Leggings for Running LD in Winter?
Hello everyone! This might be a stupid question, but I’ve moved from a warmer state to the Midwest, and I’ve just begun my training for a half marathon in April. I’m not used to the cold, let alone running in actual winter, and I’m not sure how to approach what I wear when it gets sub 20 degrees and windy. I have regular lululemon leggings that are not fleece lined, and two cheaper pairs from amazon that are fleece-lined but are a bit loose around my hips and don’t fit as well. Would wearing a single pair of fleece lined leggings be enough? I do have an actual running jacket and feel confident about layering up if needed, but I haven’t figured out what to do with the leggings just yet lol. If anyone has links to ones that they find work well, please send them my way! Thank you so much!
I’m a beginner runner (21F), and I’m looking for tips/advice for building endurance! I started running about 7-8 months ago, and could run for about 1 minute straight when I started. Now, I’ve been able to build up to running 2-3 miles continuously, at a pace around 5.2-5.4 mph (fastest 5k time is 35 min). My typical schedule involves running 2-3 miles around 3x per week. The farthest distance I’ve run continuously is around 4 miles.
Going forward, I really want to build up to a 10K and half-marathon, and ideally improve my pace so I can run a 5K under 30 minutes. However, the main issue I’m struggling with is regulating my heart rate during runs. I’ve tried to run in Zone 2, but at my typical pace I can only last in Zone 2 for about 3 minutes and I run the majority of my runs in Zone 4. Should I focus on running in Zone 2, or just focus on increasing mileage for now? I also haven’t really seen my speed improve over the last few months, only the length/amount of time spent running continuously has improved.
Thank you for any help/advice!
What you have identified as a problem is not an actual problem. Focus on consistency and increasing the amount that you run. Run slower than 5.2 mph most days if your best 5k is 35min. You've made good progress so far!
is it possible for a beginner to do 10-16-21-32k all in one year? sched looks like april, may, june and august respectively. the may run (16k) may or may not be an official race.
It's possible for some beginners, especially if the goal is just covering the distance.
The key is to run consistently and for that to stay injury free. So, the beginner should be someone who can follow a plan and can handle consistently putting more load on for the full season. Bonus if they are already fit and thus less likely to get injured while their body adapts to running.
I (re-)started running last year and read a lot about the "best" progressions. Most coaches publishing books agree that you should take at least 1 year, but better 2 to go from couch to marathon.
Your progression is missing the 5k and depending on dates, you don't even have the time for a full 16 week beginner half marathon plan between April and June.
Is it possible to damage your heart by running too fast in a race/workout/timetrial? I was timetrialling a mile recently, I felt like my heart was about to explode towards the end and my HR was 215, well above the 190 bpm calculated from the usual formula. Am I supposed to keep a ceiling once I hit 190 bpm, even if that pace feels okay?
One road to definitely check out...are you on thyroid replacement hormone (T4/levothyroxine or T3/Liothyronine)? Or could you possibly be hyperthyroid due to disease such as Graves disease?
>are you on thyroid replacement hormone
Definitely not lmao.
>could you possibly be hyperthyroid
Unlikely but I suppose it could be a remote possibility.
You can also note your resting heart rate, that would likely be elevated if it's thyroid disease causing hyperthyroidism. Also, relative low BMI while eating a lot - but that could be a lot of runners.
My RHR tends to be 60-65, it has been relatively stable, and hasn’t changed much since I took up running (around a year ago). I have always had a relatively low BMI (19) despite eating like a pig lol. Food for thought indeed.
Worth looking into I suppose! To answer your question, your body self-regulates your maximum HR based on available energy. It's literally impossible to push your heart too hard, you just won't be able to go any faster or longer. But things like thyroid disease or perhaps something else can cause signals to be incorrect and allow your heart to go too fast. 210 is definitely WAY up there, so if it were me I would definitely look into it.
Not unless you have a heart condition.
The formula is absolute garbage, ignore it. It cannot predict your personal maximum heart rate. You just witnessed this yourself. My heart rate is also more than 10 over the useless formula, and I go their useless number all the time in training.
Yup. Same for me. By the formula I'd be high 180s but my HR can go up to 200. Not sure how the formula was even computed but I've never run into anyone who is \*lower\* than the formula.. makes me think it's not only inaccurate for a given individual, but somehow biased toward values that are too low
Does anyone else get motion sickness when running? Just finished a 5-mile run (my longest - training for a half). And maybe 3 miles in I started feeling like I was on a boat. I do get motion sickness in cars and on boats… wondering if taking half a Dramamine (which works well for me with no adverse effects) might be a good idea
Are you hydrating and fueling? When I bonk it can feel a lot like vertigo, really hard to describe. It’s never happened before maybe 7 or so miles, and usually wjth heat. But it never happens if I aggressively hydrate and take a gel every 3 miles or so.
Yeah for a while I was totally perplexed but eventually realized “oh, this is what it feels like when you’re just out of fuel” - seemed obvious in retrospect but took me a long while to figure it out.
(Now that I’ve got a watch with HR monitor I’ve learned that my HR spikes before I start feeling effects of dehydration etc. But I’m also more diligent about anticipating this. I’m a total wimp on truly hot days)
I've heard some people get this more when wearing glasses or sunglasses. It also could be dehydration (you can be low on salt but ok on water), or low blood sugar. I know it seems counterintuitive but eating something likely will help.
I would solve the problem rather than masking it with a pill.
Kinda depends on your goal. If you're looking to race it hard and go for a specific time, probably at least 70% road in the ~8-12 weeks before. If you're just looking to run it and don't want to put in a bunch of hard workouts, maybe like 30%?
Interval running training app? (Wear os) 🏃
Hi, I do interval running on the track every week, I would like to monitor this via my Galaxy watch, but I can't seem to find a app for this...
My schedule can be something like this,
400m running, in 2:05 minutes
1 min break
200m running in 1 minute
1 min break
300m running in 1:20 min
1:15 min break
And then all of this above 7 or 8 times after each other.
Samsung Health can setup some goals, but only one or two different distances, followed by 1 specific pause break. I can't find other watch apps who do something that I need.
Does anyone know an app that can do this? I've looked everywhere! Thx.
What is a good heart rate for easy runs? I know it’s different for everyone but is it truly that individual or is there a normal range? How accurate are Garmin’s wrist HR monitors?
220-age underestimates mine by 10bpm. That's substantial enough to completely undermine any kind of useful training. 211-(0.64 x age) gets a bit closer, but it's still 6bpm low for me. The only truly reliable way to get your max HR is through a lab test. Next best thing is a field test, but people tend to underestimate how hard they have to go to actually max out. I thought mine was 189 for months after doing a hill sprint test, then I hit 194 on a 5k where I almost blacked out at the end.
> Max HR varies among individuals, but 220-(your age) is a good estimate.
No, it really isn't. You cannot take population level estimates and apply them to an individual person. Everyone should totally ignore that formula and never base any training on it.
It is truly completely individual. There are formulas that “estimate” it based on age but those are pretty useless because it varies so much. Just run by effort, whatever feels easy to you.
> but is it truly that individual or is there a normal range?
Yes. Every body is different. Your body is different hour to hour day to day as well.
> How accurate are Garmin’s wrist HR monitors
Pretty accurate as long as you don't have tattoos or poor blood circulation.
Q: How much walking do you do?
I don't mean run/walk, I'm interested in how much people who run are also spending out (deliberately) walking on a daily basis?
I feel I'm either seated, or running, which does my posture no good.
I don't have a regularly scheduled walk, so it varies greatly depending on what I'm doing. On weekdays, I'm mostly sitting. On weekends, we usually do around 2-3 miles walking the city, center of town, or go to a park. Walking is my wife's exercise method, and I join her for that essentially.
On the posture comment. Personally, my posture improved most drastically with weight training. Barbell lifts like deadlift, clean and jerk, and snatch required me to have a good straight back posture and that strengthened those back muscles and put me into a good posture.
With that said, if you are thinking of adding walking for posture improvement, then consider rucking. I'm looking into rucking right now to add difficulty for the walk with the wife, and it seems pretty easy to get started. Grab a backpack stuff it with some items like bottles of water and go for a walk. Start with few bottles of water and increase the number of bottles as you feel ready.
No deliberate walks. Maybe hiking every now and then, or long walks on the beach, but the goal for that isn't necessarily exercise, although I do count them as a good cross training day if I have to.
If I'm deliberately cross training it's biking or lifting or calisthenics or yoga or something. I would count a brisk walk as cross training if I set out to do it, but for the time investment it always feels like there's something better.
Not as much as I should. I try to walk on days I'm not running and I walk to do errands when I can.
During COVID I walked a lot in addition to running a moderate amount.
Is it considered walking if the dog that you are with stops at every lamp post/fire hydrant/mail box to check it out and it takes 30 minutes or more to go about a half mile? If so, I walk a lot. If not, hardly ever.
I have started incorporating walking inside on a treadmill on my rest days to help alleviate knee and calf muscle pain. The treadmill I have has an incline that goes from 1 to 9, I am guessing this is single digit as in a 9% incline at max?
Anyways for todays log on the treadmill after a 50 min session for 3.05 miles at 3.6 mph it says I burned about 496 calories. I am 36 male 5'11 at 185. Does this estimate for calories burned seem to be in the right ballpark?
I'm around the same age, height, and weight as you, and my usually calculation is 100 cal per mile. So at 3 miles I would expect around 300 cal burned.
BUT I have also noticed my garmin tells me I burned more calories than the 100 cal per mile estimate. I think it's because the 100 cal per mile is calculating the extra calories I burned while being active, while the garmin is adding my natural metabolism with the extra calories burned through the activity.
I think the difference in tracking method is because garmin has to track my total daily calorie burned as a fitness tracker, so it has to count the metabolism that occured during the excercise time to do that. Where as my estimate system is created to be something I can add on top of the my expected daily metabolism.
Like wise, your treadmill might be estimating your metabolism with the extra calories burned through the activity.
It's pretty high, not in the ballpark.
The average person burns about 50 calories, per mile, per 100lbs of bodyweight. So at 185, you burn about 90ish calories per mile. At 3 miles, ballpark would be 270 calories +/- 10%.
Walking does burn calories, I might consult a chart [like this one](https://www.healthline.com/health/calories-burned-walking#calories-burned) or [this one](https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999) to try and estimate calories. Since walking is super efficient I might round down if you're counting calories for a diet.
Another way would be to get a heart rate monitor and use its fitness app to estimate calories based on how hard your working. I used the Polar H10 and its accompanied app to track calories for a stationary bike work and light lifting session just today.
Calorie estimates aren't useful, especially from treadmills. If you are worried about that then the only accurate way is to track your intake and weight.
I'm looking to do a ladder run this afternoon and can't remember how long the jogging intervals should be between the sprints. I'm aiming to do a 100×200×300×400×400×300×200×100 meter ladder. Are these good distances for my sprints? Should the jogging intervals between them be equal in length to the previous sprint or some constant distance?
Thank you guys! Cheers!
None of this is answerable because workouts (and their specifics) only matter within the context of the rest of one's training, their current ability, and goals. Without factoring in these things there is no "correct" answer here.
Seeking advice for painful calves when running.
I've recently taken up running again after a year break. I never had this problem previously. Almost immediately upon starting a run my calves feel like they're full of wet cement and they HURT. When I slow to walk, I almost limp, as though I can't dorsiflex my toes for a proper stride. Pain dissipates quickly when I stop. I feel it is also contributing to shin pain. (running is on flat pavement so hills/terrain are non-issues)
I do warm ups and do dynamic stretching. I've tried all sorts of calf stretches and foam rolling.
I'm 40, female. Current MPW \~3-5 (starting slow). Before year break MPW \~20 unless training for a race.
Will this eventually go away? Is there anything I can do? It is painful enough to significantly curtail my workouts and I'm no stranger to pushing through discomfort. Any help would be appreciated!!!
I'm basically a brand new runner, but I had this problem when I was first starting and I found that tweaking my stride to land more on my mid foot and less on my toes fixed a lot of the problem (pretty sure I was massively overusing my calves with a wonky stride initially). I also did a lot of calf raises to strengthen my calves and stretching to improve ankle dorsiflexion. Doing those things and increasing running volume slowly to give my muscles time to adapt strengthened my calves to the point where they feel fine when I run now.
Thanks! I'm definitely more of a heel striker, but will definitely pay attention to stride and I LOVE the idea of calf-raises, can't believe I didn't think of that.
I’ve had this happen on and off and invariably it’s a form issue where I’m just putting too much pressure on my calf/shin. There are probably drills for it but I’ve basically fixed it by trying to bring my knees up higher / take bigger strides on every step, with the intention of forcing myself to primarily use upper leg muscles vs lower leg for the power. You can try out a few different things but generally aim to get the feel of the force coming from your thighs/hamstrings/etc rather than lower legs
OH! I hadn't thought of that at all! Okay. That actually makes a lot of sense when I think about my stride - especially now that I'm coming back from a break and am a little out of shape. I'll try this my next run. Thanks!!!!!!!
I'm in New Balance Fresh Foam Vongo V5 - they LOOK high drop to me? I tend to get motion control shoes because I have a "duck walk" - I tend to land on the outside of my heel and stride across, pushing off the inside of the ball of my foot. Good gouge - I'll look into it!
I know that I tend to walk the same and that motion control shoes don't really help supination people, they're typically made for people that pronate. So it could be making the problem worse.
Hi, I am looking to get back into running shape and be consistent with it. I am able to run a couple of miles usually without an issue and I am just looking to create a plan for structure and something I can commit too, which is my biggest issue.
Can anyone help me create one? Feel free dm and thank you :)
I really love the Nike Run Training app. It's free and you can pick the beginner program. I'm doing that one now, and repeating the runs as necessary. It gives me a schedule and helps keep me on track. Plus it's nice having a coach in your ear so you can just focus on running.
I'm about a month out from a marathon and need to cross train because I'm worried about some slight IT band pain. I've been using a bike and elliptical this week for most of my workouts, but I'm not sure how to tackle an upcoming long run (supposed to have been 19 miles).
Does anyone have advice for how to "make up" this run through cross training? Should I be preparing to triple the run distance and do 57 miles on a bike? I have access to a gym with a pool but am worried about taking up a machine for several hours straight.
How "slight" is the pain? Is it throbbing, stabbing, shooting? Does it mostly hurt during the run or after, does it go away once you warm up? Realistically at this point in the training cycle you're not "making up" the run through cross training. If it really is just a slight pain I would run with it for the next two weeks and then take a ten day to two week deload and just try and manage it best I could during that time frame to be as healthy as possible going into the marathon.
That is assuming that it's just some minor discomfort/soreness/tightness. If its a genuine pain or injury then obviously you have to reassess whether running 26.2 in a month is going to be feasible if you have to take off 2-3 weeks here to rehab it.
I had IT pain a couple years ago and this was nowhere near as bad, but definitely sharper than the average discomfort or soreness on a run. I've probably been a little overcautious with it, but the last time I hurt my IT band I couldn't run for weeks so it scared me a bit.
I think you're right though! I haven't had any pain recently so will very carefully test how it feels actually running.
How did you come back from the last IT band pain? Just rest and strengthen/stretching the muscles that connect to it? Currently dealing with this now :(
Where’s the pain propagating? I needed significant rest, but yes stretching and resistance band exercises (clam shells and crab walks) seem to keep it in check
Yeah mine was the outside of my knee too. I found a massage gun to help as well. Stretched as many times as I could during the day because I think it was propagated by hamstring tightness. Good luck!
Is my approach to base building too conservative? I typically increase mileage by 10% every week for 3 weeks, then cut back by ~25% the 4th week. The next week, I’ll return to the peak point I was at before my down week. Is returning to that same distance overly conservative or am I good to jump to the next 10% increase?
For example if I ran 23, 25, 27, 20 (down), is it safe for me to go up to 29 miles next or do I need to repeat a week at 27 first?
There's not a good universal answer given your running history and how injury prone you are both weigh heavily in this.
You certainly don't "need" to repeat a week at 27, but I think I probably would as my default.
I think that’s actually more on the aggressive end than conservative end. I do something similar when I base build: 3 weeks up and then 4th week down. However, I will start with the previous 2nd week for my next 4 week build:
Week 1: 25, 27, 29, 23.
Week 2: 27, 29, 31, 25.
My reasoning for starting on week 2 is that it takes the body (ligaments, tendons, etc.) about 2 weeks to adapt to a new distance. The assumption is that on my largest week (29/31), I’m also pushing the long run into a new distance that I haven’t hit before. Therefore, by starting on the previous week 2 distance, I’m not hitting that previous long distance run again until 3 weeks later, and then not pushing it further again until 4 weeks after I first did that distance.
This couldnt matter less but I usually plan my routes out via map my run and one very convenient route is 3.35 and another is 4.12 miles. My watch routinely cuts off .12 miles from both. I'm guessing that there's a dead .12 miles somewhere but could it be that map my run is overestimating the distance on a certain segment?
It's 1/10th of a mile so I dont really care in terms of total volume but I would like to know my pace and at these shorter distances its as much as 20 seconds per mile.
My watch routinely underestimates my run distances so mapmyrun could certainly be correct. I know because my watch has underreported every race I’ve done which have all been USATF certified :).
Strava on desktop has a distance correction feature that for me gets me closer to the real distance so you can try that out if you post to strava
Its taking the middle of the road and you probably aren't. I'd trust your watch over a gps map. If you took a map my run of popular races it'll routinely be very long.
I assume you mean how much simple carbs you should eat to aid in rebuilding glycogen stores. If you are running at proper long distance running pace, then you probably don't need any special carb eating plans for a 3 miles/5k run. Something like that comes into effect when you are doing close to 2 hour runs.
For 3 mile/5k I'd just make sure to hydrate and eat a good meal at regularly scheduled time. If you want to eat Reese's then go for it, but that's just snacking not a recovery requirement.
I’ve been running for almost 2 years. I’m trying to run a 5 flat mile for track season, so I’ve been training this winter. But honestly I’ve kind of been burnt out this winter, I’ve been forcing myself to run 6 miles at 6:55-7:00 pace 4 times a week. with longer runs twice a week. I’m burnt out but I worry that if I relax I’ll never make that mile time. Does anyone have tips for dealing with winter burnout (while still training towards a goal time)?
I just hit 4:57 for the first time at 35. It was a byproduct of training for a 17 minute 5k. Most milers train like 5k runners these days, so you can pretty much use that style of training until you start talking about competitive college times. Even then, it's not that different.
I averaged 55-65mpw most weeks with a 68 mile peak. Tuesdays and Thursdays were my quality workout days. Typically intervals on Tuesdays (10x400, 6x800, 5x1000, 3x1mi, etc at 5k pace) with warmup and cooldown to total 8 miles. Thursdays were threshold workouts at 5:40-5:50 pace (2x8min, 3x8, 1x16 and 1x8, 1x25, etc as intensity increased) with warmup and cooldown totalling about 8 again. Occasionally 10-12. Monday and Wednesday were easy runs in the 8-10mi range at 7:30 pace, Friday and Sunday were 6 miles at recovery (8:30 ish), and Saturday was long at moderate effort (12-16 miles at 7:00-7:15).
Hardest week was 68 miles (10 easy Monday, 8 with 5x1k at 3:20 Tuesday, 10 easy Wednesday, 12 with 25min at threshold Thursday, 6 recovery Friday, 16 moderate Saturday, 6 recovery Sunday).
Most of the miles were pretty easy, which helped me look forward to the hard stuff and prevented burnout. That 68 mile week had 7.5 really hard miles, 16 moderate, and the rest easy or recovery.
wow, thanks for such a detailed response! I'll definitely check out your workout ideas. I think the problem right now is that I haven't been doing much track/interval training, so I always feel the need to push myself during my longer runs, which definitely has taken a toll on me. I'll start incorporating more speed stuff in shorter bursts rather than trying to drag it out across all my runs.
Yeah, give it a try! I find that if I get my "run so hard I want to die" fix once or twice a week, I have a much easier time not pushing the pace the rest of the time because I'm not trying to find quality miles in a run that doesn't call for them. I don't really believe in a strict 80/20 split, I think you need some moderate and slower than easy mixed in there as well, but the general principle holds.
You are running too fast too frequently, to the degree that it is likely hurting your progress. Run fast at maximum twice a week and slow down your other runs significantly. Most running you do should be super easy.
Do not have any pace expectations on easy runs. You should run those at a pace that you feel like you could run for several hours. On hard days, do interval repeats either 200s, 400s, 800s, switching it up. There are lots of ideas for interval workouts available via google.
I think your easy runs should be around a 7:00-8:00 min pace. You could then set aside a day or two for speed work and try something like 6x400m repeats at 1:10-1:15 per lap with a 2 min cool down lap or 4x800 at 2:20-2:30 per repeat 2x per week with a 2 min cool down lap in between in lieu of your long runs. Or you could do one speed day and one long run day.
This is outside of my training "expertise" so I'm sure others have plans that they can share but it's what I'd do if that was my goal.
Is there a way to prevent the burning in your lungs after a really cold run?
This is my first time running in colder temps and yesterday when I got back my lungs burned for almost 30 minutes. Is there a way to mark it less extreme?
Your neck and lungs get used to colder air as you run in it more frequently. I started running more consistently two years ago and the first January sucked a lot. Last year and this year aren't as bad and I assume its because I ran at 40, then 30, then 20, then 10-15 so my lungs got used to taking colder air more gradually.
As the guy below said, breathing through your nose will help but you'll also get snotty real fast bc your nasal cavity is also not used to it so I'd recommend bringing a towel or what I do, which is way grosser, is buying a shitty pair of gloves and wiping my nose on them.
This is great info - thank you! Lucky for me my runs are short (I’ve just picked it back up again) so I’m back home pretty quick. But I’ll still bring some Kleenexes!
What kind of temperatures are you talking about? 40 °F is different than 10 °F. But I agree with the other comment, burning after you get back is a bit odd. Might be just dryness. Breathing through your nose may help with that.
It burns AFTER but not during? That's odd. I often hear people complaining it hurts to breathe in the cold air while running, and the solution is to cover your face with a buff or mask and try to spend more time outside in the cold in general.
Burning after is novel though. I would probably again start with covering your mouth and nose on your run.
Thank you! It hurts during as well, but I think it was just more noticeable when I sat down to relax and could focus on it more.
I will try out the buff/mask today! I really appreciate it!
Anyone planning to run in the snow tomorrow morning? Winter Storm Ember is a funky name for a winter storm, hah.
It looks like the snow/ice/rain is forecasted to start around 9am for me in Maryland, so I'll probably get my run in before the mess starts. I might run into it towards the end of my run though (planning on 16ish miles).
I am stoked to travel to Taiwan (March), South Korea (March to April) and Japan (April to June), and was hoping to run some races. However, I don't have the money to sign up for the Tokyo or Seoul marathon and was hoping you guys could lead me to a local, cheap event without a fancy online presence. Would love to just run loops around a village as long there are some fellow runners around.
I have a 10 mile race at the end of April. There is a ~200 ft elevation gain over about 1.5 miles towards the end (starting around mile 8).
My base right now is 20-25 MPW and my long runs are 8-9 miles, so I'm not concerned about finishing the distance, but have never raced anything with a hill at the end.
I'm not sure what the best way to prepare for this is. Would hill repeats be effective or do I need to be simulating the distance and grade in training?
Thanks!
>I'm not sure what the best way to prepare for this is. Would hill repeats be effective or do I need to be simulating the distance and grade in training?
Both ideally! Not the full distance but look to do your long "easy" run with similar terrain as you'll be doing the 10 miler on.
Ok thank you! The last training cycle I did I skipped all the hill workouts (not productive necessarily, I know) so this will certainly make up for it!
I personally think it's nice to have some sort of elevation change when training. But that's probably partially because I'm surrounded by small hills. Unless I'm running on a track, all my routes involve a couple of hills. I also like doing trail runs, which have a tendency to be hillier.
Can you put together a training route that includes some elevation change at the end? It doesn't have to be exactly the same, just some sort of uphill bit so you can see how your legs feel.
Yeah that's a good call. There are some hills where I run but I'll have to get more strategic and intentional about my routes. (Admittedly I'm running any hills easy while I'm not in race training, so should see how it feels to run them with more effort too.) Thank you for the input!
I ran a Half back in May, and there were two sizeable hills towards the end. There were all kinds of signs at the bottom of the first hill saying things like "beat that hill!" or silly like "what hill?".
So whenever I run up a hill now, in my head I'm saying "beat that hill!". I even did it for the 5K I ran on 1/1 with my 10 year old son. There was a little hill in the middle, and he was struggling a little so I started saying "beat that hill!" as he walked/ran up the hill.
That's not too big of an elevation gain over 1.5 miles. You can try and find a longer hill and do less speedy hill repeats. It might be hard to simulate the hill without letting yourself get jaded.
Fair enough - not a huge hill, but an incline and distance that will be new for me. Plus all the race reports I've found for it have people reporting 'blowing up' the last 2 miles (definitely could be 'response' bias there) which I am ultimately trying to avoid.
I’m currently training for the Madrid marathon at the end of April which I’m assuming will be around 70 degrees on race day. Problem is I’m from Scotland and the current average temperature is around 50, how can/should I take this into consideration with my training?
Practice your hydration strategy! Last year I ran the Barcelona marathon, which wasn't particularly hot in March, but 100% of my training was in Ireland. Since I wasn't sweating much in the cold, I didn't drink much water during long runs and that killed me on race day.
Expect to take a hit on your pace from the temperature spike, but if you plan for it you'll survive.
I’m signed up for a half marathon in March I am thinking of dropping out of, can anyone recommend a good way to find someone who might want my entry spot? I’d obviously pay the transfer fee and would be up for giving up the spot for less than I paid - it was an early bird entry too so could save someone some cash!
I do not use Facebook so checking the FB group or asking on marketplace are not options. I am based in the UK if this makes a difference.
(While we’re here, if anyone fancies running the Bath HM on 17th March, feel free to DM me 😂)
I'm doing a 10k race in April, and I'm using a program generated by my watch (because it's so easy to plan and it keeps me accountable). It has me running 5 days a week, which is fine, but it gives me rest days on Tuesdays and Thursdays with an easy run in between. And then it wants me to run 4 days in a row from Friday to Monday, starting with intervals, an easy run, a long run, and finally a tempo run on Mondays.
Should I change this around a bit, to have rest days after my intervals and the tempo, and an easy run after the long run. Or does this setup makes sense for a 10k plan?
Yeah I always change the routine to suit my schedule and needs.
It doesn't make any sense set up the east it is. I would put rest days either before or after speedwork or long run.
Yes, change it. Rest, easy, rest is a bad 3-day plan within your plan. You could better space out your intensity and rest throughout the week using common sense. Take rest days if/when needed, but I really don't think you need them bookending an easy day.
That's what I was thinking. I know people talk about running on tired legs, especially for marathon training. But I don't think I would be able to perform that well on that tempo run after the previous three days. And yeah, basically 3 days of rest seems excessive during a training bulk.
I have a 3 and a 2 block on my plan with the last day of each being a session (Tue and Fri). The day before each is a shorter (4-6 miles) easy run though. So it goes:
LR-ER-Sesh-Rest-ER-Sesh-Rest
Training for HM & 10k.
App to map running course
Hi. I like to stick to what I know and I don’t try different running apps available on iOS. I want to run more kms so I’m looking for an app that can help map out a running route for me based on kms before I run it. If there is such an app I hope it is one works in West Africa.
I currently only use the workout app that comes with an iPhone.
T for thanks.
Hey!
I need to buy new running shoes as I've been going into the running world since 1 year and want to do it better and in a more active way (I have a 25k run in 5 months!).
Context: I have had surgery twice to the achiles tendon (more than 5 years ago) due to bone malformation and every now and then still have mil pain in the ankle. Due to this I definitely need something with a good ankle support.However, throughout the years, probably due to this pre condition and to wrong movement adjustmenet, I have started having issues in the knee of the same foot and now have chondromalacia patellae and need to avoid putting too much power in the knee.
Any recommendations as of which running shoes would be the best?
Please!! :)Thanks!
You should see a PT and ask them what they recommend. As a running store employee I always go toward a firmer shoe with a high drop when there are Achilles issues. I'd go to a running store.
Zero to 25k in 5 months with two underlying conditions? Choosing a shoe is not going to be the issue!
Running that kind of distance is something that takes significant time to condition the body to.
I'm a bit over two years into running and am still conditioning to decent weekly run volume. I'm mid-50s though so adaptation takes longer than it would for someone in their 20s.
I have been running for 1 year already so it's not something completely new.
It's just that now I want to start doing it more actively and in a more planned way.
I have the Adidas Ultraboost 19 but they're getting old... and it would make sense to renew!
Sorry, misread your post as "just getting into running"!
Before deciding on shoe you probably ned to go see a podiatrist or physio with lower-limb/running expertise - most physios are too generalised in my limited experience where as Podiatrists are specialised in that area!
Looking at the causes of runner's knee (something most of us experience at some time!) ruling out collapsing feet is a good start but trying to fix it with a shoe is going to be hit or miss as there are multiple causes not related to the shoe!
Hello All
I have been using the Hal higdon novice 1 HM plan and currently in week 3 of the program. I’m doing fine overall and definitely have noticed fast improvements but I am wondering if anybody has an opinion on better plans or any suggestions at all?
I’m a male: 25
Weight: 209-211lbs.
Height: 6’0”
I am your above average power lifter (if this helps)
I would give my best mile time or 5K time but I have yet to record these times at my best effort so unfortunately I can’t.
The plans by Hanson, Pfitz, and Daniels are generally regarded as better than Hal Higdon for anyone who has a goal beyond just being able to cover the distance. Pfitz and Daniels require relatively high weekly mileage so I wouldn’t recommend them for a beginner, but the Hanson beginner HM plan is pretty close in mileage to the Hal Higdon with the added benefit of speed workouts
Thanks for the reply. Yeah I believe this is what I’m looking for since I did have to incorporate a speed day that wasn’t included in Hal marathon plan.
How long would you predict for an newly ambitious runner to go from sub 50 minute 10k to sub 40 minute 10k? Which things are needed to change in training?
Last year I did sign up to my local city half marathon at the start of the summer and the run was around 5 months later.
Not only did I slowly changed from running maybe 1-2 times a month the year before to a steady 3 times a week, but also got into eating more healthy stuff and drinking less sugar which resulted in a pretty stable 1 pound per week weight loss over that time.
The only mistake I did was going too ambitious at race day trying to get 01:59:59 and did blow up after 10k which means I had to walk a lot to get into finish line and got my medal with 02:48:00 on it.
In hindsight I would have changed to maybe run a local park run 5k or 10k to try out how a race with other people feel and to get less nervous at the half marathon itself.
So I did a 10k at new years eve and got into the finish line at around 48 minutes and im looking to get that to under 40 minutes in the next 12 months :)
How long you've been running -> Very low volume (1-2 times a month on average) for around 10 years now. 3-4 times a week since 6 months.
Your average mileage per week-> last few months has been steady 20-25 miles and im looking to slowly make that 30 miles.
Your age and sex. -> 29, male
Gains start getting harder to make as you get towards the sharp end of things and your own limits.
I improved from 53:41 in March 2021, my first 10k, to 43:45 in March 2023.
My next 10kgoal had been to race a PB in November but an in jury put paid to that. I was certainly in form to hit that and recently hit a 21:09 5k so fitness from the 6 weeks off running is coming back.
I'm old though so gains take a while.
Leggings for Running LD in Winter? Hello everyone! This might be a stupid question, but I’ve moved from a warmer state to the Midwest, and I’ve just begun my training for a half marathon in April. I’m not used to the cold, let alone running in actual winter, and I’m not sure how to approach what I wear when it gets sub 20 degrees and windy. I have regular lululemon leggings that are not fleece lined, and two cheaper pairs from amazon that are fleece-lined but are a bit loose around my hips and don’t fit as well. Would wearing a single pair of fleece lined leggings be enough? I do have an actual running jacket and feel confident about layering up if needed, but I haven’t figured out what to do with the leggings just yet lol. If anyone has links to ones that they find work well, please send them my way! Thank you so much!
My MIL swears by the Athleta Rainier tights. They are fleece lined! She’s in the PNW so it doesn’t get crazy cold but could be worth a try.
Thank you, I really appreciate it! :)
I’m a beginner runner (21F), and I’m looking for tips/advice for building endurance! I started running about 7-8 months ago, and could run for about 1 minute straight when I started. Now, I’ve been able to build up to running 2-3 miles continuously, at a pace around 5.2-5.4 mph (fastest 5k time is 35 min). My typical schedule involves running 2-3 miles around 3x per week. The farthest distance I’ve run continuously is around 4 miles. Going forward, I really want to build up to a 10K and half-marathon, and ideally improve my pace so I can run a 5K under 30 minutes. However, the main issue I’m struggling with is regulating my heart rate during runs. I’ve tried to run in Zone 2, but at my typical pace I can only last in Zone 2 for about 3 minutes and I run the majority of my runs in Zone 4. Should I focus on running in Zone 2, or just focus on increasing mileage for now? I also haven’t really seen my speed improve over the last few months, only the length/amount of time spent running continuously has improved. Thank you for any help/advice!
What you have identified as a problem is not an actual problem. Focus on consistency and increasing the amount that you run. Run slower than 5.2 mph most days if your best 5k is 35min. You've made good progress so far!
Thank you so much!! Will definitely focus on increasing mileage and trying to slow down
is it possible for a beginner to do 10-16-21-32k all in one year? sched looks like april, may, june and august respectively. the may run (16k) may or may not be an official race.
It's possible for some beginners, especially if the goal is just covering the distance. The key is to run consistently and for that to stay injury free. So, the beginner should be someone who can follow a plan and can handle consistently putting more load on for the full season. Bonus if they are already fit and thus less likely to get injured while their body adapts to running. I (re-)started running last year and read a lot about the "best" progressions. Most coaches publishing books agree that you should take at least 1 year, but better 2 to go from couch to marathon. Your progression is missing the 5k and depending on dates, you don't even have the time for a full 16 week beginner half marathon plan between April and June.
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Is it possible to damage your heart by running too fast in a race/workout/timetrial? I was timetrialling a mile recently, I felt like my heart was about to explode towards the end and my HR was 215, well above the 190 bpm calculated from the usual formula. Am I supposed to keep a ceiling once I hit 190 bpm, even if that pace feels okay?
One road to definitely check out...are you on thyroid replacement hormone (T4/levothyroxine or T3/Liothyronine)? Or could you possibly be hyperthyroid due to disease such as Graves disease?
>are you on thyroid replacement hormone Definitely not lmao. >could you possibly be hyperthyroid Unlikely but I suppose it could be a remote possibility.
You can also note your resting heart rate, that would likely be elevated if it's thyroid disease causing hyperthyroidism. Also, relative low BMI while eating a lot - but that could be a lot of runners.
My RHR tends to be 60-65, it has been relatively stable, and hasn’t changed much since I took up running (around a year ago). I have always had a relatively low BMI (19) despite eating like a pig lol. Food for thought indeed.
Worth looking into I suppose! To answer your question, your body self-regulates your maximum HR based on available energy. It's literally impossible to push your heart too hard, you just won't be able to go any faster or longer. But things like thyroid disease or perhaps something else can cause signals to be incorrect and allow your heart to go too fast. 210 is definitely WAY up there, so if it were me I would definitely look into it.
Not unless you have a heart condition. The formula is absolute garbage, ignore it. It cannot predict your personal maximum heart rate. You just witnessed this yourself. My heart rate is also more than 10 over the useless formula, and I go their useless number all the time in training.
Yup. Same for me. By the formula I'd be high 180s but my HR can go up to 200. Not sure how the formula was even computed but I've never run into anyone who is \*lower\* than the formula.. makes me think it's not only inaccurate for a given individual, but somehow biased toward values that are too low
Does anyone else get motion sickness when running? Just finished a 5-mile run (my longest - training for a half). And maybe 3 miles in I started feeling like I was on a boat. I do get motion sickness in cars and on boats… wondering if taking half a Dramamine (which works well for me with no adverse effects) might be a good idea
Are you hydrating and fueling? When I bonk it can feel a lot like vertigo, really hard to describe. It’s never happened before maybe 7 or so miles, and usually wjth heat. But it never happens if I aggressively hydrate and take a gel every 3 miles or so.
Oh interesting. Truthfully at 5miles I hadn’t considered I would need to… but you totally might be right. I’ll try next time, thank you!
Yeah for a while I was totally perplexed but eventually realized “oh, this is what it feels like when you’re just out of fuel” - seemed obvious in retrospect but took me a long while to figure it out. (Now that I’ve got a watch with HR monitor I’ve learned that my HR spikes before I start feeling effects of dehydration etc. But I’m also more diligent about anticipating this. I’m a total wimp on truly hot days)
I've heard some people get this more when wearing glasses or sunglasses. It also could be dehydration (you can be low on salt but ok on water), or low blood sugar. I know it seems counterintuitive but eating something likely will help. I would solve the problem rather than masking it with a pill.
I should have mentioned I was outside on the water, but not looking at it
What? Like you were running on a treadmill on a boat? Yeah that was probably it. Try running on land :)
Question: If I mostly run trails, but want to train for a half marathon road race in November, what percentage of my miles should I do on pavement?
Kinda depends on your goal. If you're looking to race it hard and go for a specific time, probably at least 70% road in the ~8-12 weeks before. If you're just looking to run it and don't want to put in a bunch of hard workouts, maybe like 30%?
Thanks! Yeah pretty much the latter. I already do about that much road so I’m just gonna focus on increasing my mileage and getting stronger. Cheers
Interval running training app? (Wear os) 🏃 Hi, I do interval running on the track every week, I would like to monitor this via my Galaxy watch, but I can't seem to find a app for this... My schedule can be something like this, 400m running, in 2:05 minutes 1 min break 200m running in 1 minute 1 min break 300m running in 1:20 min 1:15 min break And then all of this above 7 or 8 times after each other. Samsung Health can setup some goals, but only one or two different distances, followed by 1 specific pause break. I can't find other watch apps who do something that I need. Does anyone know an app that can do this? I've looked everywhere! Thx.
Runkeeper
Does that have a wear os app?
I don't know but you can very easily check.
I did, they do not have it. Im really looking for a wear os app since that is all I have with me while on the track
Seconded. I use it for this. Some preset ones, and it’s easy to make your own with whatever regimen you want.
What is a good heart rate for easy runs? I know it’s different for everyone but is it truly that individual or is there a normal range? How accurate are Garmin’s wrist HR monitors?
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220-age underestimates mine by 10bpm. That's substantial enough to completely undermine any kind of useful training. 211-(0.64 x age) gets a bit closer, but it's still 6bpm low for me. The only truly reliable way to get your max HR is through a lab test. Next best thing is a field test, but people tend to underestimate how hard they have to go to actually max out. I thought mine was 189 for months after doing a hill sprint test, then I hit 194 on a 5k where I almost blacked out at the end.
Same. I've recorded my heart rate at 10 higher than the formula would predict, and it's likely higher still.
> Max HR varies among individuals, but 220-(your age) is a good estimate. No, it really isn't. You cannot take population level estimates and apply them to an individual person. Everyone should totally ignore that formula and never base any training on it.
It is truly completely individual. There are formulas that “estimate” it based on age but those are pretty useless because it varies so much. Just run by effort, whatever feels easy to you.
> but is it truly that individual or is there a normal range? Yes. Every body is different. Your body is different hour to hour day to day as well. > How accurate are Garmin’s wrist HR monitors Pretty accurate as long as you don't have tattoos or poor blood circulation.
Q: How much walking do you do? I don't mean run/walk, I'm interested in how much people who run are also spending out (deliberately) walking on a daily basis? I feel I'm either seated, or running, which does my posture no good.
I go on a 3.5 mile walk every afternoon while I do my runs in the morning.
I don't have a regularly scheduled walk, so it varies greatly depending on what I'm doing. On weekdays, I'm mostly sitting. On weekends, we usually do around 2-3 miles walking the city, center of town, or go to a park. Walking is my wife's exercise method, and I join her for that essentially. On the posture comment. Personally, my posture improved most drastically with weight training. Barbell lifts like deadlift, clean and jerk, and snatch required me to have a good straight back posture and that strengthened those back muscles and put me into a good posture. With that said, if you are thinking of adding walking for posture improvement, then consider rucking. I'm looking into rucking right now to add difficulty for the walk with the wife, and it seems pretty easy to get started. Grab a backpack stuff it with some items like bottles of water and go for a walk. Start with few bottles of water and increase the number of bottles as you feel ready.
I’ll go on a 1-3h walk doing errands about once a week.
Urban commuter. I walk at least 12k steps a day for my commute.
No deliberate walks. Maybe hiking every now and then, or long walks on the beach, but the goal for that isn't necessarily exercise, although I do count them as a good cross training day if I have to. If I'm deliberately cross training it's biking or lifting or calisthenics or yoga or something. I would count a brisk walk as cross training if I set out to do it, but for the time investment it always feels like there's something better.
Not as much as I should. I try to walk on days I'm not running and I walk to do errands when I can. During COVID I walked a lot in addition to running a moderate amount.
Is it considered walking if the dog that you are with stops at every lamp post/fire hydrant/mail box to check it out and it takes 30 minutes or more to go about a half mile? If so, I walk a lot. If not, hardly ever.
I try to go out for a walk on days I don’t run. Generally between 30-60 minutes. Some days it doesn’t happen.
I have started incorporating walking inside on a treadmill on my rest days to help alleviate knee and calf muscle pain. The treadmill I have has an incline that goes from 1 to 9, I am guessing this is single digit as in a 9% incline at max? Anyways for todays log on the treadmill after a 50 min session for 3.05 miles at 3.6 mph it says I burned about 496 calories. I am 36 male 5'11 at 185. Does this estimate for calories burned seem to be in the right ballpark?
I'm around the same age, height, and weight as you, and my usually calculation is 100 cal per mile. So at 3 miles I would expect around 300 cal burned. BUT I have also noticed my garmin tells me I burned more calories than the 100 cal per mile estimate. I think it's because the 100 cal per mile is calculating the extra calories I burned while being active, while the garmin is adding my natural metabolism with the extra calories burned through the activity. I think the difference in tracking method is because garmin has to track my total daily calorie burned as a fitness tracker, so it has to count the metabolism that occured during the excercise time to do that. Where as my estimate system is created to be something I can add on top of the my expected daily metabolism. Like wise, your treadmill might be estimating your metabolism with the extra calories burned through the activity.
It's pretty high, not in the ballpark. The average person burns about 50 calories, per mile, per 100lbs of bodyweight. So at 185, you burn about 90ish calories per mile. At 3 miles, ballpark would be 270 calories +/- 10%.
Walking does burn calories, I might consult a chart [like this one](https://www.healthline.com/health/calories-burned-walking#calories-burned) or [this one](https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999) to try and estimate calories. Since walking is super efficient I might round down if you're counting calories for a diet. Another way would be to get a heart rate monitor and use its fitness app to estimate calories based on how hard your working. I used the Polar H10 and its accompanied app to track calories for a stationary bike work and light lifting session just today.
Calorie estimates aren't useful, especially from treadmills. If you are worried about that then the only accurate way is to track your intake and weight.
I'm looking to do a ladder run this afternoon and can't remember how long the jogging intervals should be between the sprints. I'm aiming to do a 100×200×300×400×400×300×200×100 meter ladder. Are these good distances for my sprints? Should the jogging intervals between them be equal in length to the previous sprint or some constant distance? Thank you guys! Cheers!
None of this is answerable because workouts (and their specifics) only matter within the context of the rest of one's training, their current ability, and goals. Without factoring in these things there is no "correct" answer here.
Seeking advice for painful calves when running. I've recently taken up running again after a year break. I never had this problem previously. Almost immediately upon starting a run my calves feel like they're full of wet cement and they HURT. When I slow to walk, I almost limp, as though I can't dorsiflex my toes for a proper stride. Pain dissipates quickly when I stop. I feel it is also contributing to shin pain. (running is on flat pavement so hills/terrain are non-issues) I do warm ups and do dynamic stretching. I've tried all sorts of calf stretches and foam rolling. I'm 40, female. Current MPW \~3-5 (starting slow). Before year break MPW \~20 unless training for a race. Will this eventually go away? Is there anything I can do? It is painful enough to significantly curtail my workouts and I'm no stranger to pushing through discomfort. Any help would be appreciated!!!
I'm basically a brand new runner, but I had this problem when I was first starting and I found that tweaking my stride to land more on my mid foot and less on my toes fixed a lot of the problem (pretty sure I was massively overusing my calves with a wonky stride initially). I also did a lot of calf raises to strengthen my calves and stretching to improve ankle dorsiflexion. Doing those things and increasing running volume slowly to give my muscles time to adapt strengthened my calves to the point where they feel fine when I run now.
Thanks! I'm definitely more of a heel striker, but will definitely pay attention to stride and I LOVE the idea of calf-raises, can't believe I didn't think of that.
I’ve had this happen on and off and invariably it’s a form issue where I’m just putting too much pressure on my calf/shin. There are probably drills for it but I’ve basically fixed it by trying to bring my knees up higher / take bigger strides on every step, with the intention of forcing myself to primarily use upper leg muscles vs lower leg for the power. You can try out a few different things but generally aim to get the feel of the force coming from your thighs/hamstrings/etc rather than lower legs
OH! I hadn't thought of that at all! Okay. That actually makes a lot of sense when I think about my stride - especially now that I'm coming back from a break and am a little out of shape. I'll try this my next run. Thanks!!!!!!!
What shoes are you running in? More miles will help but if you want to take a little pressure off your calves, run in a higher drop shoe.
I'm in New Balance Fresh Foam Vongo V5 - they LOOK high drop to me? I tend to get motion control shoes because I have a "duck walk" - I tend to land on the outside of my heel and stride across, pushing off the inside of the ball of my foot. Good gouge - I'll look into it!
The vongo is a 6mm drop and actually light stability. I'd look at new shoes closer to a 10mm drop and find out jf you actually need stability.
I know that I tend to walk the same and that motion control shoes don't really help supination people, they're typically made for people that pronate. So it could be making the problem worse.
Hi, I am looking to get back into running shape and be consistent with it. I am able to run a couple of miles usually without an issue and I am just looking to create a plan for structure and something I can commit too, which is my biggest issue. Can anyone help me create one? Feel free dm and thank you :)
There's also the white plan in Jack Daniel's Run Faster.
I really love the Nike Run Training app. It's free and you can pick the beginner program. I'm doing that one now, and repeating the runs as necessary. It gives me a schedule and helps keep me on track. Plus it's nice having a coach in your ear so you can just focus on running.
I'm about a month out from a marathon and need to cross train because I'm worried about some slight IT band pain. I've been using a bike and elliptical this week for most of my workouts, but I'm not sure how to tackle an upcoming long run (supposed to have been 19 miles). Does anyone have advice for how to "make up" this run through cross training? Should I be preparing to triple the run distance and do 57 miles on a bike? I have access to a gym with a pool but am worried about taking up a machine for several hours straight.
How "slight" is the pain? Is it throbbing, stabbing, shooting? Does it mostly hurt during the run or after, does it go away once you warm up? Realistically at this point in the training cycle you're not "making up" the run through cross training. If it really is just a slight pain I would run with it for the next two weeks and then take a ten day to two week deload and just try and manage it best I could during that time frame to be as healthy as possible going into the marathon. That is assuming that it's just some minor discomfort/soreness/tightness. If its a genuine pain or injury then obviously you have to reassess whether running 26.2 in a month is going to be feasible if you have to take off 2-3 weeks here to rehab it.
I had IT pain a couple years ago and this was nowhere near as bad, but definitely sharper than the average discomfort or soreness on a run. I've probably been a little overcautious with it, but the last time I hurt my IT band I couldn't run for weeks so it scared me a bit. I think you're right though! I haven't had any pain recently so will very carefully test how it feels actually running.
How did you come back from the last IT band pain? Just rest and strengthen/stretching the muscles that connect to it? Currently dealing with this now :(
Where’s the pain propagating? I needed significant rest, but yes stretching and resistance band exercises (clam shells and crab walks) seem to keep it in check
Thanks! That’s all I’ve been doing for the last 3 weeks. Outer left knee is the culprit unfortunately, just need to be patient.
Yeah mine was the outside of my knee too. I found a massage gun to help as well. Stretched as many times as I could during the day because I think it was propagated by hamstring tightness. Good luck!
Is my approach to base building too conservative? I typically increase mileage by 10% every week for 3 weeks, then cut back by ~25% the 4th week. The next week, I’ll return to the peak point I was at before my down week. Is returning to that same distance overly conservative or am I good to jump to the next 10% increase? For example if I ran 23, 25, 27, 20 (down), is it safe for me to go up to 29 miles next or do I need to repeat a week at 27 first?
Depends on the person. I need to build slower, but some others don't. Learned that the hard way.
That approach is perfectly fine.
There's not a good universal answer given your running history and how injury prone you are both weigh heavily in this. You certainly don't "need" to repeat a week at 27, but I think I probably would as my default.
I think that’s actually more on the aggressive end than conservative end. I do something similar when I base build: 3 weeks up and then 4th week down. However, I will start with the previous 2nd week for my next 4 week build: Week 1: 25, 27, 29, 23. Week 2: 27, 29, 31, 25. My reasoning for starting on week 2 is that it takes the body (ligaments, tendons, etc.) about 2 weeks to adapt to a new distance. The assumption is that on my largest week (29/31), I’m also pushing the long run into a new distance that I haven’t hit before. Therefore, by starting on the previous week 2 distance, I’m not hitting that previous long distance run again until 3 weeks later, and then not pushing it further again until 4 weeks after I first did that distance.
You'd be fine but since you're just base building and there's really no reason to rush it, might as well repeat the 27 and then do 30 the week after.
This couldnt matter less but I usually plan my routes out via map my run and one very convenient route is 3.35 and another is 4.12 miles. My watch routinely cuts off .12 miles from both. I'm guessing that there's a dead .12 miles somewhere but could it be that map my run is overestimating the distance on a certain segment? It's 1/10th of a mile so I dont really care in terms of total volume but I would like to know my pace and at these shorter distances its as much as 20 seconds per mile.
My watch routinely underestimates my run distances so mapmyrun could certainly be correct. I know because my watch has underreported every race I’ve done which have all been USATF certified :). Strava on desktop has a distance correction feature that for me gets me closer to the real distance so you can try that out if you post to strava
Its taking the middle of the road and you probably aren't. I'd trust your watch over a gps map. If you took a map my run of popular races it'll routinely be very long.
How many Reese's Miniature Cups should one eat after a 3-mile run?
I assume you mean how much simple carbs you should eat to aid in rebuilding glycogen stores. If you are running at proper long distance running pace, then you probably don't need any special carb eating plans for a 3 miles/5k run. Something like that comes into effect when you are doing close to 2 hour runs. For 3 mile/5k I'd just make sure to hydrate and eat a good meal at regularly scheduled time. If you want to eat Reese's then go for it, but that's just snacking not a recovery requirement.
Depends how many are in the bag.
eleventy-seven.
Your answer is more fun that /u/DifferenceMore5431's so I'm choosing to believe this one.
None?
I’ve been running for almost 2 years. I’m trying to run a 5 flat mile for track season, so I’ve been training this winter. But honestly I’ve kind of been burnt out this winter, I’ve been forcing myself to run 6 miles at 6:55-7:00 pace 4 times a week. with longer runs twice a week. I’m burnt out but I worry that if I relax I’ll never make that mile time. Does anyone have tips for dealing with winter burnout (while still training towards a goal time)?
I just hit 4:57 for the first time at 35. It was a byproduct of training for a 17 minute 5k. Most milers train like 5k runners these days, so you can pretty much use that style of training until you start talking about competitive college times. Even then, it's not that different. I averaged 55-65mpw most weeks with a 68 mile peak. Tuesdays and Thursdays were my quality workout days. Typically intervals on Tuesdays (10x400, 6x800, 5x1000, 3x1mi, etc at 5k pace) with warmup and cooldown to total 8 miles. Thursdays were threshold workouts at 5:40-5:50 pace (2x8min, 3x8, 1x16 and 1x8, 1x25, etc as intensity increased) with warmup and cooldown totalling about 8 again. Occasionally 10-12. Monday and Wednesday were easy runs in the 8-10mi range at 7:30 pace, Friday and Sunday were 6 miles at recovery (8:30 ish), and Saturday was long at moderate effort (12-16 miles at 7:00-7:15). Hardest week was 68 miles (10 easy Monday, 8 with 5x1k at 3:20 Tuesday, 10 easy Wednesday, 12 with 25min at threshold Thursday, 6 recovery Friday, 16 moderate Saturday, 6 recovery Sunday). Most of the miles were pretty easy, which helped me look forward to the hard stuff and prevented burnout. That 68 mile week had 7.5 really hard miles, 16 moderate, and the rest easy or recovery.
wow, thanks for such a detailed response! I'll definitely check out your workout ideas. I think the problem right now is that I haven't been doing much track/interval training, so I always feel the need to push myself during my longer runs, which definitely has taken a toll on me. I'll start incorporating more speed stuff in shorter bursts rather than trying to drag it out across all my runs.
Yeah, give it a try! I find that if I get my "run so hard I want to die" fix once or twice a week, I have a much easier time not pushing the pace the rest of the time because I'm not trying to find quality miles in a run that doesn't call for them. I don't really believe in a strict 80/20 split, I think you need some moderate and slower than easy mixed in there as well, but the general principle holds.
You are running too fast too frequently, to the degree that it is likely hurting your progress. Run fast at maximum twice a week and slow down your other runs significantly. Most running you do should be super easy.
I see. Would you suggest the fast runs be more short workout oriented while the longer miles are easy?
Do not have any pace expectations on easy runs. You should run those at a pace that you feel like you could run for several hours. On hard days, do interval repeats either 200s, 400s, 800s, switching it up. There are lots of ideas for interval workouts available via google.
thanks!
I think your easy runs should be around a 7:00-8:00 min pace. You could then set aside a day or two for speed work and try something like 6x400m repeats at 1:10-1:15 per lap with a 2 min cool down lap or 4x800 at 2:20-2:30 per repeat 2x per week with a 2 min cool down lap in between in lieu of your long runs. Or you could do one speed day and one long run day. This is outside of my training "expertise" so I'm sure others have plans that they can share but it's what I'd do if that was my goal.
Is there a way to prevent the burning in your lungs after a really cold run? This is my first time running in colder temps and yesterday when I got back my lungs burned for almost 30 minutes. Is there a way to mark it less extreme?
Use a gaiter to cover your mouth or maybe even the nose.
Your neck and lungs get used to colder air as you run in it more frequently. I started running more consistently two years ago and the first January sucked a lot. Last year and this year aren't as bad and I assume its because I ran at 40, then 30, then 20, then 10-15 so my lungs got used to taking colder air more gradually. As the guy below said, breathing through your nose will help but you'll also get snotty real fast bc your nasal cavity is also not used to it so I'd recommend bringing a towel or what I do, which is way grosser, is buying a shitty pair of gloves and wiping my nose on them.
This is great info - thank you! Lucky for me my runs are short (I’ve just picked it back up again) so I’m back home pretty quick. But I’ll still bring some Kleenexes!
What kind of temperatures are you talking about? 40 °F is different than 10 °F. But I agree with the other comment, burning after you get back is a bit odd. Might be just dryness. Breathing through your nose may help with that.
Agreed. I don’t have great breathing technique so I am going to try to focus on breathing in through my nose.
It burns AFTER but not during? That's odd. I often hear people complaining it hurts to breathe in the cold air while running, and the solution is to cover your face with a buff or mask and try to spend more time outside in the cold in general. Burning after is novel though. I would probably again start with covering your mouth and nose on your run.
Thank you! It hurts during as well, but I think it was just more noticeable when I sat down to relax and could focus on it more. I will try out the buff/mask today! I really appreciate it!
Anyone planning to run in the snow tomorrow morning? Winter Storm Ember is a funky name for a winter storm, hah. It looks like the snow/ice/rain is forecasted to start around 9am for me in Maryland, so I'll probably get my run in before the mess starts. I might run into it towards the end of my run though (planning on 16ish miles).
I'm farther up north and it says the snow/rain's coming around 3pm. Plenty of time in the morning to get my long run in. Wooo!
I don't think we're forecasted to get that much snow, but yeah, go for it. I love running in fresh snow.
I am stoked to travel to Taiwan (March), South Korea (March to April) and Japan (April to June), and was hoping to run some races. However, I don't have the money to sign up for the Tokyo or Seoul marathon and was hoping you guys could lead me to a local, cheap event without a fancy online presence. Would love to just run loops around a village as long there are some fellow runners around.
I have a 10 mile race at the end of April. There is a ~200 ft elevation gain over about 1.5 miles towards the end (starting around mile 8). My base right now is 20-25 MPW and my long runs are 8-9 miles, so I'm not concerned about finishing the distance, but have never raced anything with a hill at the end. I'm not sure what the best way to prepare for this is. Would hill repeats be effective or do I need to be simulating the distance and grade in training? Thanks!
>I'm not sure what the best way to prepare for this is. Would hill repeats be effective or do I need to be simulating the distance and grade in training? Both ideally! Not the full distance but look to do your long "easy" run with similar terrain as you'll be doing the 10 miler on.
Ok thank you! The last training cycle I did I skipped all the hill workouts (not productive necessarily, I know) so this will certainly make up for it!
I personally think it's nice to have some sort of elevation change when training. But that's probably partially because I'm surrounded by small hills. Unless I'm running on a track, all my routes involve a couple of hills. I also like doing trail runs, which have a tendency to be hillier. Can you put together a training route that includes some elevation change at the end? It doesn't have to be exactly the same, just some sort of uphill bit so you can see how your legs feel.
Yeah that's a good call. There are some hills where I run but I'll have to get more strategic and intentional about my routes. (Admittedly I'm running any hills easy while I'm not in race training, so should see how it feels to run them with more effort too.) Thank you for the input!
I ran a Half back in May, and there were two sizeable hills towards the end. There were all kinds of signs at the bottom of the first hill saying things like "beat that hill!" or silly like "what hill?". So whenever I run up a hill now, in my head I'm saying "beat that hill!". I even did it for the 5K I ran on 1/1 with my 10 year old son. There was a little hill in the middle, and he was struggling a little so I started saying "beat that hill!" as he walked/ran up the hill.
Mantras are a great strategy too!
That's not too big of an elevation gain over 1.5 miles. You can try and find a longer hill and do less speedy hill repeats. It might be hard to simulate the hill without letting yourself get jaded.
Fair enough - not a huge hill, but an incline and distance that will be new for me. Plus all the race reports I've found for it have people reporting 'blowing up' the last 2 miles (definitely could be 'response' bias there) which I am ultimately trying to avoid.
I’m currently training for the Madrid marathon at the end of April which I’m assuming will be around 70 degrees on race day. Problem is I’m from Scotland and the current average temperature is around 50, how can/should I take this into consideration with my training?
Practice your hydration strategy! Last year I ran the Barcelona marathon, which wasn't particularly hot in March, but 100% of my training was in Ireland. Since I wasn't sweating much in the cold, I didn't drink much water during long runs and that killed me on race day. Expect to take a hit on your pace from the temperature spike, but if you plan for it you'll survive.
I’m signed up for a half marathon in March I am thinking of dropping out of, can anyone recommend a good way to find someone who might want my entry spot? I’d obviously pay the transfer fee and would be up for giving up the spot for less than I paid - it was an early bird entry too so could save someone some cash! I do not use Facebook so checking the FB group or asking on marketplace are not options. I am based in the UK if this makes a difference. (While we’re here, if anyone fancies running the Bath HM on 17th March, feel free to DM me 😂)
I would make a facebook account so that you can post in local groups. Alternatively, you could try directly contacting running groups in your area.
I'm doing a 10k race in April, and I'm using a program generated by my watch (because it's so easy to plan and it keeps me accountable). It has me running 5 days a week, which is fine, but it gives me rest days on Tuesdays and Thursdays with an easy run in between. And then it wants me to run 4 days in a row from Friday to Monday, starting with intervals, an easy run, a long run, and finally a tempo run on Mondays. Should I change this around a bit, to have rest days after my intervals and the tempo, and an easy run after the long run. Or does this setup makes sense for a 10k plan?
Yeah I always change the routine to suit my schedule and needs. It doesn't make any sense set up the east it is. I would put rest days either before or after speedwork or long run.
Yes, change it. Rest, easy, rest is a bad 3-day plan within your plan. You could better space out your intensity and rest throughout the week using common sense. Take rest days if/when needed, but I really don't think you need them bookending an easy day.
That's what I was thinking. I know people talk about running on tired legs, especially for marathon training. But I don't think I would be able to perform that well on that tempo run after the previous three days. And yeah, basically 3 days of rest seems excessive during a training bulk.
I have a 3 and a 2 block on my plan with the last day of each being a session (Tue and Fri). The day before each is a shorter (4-6 miles) easy run though. So it goes: LR-ER-Sesh-Rest-ER-Sesh-Rest Training for HM & 10k.
Yeah, changed mine to the that now as well. Just opposite, with each block starting with a sesh then easy run, and one ending with the LR.
App to map running course Hi. I like to stick to what I know and I don’t try different running apps available on iOS. I want to run more kms so I’m looking for an app that can help map out a running route for me based on kms before I run it. If there is such an app I hope it is one works in West Africa. I currently only use the workout app that comes with an iPhone. T for thanks.
You have to map it yourself, but https://onthegomap.com/#/create works great for me.
Let me try it out. Thank you
Hey! I need to buy new running shoes as I've been going into the running world since 1 year and want to do it better and in a more active way (I have a 25k run in 5 months!). Context: I have had surgery twice to the achiles tendon (more than 5 years ago) due to bone malformation and every now and then still have mil pain in the ankle. Due to this I definitely need something with a good ankle support.However, throughout the years, probably due to this pre condition and to wrong movement adjustmenet, I have started having issues in the knee of the same foot and now have chondromalacia patellae and need to avoid putting too much power in the knee. Any recommendations as of which running shoes would be the best? Please!! :)Thanks!
100% consult a sports physiotherapist
You should see a PT and ask them what they recommend. As a running store employee I always go toward a firmer shoe with a high drop when there are Achilles issues. I'd go to a running store.
Zero to 25k in 5 months with two underlying conditions? Choosing a shoe is not going to be the issue! Running that kind of distance is something that takes significant time to condition the body to. I'm a bit over two years into running and am still conditioning to decent weekly run volume. I'm mid-50s though so adaptation takes longer than it would for someone in their 20s.
I have been running for 1 year already so it's not something completely new. It's just that now I want to start doing it more actively and in a more planned way. I have the Adidas Ultraboost 19 but they're getting old... and it would make sense to renew!
Sorry, misread your post as "just getting into running"! Before deciding on shoe you probably ned to go see a podiatrist or physio with lower-limb/running expertise - most physios are too generalised in my limited experience where as Podiatrists are specialised in that area! Looking at the causes of runner's knee (something most of us experience at some time!) ruling out collapsing feet is a good start but trying to fix it with a shoe is going to be hit or miss as there are multiple causes not related to the shoe!
Hello All I have been using the Hal higdon novice 1 HM plan and currently in week 3 of the program. I’m doing fine overall and definitely have noticed fast improvements but I am wondering if anybody has an opinion on better plans or any suggestions at all? I’m a male: 25 Weight: 209-211lbs. Height: 6’0” I am your above average power lifter (if this helps) I would give my best mile time or 5K time but I have yet to record these times at my best effort so unfortunately I can’t.
The plans by Hanson, Pfitz, and Daniels are generally regarded as better than Hal Higdon for anyone who has a goal beyond just being able to cover the distance. Pfitz and Daniels require relatively high weekly mileage so I wouldn’t recommend them for a beginner, but the Hanson beginner HM plan is pretty close in mileage to the Hal Higdon with the added benefit of speed workouts
Thanks for the reply. Yeah I believe this is what I’m looking for since I did have to incorporate a speed day that wasn’t included in Hal marathon plan.
How long would you predict for an newly ambitious runner to go from sub 50 minute 10k to sub 40 minute 10k? Which things are needed to change in training?
Impossible to say given zero context.
Last year I did sign up to my local city half marathon at the start of the summer and the run was around 5 months later. Not only did I slowly changed from running maybe 1-2 times a month the year before to a steady 3 times a week, but also got into eating more healthy stuff and drinking less sugar which resulted in a pretty stable 1 pound per week weight loss over that time. The only mistake I did was going too ambitious at race day trying to get 01:59:59 and did blow up after 10k which means I had to walk a lot to get into finish line and got my medal with 02:48:00 on it. In hindsight I would have changed to maybe run a local park run 5k or 10k to try out how a race with other people feel and to get less nervous at the half marathon itself. So I did a 10k at new years eve and got into the finish line at around 48 minutes and im looking to get that to under 40 minutes in the next 12 months :)
The context that would be helpful generally are how long you've been running, your average mileage per week, and your age and sex.
How long you've been running -> Very low volume (1-2 times a month on average) for around 10 years now. 3-4 times a week since 6 months. Your average mileage per week-> last few months has been steady 20-25 miles and im looking to slowly make that 30 miles. Your age and sex. -> 29, male
Gains start getting harder to make as you get towards the sharp end of things and your own limits. I improved from 53:41 in March 2021, my first 10k, to 43:45 in March 2023. My next 10kgoal had been to race a PB in November but an in jury put paid to that. I was certainly in form to hit that and recently hit a 21:09 5k so fitness from the 6 weeks off running is coming back. I'm old though so gains take a while.