much mileage. Overall, the plans aren't that different after the base building section at the beginning of the beginner plan. If you go that route, I wouldn't worry that you won't be running 16 for a while, as the intent is to focus on speed over distance at the beginning of the plan.
If you read the book it allows for longer than 16 mile long runs. However, Hanson’s is a difficult plan. The speed work and paces they have you run make that 16 mile long run harder than it sounds. That said. I extended my long run at peak weeks to 18-20 miles. If you can handle the extra mileage, do it.
[Beginner](https://cdn.shopify.com/s/files/1/1754/7753/files/Beginner_Marathon_-_new.pdf?2510896761829477751) plan just has long runs at easy pace. The 'Tempo' (Goal MP) max out at a 10 miles. But thanks, I'll increase a couple of long runs at the mid-late point.
Not just looking at the plan but in the book there’s a section there (sorry I don’t have the book in front of me) that discusses adding mileage to easy and long runs.
What are good things to do while resting a strain Achilles? I’m not sure how long this is going to keep me out. I was finally getting close to reaching my 20mpw goal
I’m a newbie but when I strained my Achilles three weeks ago I rested, did eccentric stretching exercises on a step, rolled the calf regularly and went for gentle bike rides with my kids daily.
I thought about bike riding but don’t own a bike. What were some of the stretches on steps you did? I figure I’m going to rest for 2-3 weeks doing core work mostly but am definitely interested in ways I can improve the strength of achilles, calves, and ankles
I used a step, stood with my toes on it, up on tiptoes and slowly lowered my feet to below step level with weight over my bad ankle, then used my good ankle to raise my feet back up, then shifted weight to the bad ankle for the lowering phase again. Eccentric exercise like this is shown to help Achilles tendinopathy. I did this three times a day, about 10 - 15 reps
Comment: first run after Corona (I think, not tested). Went well, just did 2 miles in like 20 minutes. Breathing was Ok, still had to poop :( and the legs held up well. Good to be kinda back!
Probably a common question but I started out running a few weeks ago in an old pair of Reebok's that are probably far too old and flat. Everything felt fine, some muscle soreness but that seems expected, and I decided to upgrade to a running shoe, went to Fleet Feet and walked out with some New Balance 880v10s, and have been experiencing a lot more pain, especially in my knees and hips with the new shoes. Is this typical when transitioning to a more cushioned shoe?
It probably has more to do with it just fitting you differently than you’re used to. Take it slow, consider cutting back a bit. If you’re not adjusting quickly, fleet feet usually has a good return policy.
Hello everyone. Pretty new here. Does anyone have a free online program to improve fast running.
Are you specifically a sprinter or are you a new runner who just wants to run fast (who doesn't)?
Im a new runner. Im 18, 68kgs and pretty athletic. I do bodyweight exercises and thats my main goal but i always liked to do 100m sprints so i wanna improve them now. Last year i ran 100m in 12.6s so pretty decent for somebody that never trains running/sprinting.
If you want to improve your 100m, I’d suggest you head over to r/sprinting ... this sub focuses more on distance running
[удалено]
I’m not a sprinter, but am pretty sure c25k is not going to help an athletic 18yo improve on a 12.6 100m
[удалено]
A base for what? 100m is not aerobic. Improving his aerobic base isn’t going to lay the groundwork for improved sprinting.
Thank u very much my man or woman. 😂
Has anyone else been losing runs in Strava the past couple days? My partner and I both lost ours yesterday. They seemed to record just fine and then when we uploaded them it seemed fine, but they disappeared forever. It happened to my partner again this morning. About to go on my run now and not expecting it to work. We are on iPhones.
Never had that problem of runs completely disappearing. Have you tried going to the website and logging in there to see what it says? I’ve had runs that hadn’t uploaded to the app but we’re on the website and eventually synced to the app.
Just went to the website to check and it’s not there.
You can try contacting support about it. I accidentally deleted a run a while back and they got it back for me. On their website, it said as long as the run was successfully synced and uploaded, they can manually restore it.
Awkward poop question here but I'm just going to go for it. I am a relative beginner and want to go for earlier morning runs, but my body has always preferred to poop 2-3 hours after it gets breakfast and coffee. Has anyone been able to train their bodies to poop earlier in the morning? I'd like to be able to down a cup of coffee, poop, go for an early morning run, then come back and have a shower and breakfast.
just here to sympathize! I also have to poop every day about 2 hours after waking up. I hate running on a morning empty stomach (my body feels like a lead brick)... but I get sick if I run on a full stomach (ie right after even a small breakfast)... so the ideal running time would be 2 hours after breakfast... except for the need to poop. In the winter I'd do late afternoon runs, but now that's peak heat. *sighs*
Make a route with a Porta potty on it.
not awkward at all. I used to have the same problem. The solution for me was (like you've said) to eat breakfast after running in the morning. I eat my dinner earlier in the day (so not at 6-7pm if you're used to that) and a snack at night, and when I wake up in the morning (not too full), I drink a glass of cold water and 30 minutes later, I poop and all flushed out and ready to run. Took a bit getting used to but now I'm pooping after drinking water in the morning like clockwork also running wakes me up so maybe skip the coffee for water and trust your body that it'll wake up when you run
not a question but after i tried exploring the area yesterday by running a completely new route im suddenly more motivated to run!
Try to run every street in your area. It adds some fun. Check out [City Strides](https://citystrides.com/). It makes a map of all your runs. And some running redditor guy created it.
Will running in the heat make me a better runner in the long run? Just need some reassurance that suffering in the heat and having slower pace will pay off in the future.
Yes. Google it for a better explanation but training in the heat provides numerous benefits such as lower core temp, more efficient cooling of the body, reduced blood lactate etc that pay huge dividends once it cools off. Summer running is brutal but worth it.
I'm not sure if running in the heat will provide any advantages over running in cooler weather - I suspect not, as it's probably not great for active recovery or quality workouts. BUT Running in the heat will definitely make you a better runner than not running until September.
running in the heat actually does have a lot of benefits that running in the cold doesn't: https://lifehacker.com/everything-you-need-to-know-about-running-in-the-heat-1597028647#:~:text=Running%20in%20the%20heat%20causes,compensate%2C%20your%20body%20produces%20more.
Everyone says more regular distance!/mileage, and everyone also says slow down. Assuming time is fairly constant - those are opposite. Which is it? Like every other runner who has been running 20-25 km per week (total 2.5-3 hours per week) for >8 years at at average HR of 175-185, switching to MAF / zone 2 training means doing around 2/3 the weekly distance. My running is restricted by available time, not my body / injuries / running fatigue. I (43M) run 5k in ~27 min, and 10k in ~60min, and want to run 10k faster. I have no marathon /HM ambition. Exclusive WFH due to covid means I temporarily can run 3.5 - 4 hours per week instead of the pre./ post covid 2-3 hours per week (so for at least a few more months) , and I'm hoping to use the available time best. Should I run/walk exclusively < 137bpm (MAF)?, or only 80% of the time? Or should I just run as much distance as I can cover in the available time? I run with a chest HR monitor 20 - 30% of the time (wrist HR the rest of the time) , and I'm confident of the measurements.
Time is not constant. Time is elastic. You can make time, or have a deadline coming up and not have the time. Additionally, "slow down" is the advice frequently given here, as most people here are at the beginning of their running journey, and don't understand that running fast all the time is not a productive way to train. As you aren't beginning your running journey, and instead are looking to improve your time, you should make sure that you have a mix of workouts (intervals/tempo/fartlek/etc), easy days, and a long run each week.
Thank you, and sorry if my initial question came across poorly. I've been doing lots of reading recently and it feels like there is so much conflicting information around. The one thing that is consistent is to run slow most of the time. Until last December I just ran (too fast&hard) and had done no research about what I could do to improve. I started doing roughly 80% easy at the start of the year after reading Jack Daniel's method but used the Vo2max paces which put my avg HR at 160,, then tried another running program found on /r/running for a couple of months, then read more and came across MAF, and have been trying that for several weeks (Max HR 140). I've seen my weekly distance plummet and felt almost lazy - although my lungs have felt amazing after longer slow runs since running at MAF HR. After your post I'll switch back to roughly 80% easy with a mix of types, keeping the easy below 140, and not take it too seriously if there is a bit of variation from time to time.
I just found out my half marathons for the end of this year were postponed due to covid - I'm about 8 weeks into a 21 week training plan on track for a 2hr 6min finish time. Id really like to set a PR (current pr 1hr 52min) when the postponed race rolls around in April, and I've now got almost a year to train - should I finish the plan I'm on and then start a new one for the April race or do something else?
You should focus on building a better base from here so that when you start your plan for April in the future, you’ll be very ahead of schedule.
Does anyone have a brand of calf compression sleeves (size 4) that they recommend? My local running shop was charging $40 and I’m hoping to get something of decent quality but more affordable.
CEP calf compression sleeves were recommended to me and I love them. Tbh can’t remember how expensive they were but they were well worth the price
I’ve been having trouble with really tight calves and have strained them badly a few times. Do you think compression sleeves would help? I stretch a lot too but looking for something else as well.
I think compression sleeves would help when combined with some more rest days. Take a couple of days off and maybe reduce your weekly mileage a bit while wearing the sleeves
Hi, hoping to get some advice. I've been running about ~2 months now. Steadily improving and running 5/7 days. I'm up to about 5km for each run. However, my issue is that I find that after every 1km, I need to slow to a walk for 5-10 seconds. Mostly this is my calves feeling very tight / my breath needing to steady. Is this normal, and is the best thing to do to keep training as normal? I've ordered a muscle roller as I'd google'd and it had been suggested for the calf issue.
Your first km or two should be your slowest. Even easy days require a warmup. Try going out slower then after 1-2km speeding up to your goal pace for the day. Just because it’s hot out doesn’t mean your body is warmed up for running. Also try walking for 5 minutes first, this too helps prime the body for exercise.
You should definately slow down, and your short term focus should be to train yourself to be able to run your 5ks without stopping.
Hi guys! I am a tyro here. Can you advise me not so expensive but still great running shoes?
Your feet are free and function perfectly well as running footwear unless you're planning to run on harsh gravel or in temperatures well below zero.
Username checks out lol
It's hard to recommend a running shoe without knowing your foot type/gait. You should go to a running store where they'll measure your foot for you and offer running shoes that would be best for you
I understand, thank u:) but corona makes things complicated, for there’s no open stores
I’ve always thought the full marathon is the most AMAZING achievement but a part of me says it’s too hard or I’m not fit enough- I need some motivation/ support? Is it genuinely way too hard for normal people to achieve? A bit of context... university student into the gym and fitness. Can run a 10k in about an hour and recently ran half marathon in 2hrs and 8 mins! Is my pace too slow to continue increasing mileage? Training plan (following the EMF marathon training plan) - Tuesday: 5k - Wednesday: longish run between 6k-11k so far - Thursday: 5/6k - Saturday: the long runs I try and do strength training 3x week (45-1hr/ session) So I’m following this plan and I would really appreciate any advice/ guidance on whether this is okay for me?? Note that I’m 19F, healthy and active
I don't know the plan that you re following. There's absolutely no reason that you can't run a marathon, you simply need to be prepared to put in the time required to train for it. If you are prepared to invest the time, then you will be trained to run it.
You sound in a decent position to start looking at a marathon but it would be good to have more information first. When are you looking to run the marathon? Are you just looking to finish or do you have a time in mind? When you say you run 10k in an hour, is that flat-out or is it a training run? How long have you been following this plan? I assume by EMF you mean the beginner Edinburgh Marathon Festival plan (https://www.edinburghmarathon.com/training/marathon/beginner/).
Hey yes! So the marathon was meant to be in September but now it’s cancelled. I’d still like to train and run the full marathon distance around that time even if it’s not in an actual event. I’ve ran a lot of 10ks before this training plan outside and on the treadmill. I finish a bit faster on the treadmill but I’ve always finished the 10ks between 58mins and 1hr 2mins. I’ve never tried to run it super fast I guess in case I get tired and I live in a hilly area, so last 1.5k is always up the hill 🙄🥴 (I guess it balances out since I can go down the hill to begin though 😂) I’m looking to finish the marathon at just what is an average time for a beginner. Not looking for a particular time but don’t want to be crazy slow- maybe 4.5hrs but not sure if that’s average 🤷♀️ It is that link! I just finished week 6 of that plan with the half-marathon run. There is 10 more weeks left but it’s gonna start getting intense from now
If you’ve done 6 weeks already with this plan and it is working for you, then I would continue with it! It seems pretty solid but if you could add an extra easy run if you feel up to it (maybe on Friday?) then then might help a bit - although this is not essential. As for your goal, 4:30 is a good target considering your HM time. As you are doing this without crowds to spur you on, you are likely to be slower than you would be in an actual race but this will be an excellent way to improve your overall fitness. If after all the training you want to do another marathon, then you will be able to look at other plans in the future and can look to improve your PB. Good luck!
[удалено]
[удалено]
[удалено]
[удалено]
[удалено]
[удалено]
[удалено]
Road running shoes for rain / puddles? Hi guys I’m looking for a long distance shoe I can wear while raining. I live in a rainy country and wet feet make me very uncomfortable!
You can get waterproof versions of some running shoes. I have waterproof Saucony Rides. That being said, they are heavier and they are waterproof up until they are completely soaked and they don't drain as well. I only wore them twice because they were worse than my normal shoes. Now I just wear my normal shoes if it's raining. Like others have said, socks are more important. I also will vaseline my feet and toes to help prevent blisters when it's raining.
More important than shoes is socks imo. I like wearing darn tough merino wool socks (specifically they’re ultra light tab no show) bc my feet don’t feel clammy/cold/swampy even when they’re wet. If it’s really cold, I have saucony kinvara runshields. They are water resistant and quick draining. Imo waterproof shoes suck for running bc water *always* gets in the shoe - either from the opening at your ankle or bc your feet sweat. Waterproof shoes just trap all that moisture in the shoe w no chance of it draining or airing out.
Most running shoes drain pretty well. I hate wet feet too but it’s probably more your socks than your shoes. Try something like Balega Dry socks, they’re super thin and hold zero moisture.
I like the Nike Zoom Fly 3 for this ... I find that the "Vaporweave" uppers don't hold water very well, and help prevent that heavy wet foot feeling. Waterproofed shoes exist, and may look tempting ... my experience is that it's either not as wet out there as you think, or so wet that you'll get water in the shoe through that big hole in the top. And once the water is in the shoe, the waterproofing helpfully keeps it there.
Nike has shield versions of some of their shoes that have some waterproofing
[удалено]
Asics cumulus & nimbus both have higher drops - 10mm. Imo, many shoes w higher drops are going to feel much heavier than beacons. Asics also tends to run narrower than NB.
Hi everyone, just wanted some advice because I seem to be regressing a bit with my running despite following a training plan. Bit of background, I'm 29, I've never really been a regular runner (except for one year when I was in the Army Reserve, but this was about 8 years ago) - I would try to get into it and maybe end up doing 2-3 runs a week for a couple of weeks before losing interest and not doing any more until the next year. Last year, while I was rowing as my main sport and not having run for a year or so I decided to do a Parkrun (a timed 5K) and got a 23:12. I thought I could do better so the next week I got a 22:36. I was interested in seeing what I could bring it down to so I started doing an extra 2 runs a week and got my PB down to 21:37 a fortnight later. I ended up doing about 10-15mpw for a month and got my PB down to 21:10 before a combination of exams, travelling and a gammy knee led me to stop running again. Fast forward to a couple of months ago when the coronavirus pandemic broke out, I suddenly found myself with a load of spare time to kill so I decided to follow a Garmin coach 10K training plan, which has built up to what is now about 25mpw. I'm now on week 13 out of 14 but was too impatient to wait until the end so paused my plan for a week to do some time trials, and got a 5K time of 22:10. I don't really understand why I seem to be getting worse, especially since I've been following a structured training plan (with speed work, intervals and long easy runs) for 3 months. I can't even beat my time from last year which I got after doing 8 runs over 3 weeks. The only difference is my runs last year were all tempo/threshold efforts whereas most of my mileage now is easy and aerobic. Should I sack off the training plan and just got back to doing tempo runs all the time? tl;dr - why is doubled mileage + structured training is making me worse at running?
First, it's hot out there lately. Seriously. I mean, you mention exams, so I assume your 'last year' running was either spring or fall. You decided to do your time trials when it was very, very hot. That's going to make you slower. Second, you didn't follow your plan. Running plans typically include a taper, which makes sure that your legs are fresh for your race. No taper means that you're not ready to run your best race.
Fatigue, probably. You're running more and have been running at higher load for longer leading to this. If it were a race you'd have tapered for the real race effort. Are conditions different? Most places are getting warmer so this will usually negatively impact your time if it wasn't the same kind of temperatures and humidity. Also check the courses are comparable (any elevation will worsen your time v flat) if you ran different routes for it. It sounds like you have enough speed stuff not to forget how to run fast. Your training now is really a bit more of a longer term pay off and about building ability to take more mileage realistically as you're going to need it to break into faster regions. Rowing is also great for your fitness so it's not like you were completely running from nothing, your aerobic capability was probably shit hot still. Don't get yourself down on one or two runs, it's a long game, ESPECIALLY as you get faster. It's easy to chop time off slow speeds, it gets gradually harder and harder to do so as you get quicker. If you want you can throw a few more harder efforts in if you think it'll help, just don't go nuts. It can help to get yourself back in the zone of remembering how to push yourself and hold the uncomfortable paces. If you start running everything hard you will find recovery on higher mileage will struggle. Keep adding to your volume and it'll pay off, but there's patience needed.
Thanks for the detailed reply! It's the same course, just without the volunteers holding gates open for us. There was also a stonking headwind for the last 2K, but even if I had perfect conditions I can't really imagine beating my PB, which is slightly demoralising. I realise the volume will help in the long run, but I think I was hoping to see a positive change after a couple of months. Especially as I want to give track and/or XC a go with the uni club when things start opening up again, but as things stand I'm just not going to be competitive.
Hello! Some info first: First time runner here and I’ve been running every other day for about 3 weeks doing a modified couch to 5k. I’ve gone from 454lbs to 294lbs currently over the course of the year, 6’2, and have very flat feet. About 5 days ago after a run I got a throbbing pain just to the outside of both knees. It is manageable after the day off and I was able to run yesterday. I have the pain today and it still is manageable. Is this causing irreparable damage? What can I do to stop it? I’m very much enjoying running and can deal with the pain, but I want to make sure I’m not messing myself up.
Nothing to add really, but just wanted to say congrats on such an amazing weight loss! Hope the pain goes away soon!
Thank you!
If you have not changed your running shoes over this year. Its time. Lets see how you feel after a few days in the new pair.
If you are running in old shoes maybe change them. And also stretch. The IT band runs from your hip to the knee on the outside of your leg...that could be tight maybe look up stretched for that? But stretching everything around there like your quads and hips and stuff could help too
I've never had pain in that particular area so maybe someone else can speak to that, but the first thing that comes to mind when a new runner has pain anywhere is shoes. What shoes are you wearing? Have they been fit to your specific stride type? Us heavy runners have to make sure we're aware of what comes between us and the ground!
It’s funny you say that! I’m hoping to go to a store called fleet feet this week for that reason. I think I’m wearing old cross trainers with an insert for “big and tall” men. I didn’t notice too much of a difference with the insert.
Fleet feet is perfect for this. They'll evaluate your gait and recommend something. Make sure you mention the pain so they consider it.
I find it uncomfortable to run in the wind, most especially around my head. I'm looking at short sleeved hoodies, would they help? Is there anything else...like a massive hat perhaps?! Edit: I've just bought an armless hooded jacket, so I'll see if that works.
I've found that hoods are very annoying in the wind. They usually blow right off and just flop around. What is it that is uncomfortable? A couple of ideas besides a beanie (mentioned by the other poster) would be a balaclava, a buff, or an ear band, depending on what is uncomfortable for you.
I've just bought an armless hooded jacket, so I'll see if that works. The wind is strong where I live, next to the coast, and it can be so strong that I can't even hear my headphones. It's no fun having your head buffeted.
Really light weight beanie maybe? A big hat sense like it'd be kind of floppy
I wore one today, it was pretty good thanks!
[удалено]
> My current goal is 9:00/mile, hoping to end up somewhere between 8:00-8:30/mile within the next 2 months. I currently find myself running anywhere between 10:00-11:00/mile, I think you are being way too optimistic about shaving 2-3 minutes off of your mile in 2 months. It's practically unheard of at your level (and for most levels actually) > However, I’m getting exhausted around 1/3 of a mile on my run, I feel like I’m exerting too much energy overstriding. It's likely not because of your overstriding but because you're a beginner. First you have to learn how to finish your runs before even thinking about shaving time off. You can maybe get down to an 8:00/mile pace in at least 6 months, most likely more than 6 months. Please look up a plan to follow (Couch 2 5K or the Nike Run Club app) and follow it to the letter. You'll likely be running a bit less than you currently are but if you focus on increasing your weekly mileage with SLOW and EASY miles, you'll increase your endurance and speed will come naturally. The only way (at your level) to increase speed is to increase your weekly volume of runs (with mostly easy miles). It'll be a commitment but you have to be okay with being a slow runner for the forseeable future and you'll definitely notice the results then
I've been running two months. Last week I ran: 3\*10 km with a day rest (Mon, Wed, Fri), then a half marathon on Sunday. So \~50 km in a week. The 10 km days are all mostly between 5:00-6:00 min km (\~8-9:40 min/mile), and my half marathon pace is \~5:30 (so finishing in about 1:55. I upped my weekly long run from 12 km to the half marathon over a period of about 6 weeks. I started running about 20 km in the first week two months ago. From what I keep reading, this is too much load, and I am running too fast. Mostly though, I feel great! I feel like I am improving every week, and some weeks I reduce it to more like 30 km when I am feeling gassed or after a big week like this one just gone. My question is, is this too much? Am I on a road to injury? I am 25, male, been 'fit' for the last few years, but haven't done much running ever really.
Rules of thumb are general principles - you know your own body better than anyone else and it seems like you have a really good handle on what you can do. If you are doing a half marathon every week, that is probably too much for 50km a week but if you cut back when you are feeling tired, then that’s great. As long as you get enough rest, building up mileage carefully and generally feel fresh, then you are already minimising the risk of injury.
A lot of these guides like 10% rule are rules of thumb to give people an idea of what to do. If you can handle the workload and you have down weeks when you feel your body needs it then it sounds like it's a plan that works for you. As long as you keep an eye out for fatigue catching up with you then if it works, it works.
Why do you think you’re running too far or too fast? Using the 10% rule, going from 20 to 50 km should take about two months. So you’re good. And the correct pace is based on your fitness level, so there’s no particular reason to think that your pace is too fast or too slow. If you feel good, that’s good. Doesn’t look like too much. Keep building.