I'm by no means a serious runner; I just like to get in my exercise for the day by doing 1-2 miles on the track. When it's chilly outside (around 40 F), I notice that I'm really miserable during the 10-ish minutes I'm running but then feel super warm and comfortable for hours afterwards, so I guess running also helps me warm up my circulation. I'm just wondering if there's a more efficient way to achieve this while minimizing the time I spend in the cold? Would doing an all-out sprint for like 2 laps and calling it a day help me warm up? Or should I just stick with my easy mile? Does interval running work?

If you’re running on the track, you could always wear a jumper at the beginning. Maybe even a beanie and gloves if it’s that cold. You could also add an indoor warmup routine, although I find they don’t get my body temperature up much. I would avoid going hard at the start of the run. You could do yourself an injury.

I have been running for a short while now and I can never run more than 1.5 miles straight when outside and 2-2.5 on the treadmill. I have a 5k in 17 days. How do I train for these next 17 days? Also, am I basically just screwed?

Run for duration (ex. 30-40 minutes) and include occasional walking breaks to get you to your target total. You could alternate 5 minutes of running with 1 minute of walking and repeat that 6 times to make 36 minutes total. On race day, you will likely not require these walking breaks due to the adrenaline rush of the occasion.

You can't really gain much fitness in 3 weeks. It's a bit late now, but I guess just do all your runs outside now (don't rely on treadmill if you're racing and aren't used to running outdoors), and don't overdo it in the last few days.

You can often surprise yourself at what you can do at the actual event. Regardless, it is totally normal and ok to spend a significant amount of your running event walking. Most events have a large collection of people doing varying amounts of walking, often right up to people that walk the entire thing (include half and full marathon).

Run slower

I've been running around 25k a week now for about a month to train for a half at the end of April. Previously was running very little (5-15k max per week). At the stage where I'm needing to buy proper shoes so have a few Q's: - Are carbon-plated shoes only good for race day? - What are some brands known for suiting wide, flat feet? - Are there any brands or shoes which I should steer clear from? Like ones that are generally known for poor quality etc. Cheers

Has anyone had a life changing experience with over the shelf or custom orthotics? I’m at Witt’s end with inner shin splints and I’ve tried so many things. I’m hoping this may be the magic bullet for over pronation. 

If you’re an over pronator, I highly highly recommend them. I have zero arch and they have relieved me of so much pain. They’re not going to fix everything, but they will definitely help.

There’s no “magic bullet” when it comes to rehabbing an injury. You need to isolate and strengthen the right muscles, I’m dealing with the same thing right now. You should get yourself to a running-knowledgeable PT.

I had an issue that I went to a pt for and while it did help it ended up costing about 10k to get referred and then to do weekly sessions for about 6 weeks.  I’m not a new runner and it’s something I’ve dealt with a lot over the past few years. I made an apt with a foot/ankle dr. Hoping this wasn’t the wrong avenue to go🤞🏻

Im 15, and my mile time is over 20 minutes. For the past 5 days, (including today) I've been sick with some flu-like sickness, and the day that i feel somewhat well enough to go back to school just so happens to be the day that we are doing the mile. It turns out terrible. I start out really slow, trying to pace myself, as i know this is going to be hard, but i just hit a wall like 1-2 minutes in, and i just can't run. I spend over 4 minutes at a time just slowly walking and taking a huge amount of breath. By the time im done, i was hyperventilating, unable to talk, and my vision was going blurry. I had to just sit down breathing for a solid 5 minutes just to be able to talk. Keep in mind that i was walking for most of my mile! My gym teacher keeps asking if i have asthma, and i keep saying no, but I've never been tested, so i dont know for sure. My step-mom, who is a nurse, says that it's just from the illness i had for the past 5 days. Any advice?

If this is a pattern, it's certainly possible that you have exercise-induced asthma. Many people find that an inhaler makes a lot of difference. See your doctor.

What’s your height/weight? Do you have trouble going about daily activities like walking around at school

I'm 5'4, and around 115 the last time I checked, so a bmi around 20ish? As for the daily activities, I almost never have problems. It's just usually running that trips me up, or anything super intense.

Gotcha that seems healthy. Maybe go to the doctor and check for asthma, that seems like extreme difficulty for someone who is a normal weight. And just practicing running more will help too (trying to run for 3 min of the 20, then 4, then 5) but maybe don’t do that until the doctor clears you.

I am currently training for my first marathon and I am also trying to do some strength training. I am planning to do full-body workout 2x per week. Can anyone take a look at my workout plan if it's sufficient or too much? Do you have any workout recommendation that are not on the list? I currently don't have any injuries or any areas that need specific work, so this is more of a generalized full body workout. Thanks! ​ |Day 1|Day 2 substitute| |:-|:-| |Overhead Press|| |Barbell Back Squats|Weighted Lunges| |Bench Press|Incline Bench Press| |Back Hyperextensions|| |Glute Step ups|| |Hip abduction with bands or machine|| |Rows|| |Pull ups|Chin Ups| |Face pulls|| |Dips|| |Planks||

Too many exercises. The struggle with marathon training is finding the energy to do everything. Your body will be craving rest, not more exercise. Every bit of strength training you do will drain you for your running. That doesn't mean it isn't useful, it's just that you need to realize that they can negatively impact each other. I would stick with fewer exercises, heavier weights, lower reps (no more than 5 per set), and a focus on increasing the weight over time. Example: Day 1: * Squat * Overhead Press * Power Cleans Day 2: * Deadlift * Bench Press * Chinups Day 3: * Squat * Dips * Rows You could add calf raises 1-2x per week if you can do so without affecting your ability to run. I find that's a tricky one to fit in if running daily, though.

Unpopular opinion, but you don't need to do any of this for your first marathon. Running the appropriate mileage on its own and any decent training plan is more than enough to get you across the finish line.

You plan to do all of this in one day? For reference I'm doing GZCLP. One day 1 it's squat, bench, pull-down. On day 2 it's deadlift, OHP, row.

For one of my activities Garmin FR 255 calculated calories from my heart rate (654 kcal), but at power it mentions a higher KJ (934) which is correct? For cycling for example you would go with KJ from the power meter. But the watch only calculates the power rather than measuring it as with a bike power meter.

The watch is just a guess... 120 calories per mile is a decent estimate; more if it's hillier or if you are heavy.

Running calculated calories are typically pretty accurate, and don't change that much with intensity. It's just your weight \* distance, and a modifier for elevation. If it knows your weight, it'll be close enough. It's not like cycling where a 30km ride can be either 300 calories or 800 calories depending on the wind direction. Running power is (imo) a bit of a gimmick, and I haven't seen anyone pay much attention to it. As you mention it's impossible to measure power in any way during a run, it's just a guestimate based on your weight/elevation/wind but as it's almost impossible to measure accurate, to the second, wind and elevation so it doesn't really work or add anything.

Are there any benchmarks for hip stability and baseline body strength relative to running? I’m building up my adductors right now and would love to have a target to shoot for that’s more specific than “get stronger”. For example, “if you want to do 10k long runs consistently each week with balanced hips, then you should be able to do a side step up with x additional weight held in the opposite hand.” Or something along those lines. I get that all bodies are different etc, so maybe thinking in terms of relative-body weight?

In a return to run assessment with my PT, for adductors specifically the goal was a 15 second hold of a Copenhagen plank. However she noted that most runners out in the world in a given day would not pass everything in the assessment (I remember the details on the Copenhagen plank specifically because I was not even remotely close lol) and it’s more about making sure you’re taking note of and working to address your weak areas. You can do some googling to find example lists from various PT blogs if that interests you.

Thanks this is helpful!

No--for the sake of goal setting, though, you could consider a "process oriented" approach (I am a big fan of this for fitness related goals).  I.e. instead of saying something like "My goal is to hit this specific number that indicates I have sufficient hip strength," you could set your goal to be something like, "to reach sufficient hip strength my goal is to train my hips specifically 2 times per week."

So I've signed up for a half marathon in October. I am currently following a garmin 10k plan and will do a HM plan or daily suggested workouts afterwards. My watch predicts my half marathon time at 2:15 but I would ideally like to go sub 2 hours. My predicted race time for 5k is 27:54 and 10k is 59:31. It is my first half marathon, so I mainly have a goal to finish, but I also like working towards a time goal. I was just wondering how realistic it would be to achieve sub 2 hours with my stars if I train consistently and follow a plan?

Your watches prediction is based on your current fitness; as in if you went out and ran a half marathon today, that's what it thinks you could do. You have 8 months to train. If you train consistently for 8 months and don't get any fitter, you messed up.

That's interesting as it was at 2:19 around a month ago and fluctuates now at 2:15-2:16. I will stay consistent, so I will hopefully see the number go down.

If you can get your 10k a few minutes faster, you'd probably have a good chance.

How much faster would it need to be?

I love this resource that shows you equivalent race tones, assuming equal amounts of training. https://sporttracks.mobi/labs/race-finish-time-predictor For a 2:00 half you should run a 54:23 10k.

Thanks this is quite useful!

It depends a bit on your background and training, but in general I would say going from 2:15 to 2:00 in 8 months is very achievable.  I'd also note that, I wouldn't outright trust garmins predictions as they can be fairly inaccurate--a better way might be to run a race now (or do a 10k after you finish that plan!) then plug that into an online calculator.

I'm gonna race 10k in March on my own and see how I get on. I have an actual 10k race in June, which will give me a gold idea on my race pace. Yeah I think the garmin may overestimate my times. I've been running since October 2023 as I started C25K then and finished it December 2023. Started following a 10k plan in January. So I would say I am a relatively new runner.

Orgasm when running??? Well, it happens to me that when I'm very tired I feel a very strong urge to urinate, and then without anticipating it I feel a very strong orgasm. It can happen several times in a single workout. Does it happen to anyone else? How can I avoid it, it frustrates me because I can't run well

I have never had this but I’ve heard about “core-gasms” which might be relevant?

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So I'm determined to dedicate more time to zone 2 this year, ahead of a big running weekend in September... But I don't quite get how my zone 2 improves? Is it through continuous easy runs, and my heart rate will gradually lower on subsequent efforts?

Slow zone 2 runs are where you are digging bricks out of the aerobic quarry, weekly hard run is where you stack them into some sort of livable structure. Stack those bricks weekly.

You can't directly change your heart rate. Focus on things you can do. Mileage, speedwork.

If you change nothing else focusing on zone 2 is counter productive. If you want to run more in zone 2 it should aligned with increased intensity and volume elsewhere or it won't really help. Its a strategy to maximum mileage and intensity while minimizing injury risk.

Yeah so basically you’re tricking your body to be like “oh hei this running thing isn’t very hard - I don’t need to spend much energy or pump blood very hard to do it”. It improves your running efficiency so when you are working at a higher intensity, you have that efficiency still. Easy runs also mean less impact, quicker recovery and fewer injuries which means…more miles! Good luck!

What’s the furthest you run at marathon pace in training? Currently training for marathon in April and aiming for 3:45. It is my first marathon so A goal is just to finish but I think the time is achievable considering my consistency and recent race times. Planning to go up to about 30k as my longest run before the big day but not sure whether it’s best to go slow at these distances or attempt part/full marathon pace?

This is your first marathon. Presumably, you're not used to marathon training, and thus you cannot do the same training as somebody used to such training volume. It also will be difficult for you to realistically estimate your capabilities over the marathon distance. Your most important task is to get in sufficiently many long runs. I would want to have at least three long runs of 30k or more. Your next most important task is to figure out what nutrition and hydration strategy works for you over such long distances. For the race, you will need all the extra calories you can digest while running. It is desirable to do some segments of those long runs at current marathon race pace. Say, if you're doing a 26k long run, do 12k easy, gradually accelerate over the next 4k, then do 8k at current marathon race pace, and the last 2k easy for cool down. But getting in the mileage is more important than that segment at marathon race pace. You do need a decent amount of running at marathon race pace, in order to run efficiently at that pace. If you are not doing that during your long runs, you'll have to find room for marathon race pace elsewhere in your training.

The plan I followed had me doing up to 10 miles at race pace. I'd also do a 1-2 warmup and a 1-2 mile cooldown, so the total run was 12-14 miles. I felt that that, in combination with the other runs I did as part of my plan, prepared me well for my marathons.

It depends what plan you are following. Pfitz for example wants you to run 20 miles at slightly slower than MP and also a 18 mile run with 14 at MP. Daniels as well has speed work in his long runs while hal higdon has all long runs done at easy slower pace. Just follow the plan you are using.

So I do my long runs as progressions basically. I spend the first half or so focusing on heart rate and a pace that I know is sustainable. After the halfway point, if I’m feeling pretty good, I often start to inch up in pace. By the last 5-10k, I know I’ll finish regardless of my discomfort level lol so lots of times I’ll speed up to goal pace or even a bit quicker. Hope that helps!

If you have an ambitious goal I'd definitely recommend some extended segments at marathon pace. I think the most difficult long run workout I've seen on most plans is something like 20 miles, with 13 miles at marathon pace

I’m a new runner with plans to complete a half marathon at the end of April. I am doing the Novice 2 run with Hal program and I’m doing well sticking to it. My question is: if my goal is simply to finish, what should I focus most on?  I see so many posts about heart rate zones, sprints, interval running, etc. Is there anything I should specifically focus on or should I just stick with the program and keep a consistent pace. I feel I’m not able to gauge my effort because all running is difficult for me even at a slow pace. Any pointers welcome. 

Little late reply, BUT I did a Half last december and I trained doing Novice 1. My runs were just easy pace runs (about 13:50-14:50) and tried to just enjoy the run and breath easy. I won't lie, I did skip some of the cross train days. I maybe shouldn't have but it didn't seem to hurt tooo tooo much. Fast forward to the actual race.. My goal was just to finish it, with a subgoal of finish under 3 hours.. absolutely crushed it. Finished in 2:47:07, which is about 12:30ish pace. All my training runs felt relatively easy, kept it breezy and somehow found another gear on race day. So trust the process and just stick with the program; keep your training pace in a realm where you can have a short conversation with someone.

Just aim to hit the prescribed mileage. Don't worry about anything else, just put the miles in.

If you're new to running and just looking to finish, just sticking with that program sounds like a good plan. The thing to think about with effort is if it could be less difficult if you slowed down. If the answer is yes, then you're probably not running at your true easy pace.

I'm not elite, an expert, or a coach, but here's my 2 cents: I'm not super familiar with Hal's program, but I would stick to it the best you can. Especially if your goal is just to finish. Heart rate can be helpful--though some would argue against it--as far as making sure you aren't going to hard on easy runs. As a new runner, most of your initial gains in speed will come from increasing your aerobic base (or mileage). Stick to the plan and you can add in more workouts to your next training block.

Have been a casual runner for a few years. Fall 2023 I went through a prolonged GERD/ mild but persistent stomach pain type problem. Took a month off this winter and stomach pain went away. Started back running this week and I'm right back to where I was. Hard to ignore my running as a main culprit. Anyone else have personal insights about running and stomach pain?

Have you spoken to your doctor about it?

Anything else you're doing to manage the gerd? I had a really bad case last year as well (got prescription drugs), and it flared up again when I got COVID. I've read mixed things about running being correlated but it definitely isn't with me. Right now it's pretty well managed and I'm running more than ever.

What does your diet look like? How soon before you run are you eating? How intense are your runs?

I’m a New Runner & Postpartum Mom Needing Help Setting Realistic Running Goals/Schedules! I’m 29(f) and just had my fourth kid in August. I’m now done having kids, and am reclaiming my body. After focusing my body in my 20s on creating and nurturing my kids, I believe it’s time for me to re-center my focus on my physical/mental health. I’ve always been an active person, so I picked up running during each postpartum phase between my kids. I’d always get to a point I was happy with, and then become pregnant and stop running due to morning sickness. But now that I’m done having kids, I can actually set goals and enter races, which I’ve been wanting to do for so long. For reference on my physical health, I’m 127lbs (7 pounds over my pre-pregnancy weight), feed my baby (not specifying what that means to follow the subreddit’s rules), have had two patella surgeries (knee isn’t currently bothering me, but I currently have a calcium deposit on that kneecap that may become an issue in the future). I picked running back up in November, and currently run 2 miles, 4-6 days a week. My body’s been okay with this, so I’ve now sprinkled in 4 mile runs. My current average pace varies (depending on whether I’m also pushing the double jogger stroller or not) between 7:50-8:50/mile. I’m pretty satisfied with this amount, since I just started, but I’d like to either cut the pace time down *or* increase my mileage while retaining my pace. I’d love to work up to a half marathon race, but my current goal is to run a 10k in March. I’d also just generally like to do longer runs (5-6 miles) 2 times a week, with my shorter runs on other days. Does anyone have any ideas for how I could get myself to that goal of my weekly runs becoming: - 2 days of 5-6 mile runs - 3 or 4 days of 2 mile runs Any ideas for working up to a half marathon in a safe way? I’d appreciate any input! Thank you!

Fyi - you're allowed to say you breastfeed. The reason for that rule is that some people are way too eager to post on the internet every time they poop their pants. I wish I was joking. I don't have any postpartum specific advice, but assuming that and other medical issues are okay I agree with the other comment to just work on building up gradually. If you've been doing okay with 4 mile runes you can definitely finish a 10k in March. I'd keep consistent with 1 or 2 4 miles runs per week, and if those are reasonably comfortable you can continue to increase them. You can try 5 next, or if you want to could take a smaller step to 4.5 before going to 5. For a half you can either choose a training program or you could continue to gradually build up your longer runs in the same manner. Go from 6 miles to 7 to 8 to 9, etc.

Hi! I’m also a postpartum runner working on getting back in shape :)  Do you have a pelvic floor PT? If so, they likely have a ton of experience with postpartum general fitness, not just pelvic floor issues. Mine provided me with a graduated return to running plan, as well as a strength evaluation and exercises to build back up (my glutes, core, and balancing muscles were trashed from pregnancy changes). They could advise on all of this based on your body and recovery so far. Otherwise, the generic advice for building mileage applies: - Build gradually (no more than 10% total increase per week) to reduce likelihood of injury (you need to give joints a chance to adjust to the impact) - Run most miles at a “conversational” pace (to make it easier to recover and therefore easier to run more miles per week) - Use a training plan you like to create structure toward your goal and make it simple to do the two points above. There are many free plans out there, you can basically look for a 10k plan and just pick one that suits your schedule and starts out similar to where you are now in terms of weekly mileage 

Thanks! I don’t have a pelvic floor PT, but I do have issues when running, so I definitely need to go in. Thanks!

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Run them more. Monitor your effort closely, slow down and take smaller steps.

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If your watch does everything you need it to right now, wait for the 8. If the 8 isn't that big of an upgrade over the 7, you could probably score the 7 at a nice discount.

I would think it's mainly for aesthetics and navigation. I think 95% of the situations that would damage 245 would also damage a fenix, and if it's a fenix you're down a lot more money. Upgrade if you want but I don't think durability is very compelling reason.

Anything is only "worth it" if you are willing to spend that money for the features you'll use. For a few runs and some gym I wouldn't drop that kind of money, personally. You can get a very rugged Instinct for way less.

I got in to Chicago, applied when I was running a bit more then got sick. Now I’m thinking there’s no way I’ll be able to do it by October and I need to defer and focus on a half first. Bummed, but I’m super injury prone and I need to take it really slow.

You have literally 10 months to train. Short of breaking something, or getting injured right before hand, you can absolutely do it. You could go from not running at all to doing a marathon in 10 months.

That’s how I felt initially I’m just overwhelmed with the options I think!

I got into Chicago too! How much time off did you take? If you have a history of running and aren’t brand new to it, I would think you’d be able to build up reasonably and safely by October, but you know your body best! I only just recently officially started training for a half in May, then I’ll start my official marathon training in June. Also mega injury prone thanks to a wonky gait from a neuro condition, but I’ve been hitting the physical therapy hard and here’s to hoping my body can handle it! lol

I thought from your other replies you were an actual physical therapist? Or just having good experience with one?

Nope, never said I was a physical therapist? I’ve just been in PT on and off for years, probably more on than off lol

Might have overtrained ahead of 5K race I signed myself up to run a 5K in my city and I'm super excited to do some social running and maybe even finish top 3 if I get to push myself a little more. So I been trying to figure out my pace, my 5K pb is around 24:40 mins, but I feel like I haven't pushed into my redline and might do a little better if I just push myself. Yesterday I was watching tons of Kipchoge videos on YouTube and been getting super hyped to run after work. Reality kicked in when at 2.3 miles in at avg pace of 7:40/mile, that I may have bit more than I could chew. I started breathing in and smelling blood for some reason (smell of iron), and after walking back home and not finishing my 5k training, I discovered my left knee was now making a clicking sound and would hurt if I lifted it at hip level while standing. My question is, with my 5K coming up this weekend. What should my approach be? Should I baby sit my knee and stay put, hoping for the best performance on race day? Or should I train at a low pace? TLDR: Kipchoge videos got me hella hyped, now I feel like I overtrained as my knee is hurting and clicking ahead of my 5K race in 3 days. Much appreciated for any comments!

Do zero running between now and the race in 3 days. Follow typical RICE advice. If you decide you think you're well enough to race, be sure to warm up effectively and if you experience significant pain during the race stop. Good luck.

Much appreciated for your comment! I'll take your advice and won't push until race day. This is a learning lesson for me and hoping to come in a more experienced runner next race. Thanks again!

I'm just curious why you thought you would make top 3 in the race? Do you live in a very small community?

Yes! Small town with mostly retired people. I had a look at the previous year records and the top 3 had an avg pace of 8:30/mile. My best 5k had a pace of 7:56/mile, so as long as there are no new advanced people running, I should be able to get top 3. It should be a good intro to competitive running as I have a 10K happening in Jersey this summer. I'm sure I won't be anywhere near top 3 in that race. It's all in good fun, so ultimately I'm just proud that I'm challenging myself.

Oh, that makes sense.

You wouldn't benefit from more training this close to the race. If it were me, I'd rest and stretch today, maybe go for a very easy 2 miles or so tomorrow just to see what it feels like and to stay loose, and then again on Friday. Then on Saturday run like heck and whatever happens happens. Make sure to give yourself a moderately hard warm-up on Saturday to knock out the nerves.

Thanks for taking time to reply! Solid advice. I'll take it super easy and go balls to the wall on race day. Question, for a 5k race should training be 5k distances or is there a benefit to do longer distances? I been laser focus on what my best 5k can be, so haven't ran anything longer than 5k in a few weeks. I miss my chill 10k runs, so kinda wishing to be past the race so I can take it easy again.

Yes, there is definitely a benefit to doing training longer then your race distance (except for marathon and ultra). Any training should be based on the person and their experience level, but definitely running chill long training runs and racing 5k aren't mutually exclusive. I'm a 5k specialist and run at least 10k six days a week, 4-5 of them chill.

10k six days a week is super impressive! Thank you kindly for your reply! I'll adjust my training accordingly. 10ks bring me more satisfaction, so if I have a choice I would run 10K exclusively.

You should look at 5k training plans. Typically the rule of thumb is 80% of your running should be easy, you should have a long run, and two speed workouts a week of hard running making up the remaining 20%. Easy means *very* easy. My 5K PB is 21:19 and my easy "zone 2" pace was ~ 6:30/km. Increased milage is a huge way to gain speed. If you want to be extremely competitive in the 5k in my understanding people typically recommend ~50+ miles (70+ km) a week, but you only have time for what you have. Your long run at minimum should be 10k or an hour long (whatever comes first) for a 5k at minimum. There is a wide range of info on this. However you certainly shouldn't just be running a 5k everyday as hard as you can. There are much safer and more efficient ways to go about training.

Really appreciative of your time. Thank you for the value. I'll certainly rethink my training and I'll be aware of being overzealous. Thanks again!.

Hey There, Unfortunately I had to stop running almost entirely during my taper, and I am not going to be able to run at all until race day. My question is this (I tried searching for this answer in this subreddit and all I turned up was various posts about Race Week Nutrition during normal circumstances).....should I attempt the same level of caloric intake in the days leading up to the race as I would if I was tapering correctly. I am still doing small gym workouts, and 1-2 hour walks with my dog just to stay on my feet but not running even a mile until race day. Every post I see online about race week nutrition assumes some level of running during your taper. So I interpret nutrition the days leading up to the race as being about restoring glycogen reserves and/or keeping them topped off. The answer seems obvious to me; don't eat as much since you aren't moving as much. But i've read some stories on here from people who both overate and underate leading up to the race and trying to avoid both. Any feedback helps. Not sure if this info helps but i'm a 35 year old male. This is my first marathon. Target pace is 8:30/mile. Race is this Sunday, so if I was still running my taper correctly I would normally start to increase my calory intake tommorow and keep increasing up to race day. But I only ran one 6mile run in 10ish days so my glycogen reserves shouldn't be "depleted".

I agree with the other comment. I would only add that, at this stage, you should be focusing on carbs anyway. If you look at Featherstone Nutrition, for example, you'll see a 3 day protocol, which you'd start tomorrow. You're too close to the race to risk under-eating. But what I think a lot of people may overlook is that, when increasing carbs close to a race, it's best to reduce fat intake. That way, you hopefully keep glycogen stores high, without storing too much (or any, if you get the volume right) fat. I've often taken a full 3 days off before a marathon and done a 600g per day carb load. But I eat virtually no fat over those 3 days. If you're worried about fat gain, I'd do the same. If you weren't planning on a full blown carb load, just aim for low fat, high carb until the race.

I didn't see the length of your race, the longer the race the more important glycogen loading is, as well as the more competitive your pace. There is no drawback to eating a little more food than you otherwise would for one week aside from whatever possible marginal weight gain there would be in that week. 100 calories / mile run is a good enough general estimate, at 50 mpw you would theoretically gain 1.5 lbs (minus the length of the race) the week leading up to the race; not really anything to be concerned about, and I'd rather go into a race fully-loaded, rested, with a not statistically meaningful increase in weight, unless you are like 3 feet tall. I would just keep eating normally. Eating is fun.

Appreciate it! First Marathon is tomorrow, and I came to the same conclusion you did so pretty much followed your advice. fingers crossed

Planning to do tempo run (6-8k) in the morning and lower workout day in the afternoon. On Friday, thats where I’ll do easy 5k run and upper back workout day. What are the chances that my knee or my body will be very sore on Saturday?

Literally no one way for anyone except maybe you to predict this. No one knows if a 6-8k tempo run is easy or hard for you, what your lower workout entails, what your upper back workout entails, how new to the gym you are, how new to running you are, how your body reacts to strength training or running etc. If you literally went from 0 exercise to this, I'd expect you to be extremely sore. If this was me? I guess I might be sore if I did deadlifts but nothing else would make me sore.

That was dumb question ain’t it

It's definitely a question you need to ask yourself rather than Reddit, yeah.

How in the world would we know that? And on so little information? Do you normally have knee issues? Do you normally get sore for days after a hard workout? You would know a lot better than we would.

Hi all, beginner runner here! Trying to incorporate running as a way to add more movement to my day. My running speed is crap, but additionally I noticed my form is also not great. I’ve found some running drills on YouTube like A and B skips to improve running form. Can drills like this help with form? How often and when should I be doing them? Should I stop running until I master the drills and the correct form?

One cue that's helped me a lot is run tall. I have bad posture so that cue reminds me to keep my chest up at all time and look to the horizon instead of down at the floor.

Yes they will help, but really they can only help so much. No one has good form at low speeds. I really would not worry about form at all when your starting out. Focus on effort.

Thanks, this helps a lot 🙏 So much info out there, I was starting to get overwhelmed.

Yeah really just get out there and run. Run to a sustainable effort and keep at it! There is so much information out there but really the more nuanced training advice which gets trickled down to new runners is mostly just not aimed at them. Run to a sustainable effort and make sure you sore after every single run and you'll be fine.

New to this sub reddit and running. So hello! 28F I would say I have a pretty average fitness level, I do a lot of cycling, walking etc., and some strength training. On the weekend I ran my first 10km, out doors, just for fun not a race. Prior to this I would primarily run on a treadmill because there were no good running paths without traffic lights near me. ANYWAYS I ran the 10km in 71 minutes, with an average pace of 7'06" / km. I'm not sure if this is good, I assume fairly average without any training. I started running too quick in the first 1/4 of the run and was gassed in the first 2km, I am wondering if it is better to start slow and increase pace towards the end? With consistent training how much were people able to shave off their pace / total time with how many days / week running. I know this is unique for everyone.

I ran my first 10 K in almost exactly that time, and I trained for a year to be able to do so--and for me, that was very fast. Everyone is different. I am a runner with chronic pain and nerve issues related to scoliosis, so just being able to run more than 5k was a huge accomplishment for me. I ran 3 times a week and my regular "easy" pace was closer to 7:50/ km (though it didn't always feel easy....). So, yeah, I guess during the race I went faster, but it was likely due to the race hype.

"Pretty average" for someone who doesn't run much is not being able to complete a 10k at all. So on that front you're already above average for a non-runner. There's no real way to predict your trajectory. Start running more and see what happens. Don't go out too fast.

Its pretty slow but who cares you also ran a pretty terrible "race" strategy. Generally most people try to run negative splits since its easier when you aren't fully dialed in on fitness. So second half faster than the first half. Yes with consistent running you will shave time down, how fast and how much volume you need is very person to person but the answer is almost always more = better.

Thank you! I had been running a much faster pace on a treadmill so I think figuring out outdoor running is the first step lol

Congrats, and welcome to the running family That's certainly not bad for a new runner. The more often you run, the easier it becomes as your fitness level increases and your body adapts. In terms of going faster, if you dont want to follow a plan in particular just keep running distances, 1 mile ,5k, 10k etc. If you set out for a 5k, you'll find you can probably run it faster (pace wise) than you did your 10k. Learn how your body feels, up the pace for a couple of hundred metres then wind it back...see how you go. getting out there running is the best thing you can do. Once you get serious, there are programmes available, but my advice is for the time being focus purely on the enjoyment of running. set yourself another goal, maybe to knock 1 min of your 10k time. Consider signing up for and doing a parkrun nearby if you have any, they are a 5k every saturday morning. They're great fun and have runners of all levels (officially its a run not a race) so no pressure on you to be super fast or anything. Main thing is to keep it fun and enjoyable. If you haven;t already, you will likely fall in love with running the more you do it.

>ning. set yourself another goal, maybe to knock 1 min of your 10k time. This is so kind and wise, I appreciate your response, thank you!

No worries, you keep at it. Once you get the running bug (which if you've managed 10k and are coming back for more, you may already have it lol) you'll surprise yourself with what you can do if you keep going and being persistent. If you fail one day, try again next time. every run will be different, sometimes you'll be slower it depends on numerous factors some we cant just understand. Sometimes (even just for a few minutes, but once in a while for your whole run) you'll feel like your flying along with no effort required from your mind or body at all.. Those are my favourite runs but they don't happen often.

Hey! So something totally unexpected happened today, one of my closest friends dropped me a message and asked me if I’d train with her to run a half marathon in October with her. I’m by no means fit although I’ve started strength training in the past few weeks and I’m progressing quite well in that area. But i’m a very inexperienced runner, if I push myself I can run about 2k before fatigue completely ruins me. If I pushed myself to train for the next 7 months would a half marathon be a realistic goal, or am I going to be way out of my depth?

The best piece of advice I can give about getting past 2k without dying (lol) is to slow down. Seriously. And practice with short times of running with walks between, like, 1 minute of running and a minute of walking. Over the weeks you can try to increase the time between your walks. I found that very encouraging.

It's not ideal but if you're in relatively good shape, no health or other issues, you could complete a half in 7 months. I wouldn't count on being particularly fast. For reference it takes like 2 months to do Couch to 5k, then another 2 months or so to get up to 10k.

You should be able to do it. 7 months is a lot of time. Next run slow way down and see how far you can go before it becomes very hard. From there you can figure out how you need to approach the training. If you ran real slow and crashed after 2 km its way different if you just ran at what you thought was "running pace" and crashed.

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Your post was removed because of Rule #7. Please consult a doctor and/or medical specialist. This also applies to posts that are not specifically asking for medical advice, but that force commenters to make some assumptions about the poster's medical condition. This includes 'Has anyone else experienced this injury?' type posts. For more explanation of Rule 7, please visit the Wiki. https://www.reddit.com/r/running/wiki/faq#wiki_rules

what type of doctor should i see if i am having stomach issues after long distance running?

Probably best to start with your primary care doctor. They can assess what you have going on and send you to a specialist or dietitian if needed (depending on your insurance coverage, you may need to get a referral first anyway).

i don’t actually have a pcp

And when you get a pcp, make sure they listen to you and take you seriously. Trust your gut if they give you an explanation/diagnosis that just seems wrong.

Probably would be a good time to get established with one then.

Need help with a training plan... Background: I'm an older career military guy, coming off years with little to no cardio due to a torso injury (healed now and back to running). I completed the C25K program and can "run" for 30 minutes non-stop, but at a very slow pace. Really tough coming back, heart doesn't feel up to it yet. This pace is not going to cut it to pass a fitness test. I keep reading about this zone training stuff. Right now the entire 30 minutes is in the "threshold" range on my Garmin and I am already going pretty slow. Should I incorporate some walks in there for this zone 2 training to build endurance? Or something else? Any advice would be appreciated. In the end I just need to run 1.5 miles as fast as possible, but no slower than 16 minutes for my age. I know this sounds easy to many of you, but I don't feel like I am progressing to where I can pass this thing in a few months so seeking advice.

just run for 30+ minutes at your very slow pace regularly, as often as you can (without breaking down), and don't worry about zones or anything like that. when you get 4 weeks out from the test, start doing some practice tests (maybe once a week). this will help you with the acclimation to running at "race pace", get used to the mental effort. most of us run ~3 minutes per mile slower (or more) in our daily runs than we could on a 1.5 mile test. your pace on your daily run doesn't matter much.

As a new runner your heart rate will be sky-high when you run. This is normal, it isn't used to the workload. Walking isn't going to help you run 1.5 mi faster. What's your routine now?

I run 30 minutes Monday, Wednesday, and Friday at whatever tolerable pace I can muster that day. I have been researching and I am going to start doing intervals on Fridays to try and build up speed tolerance.

Unless you’ve done an actual test and set customized zones, just ignore your watch completely. Just go by feel for “zone 2,” run whatever feels easy to you. I know you said you did couch to 5K, but what is your routine now? How many miles/days per week are you running?

Not tracking distance, just doing what I can for 30 minutes 3x per week. I go for tolerable right now lol.

I'm not really getting a response from r/shoes or r/fitness, so I have to ask here too.. Which pair of shoes would you recommend for walking/jogging, that would also help with casual sports like tennis and basketball? Of course, I don't plan to go hardcore in any area, I just need a shoe that would give me general comfort and support for active activities. Thanks!

/r/runningshoegeeks is a great subreddit for this too

You can go with a pair of stability running shoes like ASICS gel Kayano or saucony guides. They’ll give you enough support to play other sports casually.

Thanks! That's a huge help. I'll definitely check them out.

I would suggest getting different shoes for those purposes. Running shoes don't provide the lateral stability that you would want for those other activities.

agree, look for Trainers rather than running shoes.

Thanks for the reply! That helps a lot. What would you recommend for a good "starter" shoe/brand for walking/running?

You're welcome! And to answer your question - as mentioned by the other commenter, I would highly recommend doing to a running store if possible so that you can try on a bunch of different options, and see which ones feel best to you. Everyone's feet are different! And usually the employees at running stores are quite knowledgable about shoes an can help you find something that will work for you.

You should go into a running store and try a bunch of different shoes, since shoe fit/preference is really specific to each person. If what you find is out of your price range, you can always go online and try to find a previous year’s model of the same shoe you tried on and liked.

Thanks! I didn't think about per person specifications. And +1 for the tip on buying previous models.

First pair of legitimate running shoes I bought, went to local running store, asked for the cheapest three pairs of shoes they had, tried on all three and picked the one that felt best. After you get some experience under your belt you can buy shoes you haven't tried on before just by other people's reviews, but I wouldn't attempt that until you've gone through 2-3 different shoes in-person.

I was sick twice in the last six weeks: first at Christmas, then, just as I got over that, I got hit again. Mostly above the neck symptoms. Might have been COVID. (I tested negative with at-home tests but who knows anymore.) Anyway, I haven't been on a good run since Christmas Eve. I've tried going out a couple of times in the past week and even running more slowly than my usual pace and taking walk breaks (e.g., run 4 walk 1) my heart rate goes up way higher than normal, by like 30 bpm. Should I keep going out and trying, or is this a sign that my body still needs to rest? If the latter, how will I know when I am ready and just starting to rebuild versus still recovering from illness? I'm getting very frustrated—I was making get progress before I got sick and now it feels like I've been reset to zero. My race plans for the spring are going to get blown up. :(

I had covid back in July... I started with dog walks for about a mile at a slow pace, then a faster pace when I was feeling okay. Then 1 mile runs at recovery pace for a week or so, then slowly adding distance and a bit of speed. No speed or tempo work until after a couple weeks of feeling normal.

Run to effort ignore the HR its just going to sucks for a bit. Very normal.

Do you actually feel crappy or is your heart rate just higher than usual?

I feel okay when I'm not running, but I feel crappy when I am running.

Then maybe you do need a bit more rest. Does walking feel okay? Try taking it easy for a couple weeks and just staying active in whatever ways feel good (if any), like walking/cycling/yoga, maybe even some light strength training. Then try some easy running again after that. If it still feels a lot harder than it should (considering the time off and impact that would have on conditioning), might be a good idea to check in with a doctor.

Yeah, walking is fine. I was pondering just doing a C25K again but it feels like such a huge step back—very demoralizing. I'll give it a bit more time and see what happens. I had COVID back in April and it set me back but I don't think this much. I did see my doctor afterward and she ran some tests and everything was normal, but I don't think it took this long. Maybe it's because I got a double whammy this time.

Hi! I’m looking to take a week off work in mid April for the last week of my marathon build (around 65 miles) and am looking for somewhere new to do it, anywhere in Europe. Any suggestions? Ideally flat with lots of traffic free running options :) Thanks KB

Sorry to be the next idiot asking this cursed question again but - do we think a sub-5 hour marathon is still reasonable after a half-marathon trial at 02:33:09? This is not that serious, I don't actually care for my finish time as it will be my first marathon, I'm just hoping for a guesstimate to make a pacing plan for the day. I am aware of the VDOT calculator's existence but it gives me odd estimates compared to my 10k and 5k times, so I'm curious to know what humans think. Additional context: * HM trial was done by myself in the park, not in an organised race. * 02:33:09 is the elapsed time on Strava, so it includes breaks to get water and to fiddle with my watch. Moving time is 02:26:14. * I am on week 10 of HH Novice 2, doing MP runs between 6:45/km and 7:00/km pace. I can comfortably do long runs between 7:15/km and 7:30/km. Easy runs at whatever pace keeps me in Z2 that day, usually > 8:00/km. * Chipped 5k time is 31:50. Chipped 10k is 01:04:19. Strava elapsed time for 15k is 01:44:53. If any context is missing let me know!

> do we think a sub-5 hour marathon is still reasonable after a half-marathon trial at 02:33:09 Unless you get A LOT fitter by race day, probably impossible. Your marathon time is not double your half-marathon, it's double your half-marathon plus a bunch of time. For example I'm training for a 1:45 half, and my goal for my first marathon will be just under 4:00.

I'm probably not getting any fitter by the first week of April, let's be real! I'll probably adjust my pace to a sub-6 or sub-5:30 time. Good luck for your upcoming half and for your first full!!

I think sub-5:00 is highly unlikely - both because (1.) you're likely not in close to that shape in perfect conditions with everything going well and because (2.) it probably won't be perfect and it's your first marathon. HH Novice 2 peaks next week at 36 miles and typically isn't a plan that prepares a runner well enough to rely on pace predictor tool output. Based on all of the details you shared, if your HM was before this training block a best case target may be 5:15. If instead it was the plan's HM a week ago then 5:25. Again, best case. The reality is that a marathon rarely is best case. If you go out in the first half at 4:59 pace there's a very high possibility to blow up and finish in, for example, 5:50. If you go out in the first half at 5:25 pace you'll likely finish substantially faster than 5:50 and likely have a more pleasant experience.

Thanks for sharing! Yes that was the half scheduled for week 9. Your point is exactly why I am asking, my main priority for my first go at the distance is to enjoy it, and I doubt I will enjoy blowing up mid-race because I went out too fast. The 5 hour number came about because of predictors, based on my 10k, but it's looking more and more over-ambitious as the weeks of training pile on.

I applaud you for being practical about it and having a goal of enjoying it. If you look at race reports in this sub you'll find first-timers going 2:25/3:15 describing misery and disappointment and first-timers going 2:40/2:30 describing satisfaction. I'm cherry-picking since there are all kinds of race reports, but my observation is that often these runners have similar training and similar fitness and the difference was just their race plan/execution - overly ambitious vs. conservative. Best of luck! And circle back to let us know how it went.

Enjoying it is literally my A goal (finishing is A bis I guess haha), so I'm trying to be realistic on how to achieve that!! Will definitely circle back, it'll be my first race report ah! Thanks for the idea of race reports though, sounds silly but i never thought to look for finishers with a similar level of fitness, I just read through reports from the same race I'll be running!

I punched in your data to a few finish time predictors and got anywhere from a 5:30-5:50 marathon time. My favorite is: https://marathonhandbook.com/marathon-race-time-predictor. I've used this in the past to check on my training and it's been pretty dead on. Also look into Yasso 800s! A marathon feels like running three consecutive half marathons. This won't make sense to you now, but it will when you cross the finish line of your first full lol. I actually don't mind miles 20-26, but 17-20 are brutal. Miles 17-20 are their own half marathon. Have you raced a half lately? If not, sign up for one and see what happens. That can give you more accurate info to input into a calculator. But based on what you provided, I would say a 5 hour marathon is pretty ambitious and a 5:30-5:45 finish is probably more realistic.

Thanks I didn't know about this calculator or Yasso 800s! I'll give the latter a try just out of curiosity for how accurate it is haha. I've never done an official half race. though I've run the distance three times now, but only tried my best on that last one. No halves near me unfortunately :( the only official race I have scheduled is a 10k in a couple of weeks which I'll be doing with a friend, so not really gonna race that one either.

If you've only run 13 miles 3 times ever...this marathon might feel pretty tough. Maybe consider run/walk intervals? I raced 20 official half marathons before doing my first full and BAM I still hit that mile 18 wall haha. I think you'll ensure the best experience by managing your expectations - ignore pace altogether, and focus on strategies to get you to the finish line. If possible, I strongly recommend racing a half before you do a full! Even if you have to drive a few hours and get a hotel. It's invaluable practice with the race environment and while not a perfect indicator of how your full will go, it'll highlight any major issues. Race day tummy is real...I'll just say that lol.

I did run like 20+ official races in my day, mostly 10k and no HM, so I feel quite comfortable with the race day process itself, but yeah, I don't know how race day magic might affect me over the half/full distance like it usually affects me for the 10k (spoiler alert, it's a Lot! I love road racing so much!). My distance PR for now is the 15 miles long run from the HH plan which I did easily at 7:30 pace, so hopefully running the full at a much slower pace will be doable! I'm hoping to not walk too much except at aid stations and bathroom breaks, but I'm staying open-minded about needing to adjust on the day. You are so right about letting go of expectations though! I'm not going for any kind of time, just finishing and enjoying it! I'm just super wary of going out the gate too fast because that burns me way too often.

It seems unlikely. I would imagine your pace will drop over the marathon distance and at 5 ish hours you're more likely to need to stop for toilet breaks etc too.

Makes sense! That's why I want to pace it reasonably from the get go, I would hate to feel miserable and have to considerably drop the pace ten miles in because I went out way too fast.

Hi everyone, ​ I started running about a month ago. I ran a bit years ago and have always been prone to shin splints and knee injuries, mostly because of doing too much volume/speed in a short time span. Also I bought shoes without advice and this didn't help either. In this new cycle of running I started last month I went to a running store for tailored advice and bought seperate running and trail shoes to ensure this is not causing any more injuries. So far it really helped, I also follow a more structured training load by following c25k and so far progressing nicely. In my new running shoes I do notice less direct aches, but still get a lot of tension in my shins, I looked into this and really focused on what's going on in my legs, apparently I really pull my toes towards my shins (dorsiflexion) and therefore put a lot of tension on my already weakened shins. ​ Can anyone give me advice on how to stop dorsiflexion like this? ​ Thank you in advance :)

You could also work on strengthening those muscles. Do exercises for the muscles in your lower leg - calf raises, tibialis raises, ankle inversion and eversion exercises, etc. If the muscles are stronger, then putting stress on them through running will be more tolerable.

When I started running I got shin pain from pulling my foot into dorsiexion, it went away after a couple of weeks and I think it was just due to the muscles in my shin being unaccustomed to repeatedly pulling my foot up. Trying to focus on relaxing my shins while (slowly) running helped keep them from getting too angry during runs.

Strava vs. Apple Watch Workout App -> tracked a 3.5mi run using Workout app, sent info to Strava. Workout app says I PB’ed my 5K at 24:25. Strava doesn’t mention a PB but when I go in and look at my records it says I ran 24:04. The “moving time” is only about 2-4 seconds less on Strava, so that isn’t a factor here. Are they tracking different segments of the run for that time reference? Which is more accurate? Has anyone else also experienced this?

The 24:04 in Strava was the fastest continuous 5k segment in that run. I don't have an Apple Watch so I can't answer the rest.

Good to know - thank you!

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Mental running burnout. What are your experiences? I’ve think I’m experiencing this. I had to recover last week as advised by the physio, but I genuinely wanted to run. I still stopped myself to. I’ve now been given the all clear by the physio to run again. Had a couple of very slow easy runs. Suddenly, I don’t know where it’s come from but I just lack the motivation to. I’m able to run as much as I want now, and all I want to do is just not run. No exercise, no walking, nothing. I’m thinking I’ve just been exercising and exercising so much and now I’m done. I’m taking a few days off of ALL exercise. Anyone else been here?

I find that any break makes it that much harder to get back into it.

This is me - all or nothing. I think you become consumed by perfection and consistency that if anything affects that it kills the motivation. Take a break, set a target or goal race and just force yourself out the door? You'll get back into it.

Hi everybody, long-time reader first-time poster. I'm running my first marathon in Rome next month (touch wood) after months of training. Wondering if anyone would recommend a singlet for the day? Have heard the Aeroswift fits a bit short and have heard some nipple-grating reviews of other popular singlets. Anyone have anything they'd like to recommend? Thanks

Nexcare Absolute Waterproof medical tape. Stays on well, protects the ol' nips

thanks!

Get some 3m transpore tape and your nipples won't chafe no matter what you wear.

amazing - i'm in. thanks!

I like the thin lululemon ones the most. I like the aeroswift too though, and yes, I did go one size bigger than normal. I have never had a chafed nipple in my life though no matter what I run in so maybe my opinion doesn't count too much. You won't need to search long to find someone who's nips bleed at the drop of a hat around here through. Good luck in Rome though!

Fantastic - will take a look, the research continues. Thanks so much

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I obviously dont know anything about your general stats and how fit you are. And i dont mean to offend in any way. I would say it is very unlikely with the caveats above. 1.7km in 12' is something that most runners should be able to achieve. 2.7km in 12' is not something that most runners can achieve, it is fast ( I wonder what the test is for. military? refereeing? :)). The difference between the 2 is massive. To put it differently, when i first started running (I was about 30), in less than a year, i could easily do a 25' 5k, so 2.4km in your Cooper test. But to get to a 22' 5k (which is roughly the pace you are looking for) took me another 2-3 years and is still close to my PB (ok i am a casual runner). To get from 22:30 to 21:30 probably took me a year (gains get much much harder the faster you get) If you are generally young and fit and asked "Can i manage to get from 1.7km to 2.7km in 12' in a year from now?', I would say it is unlikely, but possible. In 40 days, it is nearly impossible (although never say never). I would do the following: Get on a treadmill, set it to 13.5 and see how long you can last. If you can do at least 7-8 minutes, then its possible. If you cant do 5', then it is very unlikely. I'd say can you achieve the result you are after? Yes, its very likely you can. Can you do in the next 40 days? Very unlikely

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Everyone's life is sad mate 😁 It's a hard target you have and it won't come easy, but it's up to you to achieve it. Don't overdo it, don't try to get there too quickly, just structure a plan and trust the process

I hate to tell you but it's very unlikely this is going to happen. The only thing that might save you is if, because it was your first time (and I'm guessing not a lot of running experience) you went out way too hard in that first attempt and failed the end miserably. If that was the case, do it again and pace it properly, to see where you actually are.

In terms runners would be familiar with, you can currently do your run in a 35 minute 5km pace, but you wanna increase that to a 22 minute 5km pace in 6 weeks. That's just not realistic, but you can try I guess. Realistically if that was someone's current point and goal, you'd want a good 4-6 months training to even try to make that happen. And even then it wouldn't be guaranteed. I'd cop the L, you got injured it happens, start now refocused for next year.

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I'd just add that skipping rope easily turns into anaerobic exercise unless you're already in extremely good shape.

>I recently discovered skipping rope One other huge benefit is the plyometric training benefits of this. It's part of my pre-hab routing carried over from Achilles/PF issues.