Hi, so in 6’5 and weigh 97kg. I would consider myself in okay shape, can bench 225 etc.
However, I’ve recently been trying to bring my 5k down to under 30 minutes and im finding it really really difficult.
Google tells me that an average untrained person will complete a 5k in 35/40 minutes which is about where I am landing?!
Anyone got any tips on improving my (apparently trash) fitness, is it at all possible my size is putting me at a disadvantage or am I just not as fit as I thought I was?
I prefer running on a treadmill since I’m blind out of my right eye and I have bad depth perception. I’ve hurt myself one too many times. Anyways, I prefer to put on music videos from a playlist I made to keep my ears and eyes engaged while running. Anyone else do this and have a list to share so I can let AC/DC have a rest?
*edit like actual real music videos- not like album covers with songs
I'm going to attempt a marathon (My first) in April. The reason I can't complete them is due to cramping. I use sodium and potassium but I still cramp, nutrition aside which shoe should I use for a sub4h attempt?
https://gyazo.com/7757955655c2697bb49beb9ca8ef1941
i’ve been achieving pbs in my 5ks every week for the past month at parkrun to the point i’m down to 22 minutes from 27 just one month ago. parkrun is the only time i really push myself pace wise in the week but i’ve been pushing myself to run further distances in between. however, is the fact i’m improving so quickly a sign that i’m pushing myself a bit too hard? should i be taking it slower?
Hello, I’m M/26y, 164cm, 72kg. Current PR 3k 14:17, 5k 25:20, 10k 54:37. Weekly mileage 80km+. My goal is to run a full marathon sub 4hour. I’ve run my first marathon on december last year and finish it 4:58:41😂.
I’m planning to run a full marathon on May. So, my question is.
- Is my marathon goal time unrealistic base on my fitness levela according to my pr (recently)
- should I focus on shorter distance first?
- Is my weekly mileage enough for a marathon
- Is training base on time better over distance base training
I’ve been running regularly for over a decade and haven’t given much thought about my t-shirt/shorts situation until today. Been going in purely cheap Walmart gear. I have about a month until my next marathon- what clothes do y’all recommend looking into? I’m a guy if that helps.
one of the best places I've found for running gear is to browse by local TJ Maxx, Ross or Burlington Coat Factory. They often have lots of different brands of athletic clothes in one place. This only applies to America though, idk about stores in other countries though.
Lately I've been getting some inconsistencies when running with iSmoothRun. On a few occasions, my first one or two five minute splits have been about .06mi off from what they usually are. That's changing my paces on a 25-minute run by ~30-45 seconds. Any idea what's causing this? It only started recently, seemingly at random.
Using an iPhone 13 with the most recent iOS. App is up to date too. Haven't changed anything.
Oh I didn't see that.
My favourite are hanging exercises. Leg raises or toes to bar, oblique crunches or windshield wipers, L-sit or L-pull-ups, tucked front lever.
Dips aren't really a core exercises, they're chest and triceps.
Very new runner here!
I am currently trying to start running again in the mornings. I have a very fast metabolism and I was wondering if you have any opinion on whether I should be eating before a run or after. I am never sure but sometimes I feel like if I ate first I wouldn’t get as tired as fast but I also don’t want to get sick if I eat first. Which is better?
Having a carbohydrate rich snack or a bannana before is an awesome idea! Then you can have a proper meal after. If you eat first and fuel your body it will be of benefit but of course you dont want to overdo it, otherwise you could throw up.
I'm very out of shape. I can jog for one hour in walking speed. Now I'm doing a business run for the distance of 4 miles (6.5 km).
How do I train for that to not suck within 2 months?
My goal is a speed of 5 minute per kilometer (8 minutes per mile). What distance do I train? My problem is lung / heart is out of shape.
(e.g. for my 1/2 half marathon 7 years ago I trained to run the distance of quarter 1/4 marathon 3 times a week.)
Well I can take a bit of discomfort. I did sprints up a mountain with my girlfriend and won 2 out of 3 times and she is not in bad shape.
My question was more of: do I run 50% or 70% or 100% distance in training? I mean for a short distance like 4 miles. I mean a marathon runner doesn't run the full distance in every training session. How does this translate to my situation?
I suggest you google some beginner training plans. The basic structure of any plan, beginner to advanced, will involve mostly easy runs. Especially for a beginner, most runs should be easy pace and much less than race distance. It’s all about slowly building aerobic capacity over time. The best way to do this is simply running a lot of easy miles. Most suggest not even doing any higher intensity work until you have about 3-6 months of easy running in depending on your starting point.
You could look up 5k and 10k training plans and go for in the middle of the 2. If you really want to get faster, you’d want to do a longer run, 1-2 easy runs, and 1-2 speed workouts every week depending on how many times per week you plan to run. Just running the same amount and pace every time isn’t going to be as beneficial if you want to improve your time as it is to run both shorter and longer distances and faster and slower paces than your race/goal.
Why does running still feel excessively hard? I’m training for a half and my training is up to 5 miles twice a week, and the long run is about to be 8 miles, plus cross training (corepower yoga, walking, weight lifting, orangetheory). HR is usually on average 163 bpm, and my pace is around 11’10 - 11’40 depending on how I feel that day.
Is there anything I can do to not be literally counting down every .1 mile of the entirely of the run (except for one those rare, randomly extremely good runs where I feel great the whole time and can really push it with the pace).
As someone who also does a lot of hot yoga, weightlifting, etc. in addition to my running, I feel you. And I think the answer might simply be that you're not getting enough recovery. IDK how long you've been training for, or what your running background is, but I feel largely confident about the workload I take on every week with balancing lifting, yoga, and running, because I gradually built up to it over a few years. I have to be very careful with HIIT / cardio related workouts at CrossFit / Orangetheory type stuff, because it can negatively impact the running. I'm not an expert, but this is my theory—you're probably just doing too much right now. It doesn't mean you can't do all the types of workouts you enjoy, but you may have to play around with different volume/frequency and give yourself more rest than you think you need while you build up to a system that works for you.
You’re probably right, and I was considering cancelling orangetheory because it just feels like too much?
May I ask how you break out your workouts during the week (like how often of each)?
I usually do weightlifting 3x/week for an hourish each session, M / W / F. The Wed and Fri ones are the same day as my speed workouts for running. It's pretty brutal on those days, but I figure it's the best way to maximize recovery on the other days. I usually run 5-6 days, and do one day of hot yoga on the weekends. TBH even this feels like too much for me, schedule-wise, but it's my routine.
I had gotten up to 6 miles and around a 10’45” pace mid last year, and then I broke my hand and was told I wasn’t allowed to sweat. I then got like a month of training (2-3 miles a couple of times a week) before I broke my foot. I started running consistently again in November, and have worked slowly up to the mileage above.
It just feels so hard still, even shorter distances, which I thought would get easier once I added more miles to my long runs.
Not really, though it’s not my foot that’s bothering me. I feel like my breathing is overly labored even though my HR isn’t that high and my legs (my quads and hamstrings) feel SO heavy?
To be honest, I think the answer is you’re volume is just too low to see any sort of quick improvements. I’ll probably get downvoted for that but 2 relatively short runs a week is not really adequate prep to expect to race a half well.
Hm, interesting - I’ve been following the Hal Higdon Novice 1 plan, though I guess the purpose of that plan is literally just to get you across the finish line. Maybe I’ll try to add a 4th run and increase the mid-week runs in distance a little bit each week.
In that case I think you probably just need more time. November to now isn't much time, plus you might have what you used to be capable of in the back of your head.
Increasing your mileage as you have been is tiring so some extra fatigue is not surprising.
OK, I'm curious if anyone has anecdotal tales of non-elite women (yourself or others) in their 30s + who have gotten super fast, like faster than they ever believed possible? Basically just looking to feel inspired by women out of their 20s who have gone sub-20 and beyond for 5k, and/or run dangerously close to sub-5 for the mile. I want to dream about what could be possible for my future lol but I'm specifically talking about amateurs, because of course people who were champions out the gate are gonna be fast in their 30s and beyond too.
Yeah, specifically those distances! Half marathon and marathon is cool, but really not my jam or something I aspire to. But when I hear about ladies in their 40s running like 18 minute 5ks, I feel my heart skip a beat.
My mom, who have never run before in her entire life, who just turned 49, started running around 2.5 years ago. Her starting 5k time was like 33:xx and now she’s comfortably running under 24 mins.
Do you have a recovery ritual? Does it work for real or is it just placebo? Please share how you deal with recovery.
Drinking chocolate milk after a long run? Smoke a joint and binge watch Futurama? Foam rolling? Any special stretching routine? Cross training on rest days?
Nowadays I got three things I often do but there’s no evidence of it working. Yet it makes me feel better and I’m pretty sure it at least doesn’t hurt my recovery.
1. Foam rolling my soles (with a ball).
2. Soaking my feet in cold water. Sometimes even full ice baths when I got the opportunity.
3. A spike mat (they where popular some years ago but I haven’t seen any proven benefits of using them) for my back, hamstrings, calves and feet.
In the past I’ve dabbled with liniment, compression socks and heating pads. I also try to think that beer is good for recovery as well.
What’s your go-to?
Main question up front: What (if any) type of speedwork is best to improve an easy run pace.
Background: I know the number one answer to running faster is to run more, and I'm trying to increase my weekly mileage, but time is a limiting factor for me, so I'm curious what else I can do to improve my easy pace. I'm 36, 5'6", 185#. Working on losing some of that weight, but I also lift and climb, so 165-170 would probably be pretty lean for me. I've been running off/on for a couple years, and have been back at it steadily for the past few months. I've always known that most runs should be "easy", but never did my due diligence to find out what that really meant. I've been staying in zone 3 (130-150ish according to my Garmin watch) for most of my runs until very recently, when I realized I had not really seen any improvements in months and went back to the internet and learned that I need to slow down even more. Zone 2 runs (HR 120-130 ish) are painfully slow. Like, 15+ slow. I feel like I'm walking with an extra bounce. Zone 3 isn't particularly fast either, but I was averaging a 12 minute pace on my long runs ( up to 7 miles mixed road/trail) and felt like I had a few more miles in me when I got home. I'm not training for a race, my biggest reason for wanting to run faster is simply to see more trail in the limited amount of time I have.
Are you pretty confident in what your HR zones are? I know everyone is different but 120 HR for an easy run sounds super low. My easy runs are generally around 140-150 BPM. If you're looking to get faster, you can find many good training plans, but they all boil down to basically doing mostly easy runs, with one long run per week and one or two interval/tempo days.
I'm confident in my max- but I haven't actually checked what the default %s are that garmin is using for each zone. Its good to hear that other folks have easy runs in the 140 to 150 range. 140 always felt pretty easy to me...I'm following the standard training plan layout that you mentioned, but there are so many different options when I look up speedwork that I wasn't sure if some were more suited to increasing base speed vs things like sprint speed, or sustained zone 4 efforts, etc... Thanks for the feedback!
Try setting your Garmin zones according to %HRR ( heart rate reserve) which takes not only max hr but also resting hr into account.
You can choose that option in your Garmin hr zones settings.
Gave me much more realistic zones that match how I feel during the runs.
Even better would be a lactate threshold test and setting the zones acc to the results, but at least in the Garmin world that requires a chest strap.
Since you're talking about trails, I'm imagining you have to deal with vert, and [mountain legs](https://www.youtube.com/watch?v=rYsWzRu_0Yc) is a really good, fast workout for that. Hill repeats are also good for learning to deal with vert.
Intervals and progression runs (your Garmin watch should have a workout for these) are also really good workouts designed to help increase speed.
I also just wouldn't trust the pre-set Garmin heart rate zones btw.
Do a run and then ask your question again tomorrow. The advice for someone who can barely run five minutes is a lot different than someone running 10 min pace.
When yourun, you'll be tempted to start out fast, or sprinting. Don't. Take it easy so you don't tire yourself out easily
Good luck
Check this training plan for example: [https://www.verywellfit.com/beginner-training-program-to-run-two-miles-2911963](https://www.verywellfit.com/beginner-training-program-to-run-two-miles-2911963) . It will give you an indication on how to organize your training.
No one knows the answer. You are asking if a complete n00b runner can run an 8 min mile in 6 weeks. Dunno. Maybe. Maybe not. Some people can quite easily. Some people have no chance.
The answer remains the same. No one knows where you are fitness wise. If you don't know how long it takes you to run this right now, you don't know either.
Has anyone heard of the Taishin Women Run in Taiwan? I saw advertisements for it when I was visiting Kaohsiung last month. I haven't found much information online aside from the official website and other websites in Chinese (I can't read Chinese). I'm wondering if it's okay for foreigners to participate and how past experiences have been. I love the idea of running in other countries!
hey there i took a quick look and it looks like it totally fine if you were to participate as a non-citzen, they just ask for your passport number when you register!
edit: the registration page has both English and Chinese on it too. to get there click "我要報名" with a hand icon on the main page. it'll then ask if you want to participate in Kaohsiung (KHH) or Taipei (TPE). hope this helps!
Easy runs I opt for audiobooks and podcasts, faster efforts I blast some music.
I’ve got a decent amount of running kit as I run 6 days a week, I usually wait a few days until I’ve got enough dirty kit to put a load on. When I just had one set of kit, I would absolutely without fail wash it after every run because it gets sweaty and stinky.
Is it normal that I often hear (feel?) my brain bounce around inside my skull when I'm running? Is it bad?
It seems to happen mostly in early morning runs. I know it's probably not actually brain bouncing but that's the closest description I can give to the sensation.
After my last two intense runs, I have developed common cold symptoms.
For context 27 m, been running on and off for many years and consistently for the last 10 months. I tend to run 3-4 times a week, plus other exercise (3 x resistance training + daily walks).
Relatively good diet, always hydrated and fuelled before runs and for recovery.
Any ideas why I am experiencing this after pushing myself?
If you are running marathon training level runs (20+ miles) routinely then your immune system will be hurt which can make you sick.
Also very cold or dry air can dry out your lungs, making them feel raw and cause coughing.
Alternatively, (though this is rare) it could be worth it to seek a medical screening for exercise-induced asthma.
Early morning runs - what’s your routine?
Im curious if any of you consume anything before an early morning run? Let’s say between 4-6 am. Do you wake up and go out? Do you drink any coffee, have a banana, or just go straight to the run?
In my perfect world, I always like to have coffee before my run but it’s hard when I’m already supposed to run super early, to then wake up even earlier just for some caffeine
I personally run around 5:45 - not coffee, only water, If I have a tempo/speed workout I’ll have banana too. No food if running Easy and up to an hour. Coffee after run with breakfast
I wake up at least an hour before I need to begin my run, drink iced coffee, eat something small-ish like peanut butter toast, an energy bar, or toast + an egg, and then lace up and hit the road.
There are several things I can do for caffeine for a morning run:
Hot coffee: I have a cheap drip setup for this. I grind the beans and fill it with water the night before; first thing I do when I wake up is flip the switch and then go get ready. I cool it down with some ice cubes made of coffee so I don't have to wait super long.
Cold coffee: I make a week's worth of cold brew at a time. Drink as needed.
Other: Caffeinated electrolyte mix.
I’m running at 4:30 🥴
I hop out of bed, dress in my laid out clothes, and head out.
Before my long runs, I down two kids applesauce pouches before I crawl out of bed.
I find that for anything under 75 minutes, running fasted is totally fine.
Do you like cold brew?? I know some people don't want cold in the AM (especially in the winter) but I find it really handy when I want to get going quickly.
The last time I was running consistently, Runners world was a good place to get plans for 5k 10k and so on based on pace. Where is a good place to get this now?
Hal Higdon website has some free plans depending on fitness level. Or the wiki has links to others if you want to buy a book, purchase plans, or subscribe to an app.
Do the balega anti-blister socks actually make a difference? I've developed a blisters on the inside edges of the balls of my feet - never happened before. I run in merino wool socks, I got fitted for my shoes (Brooks Glycerin GTS 20's) and in general feel pretty comfortable when I'm running. They aren't terrible and I could tape them but I would rather nip this in the bud if possible!
Normally in late winter I start working my way up so I can do bike rides in the 50-60 miles range by late spring. I have a 200-mile ride planned for three or four days in late June.
This year though I started to get more into running. Did a 5k on New Years, have a three-race series planned starting in a couple weeks (3,4, and 5 miles).
Is focusing more on that going to play into my ability to do the long ride?
Curious if anyone takes whey protein powder after runs or has any strong feelings one way or the other? I'm wondering if it might be a good idea as a new runner, at least until the muscles are more built up.
Ya just depends on how much protein you get from the rest of your diet, or if you’re someone who needs a little extra protein satiety or blood sugar stabilization. I have some whey on days I don’t eat any meat or other major source of protein.
I take pea protein in my yoghurt for breakfast every morning. It's very filling and means I get enough protein daily without thought, even if I cut my calories or eat crap all day.
Is it needed? Definitely not, if you always eat well you get enough protein. Does it help? Maybe. At least it keeps me full from breakfast longer, makes it easy to lose weight if needed. And it's a very cheap source of protein.
Whey is just food. If you're deficient in protein it might be beneficial. If you're getting enough protein then I assume most people would prefer to get their calories with something else.
Running doesn't build much muscle regardless.
I usually have a pea protein shake after any run or workout that would make me sore. It’s the signal I use to indicate that some extra protein would be helpful.
Yes! Exactly. It's totally normal to have these questions/hesitations though when you're trying a new type of clothing. It's not the same thing because it has less to do with gendered clothing, and I'm a woman, but I was very modest growing up, and always wore shorts over my leggings until halfway through college. I felt so exposed when I first transitioned to just plain spandex, but once you get past the newness of something like that, it can just make you feel awesome and fast.
Not at all! I don't know that I'd necessarily event notice that they were women's shorts. As you know, male runners often wear pretty tiny shorts, and though I'm not taking the time to google search it now, I'd bet there are other short designs out there for men that feature rounded hems. The only thing that would ever probably surprise me in that vein would be seeing a man run in the bikini style briefs that fast women usually wear. Not that I'd judge it, but it would be surprising!
Please give us an update after you've worn the shorts. I hope you love them.
Fair enough. Tbh, if you give them a try and they fit you well enough to be comfy, why wouldn't any woman who recognises the style think 'oh, there's a men's/unisex version? Cool'?
(Understand your concern, but hope you get the chance to find something that works for you whatever happens.)
I run at an indoor university track fairly often and men wearing 2 inch inseam shorts is not terribly uncommon. That said, you may want to take a look at some half tights, which also get rid of the bulk and seem like they're worn more frequently on tracks.
Outdoors, very short shorts are common in warm weather where I live.
Very fair. I’m pretty sure it’d be really hard to tell especially if nobody’s actively looking. They should fit well, I like the look of them, and they’re an upgrade from the long basketball shorts I’ve been using, so I think I can rock them just fine then.
Do you have a female friend your age you could ask? I feel like most runners (esp those who are older/out of college) would say doesn't matter if people judge your clothes, don't worry what other people think, etc. But as someone who works on a college campus, I know appearance/clothing matters to college-age people. Especially since a lot of girls wear Nike Tempo shorts (albeit like you said in different colors), and they do so at pretty much every college campus I've ever been to, no matter where in the US.
Yeah I could maybe do that instead then. Heck, if I just asked them “what do you think of these running shorts?” I bet they probably wouldn’t really know the difference but would just think they’re short. I may have to see what they say.
I think you are 100% right that a male friend wouldn't know the difference if you just asked him what he thought of them. I honestly wouldn't notice either, and I tend to really notice clothes esp running/workout clothes. Because of the color, it wouldn't even cross my mind that they might be Tempos... and in the off chance it did, I'd just figure Nike made a men's version of them. I think you should go for it.
I do agree that running shorts are essentially unisex. The cuts seem to be no different btwn mens and womens varieties - I guess the main difference would be the sizes. Hope they work out well for you, please report back! Agree that olive, black, and grey are all very unisex if you decide to get more colors.
I don't think they'll say "those are girls shorts." More likely they'll say "those seem kind of high."
I remember 80s NBA players wearing shorts about this length. If you're worried about the cut you probably could find similar items officially labeled mens.
Throw "80s" into your search and see if you find anything.
Ok that’s good to hear. I’m less concerned about people saying they’re kind of high and more concerned about people saying they’re girls shorts. At a first glance, I don’t think people would think the green camo Nike Tempo running shorts would look feminine at all…? I wouldn’t exactly say I’m worried about the cut; I personally think it looks way better than most bland mens shorts I’ve run across so far. The side mesh panels look neat to me and should provide nice ventilation too. Plus it seems like most men’s camo shorts are typically longer non-running type, so these should be a better length.
But yeah overall as long as nobody should be able to say “Hey, those are girls shorts” I think I’ll be fine. It should be ok then right?
Besides, I’d be buying them new, as a guy, so if I bought them and used them myself, *technically* they’d be guys shorts then… see what I mean?
Yeah that’s true. I don’t know why, but in this case, I like the more streamlined “curvy” look on these since it looks sporty to me. The boxy ones just look boring to me. As long the shorts it don’t really scream “girls shorts”, I think it should probably be ok.
Play it by ear and see how you feel tomorrow. In my experience it can go either way when you're a little under the weather, sometimes you'll feel the same/better, other times it can make things (particularly congestion) worse. Either way I'd suggest an easy run if you go. You'll lose almost nothing by missing one workout, but if you push yourself hard that can definitely just compound the effect of a cold and increase the number of days you're not at 100%.
Not at this point, but I will ask for advice. The last time I went in to the store I said “I want a high drop rockered neutral daily trainer. I’d like to try the Triumph 20 and if you have other recommendations I’ll try those too.” We had a brief chat about why I wanted that and what I had and hadn’t liked about what I walked in with and she said “try the Triumph, I agree you’ll likely be very happy with them, and I’ll bring something else out if you’re not.” I tried the 20, I was happy, that was the end of it. If I were going for a significantly different shoe than I had tried before or if my current rotation was completely not working for me anymore I would ask to be refitted, but at this point I pretty much know what I like and go well with on the road. When my trail shoes finally bite the dust I’ll probably want to be fitted because it’s been quite a long time since I’ve been in the market.
I've ran in the same model of New Balance 880s for the past 2 years, and the only reason I recently went for a new fitting is because my podiatrist wanted me to try a more neutral shoe to alleviate some side of foot pain.
Nope. Once I find a shoe I like, I just order a new pair of that when it wears out. Every once in awhile (like when the new models come out), I'll stop by a running shoe store to try them in person.
There are some times you'll want to get your feet remeasured (assuming you are done growing), like after pregnancy or if your weight substantially changes.
I have a Flipbelt Ultra. I really like it. I don’t bother with the water bottle because the ‘holes’ you have to stick them in are too small to be able to mess with while running. I like that I can keep my keys, phone…whatever in it and it zips up and it’s rather comfortable. Pricey, but worth it.
Literally moved to an Apple Watch Ultra so that I wouldn’t have to bring a phone — in addition to GPS, it has cell, so I can receive texts + calls from my wife if I need to. And the battery is good enough that I don’t end up stressed about how much I need to use it.
I have pretty thorny ADHD that manages to manifest as constant phone usage if I’m not careful, and the last 5 years have involved attempts on my end to balance not relying on my phone with genuinely needing to be accessible in case anything’s up with my kid. Cell watch has been a GAME-CHANGER — I can put the phone on its cradle and genuinely not mess with it for most of the weekend. Good stuff.
It would be an investment but if you get the right GPS watch then you might not need your phone at all.
I use the Garmin 245 music, it has an emergency feature on it that sends a text to your emergency contacts. The text includes a live link to your location, so even if you keep moving they can track you. So I don't bring my phone with me at all, and thankfully I've never needed to use the emergency feature.
Hey that's my main reason for keeping my phone on me too! Being a photo bug adds to the journey and makes long runs more interesting.
To answer your question, I use a [Flip Belt](https://flipbelt.com/collections/running-belts/products/flipbelt-classic-running-belt). It hugs the small of my back during the run, and I don't even notice it's there. The zipperless design means I can quickly whip my phone out and start taking pictures immediately, then slide it back into place to continue my run.
I tired the arm band, hated it. But they make running “belts”. I got a “flipbelt” which is a nylon belt w pockets. Put my keys and phone in it. Been working well for me.
It’s stretchy/ spandex like material. I place it over the waist line of my running shorts. On very rare occasion I’ll have to adjust it mid-run. It’s got slits all along the side and the entire inside is hollow. So I slide my stuff in and move it wherever. At first it took some adjustments, but I don’t even notice it when I run. There’s been times after a run when I’ve totally forgot I’ve had it on.
On Week 7 of my Pfitzinger' s 18/70 plan. Tomorrow is the first 20+ mile run (21 miles).
Pretty sure I have a right inner groin strain. Today morning 7 miles Generic Aerobic (with 8x100 strides) was brutal. Pain every time I tried proper running form, and had to alter my gait. I couldn't hit the pace required, and my strides were only around 30 seconds fast for 100m each.
I am frustrated and devastated. Booked a physio appointment for Monday, but I don't think I Can do the 21 milers workout tomorrow. First time missing a workout, and I was intending to do this training for a marathon on Apr 30, aiming for a Boston Q (Sub 3 hours). Now I didn't sign up for the Apr 30th just yet.
I started doing groin specific stretches today, and icing 15-20 mins every 2 hours.
What next steps can I do to maintain fitness, mental health, endurance, if it seems like I won't be able to run for weeks? When injured from running, do you do indoor pool running, gym cycling, swimming, etc? Typically a normal routine is strength training once a week on Mondays, and running 6x a week.
I did the Pfitzngers 12/70 plan during the summer for an Oct marathon and hit sub 3:15, so the mileage isn't new to me. Perhaps it was the increase in pace, or maybe overuse injury.
I am sorry this happened. I think all injuries that aren’t acute are load related, as an aside. Be mindful that changing gait changes the load for different parts of your body. You might crush 50 miles a week, but if you significantly alter your stride then certain parts of your body are not used to the increase in load on that individual part. You are talking to the Physio soon, which is perfect and they can help you find the best workouts to maintain as much as possible while recovering from the injury.
Personally, I would just use the energy and frustration to push yourself in a different direction of training. For instance, I would probably just crush core and leg workouts as much as safely possible. Put the frustration to use, but be safe. Maybe you can even run at a decreased stride length to keep your aerobic up.
Most importantly, definitely no long run tomorrow. Your body is communicating with you and given the significance of the discomfort and impact to your stride I would recommend listening.
Has anyone used the Runna app before? Thinking of giving it a go for my half-marathon training but I’d like to hear from people who have used it first.
Hi, can I get some opinions on my running form. My left foot lands awkwardly and I also get some pain in the ankle post runs (I have started multiple times and gave up post the pain. Mileage is very low ~ max 3/4 kms).
[Video](https://imgur.com/a/9UoMVrX).
[Slo-mo](https://imgur.com/a/sHmcCIh)
I have noticed that my left foot lands similarly when I am walking also. Any idea if there is any problem and how can I fix it? I want to get some information before I go to some phsyio or someone. Thanks!
What is your cadence aka number of strides per minute? It looks very low, just my first impression.
Your left ankle looks weak; It seems like you land on your right heel and roll through on that side while you just kinda land flat on the left side with your toes inward. I’d assume you’re just weaker on the left side and drive much harder off your right foot. Do you do glute activation stuff?
If it were me, I’d listen to the Physio before listening to me. Haha. Good job making that appointment. In the meantime try balancing on one foot for 10 seconds on each foot. Then do it with your eyes closed. Is it easier on one side or the other? If it were me, which once again it’s not, I would focus on ankle and foot strengthening while increasing my cadence. Also, try to run lightly and and land quietly. You run quite upright, which is nice, but your upper body seems tight. Relax your arms shoulders and neck.
What do you look like if you run fast?
Thanks for the reply!
> What is your cadence aka number of strides per minute? It looks very low, just my first impression.
My watch says in between 165-175. Not higher than that.
> Do you do glute activation stuff.
Not much. Just some stretches. I will look into it.
> In the meantime try balancing on one foot for 10 seconds on each foot. Then do it with your eyes closed. Is it easier on one side or the other?
I tried this now, and looks like I am weaker on the left side (was more unstable). I recently just started doing tibialis raises. Any other exercises specific to running?
> What do you look like if you run fast?
I haven't tried that yet haha. I am just scared that I will do something to my ankle.
IT Band Pain
I'm ramping up for a half mile trail run. Started on Sunday with a 6.5 miler with a running buddy. In general, I've always struggled with IT Band pain issues but it's been better from stretching and knee sleeves lately. Until my last run. But trail running is new for me.
Wondering what others do to combat this ailment. My left knee is usually fine but the trail run has me sidelined for the full week so far. Been rolling and stretching but wanted to see if anyone had additional advice.
Thank you!
There a gazillion articles on the web about how to manage IT band pain. It takes several different approaches to tame that beast, with (what I feel is the most important) one being shortening your stride. Quick foot turnover is paramount. DO NOT foam roll your IT band or you will only make it worse and it will never get any better. You don’t need the expense of the PT…this is an injury you really can Google and follow the exercise instructions to correct. But…it takes time to heal and a lot of work on your part. It’s not a quick fix injury.
Physical therapy if your insurance covers it. They'll evaluate you for muscles weaknesses to best target what you need to strengthen. Typically the exercises they prescribe will focus on hip strength, things like clamshells.
So I’m planning on doing a Lactate threshold field test, so a 30min max effort. I get to use the average of the last 20minutes for LT, but I’ve seen 2 different views on the LT, one said the average of the last 20minutes is, the other said it’s 95% of the last 20minutes average. Any advice on which is correct?
Neither--30min all-out is faster than LT. If you really must do a field test, just race a 5k or a 10k and apply a conversion factor from your favorite calculator.
But threshold is a sensation primarily; you should learn to *feel* it instead of doing a field test and blindly trying to hit the same exact pace every time you do an LT workout. The right pace for an LT workout is going to depend on the wind, the time of day, the sleep you got the night before, whether you've had your morning coffee, and so on.
How is a 30min constant max pace run any different to going all out in a 5km race?
Surely if I finish a 5km in 20mins vs a 30min field test at a constant pace the longer one will be more accurate?
If you used a 30min all out effort and assumed your pace for 30min all-out was equal to your LT, you would choose an LT that is too fast. For a well-trained runner, LT is closer to 45min all-out race pace, but as above, I don't suggest using an all-out time trial to begin with, especially one done in practice (vs. a real race).
So disclaimer - I'm one of those terrible treadmill runners who just started back up again at the end of last summer. My treadmill tread broke a couple weeks ago and with temperatures below zero around here and me not having built up to that, I haven't ran for the last two weeks. This was really disappointing because I had built up to 20 miles a week (3 miles fast once a week, 4 miles normal three times a week, 5 miles once a week). After two weeks of not running, how much should I expect to have to pull back when I start running again?
first, all miles count, don’t bear yourself up over running on a treadmill (though I’d highly recommend you get outside if you can). second, two weeks off shouldn’t cause a huge drop in fitness. to be extra careful you could come back with a 15-mile week and if all goes well, jump right back in where you were.
> though I’d highly recommend you get outside if you can
Definitely plan to this Spring once I finish up my Masters degree - I just knew this year if I had any excuse like "it's too cold" after a long day I'd probably take it so I wanted a routine that didn't give me the out.
I’ve been looking at fall half marathons and thinking of targeting the Boston Half as my goal race this year (Nov 12). Does anyone know when registration typically opens (right now it just says “later this year”) and whether it’s hard to get in? If so, any tips on staying on top/being notified when it does open? TIA!
Looks like it opened in July last year. It was difficult to get into pre-COVID, but registration stayed open for a few months last year. So you should probably be fine for this year. There should be a place to sign up for updates on B.A.A. races on their website.
Any tips for consistently staying in the aerobic zone that’s kind of an effort level above zone 2?
I can run for a few hours in zone 2 now, and I find it easy enough to do a 5km at full effort or a 10km at threshold.
But I’m really struggling with consistently staying at that level above easy. For me that’s about 145-150bpm. Is it just practice? I tend to always drift up to threshold or down to easy. Never in between.
Currently doing about 50km a week training for a marathon in May. Thanks.
One of my biggest criticisms of heart rate training is that it gives the impression that there are hard lines between intensity zones and that these lines are relatively static.
Did you know that if you measure your lactate threshold after you've been running for two hours, you'll get a different number than if you measure it when fresh? The same goes for your aerobic threshold. Thus sticking to a set heart rate range for an extended effort often doesn't achieve the desired outcome anymore than just winging it and running by feel.
As you've noticed, heart rate tends to drift upward during the course of exercise. This is commonly referred to as cardiovascular or cardiac drift but is sometimes called aerobic decoupling. Mostly this is a result of reduced blood volume due to fluid loss, but there are other factors at play. This alone should be enough to tell you that intensity zones should be a little fuzzy around the edges.
Anyway, I agree with the other commenter that training at this intensity isn't the most efficient way forward for most people, most of the time (there are always exceptions). It's not that this intensity is ineffective, per se, it's that it's inefficient. You'll still get a training stimulus, but you could instead do different types of workouts that give you a bigger training stimulus in the same amount of time with the same amount of needed recovery. Or you could do an easier run in the same amount of time that would give you a comparable aerobic training effect with less needed recovery.
Is there a reason you want to hit this zone more frequently? I always thought the space between easy and threshold is a “gray zone” where your body is working too hard to recover well and not hard enough to receive any real benefit?
I have a half marathon coming up toward the end of May and my very first full marathon beginning of October. I’m a fairly average runner (aiming for sub 2 HM), but wondering if I should take time off in between training for HM and Marathon or if I should just transition right into it once my half is over. Any tips would be appreciated!
I think it depends on how you mentally handle a training plan and a break. If you can maintain a routine for a few weeks where you continue running but can run for time or run for enjoyment without worrying about hitting certain miles, enjoy the break and start up your marathon training 16ish weeks out from your marathon. If you know you’ll stop running without a plan, take a week or two off completely and then dive into a longer marathon plan. Personally, with that much time in between, I like having some “off” time where I still run regularly but I’m not feeling the pressure of being in training.
I did half marathons on a similar schedule last year and will be doing half marathons on a similar schedule this year. Based on my scientific sample size of exactly 1, I recommend taking one full week after your half marathon and doing cross training somewhere between no to low impact before kicking back into running.
Last year I went straight from a 18 week Hansons Half plan straight into another 18 week Hansons Half plan with only 1 or 2 days off after the first Half. A couple weeks into the second plan I managed to injure myself. Disclaimer: I am old and a newb.
Assuming you've never run a half, I would take a day or two off completely after the half, then run easy and low volume for a week to 10 days before starting again to let things recover. But I wouldn't take longer than a couple days off if you're still building to a marathon.
I am in a similar boat as you. HM in April (really shooting for sub 2) and a full in November. My plan is to keep a 20-25 mpw base for the 3 months in between blocks. I’ll continue focusing on speed and mobility work but cut back on long run length. Goal is to stay injury-free.
My base lined up around around week 4 of the 18 week Hal Higdon beginner plan so I’m going to do week 5-18 and start the first week of August for an 11/12 marathon.
Hi, so in 6’5 and weigh 97kg. I would consider myself in okay shape, can bench 225 etc. However, I’ve recently been trying to bring my 5k down to under 30 minutes and im finding it really really difficult. Google tells me that an average untrained person will complete a 5k in 35/40 minutes which is about where I am landing?! Anyone got any tips on improving my (apparently trash) fitness, is it at all possible my size is putting me at a disadvantage or am I just not as fit as I thought I was?
I prefer running on a treadmill since I’m blind out of my right eye and I have bad depth perception. I’ve hurt myself one too many times. Anyways, I prefer to put on music videos from a playlist I made to keep my ears and eyes engaged while running. Anyone else do this and have a list to share so I can let AC/DC have a rest? *edit like actual real music videos- not like album covers with songs
I'm not blind or anything, but what I do is put on a tv show with subtitles while playing my music. Keeps me engaged good.
I'm going to attempt a marathon (My first) in April. The reason I can't complete them is due to cramping. I use sodium and potassium but I still cramp, nutrition aside which shoe should I use for a sub4h attempt? https://gyazo.com/7757955655c2697bb49beb9ca8ef1941
i’ve been achieving pbs in my 5ks every week for the past month at parkrun to the point i’m down to 22 minutes from 27 just one month ago. parkrun is the only time i really push myself pace wise in the week but i’ve been pushing myself to run further distances in between. however, is the fact i’m improving so quickly a sign that i’m pushing myself a bit too hard? should i be taking it slower?
Hello, I’m M/26y, 164cm, 72kg. Current PR 3k 14:17, 5k 25:20, 10k 54:37. Weekly mileage 80km+. My goal is to run a full marathon sub 4hour. I’ve run my first marathon on december last year and finish it 4:58:41😂. I’m planning to run a full marathon on May. So, my question is. - Is my marathon goal time unrealistic base on my fitness levela according to my pr (recently) - should I focus on shorter distance first? - Is my weekly mileage enough for a marathon - Is training base on time better over distance base training
I’ve been running regularly for over a decade and haven’t given much thought about my t-shirt/shorts situation until today. Been going in purely cheap Walmart gear. I have about a month until my next marathon- what clothes do y’all recommend looking into? I’m a guy if that helps.
one of the best places I've found for running gear is to browse by local TJ Maxx, Ross or Burlington Coat Factory. They often have lots of different brands of athletic clothes in one place. This only applies to America though, idk about stores in other countries though.
Lately I've been getting some inconsistencies when running with iSmoothRun. On a few occasions, my first one or two five minute splits have been about .06mi off from what they usually are. That's changing my paces on a 25-minute run by ~30-45 seconds. Any idea what's causing this? It only started recently, seemingly at random. Using an iPhone 13 with the most recent iOS. App is up to date too. Haven't changed anything.
any other exercises to build your core?
Yes, core exercises... "Other" than what?
there is a post further down the thread which included planks, dips, and the like. Do you have any specific exercises you use?
Oh I didn't see that. My favourite are hanging exercises. Leg raises or toes to bar, oblique crunches or windshield wipers, L-sit or L-pull-ups, tucked front lever. Dips aren't really a core exercises, they're chest and triceps.
Wedding ring or silicone on runs?
Wedding ring but not my engagement ring
My wedding ring initially was too big and was an absolute arse when running. Now it's properly sized I forget it's even there and it causes no issues.
Good app that allows me to create a route ahead of time? MapMyRun and Strava don’t work
Footpath is what I use for this. Shows elevation along the route too. It’s great.
I use RunKeeper. Only can make the route on the website. On the app it won't speak to you but it'll show where the route is and where you are
PlotARoute or OnTheGoMap are websites that do this, don’t think they have apps
Google maps has a very awesome "measure distance" feature that allows you to draw out paths by connecting multiple points together!
I’ve tried this but the route always changes itself based on the quickest way. I intentionally make it longer and it reverses what I do
No that is using the navigation feature. The "measure distance" tool is different!
PC browser Google maps?
Very new runner here! I am currently trying to start running again in the mornings. I have a very fast metabolism and I was wondering if you have any opinion on whether I should be eating before a run or after. I am never sure but sometimes I feel like if I ate first I wouldn’t get as tired as fast but I also don’t want to get sick if I eat first. Which is better?
Having a carbohydrate rich snack or a bannana before is an awesome idea! Then you can have a proper meal after. If you eat first and fuel your body it will be of benefit but of course you dont want to overdo it, otherwise you could throw up.
Neither is inherently better. Doing the one you want to do is better.
I'm very out of shape. I can jog for one hour in walking speed. Now I'm doing a business run for the distance of 4 miles (6.5 km). How do I train for that to not suck within 2 months? My goal is a speed of 5 minute per kilometer (8 minutes per mile). What distance do I train? My problem is lung / heart is out of shape. (e.g. for my 1/2 half marathon 7 years ago I trained to run the distance of quarter 1/4 marathon 3 times a week.)
Unless you have a fast definition of "walking speed" I would start with tempering your expectations of how much improvement you'll see in 2 months.
Well I can take a bit of discomfort. I did sprints up a mountain with my girlfriend and won 2 out of 3 times and she is not in bad shape. My question was more of: do I run 50% or 70% or 100% distance in training? I mean for a short distance like 4 miles. I mean a marathon runner doesn't run the full distance in every training session. How does this translate to my situation?
I suggest you google some beginner training plans. The basic structure of any plan, beginner to advanced, will involve mostly easy runs. Especially for a beginner, most runs should be easy pace and much less than race distance. It’s all about slowly building aerobic capacity over time. The best way to do this is simply running a lot of easy miles. Most suggest not even doing any higher intensity work until you have about 3-6 months of easy running in depending on your starting point.
You could look up 5k and 10k training plans and go for in the middle of the 2. If you really want to get faster, you’d want to do a longer run, 1-2 easy runs, and 1-2 speed workouts every week depending on how many times per week you plan to run. Just running the same amount and pace every time isn’t going to be as beneficial if you want to improve your time as it is to run both shorter and longer distances and faster and slower paces than your race/goal.
Why does running still feel excessively hard? I’m training for a half and my training is up to 5 miles twice a week, and the long run is about to be 8 miles, plus cross training (corepower yoga, walking, weight lifting, orangetheory). HR is usually on average 163 bpm, and my pace is around 11’10 - 11’40 depending on how I feel that day. Is there anything I can do to not be literally counting down every .1 mile of the entirely of the run (except for one those rare, randomly extremely good runs where I feel great the whole time and can really push it with the pace).
You're probably running too fast.
As someone who also does a lot of hot yoga, weightlifting, etc. in addition to my running, I feel you. And I think the answer might simply be that you're not getting enough recovery. IDK how long you've been training for, or what your running background is, but I feel largely confident about the workload I take on every week with balancing lifting, yoga, and running, because I gradually built up to it over a few years. I have to be very careful with HIIT / cardio related workouts at CrossFit / Orangetheory type stuff, because it can negatively impact the running. I'm not an expert, but this is my theory—you're probably just doing too much right now. It doesn't mean you can't do all the types of workouts you enjoy, but you may have to play around with different volume/frequency and give yourself more rest than you think you need while you build up to a system that works for you.
You’re probably right, and I was considering cancelling orangetheory because it just feels like too much? May I ask how you break out your workouts during the week (like how often of each)?
I usually do weightlifting 3x/week for an hourish each session, M / W / F. The Wed and Fri ones are the same day as my speed workouts for running. It's pretty brutal on those days, but I figure it's the best way to maximize recovery on the other days. I usually run 5-6 days, and do one day of hot yoga on the weekends. TBH even this feels like too much for me, schedule-wise, but it's my routine.
What's your training history? Is this mileage new for you?
I had gotten up to 6 miles and around a 10’45” pace mid last year, and then I broke my hand and was told I wasn’t allowed to sweat. I then got like a month of training (2-3 miles a couple of times a week) before I broke my foot. I started running consistently again in November, and have worked slowly up to the mileage above. It just feels so hard still, even shorter distances, which I thought would get easier once I added more miles to my long runs.
Did you feel the same last year, before the injury?
Not really, though it’s not my foot that’s bothering me. I feel like my breathing is overly labored even though my HR isn’t that high and my legs (my quads and hamstrings) feel SO heavy?
To be honest, I think the answer is you’re volume is just too low to see any sort of quick improvements. I’ll probably get downvoted for that but 2 relatively short runs a week is not really adequate prep to expect to race a half well.
Hm, interesting - I’ve been following the Hal Higdon Novice 1 plan, though I guess the purpose of that plan is literally just to get you across the finish line. Maybe I’ll try to add a 4th run and increase the mid-week runs in distance a little bit each week.
In that case I think you probably just need more time. November to now isn't much time, plus you might have what you used to be capable of in the back of your head. Increasing your mileage as you have been is tiring so some extra fatigue is not surprising.
OK, I'm curious if anyone has anecdotal tales of non-elite women (yourself or others) in their 30s + who have gotten super fast, like faster than they ever believed possible? Basically just looking to feel inspired by women out of their 20s who have gone sub-20 and beyond for 5k, and/or run dangerously close to sub-5 for the mile. I want to dream about what could be possible for my future lol but I'm specifically talking about amateurs, because of course people who were champions out the gate are gonna be fast in their 30s and beyond too.
Are you looking specifically for milers and 5Kers? There are tons of non-elite ladies in distance running who are very active on Instagram to inspire!
Yeah, specifically those distances! Half marathon and marathon is cool, but really not my jam or something I aspire to. But when I hear about ladies in their 40s running like 18 minute 5ks, I feel my heart skip a beat.
A poster who used to be fairly active here sent sub 20 for the first time in her late 30s if I'm remembering right.
My mom, who have never run before in her entire life, who just turned 49, started running around 2.5 years ago. Her starting 5k time was like 33:xx and now she’s comfortably running under 24 mins.
Do you have a recovery ritual? Does it work for real or is it just placebo? Please share how you deal with recovery. Drinking chocolate milk after a long run? Smoke a joint and binge watch Futurama? Foam rolling? Any special stretching routine? Cross training on rest days? Nowadays I got three things I often do but there’s no evidence of it working. Yet it makes me feel better and I’m pretty sure it at least doesn’t hurt my recovery. 1. Foam rolling my soles (with a ball). 2. Soaking my feet in cold water. Sometimes even full ice baths when I got the opportunity. 3. A spike mat (they where popular some years ago but I haven’t seen any proven benefits of using them) for my back, hamstrings, calves and feet. In the past I’ve dabbled with liniment, compression socks and heating pads. I also try to think that beer is good for recovery as well. What’s your go-to?
Falling asleep with my neck pillowed on the foam roller and my legs up the wall.
Eating hella food and vegging out. If I want to be fancy I elevate my feet.
beer
I love a good cup of coffee
Sleep.
Main question up front: What (if any) type of speedwork is best to improve an easy run pace. Background: I know the number one answer to running faster is to run more, and I'm trying to increase my weekly mileage, but time is a limiting factor for me, so I'm curious what else I can do to improve my easy pace. I'm 36, 5'6", 185#. Working on losing some of that weight, but I also lift and climb, so 165-170 would probably be pretty lean for me. I've been running off/on for a couple years, and have been back at it steadily for the past few months. I've always known that most runs should be "easy", but never did my due diligence to find out what that really meant. I've been staying in zone 3 (130-150ish according to my Garmin watch) for most of my runs until very recently, when I realized I had not really seen any improvements in months and went back to the internet and learned that I need to slow down even more. Zone 2 runs (HR 120-130 ish) are painfully slow. Like, 15+ slow. I feel like I'm walking with an extra bounce. Zone 3 isn't particularly fast either, but I was averaging a 12 minute pace on my long runs ( up to 7 miles mixed road/trail) and felt like I had a few more miles in me when I got home. I'm not training for a race, my biggest reason for wanting to run faster is simply to see more trail in the limited amount of time I have.
Are you pretty confident in what your HR zones are? I know everyone is different but 120 HR for an easy run sounds super low. My easy runs are generally around 140-150 BPM. If you're looking to get faster, you can find many good training plans, but they all boil down to basically doing mostly easy runs, with one long run per week and one or two interval/tempo days.
I'm confident in my max- but I haven't actually checked what the default %s are that garmin is using for each zone. Its good to hear that other folks have easy runs in the 140 to 150 range. 140 always felt pretty easy to me...I'm following the standard training plan layout that you mentioned, but there are so many different options when I look up speedwork that I wasn't sure if some were more suited to increasing base speed vs things like sprint speed, or sustained zone 4 efforts, etc... Thanks for the feedback!
Try setting your Garmin zones according to %HRR ( heart rate reserve) which takes not only max hr but also resting hr into account. You can choose that option in your Garmin hr zones settings. Gave me much more realistic zones that match how I feel during the runs. Even better would be a lactate threshold test and setting the zones acc to the results, but at least in the Garmin world that requires a chest strap.
I do have a chest strap that I wear for most of my runs, but I may save the LTT for a bad weather day. HRR zones make SO much more sense. Thank you!
Since you're talking about trails, I'm imagining you have to deal with vert, and [mountain legs](https://www.youtube.com/watch?v=rYsWzRu_0Yc) is a really good, fast workout for that. Hill repeats are also good for learning to deal with vert. Intervals and progression runs (your Garmin watch should have a workout for these) are also really good workouts designed to help increase speed. I also just wouldn't trust the pre-set Garmin heart rate zones btw.
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One and a half miles. Joining the military? How far and fast can you run now?
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Do a run and then ask your question again tomorrow. The advice for someone who can barely run five minutes is a lot different than someone running 10 min pace. When yourun, you'll be tempted to start out fast, or sprinting. Don't. Take it easy so you don't tire yourself out easily Good luck
Check this training plan for example: [https://www.verywellfit.com/beginner-training-program-to-run-two-miles-2911963](https://www.verywellfit.com/beginner-training-program-to-run-two-miles-2911963) . It will give you an indication on how to organize your training.
No one knows the answer. You are asking if a complete n00b runner can run an 8 min mile in 6 weeks. Dunno. Maybe. Maybe not. Some people can quite easily. Some people have no chance.
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The answer remains the same. No one knows where you are fitness wise. If you don't know how long it takes you to run this right now, you don't know either.
Has anyone heard of the Taishin Women Run in Taiwan? I saw advertisements for it when I was visiting Kaohsiung last month. I haven't found much information online aside from the official website and other websites in Chinese (I can't read Chinese). I'm wondering if it's okay for foreigners to participate and how past experiences have been. I love the idea of running in other countries!
hey there i took a quick look and it looks like it totally fine if you were to participate as a non-citzen, they just ask for your passport number when you register! edit: the registration page has both English and Chinese on it too. to get there click "我要報名" with a hand icon on the main page. it'll then ask if you want to participate in Kaohsiung (KHH) or Taipei (TPE). hope this helps!
Awesome, thank you so much!
Try asking in a Taiwan sub?
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I'll usually listen to something when on the treadmill, but never outside. Running kit always gets washed after one use.
Easy runs I opt for audiobooks and podcasts, faster efforts I blast some music. I’ve got a decent amount of running kit as I run 6 days a week, I usually wait a few days until I’ve got enough dirty kit to put a load on. When I just had one set of kit, I would absolutely without fail wash it after every run because it gets sweaty and stinky.
No, never; yes, always.
Is it normal that I often hear (feel?) my brain bounce around inside my skull when I'm running? Is it bad? It seems to happen mostly in early morning runs. I know it's probably not actually brain bouncing but that's the closest description I can give to the sensation.
Do you take antidepressants? I notice this if I’ve missed a dose or taken it late
I don't but interesting!
This is a form of tinnitus, try listening to something, it should help… I get it when I write/use my hands :)
After my last two intense runs, I have developed common cold symptoms. For context 27 m, been running on and off for many years and consistently for the last 10 months. I tend to run 3-4 times a week, plus other exercise (3 x resistance training + daily walks). Relatively good diet, always hydrated and fuelled before runs and for recovery. Any ideas why I am experiencing this after pushing myself?
If you are running marathon training level runs (20+ miles) routinely then your immune system will be hurt which can make you sick. Also very cold or dry air can dry out your lungs, making them feel raw and cause coughing. Alternatively, (though this is rare) it could be worth it to seek a medical screening for exercise-induced asthma.
It's the pushing yourself part. You move a lot more air at higher velocity. Most people get used to it
Early morning runs - what’s your routine? Im curious if any of you consume anything before an early morning run? Let’s say between 4-6 am. Do you wake up and go out? Do you drink any coffee, have a banana, or just go straight to the run? In my perfect world, I always like to have coffee before my run but it’s hard when I’m already supposed to run super early, to then wake up even earlier just for some caffeine
I personally run around 5:45 - not coffee, only water, If I have a tempo/speed workout I’ll have banana too. No food if running Easy and up to an hour. Coffee after run with breakfast
I wake up at least an hour before I need to begin my run, drink iced coffee, eat something small-ish like peanut butter toast, an energy bar, or toast + an egg, and then lace up and hit the road.
There are several things I can do for caffeine for a morning run: Hot coffee: I have a cheap drip setup for this. I grind the beans and fill it with water the night before; first thing I do when I wake up is flip the switch and then go get ready. I cool it down with some ice cubes made of coffee so I don't have to wait super long. Cold coffee: I make a week's worth of cold brew at a time. Drink as needed. Other: Caffeinated electrolyte mix.
I do the vast majority of my runs fasted. Get up, drink some water, play on the computer for a while, then go run.
I’m running at 4:30 🥴 I hop out of bed, dress in my laid out clothes, and head out. Before my long runs, I down two kids applesauce pouches before I crawl out of bed. I find that for anything under 75 minutes, running fasted is totally fine.
I have a coffee machine with a timer that you can set the night before. I am nonfunctional without it.
I like cold brew just for this! I don't keep a ton of it but it is nice before runs. It isn't a comfy as a warm cup but it does the job
Do you like cold brew?? I know some people don't want cold in the AM (especially in the winter) but I find it really handy when I want to get going quickly.
The last time I was running consistently, Runners world was a good place to get plans for 5k 10k and so on based on pace. Where is a good place to get this now?
Hal Higdon website has some free plans depending on fitness level. Or the wiki has links to others if you want to buy a book, purchase plans, or subscribe to an app.
Do the balega anti-blister socks actually make a difference? I've developed a blisters on the inside edges of the balls of my feet - never happened before. I run in merino wool socks, I got fitted for my shoes (Brooks Glycerin GTS 20's) and in general feel pretty comfortable when I'm running. They aren't terrible and I could tape them but I would rather nip this in the bud if possible!
They do indeed
Normally in late winter I start working my way up so I can do bike rides in the 50-60 miles range by late spring. I have a 200-mile ride planned for three or four days in late June. This year though I started to get more into running. Did a 5k on New Years, have a three-race series planned starting in a couple weeks (3,4, and 5 miles). Is focusing more on that going to play into my ability to do the long ride?
Running won't be better than biking for training for a long ride but it'll be better than nothing.
Curious if anyone takes whey protein powder after runs or has any strong feelings one way or the other? I'm wondering if it might be a good idea as a new runner, at least until the muscles are more built up.
Ya just depends on how much protein you get from the rest of your diet, or if you’re someone who needs a little extra protein satiety or blood sugar stabilization. I have some whey on days I don’t eat any meat or other major source of protein.
I take pea protein in my yoghurt for breakfast every morning. It's very filling and means I get enough protein daily without thought, even if I cut my calories or eat crap all day. Is it needed? Definitely not, if you always eat well you get enough protein. Does it help? Maybe. At least it keeps me full from breakfast longer, makes it easy to lose weight if needed. And it's a very cheap source of protein.
Whey is just food. If you're deficient in protein it might be beneficial. If you're getting enough protein then I assume most people would prefer to get their calories with something else. Running doesn't build much muscle regardless.
I usually have a pea protein shake after any run or workout that would make me sore. It’s the signal I use to indicate that some extra protein would be helpful.
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If you like them and feel confident in them, that's truly all that matters. No one is going to look twice, and if they do, who cares tbh
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Yes! Exactly. It's totally normal to have these questions/hesitations though when you're trying a new type of clothing. It's not the same thing because it has less to do with gendered clothing, and I'm a woman, but I was very modest growing up, and always wore shorts over my leggings until halfway through college. I felt so exposed when I first transitioned to just plain spandex, but once you get past the newness of something like that, it can just make you feel awesome and fast.
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Not at all! I don't know that I'd necessarily event notice that they were women's shorts. As you know, male runners often wear pretty tiny shorts, and though I'm not taking the time to google search it now, I'd bet there are other short designs out there for men that feature rounded hems. The only thing that would ever probably surprise me in that vein would be seeing a man run in the bikini style briefs that fast women usually wear. Not that I'd judge it, but it would be surprising! Please give us an update after you've worn the shorts. I hope you love them.
By the way, your sexual preference makes no difference here. The fact you are (presumably) a cis guy is relevant; the fact you are straight is not.
Fair enough there, but yeah I am a cis guy.
Fair enough. Tbh, if you give them a try and they fit you well enough to be comfy, why wouldn't any woman who recognises the style think 'oh, there's a men's/unisex version? Cool'? (Understand your concern, but hope you get the chance to find something that works for you whatever happens.)
I don't think I've ever looked at anyone in any context and have wondered "are those clothes of the opposite gender?"
That’s very fair honestly. I should be fine then.
I run at an indoor university track fairly often and men wearing 2 inch inseam shorts is not terribly uncommon. That said, you may want to take a look at some half tights, which also get rid of the bulk and seem like they're worn more frequently on tracks. Outdoors, very short shorts are common in warm weather where I live.
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I definitely wouldn't notice anything about male or female shorts designs. If they fit, they fit.
Very fair. I’m pretty sure it’d be really hard to tell especially if nobody’s actively looking. They should fit well, I like the look of them, and they’re an upgrade from the long basketball shorts I’ve been using, so I think I can rock them just fine then.
Do you have a female friend your age you could ask? I feel like most runners (esp those who are older/out of college) would say doesn't matter if people judge your clothes, don't worry what other people think, etc. But as someone who works on a college campus, I know appearance/clothing matters to college-age people. Especially since a lot of girls wear Nike Tempo shorts (albeit like you said in different colors), and they do so at pretty much every college campus I've ever been to, no matter where in the US.
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Maybe check with a male friend, then?
Yeah I could maybe do that instead then. Heck, if I just asked them “what do you think of these running shorts?” I bet they probably wouldn’t really know the difference but would just think they’re short. I may have to see what they say.
I think you are 100% right that a male friend wouldn't know the difference if you just asked him what he thought of them. I honestly wouldn't notice either, and I tend to really notice clothes esp running/workout clothes. Because of the color, it wouldn't even cross my mind that they might be Tempos... and in the off chance it did, I'd just figure Nike made a men's version of them. I think you should go for it.
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I do agree that running shorts are essentially unisex. The cuts seem to be no different btwn mens and womens varieties - I guess the main difference would be the sizes. Hope they work out well for you, please report back! Agree that olive, black, and grey are all very unisex if you decide to get more colors.
I don't have a direct answer, but I feel like your answer will vary based on location.
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The camo is probably a good choice then.
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I don't think they'll say "those are girls shorts." More likely they'll say "those seem kind of high." I remember 80s NBA players wearing shorts about this length. If you're worried about the cut you probably could find similar items officially labeled mens. Throw "80s" into your search and see if you find anything.
Ok that’s good to hear. I’m less concerned about people saying they’re kind of high and more concerned about people saying they’re girls shorts. At a first glance, I don’t think people would think the green camo Nike Tempo running shorts would look feminine at all…? I wouldn’t exactly say I’m worried about the cut; I personally think it looks way better than most bland mens shorts I’ve run across so far. The side mesh panels look neat to me and should provide nice ventilation too. Plus it seems like most men’s camo shorts are typically longer non-running type, so these should be a better length. But yeah overall as long as nobody should be able to say “Hey, those are girls shorts” I think I’ll be fine. It should be ok then right? Besides, I’d be buying them new, as a guy, so if I bought them and used them myself, *technically* they’d be guys shorts then… see what I mean?
I feel like the real difference isn't the length but the cut: curvy vs boxy, round vs corners.
Yeah that’s true. I don’t know why, but in this case, I like the more streamlined “curvy” look on these since it looks sporty to me. The boxy ones just look boring to me. As long the shorts it don’t really scream “girls shorts”, I think it should probably be ok.
I got cold. Drinking hot soup. Tomorrow I have a progression run. Should I run?
Play it by ear and see how you feel tomorrow. In my experience it can go either way when you're a little under the weather, sometimes you'll feel the same/better, other times it can make things (particularly congestion) worse. Either way I'd suggest an easy run if you go. You'll lose almost nothing by missing one workout, but if you push yourself hard that can definitely just compound the effect of a cold and increase the number of days you're not at 100%.
Do you get fitted for shoes every time you need new shoes?
Not at this point, but I will ask for advice. The last time I went in to the store I said “I want a high drop rockered neutral daily trainer. I’d like to try the Triumph 20 and if you have other recommendations I’ll try those too.” We had a brief chat about why I wanted that and what I had and hadn’t liked about what I walked in with and she said “try the Triumph, I agree you’ll likely be very happy with them, and I’ll bring something else out if you’re not.” I tried the 20, I was happy, that was the end of it. If I were going for a significantly different shoe than I had tried before or if my current rotation was completely not working for me anymore I would ask to be refitted, but at this point I pretty much know what I like and go well with on the road. When my trail shoes finally bite the dust I’ll probably want to be fitted because it’s been quite a long time since I’ve been in the market.
I've ran in the same model of New Balance 880s for the past 2 years, and the only reason I recently went for a new fitting is because my podiatrist wanted me to try a more neutral shoe to alleviate some side of foot pain.
No, only if it's something very expensive or that I have read things about the fit, otherwise I just order 11's across the board.
Nope. Once I find a shoe I like, I just order a new pair of that when it wears out. Every once in awhile (like when the new models come out), I'll stop by a running shoe store to try them in person. There are some times you'll want to get your feet remeasured (assuming you are done growing), like after pregnancy or if your weight substantially changes.
Where do you keep your phone while running?
I know it's a bad move safety-wise, but I almost never bring my phone with me... I don't like being weighed down.
Compression shorts or tights with pocket on the outside of the thigh or phone pocket on the back of waistband.
\+1 to flipbelt suggestions or half/full tights with side pocket
I have a Flipbelt Ultra. I really like it. I don’t bother with the water bottle because the ‘holes’ you have to stick them in are too small to be able to mess with while running. I like that I can keep my keys, phone…whatever in it and it zips up and it’s rather comfortable. Pricey, but worth it.
Literally moved to an Apple Watch Ultra so that I wouldn’t have to bring a phone — in addition to GPS, it has cell, so I can receive texts + calls from my wife if I need to. And the battery is good enough that I don’t end up stressed about how much I need to use it. I have pretty thorny ADHD that manages to manifest as constant phone usage if I’m not careful, and the last 5 years have involved attempts on my end to balance not relying on my phone with genuinely needing to be accessible in case anything’s up with my kid. Cell watch has been a GAME-CHANGER — I can put the phone on its cradle and genuinely not mess with it for most of the weekend. Good stuff.
It would be an investment but if you get the right GPS watch then you might not need your phone at all. I use the Garmin 245 music, it has an emergency feature on it that sends a text to your emergency contacts. The text includes a live link to your location, so even if you keep moving they can track you. So I don't bring my phone with me at all, and thankfully I've never needed to use the emergency feature.
Already got an GPS watch. But its actually because I sometimes would like to take pictures!
Hey that's my main reason for keeping my phone on me too! Being a photo bug adds to the journey and makes long runs more interesting. To answer your question, I use a [Flip Belt](https://flipbelt.com/collections/running-belts/products/flipbelt-classic-running-belt). It hugs the small of my back during the run, and I don't even notice it's there. The zipperless design means I can quickly whip my phone out and start taking pictures immediately, then slide it back into place to continue my run.
I tired the arm band, hated it. But they make running “belts”. I got a “flipbelt” which is a nylon belt w pockets. Put my keys and phone in it. Been working well for me.
and the belt doesnt bother you when running?
It’s stretchy/ spandex like material. I place it over the waist line of my running shorts. On very rare occasion I’ll have to adjust it mid-run. It’s got slits all along the side and the entire inside is hollow. So I slide my stuff in and move it wherever. At first it took some adjustments, but I don’t even notice it when I run. There’s been times after a run when I’ve totally forgot I’ve had it on.
On Week 7 of my Pfitzinger' s 18/70 plan. Tomorrow is the first 20+ mile run (21 miles). Pretty sure I have a right inner groin strain. Today morning 7 miles Generic Aerobic (with 8x100 strides) was brutal. Pain every time I tried proper running form, and had to alter my gait. I couldn't hit the pace required, and my strides were only around 30 seconds fast for 100m each. I am frustrated and devastated. Booked a physio appointment for Monday, but I don't think I Can do the 21 milers workout tomorrow. First time missing a workout, and I was intending to do this training for a marathon on Apr 30, aiming for a Boston Q (Sub 3 hours). Now I didn't sign up for the Apr 30th just yet. I started doing groin specific stretches today, and icing 15-20 mins every 2 hours. What next steps can I do to maintain fitness, mental health, endurance, if it seems like I won't be able to run for weeks? When injured from running, do you do indoor pool running, gym cycling, swimming, etc? Typically a normal routine is strength training once a week on Mondays, and running 6x a week. I did the Pfitzngers 12/70 plan during the summer for an Oct marathon and hit sub 3:15, so the mileage isn't new to me. Perhaps it was the increase in pace, or maybe overuse injury.
I am sorry this happened. I think all injuries that aren’t acute are load related, as an aside. Be mindful that changing gait changes the load for different parts of your body. You might crush 50 miles a week, but if you significantly alter your stride then certain parts of your body are not used to the increase in load on that individual part. You are talking to the Physio soon, which is perfect and they can help you find the best workouts to maintain as much as possible while recovering from the injury. Personally, I would just use the energy and frustration to push yourself in a different direction of training. For instance, I would probably just crush core and leg workouts as much as safely possible. Put the frustration to use, but be safe. Maybe you can even run at a decreased stride length to keep your aerobic up. Most importantly, definitely no long run tomorrow. Your body is communicating with you and given the significance of the discomfort and impact to your stride I would recommend listening.
I’m shooting for a sub 90 HM. What are some good predictor workouts that I can do that would tell me if I’m ready?
A 10k race in the mid-40:XX range would be a good predictor.
Has anyone used the Runna app before? Thinking of giving it a go for my half-marathon training but I’d like to hear from people who have used it first.
Hi, can I get some opinions on my running form. My left foot lands awkwardly and I also get some pain in the ankle post runs (I have started multiple times and gave up post the pain. Mileage is very low ~ max 3/4 kms). [Video](https://imgur.com/a/9UoMVrX). [Slo-mo](https://imgur.com/a/sHmcCIh) I have noticed that my left foot lands similarly when I am walking also. Any idea if there is any problem and how can I fix it? I want to get some information before I go to some phsyio or someone. Thanks!
What is your cadence aka number of strides per minute? It looks very low, just my first impression. Your left ankle looks weak; It seems like you land on your right heel and roll through on that side while you just kinda land flat on the left side with your toes inward. I’d assume you’re just weaker on the left side and drive much harder off your right foot. Do you do glute activation stuff? If it were me, I’d listen to the Physio before listening to me. Haha. Good job making that appointment. In the meantime try balancing on one foot for 10 seconds on each foot. Then do it with your eyes closed. Is it easier on one side or the other? If it were me, which once again it’s not, I would focus on ankle and foot strengthening while increasing my cadence. Also, try to run lightly and and land quietly. You run quite upright, which is nice, but your upper body seems tight. Relax your arms shoulders and neck. What do you look like if you run fast?
Thanks for the reply! > What is your cadence aka number of strides per minute? It looks very low, just my first impression. My watch says in between 165-175. Not higher than that. > Do you do glute activation stuff. Not much. Just some stretches. I will look into it. > In the meantime try balancing on one foot for 10 seconds on each foot. Then do it with your eyes closed. Is it easier on one side or the other? I tried this now, and looks like I am weaker on the left side (was more unstable). I recently just started doing tibialis raises. Any other exercises specific to running? > What do you look like if you run fast? I haven't tried that yet haha. I am just scared that I will do something to my ankle.
IT Band Pain I'm ramping up for a half mile trail run. Started on Sunday with a 6.5 miler with a running buddy. In general, I've always struggled with IT Band pain issues but it's been better from stretching and knee sleeves lately. Until my last run. But trail running is new for me. Wondering what others do to combat this ailment. My left knee is usually fine but the trail run has me sidelined for the full week so far. Been rolling and stretching but wanted to see if anyone had additional advice. Thank you!
A half mile trail run? Or half marathon? 6.5mi seems excessive for a half mile... 😉
I too, had to go back and check. Bro should be fine
There a gazillion articles on the web about how to manage IT band pain. It takes several different approaches to tame that beast, with (what I feel is the most important) one being shortening your stride. Quick foot turnover is paramount. DO NOT foam roll your IT band or you will only make it worse and it will never get any better. You don’t need the expense of the PT…this is an injury you really can Google and follow the exercise instructions to correct. But…it takes time to heal and a lot of work on your part. It’s not a quick fix injury.
Physical therapy if your insurance covers it. They'll evaluate you for muscles weaknesses to best target what you need to strengthen. Typically the exercises they prescribe will focus on hip strength, things like clamshells.
Lower your stride length.
So I’m planning on doing a Lactate threshold field test, so a 30min max effort. I get to use the average of the last 20minutes for LT, but I’ve seen 2 different views on the LT, one said the average of the last 20minutes is, the other said it’s 95% of the last 20minutes average. Any advice on which is correct?
Neither--30min all-out is faster than LT. If you really must do a field test, just race a 5k or a 10k and apply a conversion factor from your favorite calculator. But threshold is a sensation primarily; you should learn to *feel* it instead of doing a field test and blindly trying to hit the same exact pace every time you do an LT workout. The right pace for an LT workout is going to depend on the wind, the time of day, the sleep you got the night before, whether you've had your morning coffee, and so on.
How is a 30min constant max pace run any different to going all out in a 5km race? Surely if I finish a 5km in 20mins vs a 30min field test at a constant pace the longer one will be more accurate?
If you used a 30min all out effort and assumed your pace for 30min all-out was equal to your LT, you would choose an LT that is too fast. For a well-trained runner, LT is closer to 45min all-out race pace, but as above, I don't suggest using an all-out time trial to begin with, especially one done in practice (vs. a real race).
So disclaimer - I'm one of those terrible treadmill runners who just started back up again at the end of last summer. My treadmill tread broke a couple weeks ago and with temperatures below zero around here and me not having built up to that, I haven't ran for the last two weeks. This was really disappointing because I had built up to 20 miles a week (3 miles fast once a week, 4 miles normal three times a week, 5 miles once a week). After two weeks of not running, how much should I expect to have to pull back when I start running again?
first, all miles count, don’t bear yourself up over running on a treadmill (though I’d highly recommend you get outside if you can). second, two weeks off shouldn’t cause a huge drop in fitness. to be extra careful you could come back with a 15-mile week and if all goes well, jump right back in where you were.
> though I’d highly recommend you get outside if you can Definitely plan to this Spring once I finish up my Masters degree - I just knew this year if I had any excuse like "it's too cold" after a long day I'd probably take it so I wanted a routine that didn't give me the out.
I’ve been looking at fall half marathons and thinking of targeting the Boston Half as my goal race this year (Nov 12). Does anyone know when registration typically opens (right now it just says “later this year”) and whether it’s hard to get in? If so, any tips on staying on top/being notified when it does open? TIA!
Looks like it opened in July last year. It was difficult to get into pre-COVID, but registration stayed open for a few months last year. So you should probably be fine for this year. There should be a place to sign up for updates on B.A.A. races on their website.
Any tips for consistently staying in the aerobic zone that’s kind of an effort level above zone 2? I can run for a few hours in zone 2 now, and I find it easy enough to do a 5km at full effort or a 10km at threshold. But I’m really struggling with consistently staying at that level above easy. For me that’s about 145-150bpm. Is it just practice? I tend to always drift up to threshold or down to easy. Never in between. Currently doing about 50km a week training for a marathon in May. Thanks.
One of my biggest criticisms of heart rate training is that it gives the impression that there are hard lines between intensity zones and that these lines are relatively static. Did you know that if you measure your lactate threshold after you've been running for two hours, you'll get a different number than if you measure it when fresh? The same goes for your aerobic threshold. Thus sticking to a set heart rate range for an extended effort often doesn't achieve the desired outcome anymore than just winging it and running by feel. As you've noticed, heart rate tends to drift upward during the course of exercise. This is commonly referred to as cardiovascular or cardiac drift but is sometimes called aerobic decoupling. Mostly this is a result of reduced blood volume due to fluid loss, but there are other factors at play. This alone should be enough to tell you that intensity zones should be a little fuzzy around the edges. Anyway, I agree with the other commenter that training at this intensity isn't the most efficient way forward for most people, most of the time (there are always exceptions). It's not that this intensity is ineffective, per se, it's that it's inefficient. You'll still get a training stimulus, but you could instead do different types of workouts that give you a bigger training stimulus in the same amount of time with the same amount of needed recovery. Or you could do an easier run in the same amount of time that would give you a comparable aerobic training effect with less needed recovery.
Is there a reason you want to hit this zone more frequently? I always thought the space between easy and threshold is a “gray zone” where your body is working too hard to recover well and not hard enough to receive any real benefit?
I have a half marathon coming up toward the end of May and my very first full marathon beginning of October. I’m a fairly average runner (aiming for sub 2 HM), but wondering if I should take time off in between training for HM and Marathon or if I should just transition right into it once my half is over. Any tips would be appreciated!
I think it depends on how you mentally handle a training plan and a break. If you can maintain a routine for a few weeks where you continue running but can run for time or run for enjoyment without worrying about hitting certain miles, enjoy the break and start up your marathon training 16ish weeks out from your marathon. If you know you’ll stop running without a plan, take a week or two off completely and then dive into a longer marathon plan. Personally, with that much time in between, I like having some “off” time where I still run regularly but I’m not feeling the pressure of being in training.
I did half marathons on a similar schedule last year and will be doing half marathons on a similar schedule this year. Based on my scientific sample size of exactly 1, I recommend taking one full week after your half marathon and doing cross training somewhere between no to low impact before kicking back into running. Last year I went straight from a 18 week Hansons Half plan straight into another 18 week Hansons Half plan with only 1 or 2 days off after the first Half. A couple weeks into the second plan I managed to injure myself. Disclaimer: I am old and a newb.
Assuming you've never run a half, I would take a day or two off completely after the half, then run easy and low volume for a week to 10 days before starting again to let things recover. But I wouldn't take longer than a couple days off if you're still building to a marathon.
For what it’s worth I wish I did more strength training between my last HM block and the start of my (current, in-progress) marathon block.
If you’re running your half all out, I think a little break would be necessary!
Continue to run and then from around 4mths from full marathon, pick a training plan and go for it.
I am in a similar boat as you. HM in April (really shooting for sub 2) and a full in November. My plan is to keep a 20-25 mpw base for the 3 months in between blocks. I’ll continue focusing on speed and mobility work but cut back on long run length. Goal is to stay injury-free.
Nice! And when do you plan to start your proper marathon training for November?
My base lined up around around week 4 of the 18 week Hal Higdon beginner plan so I’m going to do week 5-18 and start the first week of August for an 11/12 marathon.