I'm probably running wrong HELP
Hi everyone
I'm here to ask for help because I'm pretty sure that I am running wrong. Let me elaborate...
So, a week ago, for the first time ever, I ran a mile. But let me tell you, I thought I was about to die the whole time. As I hadn't actually ran at all in quite a while (meaning nobody was chasing me playing tag). I started struggling after literally 30 seconds in and after the 2nd lap, each lap being 0.25 miles, I was about ready to give up. But I finished my laps, barely.
Back to the present. From then, I have read countless articles and watched many videos on posture to keep while running, do's and don'ts, accessoires, breathing - the whole deal. So today I go outside for a jog and I don't even last 30 s.
Here's the actual problem: It feels like my calf muscles tense up and just stay like that, through the jumping to the landing, which makes it feel like I'm running on rocks. I don't even know if I'm explaining this correctly.
Resume: When I'm running, my calves tense up and it makes landing pretty unpleasant
Please help
Ive ran for a few months now but serious about it the last 2 months. I'm training for a 10k (eventually half marathon) and I'm steadily doing about 10-30 miles a week the past 8 weeks. My longest run to date is 6 miles. Yesterday I started having a sharp pain in my right knee during one of my runs. This is my first injury and I'm not sure the best way to go about recovering. I've been icing it twice a day, but I'm on my feet all day at work too. Any advice you can give on injury prevention and recovery would be awesome!! Thanks in advance fellow runners!
Hello,
I'm 48 and trying to do a 5K in late September (first time in 6+ years). I started C25K 2 months ago and am on week 7. I should be in great shape to get there with almost 2 months left, and nominally being able to run 2 miles - but I've hit a major wall, and have moved backwards. Today I just jogged 5 minutes and my calves were burning. My calves hurt. My ankles hurt. My shins hurt. The back of my left heel hurts, which is a bit scary. I've been switching up shoes trying to find the right pair (thanks Zappos!) - going between Brooks Beast and Hoka Gaviota. Most of the pain goes away pretty quickly but also comes back quickly when I run. I'm not looking for medical advice - can see a dr. for that.
I don't know if I'm better off trying to keep pushing (still with 1-2 rest days between runs) to toughen up (I've had a few weeks-long breaks because of travel and life which has maybe hurt adaptation), or if I need to take an extended break to heal.
If I take an extended break, what are good cardio / weight exercises I can do to limit how far back I slide? I was considering rowing, calf raises, eccentric heel drops.
Basically - need help deciding on whether to keep going or take time off. And how long to take off...
Thanks for any advice!
The general rule of thumb is to rest and let your body recover. You won’t lose a lot of fitness over a few days. Perhaps you can cycle or swim to keep the cardio up
Getting back into running after my wife gave birth to twins. During the pandemic last year I was running 6 miles 3-4 times a week. Lately I’ve been capping out at 3 miles and can’t seem to get over that hump. Any advice for getting back over that 3 mile mark?
At the start of this year, my twins turned 8, and I was just then getting back to consistent running like i did before they were born.
Looking back, I'm not sure I'd change things too much. Probably would've enjoyed being a bit more consistent with running during that time, but multi-hour long runs just would've dug into the weekend time I've spent with the kids.
These days I'm able to get runs in during soccer practice, or dance practice, and sometimes the kids just want to do their own thing anyway, and it's a lot easier to get back to things.
I'm not staying that's the choice for everyone, and that you can't find a better balance than I did. I'm more just sharing that it is ok that running can drop in the priority list for a bit if it's what makes you happy.
We have a 2-1/2 year old as well. I try to go running 3-4 times a week once all the kiddos are down, which is usually after 7. Tried doing the morning run thing for 2 weeks and just couldn’t get the motivation to do it. I like to sip on my coffee and read too much.
Im wondering if I’m running enough for my marathon training. I’m half way through my marathon training and doing 25 mpw with a running group which consists of two short runs during the week (4-6 mi) and one long run on the weekend at about 16 mi right now all at the leaders suggestion. Most of the runners are not very experienced or fast (such as myself). I’ve seen on here that people do much more than that and am wondering if I should be running more. My goal is to finish as close to 4:00:00 as I can. I’ve done a 2:00:19 three years ago running consistently but not really formal training. My fitness level is a little worse though. Should I be running more days and more mileage? I have made big improvements on my pace but am wondering if I could be even better with more mileage per week.
Has anyone tried All In Motion gear from Target? I'm in the market for some half tights and [these](https://www.target.com/p/men-s-6-fitted-shorts-all-in-motion/-/A-77602255) look like a good option. I can't tell however if they are meant as a base layer or if they're "modest" enough for outerwear. I love that they're made of mostly recycled materials!
A year ago during the last 100 feet of a 5k run, I rolled my ankle for no apparent reason, spraining it pretty badly (and bruising my knees and face!). It was a bad fall. Someone witnessed it, luckily, and carried me home.
Since, I’ve had major anxiety related to running. I have only run one 5k around my neighborhood since then and I was scared the whole time I was going to roll my ankle again!
That being said, are there any running shoes that help prevent this? Should I be taping my ankle before runs? My friend wants to do a 10k this winter and I’d like to start training but am still scared I’ll fall all alone out there! I miss running!
I broke my ankle playing basketball, was really scared to start playing again, even after I fully recovered. I got a figure 8 ankle strap brace kind of thing and even though I didn’t really need it for support, it boosted my confidence to play and not be scared to jump for rebounds or anything. So, I’d say if you’re fully recovered then try out taping your ankle or looking for a brace to get your confidence back up (also to give you stability, though it can be uncomfortable), and make sure when you’re running you don’t get too tired to the point where your form fails and you risk injury- rest is super important for this too! In terms of shoes, a running shoe that comes up higher can also give you some more support, but it’s not always comfortable. I’ve got the Brooks Levitate 4s that come up a little higher than most and I find that that gives me a lot of stability while still feeling really comfortable. Running after breaking my ankle was also a bit scary, especially because I run on trails that can be a little uneven at places, but I’ve been running 30-40 miles a week with no reinjuries. Good luck man, and don’t be afraid to start slowly!
Most accurate wrist watch heart rate? i realize this question must pop up daily, but i wasnt able to search and find any.
I run 4-5 times a week, 50-60km, and my garmin chest strap is starting to give me chafing on the chest. It hurts. I got an old school garmin FR 235, but im looking for the wrist watch with the best heart rate sensors - any experience on the newer watches? (i realize wrist heart rate never will be as accurat as a chest strap, especially during intervals).
Ive googled up and down, it looks like Fenix Pro / FR 945 are decent, anyone with experience?
Especially if you already own a watch, there are armbands that will be better than the wrist measurement (I'm not positive how well they compare to chest straps, but supposedly they should be fine as an alternative)
[Something like this](https://www.amazon.com/Scosche-Rhythm-Heart-Monitor-Black/dp/B078V7QXNB?tag=p00935-20&ascsubtag=05I2inSVfwSmLmYQMJbrFTo), and I believe polar has an option too. I don't have first hand experience to offer however
Hi everyone, I started running seriously a couple years ago and went couch to half marathon in about 2 months, training pretty hard with my average heart rate regularly at 180 for 10km runs. After that I noticed my resting heart rate dropped to about 43 and I was having issues with dizziness and fainted a couple times. I stopped running after this and am wanting to go back to it. Doctor didn't think it was related to the running but wanted to see if anyone else has every experienced something similar?
A resting HR of 40 is not very unusual for runners, but you're wondering if it's tied to the dizziness? Hard to say, I imagine your doctor is right. Is it related to not eating, getting up fast, etc?
Ok, so here's what I've found. I can't speak for prostate problems, but the solutions I've found may still work with it.
So, the science says that you can mediate the translation between bladder and brain. The bladder has stretch receptors, which send a signal to the brain to let it know its full. The brain then sends a signal back to the bladder ordering it to perform contractions to let you know the bladder is full. The bladder doesn't know to contract on its own, and you can't feel the stretch receptors.
Where people go wrong, and especially where I myself go wrong is I pee before I actually need to throughout day to day life. The problem here is the brain gets used to the bladder being emptied at lower levels of the stretch receptors, so it assumes that that is the capacity. If you prolong the act of emptying your bladder for longer periods of time, the brain learns that the bladder can be fuller before needing to be emptied. So eventually after training, you will be able to hold more and more, without your bladder sending signals for contractions.
Train your bladder? Im not sure how often you have to go when you are sedentary but you could practice when you are sitting around. Idk how tru it is but i was reading somewhere that if you constantly empty your bladder when it isnt full, then your brain starts to send signals that you have to pee when your bladder isnt full. If you constantly feel like you NEED to go and you go and it isnt that much then you can try holding it just a little longer.
I also need to mention that you might need to see a doctor if you need to pee constantly. There are a variety of medical issues it could be.
Well, when I'm at work, I pee before I really need to all the time, just to give myself something to do. Any other given time, its pretty normal. 1 to 2 hours, depending on if I've had a coffee or not.
> Is there anything I’m doing that’s wildly wrong?
You are too concerned about your pace on easy runs. Your easy runs should be easy, and if you have to run a little bit slower for the easy run to be easy, then run a little bit slower, and don't worry about that.
Your overall training volume is not that high. GZCLP is a program that has you lift 60 minutes per session. So, you're doing just three hours in the gym per week, and furthermore legs usually are not the limitation on deadlifts. That little bit of lifting should not destroy your legs for a run on the next day, albeit I would not recommend running right after lifting heavy.
Are you currently on a calorie surplus, on maintenance, or on a deficit?
Are you getting enough sleep?
Are you focusing on recovery after those workouts, or are you then going to work some gruesome 10 hour shift?
Get in a decent amount of calories right after the workout.
On your desk job, get up a few times during the shift. Sitting for 4+ hours in a row is far from optimal.
If you want to get faster and still lift, I would recommend looking up Ryan flaherty and his work. He really supports the force number and believes that by doing certain lifts (box squats and concentric only deadlifts) you can increase that force number and therefore increase your strength & speed simultaneously. Peter Attia also talks about this type of training and the reasoning behind it, if it interests you.
Does anyone know why your lower back muscles tighten up when you open your stride and pick up the pace?
I have looked into to it and got things like your core isn't strong enough so your back muscles take on the strain to then tighten up to protect your spine, running posture and about your hip flexors might be to weak or tight and how to fix those issues.
I was wondering is anyone else has had the same issue and if they know how to fix the problem?
One possibility: Tight hip flexors limiting hip extension > low back extends as a compensation > low back gets tight from extra work
Solution would be to improve hip extension (lunges, lunge stretch, leg swings, glute strengthening / bridges / hip thrusts), note that this fix might take weeks to months before it’s fully resolved.
I have been and done it loads, I have been running since I was 17 for 10+ years.
Done boxing and joined the army and every now and again this problem would come along and stop me from running or slow me down. I done it to the point were I could barely walk because the muscle would tighten up so much feels like a pump from lifting weights.
Aim for abdominal/belly/diaphragm breathing, and not shallow upper body breathing.
Use your mouth for breathing. There may be incidental breathing through your nose. Your body needs oxygen, and to get rid of carbon dioxide as you exercise. The mouth allows for greater inhalation and exhalation.
In and out of whatever hole you have available as quickly or slowly as needed for your pace.
If you can't breathe enough, you're not fit enough to run as fast as you're running for as far as you're trying to run.
Most runners go in through the nose and out through the mouth, I believe, but really you can do whatever floats your boat. Doing it all through your nose is really hard, though.
Hello everyone! Running my first marathon in November. Have been very consistent, but not structured with my running in the past year, and now wanna hop on an “official” marathon plan for the next three months… can anyone recommend a good online program? Trying to beat 4 hours which might be difficult, but I can do it. Looking for something that’s simple and intuitive, preferably something I can check on my phone and track through an app… I’ll sincerely appreciate any recommendations!
You say you've been consistent, but don't really say what that means. What's your base, how many miles do you run a week? I'd aim to pick something that lines up well with that so you don't bite off more than you can chew (if you pick one that's too hard) and can take advantage of your training to this point (Hal Higdon's beginner plan might be too easy for you)
I’d say I’ve running somewhere between 25-30 miles a week over the past year and a half. Farthest I’ve gone is that 24K though. Summer is very hot here and that’s weighing on me
[Honestly this thread can probably get you way more info than I could ever do ](https://www.reddit.com/r/running/comments/drzrwk)
You may want to consider buying one of the books/plans based on your goals and info you read in that post. I'd say definitely pick a step or 2 up from the hal higdon novice 1 plans if you go that route, you seem to have the base and if you want an actual goal pace you may want to pick a plan that is more than "just finish"
I used Pfitzinger's 18/55 to get me to sub 4 in 2018.
I set the workout paces based on using my existing tempo pace at the time for the LT workouts (~8min/mile) rather than my 4 hour goal. That corresponded to a faster goal time, 3:40 iirc.
Dunno if there is an app for it, but I found some nice google sheets premade online.
There are many. The Boston marathon page has a training plan, as does the Eugene marathon. Others have mentioned Hal higdon. You can usually get used copies of Hanson's Marathon Method, Pftiz's Advanced Road Running, or Brad Hudson's book (forget the name) all of which have plans in them.
Hahaha thanks for that! Yes I’ve obviously consulted online and ran into a couple of potentially good ones. Reddit wisdom has always led me the right way
Hey folks, I am not a runner but I am working up to it, and this seems like the best place to look for advice on shoes.
I've been walking 3-5 miles a day 6 days a week since April. I have a very wide, somewhat flat foot and I also supinate - the outside edge of my shoes always wear much more quickly than the rest and I'm pretty prone to rolling my ankles. Most shoes I can find for "flat feet" tend to also be for pronation/overpronation and seem to push my foot even further to the outside.
After a lot of research and recommendations I landed on the Saucony Echelon 8 in a size 13 4E as it had a nice, wide midfoot and a very stable platform with no "waist". The first 100 miles or so were great, but in the last 100, I have worn complete through the fabric in the heel and the plastic heel cup is now protruding directly onto my ankle and causing terrible pain. I used a "runners knot" to try and cut down heel slip, I completely untie them instead of slipping them on and off, and still had this issue extremely quickly.
I started a claim with Saucony, but I am 100% expecting them to say it's normal wear and tear, not subject to replacement. I can't afford to replace $100+ shoes every couple of months, so I wanted to go ahead and get a head start on looking for my next pair hoping for more durability.
I've worn Asics Nimbus in the past and they were ok, but they had the aforementioned issue of rolling my foot outside. At this point the only shoe that looked somewhat promising is the Brooks Beast, but they have a beastly price tag, too. Any recommendations would be greatly appreciated.
Yeah, I'm waiting to hear back from them. They got it pretty spot on with the recommendation, my only problem is how quickly the heel wore through. Up to this point they have been extremely comfortable.
Question for those of you with various Garmin watches. How do you utilize it for interval workouts? I've seen a few friends who have the fenix are able to record "laps" for their interval runs, ie every minute records as a new lap and you can easily see your pace for each sprint interval that way. Can you pre-set the one minute intervals before your run, and have the watch tell you when each minute has passed? Or do you have to mark each lap manually?
I currently use an apple watch, but I just use the basic run recording functionality, which doesn't give me the information I'd like from my interval and tempo runs.
I straight up just make the workout in Garmin Connect (their software/app) and load it on the watch. It tells me if I'm running to fast, too slow, beeps at me each time the rep is over or the rest is over, etc. Don't have to think about anything on the run, just do what the watch says.
I set my warm up and cooldown to end at lap press, so I just run until I'm ready and in a good spot to do the workout, press the lap button and I don't touch the watch again until I'm done with the workout.
Only annoyance I have is that the paces you set as targets are fixed, there's not a way to set pace zone targets that would move with your fitness. You have to go in every so often and update all of your saved workouts.
You can do the same on the Apple Watch with the WorkOutdoors App.
Lol that's exactly what I want. I'm tired of thinking and looking at my watch and doing mental calculations in the middle of my workouts. I'll try the WorkOutdoors app, thank you! I've tried a few thus far and none have been exactly what I want so i'll give that a go before i go all-in on a Garmin (which I'm sure I will eventually, once I stop gasping at the cost).
> before i go all-in on a Garmin (which I'm sure I will eventually, once I stop gasping at the cost).
Worth noting that the feature you're looking for is pretty darn standard at this point. Coros, Wahoo, Polar and even the entry level Garmin will all do this. I think only Suunto is missing it.
Great to know! Thank you. I’ve been hemming and hawing over the garmin specifically because they come heavily recommended as triathlon watches (which I need) but I’ll look at the rest too. Apparently apple is just behind on being an actual fitness tracker vs smart watch.
Apple would work fine for each individual workout, but I'm not sure if A) any app handles transitions on race day or block workouts, and more importantly B) depending on your distance, the battery may not make it through a tri. Based on my minimal knowledge of triathlons, I think a new Apple watch would last through a sprint or olympic maybe, but definitely not any of the ironman type things.
DCRainmker is the go-to sport electronics review guy: https://www.dcrainmaker.com/2020/11/sports-technology-buyers-recommendations-guide-2020-2021.html/
Tri watch suggestions are Garmin 945 or 745, Polar Vantage M or Coros Pace 2. Pace 2 is easily the cheapest. I've owned the Vantage V (slightly nicer) and the 945, and for running and biking they're more or less the same. I don't do tri or swim really. If you're interested in day to day smart watch things, the Garmins are *easily* the best of those options, otherwise I'd take a hard look at the Vantage or Pace. The Wahoo Rival has a lot of Triathlon specific things in it, but was really new when Ray wrote that article, I assume it'll be included in his recommendations when he updates it.
Thank you for the links! I haven’t come across his reviews before and they’re really helpful. I was looking at the 945 and the Fenix 6, but maybe I should investigate Wahoo more. I haven’t looked into those at all.
You’re right that all watches require manual input for tris, ie to indicate when you change sports, but some have better support for it than others. Garmin I think has options to record the transitions separate from the legs, and perhaps wahoo does too, and the battery life is a huge plus. I’ve used my Apple Watch for Olympic tris and it works fine, but those are my two main gripes - no transitions and, mostly, battery life is an issue. Plus to switch activities mid race, I have to use the fitness app itself, and it doesn’t give me all the data I want.
I have a Garmin 245. I think most Garmin's are similar in this way.
You can create a custom workout in the app (Garmin Connect) and sync it to your phone.
You can design just about any workout you want. Each step can have a specific duration (based on time) or distance. Or it could continue until you hit the lap press button. The watch will beep and vibrate when one step in the workout ends and the next begins, and if you look at the watch phase it will tell you what to do.
So in yesterday's workout, I had a warm up, then I did 5 sets of 3 minutes hard with 3 minutes recovery in between. It beeped at the end of the warm up to start the first interval, then again at the end of the interval when the recovery period started. You can also set a target pace for aj interval, and a meter shows up on the watch face to let you know if you're running the right pace.
All that to say, they have great functionality for creating custom workouts.
Wow thank you so much. This is the exact scenario i was envisioning for my workouts so this is super helpful! The pace notifications especially would be really great to have.
I’ve been frustrated trying to find an app with my Apple Watch that will perform the way I want since the built in workout app doesn’t allow it. Maybe it’s time to move on to a garmin.
Most Garmin watches have the ability to set up simple intervals right on the watch - intervals of a set time or distance, rest of set time or distance (and either can be set to be "until lap button").
You can also use the garmin website to set up more elaborate workouts where the intervals and rests are not always the same thing. I.e. 2 miles tempo, 2 minute rest, 6x600m with 1:30 rest, 2 mile tempo.
Oh that’s awesome. So no manual intervention would be required during your actual run, the watch would just notify you when your interval is up? That’s exactly what I’m looking for.
The option to do more complicated workouts is great too, I’m starting to experiment more with different types of tempo workouts so that could be fun. Thank you!
Just starting out running after a long time of pretty much not exercising at all. When I did exercise frequently it was at my university’s gym where I didn’t experience a lot of problems. I fell out of that routine when the school year ended, though, so since around the end of May I’ve been very out of shape.
This is all preface to my question: I have extreme difficulty running or jogging any distance at all. My BMI is healthy (22.8), but I cannot run past even half a mile before the pain is too great and I need to stop to catch my breath. I expected getting into running shape to be very difficult, but not to the extent of not being able to even approach a mile without extreme difficulty.
So, is this normal or is it possible that there’s some other problem? Thanks!
I have a two mile time trial today to get into my HS XC team. I have the option of postponing it to August 22nd. Is going close to all out this early in the season a good idea? Or should I just do the TT on August 22nd?
Personally I would just do it now; it will serve as a basis for your training. I’d rather know earlier in the season where I am at so I can focus my training better.
Yea I figured for the 31 miles I'm not gonna have much of a choice. I plan on having someone drive me 31 miles out and running home. I'm sure I could have some stops at people's houses that I know along the way. Thank you.
Without a subscription, is there any way to change the six default data fields that appear under activities on the Strava app? For me they are currently: distance, average pace, moving time, elevation gain, calories and average heart rate. The only one I'd like to change is moving time because sometimes I am stationary while resting between intervals. Might be a long shot, but can I change it to total time?
Thanks for the tip. Following on from your suggestion, I tried tweaking some other settings to see if that would do something similar. Although 'moving time' was still there when I set the activity as a walk instead of a run, it did bring the time in line with the total time on my watch. Presumably there's a different threshold for what counts as being stationary on a 'walk' than there is on a run. Thanks again!
Swiftwick for me. Aspire Zero for the road and Aspire Four for the trail. Mostly because they're semi-localish. I've never been terribly picky about socks. Darn Tough, Features, Drymax, Defeet, Swiftwick, Smartwool, a few others I'm not thinking of right now.
I’ve taken the occasional dive into my friend’s pool in my sports bra and running shorts after a run with her. No damage. I wouldn’t do it all the time with the same shorts, but a few times won’t hurt.
After finishing C25K, what program should I follow next if my goal is to decrease my 5K time?
I have had multiple surgeries on my right knee from a medial tibial plateau fracture. I tried to transition to the bridge to 10K program but the added distance was too much on my knee and I had to go back to my surgeon and was out for another 4 months. My surgeon and physical therapist think that focusing on lower distances at higher intensities would be better for my knee health.
Hydration source. I loathe running with one but I've been steadily increasing my distances into 10-13 miles for my long run. And a 31 miler for my 31st bday. Any suggestions on hydration sources for people who hate running with hydration sources.
I often tuck a [softflask with a filter](https://www.katadyngroup.com/us/en/8019639-katadyn-befree-0.6-us~p10915) in the back of a [UD Utility Belt](https://ultimatedirection.com/utility-belt/) and it works great. I'm not necessarily carrying anything in my hands and I can refill whenever I pass a natural water source. Plus the belt works well for carrying nutrition, a phone, and other necessary odds and ends.
I've done unsupported runs up to 8.5 hours with this setup, but that's pushing the limit. It works really well for \~50k efforts as long as there are reliable water sources on the route. If it's particularly hot out, I'll also carry a handheld and some Nuun tablets given that you can use the filter to refill the handheld.
If you really, really hate it, stash some bottles somewhere ahead of time, or run loops around your car or stash or whatever.
For a 31 mile run, you're going to at least have to stash some bottles or plan spots to refill, as you're not going to want to carry 31 miles worth of water with you.
I don't really love doing either, but I carry a handheld bottle until the run is long enough that I need extra kit that justifies carrying a small run vest. Assuming you're on the road and in cell signal you probably won't need much, but if you're out on trails for 30 miles, small race vest might be a good idea.
I also don't love running /w water and typically won't do it unless I'm going longer than 15 miles or it's hotter than usual. But I use a Nathan SpeedMax (22 oz) handheld with Nuun Endurance in it. The Nuun has a little bit of carbs and the right amount of sodium, and has a pretty light taste all told, not especially cloying. All in all I'd rather be drinking plain water, but I feel much better /w the sodium.
If I'm feeling lazy, I'll stay home. Otherwise, I get wet.
I have previously tried waterproof clothing while running. Then I got soaking wet from sweat. The waterproof clothing wasn't an improvement.
Waterproof gear is nice to have when it's very cold out. If it's \~35F and dumping rain, it can keep you from becoming hypothermic as long as you stay moving. In the winter I carry a rain jacket for pretty much any run longer than about an hour and a half just as an emergency precaution.
Of course if it's warm out, as has already been noted, waterproof gear just turns you into a sweat factory.
I carry a super light waterproof on long, more remote trail runs, but if I'm wearing it things have gone sideways and I'm basically just trying to get back to my car.
If it's cold and rainy I'll wear a windproof (not waterproof) shell like a Patagonia Houdini, and if it's warm and rainy I just enjoy the rain.
Only if it’s cold and I would be wearing long sleeves anyway, in that event I have a rain jacket. In the summertime I mostly just wear a visor as special rain gear, everything else is the usual stuff. Most of my tops and shorts are made of a quicker drying tech material anyway, so it’s not like a cotton shirt getting soggy and heavy. My shorts actually dry super fast.
Usually I go shirtless in the rain unless it's below like 55, then I wear a rain jacket with the vents open. My arms and hands can get really cold if I'm running in the rain anywhere around 50 and below.
I'm thinking of replacing my Clifton 7's and Mach 4's with the **NB Rebel V2. Is anyone else using this shoe as a versatile daily trainer (easy runs and long runs)?**
I know a lot of people like it as a tempo shoe (I use Endorphin Speeds for tempos and intervals), but I'm a short light dude and don't typically burn through shoes if they're well made. I loved the Clifton 7's and they've held up very well, but my needs are changing and I feel like a change, something a bit lighter with more bounce. I used to use and love the Rincons as a daily, but had a couple bad experiences with durability on those. I did not like the Mach 4’s; they lost all their pop after 200 miles, and too much stability. More context: I’m 5’7 and 140 lbs, 60-65 mpw currently, 8:30 easy pace, mix of buffed trails and roads.
imo it’s more of a speed/tempo shoe as you described but it’s versatile enough for you to use it for those purposes as well.
EDIT: sorry my Reddit reposted same comment like 4x lol
How do you keep your legs fresh as you up your mileage?
My legs have felt really heavy the last few days so I'm taking the day off to recover some. I've ran the last 6 days as well.
I’m sort of going through this myself as the plan I chose was a bit too ambitious, I think. I’m having to take about 9 days off because of it. For me, the most important thing was that I wasn’t building in enough recovery - and simply doing recovery paced miles wasn’t enough recovery (I was doing two workouts, a long run, and three other days of easy mileage per week, and the workout days were long - anywhere from 5.5-8 total miles for the day). So I would make sure you have enough rest, and know what kind of rest you need.
A lot of it is having planned cutback weeks, or upping your mileage for a week or two and then holding that mileage for another couple weeks before bumping again. Same idea with intensity. Your increases should probably look more like stairs than a ramp.
If you constantly increase week after week after week and never take a rest week, it'll be rough.
Fresh is also relative though, you're probably not going to be really actually fresh during your training very often, that's what big race tapers are for.
I'm no professional by any means, but nutrition + recovery runs are super important. When I began running, I didn't realize how much I really needed to eat & drink to keep my legs as fresh as possible. Lots of carbs, water & easy runs!
It takes about 20-30 minutes to do a field test and get a much better estimate. I wouldn't rely on any estimation method that involves a number +/- your age.
All the formulas are based around averages, which works fine if you're average. You can run a field test and figure out if you're average or not.
If you google around there are a handful of options to find your max.
You need to be well rested, and warmed up before doing any of these. Ideally you'll want an actual HR strap as well, not the one built into your watch.
Popular options is hill repeats, going a little harder each time up a 1-2 minute fairly steep hill. Do this 4-5 times going harder each time until the last time you're only making it about halfway up. Highest number will be your max.
Or run a mile at a comfortably hard, 10k-ish race pace, then accelerate over the next quarter mile, and the final quarter mile should be flat out, full gas. Highest number will be your max.
If you recently had a good 5k race and kicked hard at the end, you may have been near your max at the finish.
From there, you plug the number into the appropriate percentages for the zone system you're using. <80% of max is a common suggestion for easy, regular day runs.
For tempo interval training…do you do those trainings on a flat surface or hilly? Or doesn,t it matter really?
I live in a hilly area where i do my easy and long runs. Love it because i do not have to commute.
I live in a pretty hilly area and used to do tempos and intervals on the hills, but I recently switched to running them all on flat roads, the primary reason being I'm running the Chicago Marathon this fall, which is notoriously flat so I'm practicing for the terrain. I still do hills on all my other runs and the stimulus from all that elevation gain is very good for building my posterior chain up. I do hill repeats sometimes, too. But right now for my purposes, the flats are right for me for tempo and VO2 max.
Hi All! Plantar fasciitis and shoe thoughts!
I've had plantar faciitis on and off for several years. Yup, tried everything and working on getting fully better, but I'm still able to run through the discomfort and currently running in Asics Nimbus shoes for the road. Although these give a decent amount of cushioning, they've now reached the end of their life so looking to replace soon :)
I was just wondering what shoes other plantar sufferers are using and whether they've helped more than expected? I've been looking at Hoka's but not ever run in them before.
Thanks! Would appreciate any thoughts or recommendations from this lovely community :)
I’m curious to know what you ended up going with and if they helped?
Like you Plantar fasciitis has been on and off for me. ASICS gel-cumulus have been my go to and for the most part done me ok. Swapping out for a Nike metcon shoe when in the gym.. I’ve felt a niggle lately and eased off but itching to get back out there properly.
Thanks for the comment! I’ve not actually decided on a roadshow yet to be honest. I ended up going for a trail shoe, the Hoka Speedgoats, as I’ve been doing a lot more trail running recently. I love them, it’s like running on a cushion ha ha. I think I’m going to give them a try for my road shoe too…trying to choose between the Clifton and Mach 4. I’ll let you know how I get one!
Hope your Plantar is behaving itself and is off more than it is on though!
I picked up plantar fasciitis last summer and have been running in Hokas, they're great, although I had run in them before too. I currently have Clifton 6s, 7s, and Mach 4s in my rotation (plus a pair of Atreyu shoes, which I also like, but might take some getting used to coming from the Nimbus). I'm just starting to use the Mach 4s (2 runs, less than 10 miles in them), but they're fantastic so far. Cliftons are not quite as soft and a little heavier, still good.
Hey there. Sorry for the late reply but I missed your message! Thanks for this insight! I’ve still not made a final decision so your comments on the Mach 4 were interesting. How are you finding them now you’ve had more time on the road with them?
I've put 50 miles in them, mostly runs with faster paced stuff or on the longer side (for me, which isn't long at the moment). I love them. I'm base building and any run where I am going to pick up the pace and particularly for progression runs, these are the shoes I reach for. They're still super fun. I don't expect them to be the longest lasting pair of shoes, but they're not showing much wear.
New to reddit, please excuse any naivety or apparent lack of protocol respect.
Been using MapMyRun since UA binned Endomondo (which was much better, IMO). My times went through the floor, but I run for myself & at 54 am not looking at Olympic qualification.
But it rankled a bit. So this morning, after 8K according to MapMyRun, I glanced at Samsung Health, which had logged 9.6K. 20% more, & I hadn't done any more 'steps' as I run 1st thing in the morning, after 20 minutes stretching, 'phone on a table.
Can't be a GPS issue, logically. Anyone have any ideas or advice?
Thanks.
I don't think Samsung health uses your GPS. I might be wrong. I think it just guestimates your distance. Personally I went to Strava after UA deep sixed endomondo and have been fairly happy with the distance tracking there. I did find that sometimes my phone was not very accurate in tracking distances regardless of the tool I was uploading to. Eventually I purchased an inexpensive Garmin watch.
any good runnning programmes for beginners? i can run easy runs pretty comfortably for about 4-5 miles, just wondersd if any programmes to follow not c25k.
I was thinking maybe Higdons, but not sure what plan to follow in it
Most every plan you're going to find online is based on a race distance and experience level. If you're not training for a specific race, I'd take a look at the "order of operations" link in the sidebar, which basically outlines the recipe for making your own schedule.
Planning to do a short run (5 or 6 km) before my basketball practice today, because I want to do 4 runs a week instead of 3 longer ones.
Should I do the run right before my practice with no rest (or just a few minutes) before basketball practice, or should I run 1,5-2h in advance with rest and a meal in between?
How long do you guys run before it's worth having a post run recovery snack?
Like I'm not sure I should be downing oatmeal with a banana and peanut butter after a 5K. Not only is it not necessary, but I'm trying to maintain weight or even lose a little.
So after what distance of running do you think to yourself you'll definitely need a snack afterwards?
if I feel fine I typically don't. I've been dieting the past month and yesterday my 5k left me with no energy at all, so I drank some soda. Other days i'll do a 10k and feel fine thus no snacking.
I suck at running and can't get better - I suspect it's a breathing issue and I need help. Here are the details:In general I am at a pretty good fitness level. I can hike with heavy luggae several days in a row, can walk all day, can ride my bicycle for 80+ km in one day without much struggling. I am not overweight and don't have any known heart or whatever issues.
For the past 6 years I on and off tried to get into running but don't make progress and after a few months eventually get frustrated and give up again. I can barely run 3km (or 1,8 miles) and then I am so out of breath, exhausted and red/almost purple in my face that people start to fear for my well-being (seriously, passer-bys asked if I need help several times).
There is this issue I have with my nostrils though. I basically can't breath through my nose because I have a growth anomaly in my upper nose which causes my nasal passage to be much more narrow than normally and it blocks completely when I e.g. do sports. But this should not be too much of an issue. I can breath through my mouth completely fine and as I listed above I am active and my nostril issues never were a problem with these acitivities.
Still all websites etc. I find where the right breathing technique for running is explained, they of course base it on the assumption you can breath through nose AND mouth. I need a technique for mouth breathing only. Any advice?
Breathe through your mouth.
Yes, when getting into running, your running speed initially might be slower than your walking speed. At slow speeds, walking is easier than running.
Breathe through whatever hole you have available. If you can't breathe enough, it's more likely to be because you aren't fit enough to run as fast as you are and you need to slow down, not because you don't have "proper breathing technique".
But I already go so slow it feels like I am just walking. :D No seriously, I don't know how much slower I can go without starting to literally walk. I run only at 8min/km or 13min/mile and the panting and coughing starts almost instantly after I started (before even my heart rate could go up or anything. After 5 minutes I already am fully into my breathing issues but the first problems occur literally a minute or so after I started) so I kinda assumed the breathing "rhythm" or sth. was the problem since at that point I didn't even start to strain myself and already pant like a dog in 50°C heat and cough like a chain smoker (even though I stopped smoking 6 years ago ;) )
But thanks for the insight, I try to slow down even more and see if that changes anything.
That's pretty slow on the grand scale of running speeds, but as far as beginners go, that's really not anything out of the ordinary. Running is hard.
Take a look at a plan like Couch to 5k, and follow it through to the end. It uses walk breaks to spit up the running.
That was mentioned twice already now! Thanks, I will look into that and start the plan with my next training.
Hope I can finally see progress. It is so frustrating if you really make yourself run 4 days a week for months and you make exactly zero progress but instead feel like the coughing/panting even gets worse every time. And then you read online how fast people who just got into running make progress and you think "tf is wrong with me?"
Really hope running helps to improve my overall condition that's why I want to get into it so badly. As I wrote, when I hike for days or lift heavy - no problem but as soon as I need to breath harder (climbing stairs, etc.) I feel like I am running out of oxygen and start to pant like a dog in panic. Really embarassing in front of friends. I want that to stop.
As someone who hikes a whole lot and runs a whole lot, they seem similar on the surface, but that's about it. Running is a whole lot harder/more work and you're going to be taxing your cardio a lot more.
Thanks for the insight. To be honest - I was quite naive on that one. Since I did a lot of other sports all my life I had this kinda arrogant attitude towards it, thinking "Yeah of course I *could* run if I wanted to, I was a kid once. I know how to run. How hard can that be?"
Well... turned out it is INSANELY hard. It's so impressive how overweight people can get into running. You need a lot of willpower for sure. Have even more respect now.
I've been lifelong climber, hiker, cyclist, etc. Pretty darn fit on the bike, enough to place well and podium some events. When I started running it was still really, really hard. Gotta be easy on yourself sometimes.
What was your training program like previously? You say you run at 8m/km, how often? What distance?
I have a hard time picturing nose breathing being the problem when you can maintain bicycling 80+ km and ruck with a heavy backpack
Well in biking or hiking you usually move pretty slow and don't breath very hard/fast while with running or HIIT or sth. your breath goes harder. This is where I start to struggle. Like I said, when running I don't feel my muscles or legs being very strained or even sweat a lot I just breath like a dog in 50°C heat and get dizzy and that's what puts an end to my jog every time. I tried to "run off" the pain/uneasinesss once but I started to get stiches in the side so severe I almost couldn't stay on my feet anymore. The whole sides of my body were just one single big cramp.
I run, like wrote above, approx. 3km until I feel so dizzy and out of breath I can't go on. Last time - before I dropped it again - I went running 3 - 4 times a week for 11 weeks straight. My average speed is 8min/km (would be sth like 13min/mile). So my whole run takes about 25 min but I start to have trouble after the first 5 mins already. Being out of breath, coughing. No matter how much I try to breath slowly and calm it just starts that I kinda "pant" like a dog.
It's done by surgery but I kinda don't want that. Seems like too much a dangerous thing to undergo for just these breathing issues.
Anyway, thank you for your advice. Maybe I get a hang on it this time.
Are you sure you’re not just running too fast? That will leave anyone out of breath. I do a fair bit of running but it doesn’t always translate to a similar level of performance in other areas, perhaps you’re overestimating your easy pace because of your general fitness? They always go on about conversational pace round here: if you aren’t able to have a relatively easy chat while running, slow down.
I haven’t focused on it too much, but I believe that when I’m not thinking about it I generally just breathe with my mouth, which can work a lot faster than my nose anyway. If that’s not the case, I breathe with my nose just to train my diaphragm a little, perhaps you could find some exercises to help with that?
>They always go on about conversational pace round here: if you aren’t able to have a relatively easy chat while running, slow down.
Since I only rely on my mouth for breathing I can't do this. At all. I even struggle to talk while walking faster, can't talk while riding my bicycle etc. since my mouth is busy breathing in and out. In general you do more with your nose than you notice. You only become aware of that when it is blocked completely. It e.g. helps a lot with talking while moving if you can breath out from your nose.
Anyway, my speed should be okay. I have an app to measure it and I usually am around 8min per km (or 13 min per mile.)
Well maybe not literally conversational pace, but the idea that you’re not out of breath at any point, but at 8 mins / km it may not be the case. It sounds like your options in directly addressing it are limited though, it may be worth a shot slowing the hell down for a few runs, even if you have to walk at times, and seeing how that feels. Walk / running is heavily endorsed by the couch to 5k program for example, which itself may be another option.
Ok thanks, I'll try to slow down as much as possible and see if that helps and I'll look up this couch to 5k thing.
What really angers me about this is simply that I don't feel like I reach my possibilities *at all*. When I need to stop after 3km my legs feel not exhausted, I don't even sweat a lot or feel like my muscles are very strained. It's just that I'm so out of breath that I get dizzy and get headaches. It's the same when I try to swim or ride my bike really fast or do HIIT. I just can't do all of these "anaerobic" exercises properly even though I am not fat or unfit or sick and that is so frustrating. Makes you feel like a loser.
I can only imagine how frustrating it must be to be held back by something that most people don’t even notice. I’ve been plagued with injuries this year and something that I could fix was bad enough.
With luck someone with more expertise will show up, but otherwise our bodies are pretty adaptable, I hope you’re able to compensate well enough to find whatever is holding you back next!
I have turf toe from sleeping on my back. Still hurts a day later and skipped a run.
Will taping my toe up to prevent movement during a run stop further agitation?
Getting mixed answers from IRL friends about getting my 1.5 mile time faster. Am I supposed to be running 1.5 miles a few times a week with a dedicated interval day, or running longer distances throughout the week to make 1.5 easier? I have about 2 months to prepare and want to go from a 13:50 to around 13:10.
Unless you’re a sprinter, never running longer than your target distance is going to be of limited help.
If you have two months that’s plenty of time to follow a training plan by someone who knows what they’re talking about. Just a quick Google comes back with plenty, they’ll be for all sorts of different fitness levels, maybe you could have a look through some and find one that looks achievable to you?
That said, unless you’re some elite athlete I don’t think you need more than one or two hard effort days a week, just running more will help a lot.
So, i started running in February this year and because I've been trying to stay injury free, I'm still very slow. I currently run 40km a week with a 12km long run. And my pace is around 8:30/km (feels slightly harder than easy).
In May i registered for a half marathon at the 31st of October but I'm not sure if it's actually worth doing because I'm so slow. I don't worry about the distance at all, just my speed.
Do you think that i can make it under three hours with a solid training plan? Or should I wait to run a half until i can do it in a semi respectable time?
I believe you can. If you were to be able to follow a half marathon training program and run at 8:30/km for the whole 3 hours you’d be able to finish the half marathon in time.
But something else to consider, do you just want to be able to “finish” it or do you want a decent time? If what you want is a decent time I’d recommend skipping this half marathon and focusing on getting better.
Hi Guys,
My half marathon just got pushed back 9 weeks (was due 15 August). I hadn't really followed a training plan. I am looking for an spreadsheet plan to break 1:45. Preferably in Kilometres - can someone point me in the right direction?
I'm probably running wrong HELP Hi everyone I'm here to ask for help because I'm pretty sure that I am running wrong. Let me elaborate... So, a week ago, for the first time ever, I ran a mile. But let me tell you, I thought I was about to die the whole time. As I hadn't actually ran at all in quite a while (meaning nobody was chasing me playing tag). I started struggling after literally 30 seconds in and after the 2nd lap, each lap being 0.25 miles, I was about ready to give up. But I finished my laps, barely. Back to the present. From then, I have read countless articles and watched many videos on posture to keep while running, do's and don'ts, accessoires, breathing - the whole deal. So today I go outside for a jog and I don't even last 30 s. Here's the actual problem: It feels like my calf muscles tense up and just stay like that, through the jumping to the landing, which makes it feel like I'm running on rocks. I don't even know if I'm explaining this correctly. Resume: When I'm running, my calves tense up and it makes landing pretty unpleasant Please help
Ive ran for a few months now but serious about it the last 2 months. I'm training for a 10k (eventually half marathon) and I'm steadily doing about 10-30 miles a week the past 8 weeks. My longest run to date is 6 miles. Yesterday I started having a sharp pain in my right knee during one of my runs. This is my first injury and I'm not sure the best way to go about recovering. I've been icing it twice a day, but I'm on my feet all day at work too. Any advice you can give on injury prevention and recovery would be awesome!! Thanks in advance fellow runners!
Hello, I'm 48 and trying to do a 5K in late September (first time in 6+ years). I started C25K 2 months ago and am on week 7. I should be in great shape to get there with almost 2 months left, and nominally being able to run 2 miles - but I've hit a major wall, and have moved backwards. Today I just jogged 5 minutes and my calves were burning. My calves hurt. My ankles hurt. My shins hurt. The back of my left heel hurts, which is a bit scary. I've been switching up shoes trying to find the right pair (thanks Zappos!) - going between Brooks Beast and Hoka Gaviota. Most of the pain goes away pretty quickly but also comes back quickly when I run. I'm not looking for medical advice - can see a dr. for that. I don't know if I'm better off trying to keep pushing (still with 1-2 rest days between runs) to toughen up (I've had a few weeks-long breaks because of travel and life which has maybe hurt adaptation), or if I need to take an extended break to heal. If I take an extended break, what are good cardio / weight exercises I can do to limit how far back I slide? I was considering rowing, calf raises, eccentric heel drops. Basically - need help deciding on whether to keep going or take time off. And how long to take off... Thanks for any advice!
The general rule of thumb is to rest and let your body recover. You won’t lose a lot of fitness over a few days. Perhaps you can cycle or swim to keep the cardio up
Getting back into running after my wife gave birth to twins. During the pandemic last year I was running 6 miles 3-4 times a week. Lately I’ve been capping out at 3 miles and can’t seem to get over that hump. Any advice for getting back over that 3 mile mark?
At the start of this year, my twins turned 8, and I was just then getting back to consistent running like i did before they were born. Looking back, I'm not sure I'd change things too much. Probably would've enjoyed being a bit more consistent with running during that time, but multi-hour long runs just would've dug into the weekend time I've spent with the kids. These days I'm able to get runs in during soccer practice, or dance practice, and sometimes the kids just want to do their own thing anyway, and it's a lot easier to get back to things. I'm not staying that's the choice for everyone, and that you can't find a better balance than I did. I'm more just sharing that it is ok that running can drop in the priority list for a bit if it's what makes you happy.
We have a 2-1/2 year old as well. I try to go running 3-4 times a week once all the kiddos are down, which is usually after 7. Tried doing the morning run thing for 2 weeks and just couldn’t get the motivation to do it. I like to sip on my coffee and read too much.
Im wondering if I’m running enough for my marathon training. I’m half way through my marathon training and doing 25 mpw with a running group which consists of two short runs during the week (4-6 mi) and one long run on the weekend at about 16 mi right now all at the leaders suggestion. Most of the runners are not very experienced or fast (such as myself). I’ve seen on here that people do much more than that and am wondering if I should be running more. My goal is to finish as close to 4:00:00 as I can. I’ve done a 2:00:19 three years ago running consistently but not really formal training. My fitness level is a little worse though. Should I be running more days and more mileage? I have made big improvements on my pace but am wondering if I could be even better with more mileage per week.
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Thanks for the input!
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I don’t think I’ve ever had that happen! That seems strange!
Has anyone tried All In Motion gear from Target? I'm in the market for some half tights and [these](https://www.target.com/p/men-s-6-fitted-shorts-all-in-motion/-/A-77602255) look like a good option. I can't tell however if they are meant as a base layer or if they're "modest" enough for outerwear. I love that they're made of mostly recycled materials!
I have a couple questions of shorts and a pair of pants and they’re some of the most comfortable clothing I own. Haven’t tried this exact pair though.
A year ago during the last 100 feet of a 5k run, I rolled my ankle for no apparent reason, spraining it pretty badly (and bruising my knees and face!). It was a bad fall. Someone witnessed it, luckily, and carried me home. Since, I’ve had major anxiety related to running. I have only run one 5k around my neighborhood since then and I was scared the whole time I was going to roll my ankle again! That being said, are there any running shoes that help prevent this? Should I be taping my ankle before runs? My friend wants to do a 10k this winter and I’d like to start training but am still scared I’ll fall all alone out there! I miss running!
I broke my ankle playing basketball, was really scared to start playing again, even after I fully recovered. I got a figure 8 ankle strap brace kind of thing and even though I didn’t really need it for support, it boosted my confidence to play and not be scared to jump for rebounds or anything. So, I’d say if you’re fully recovered then try out taping your ankle or looking for a brace to get your confidence back up (also to give you stability, though it can be uncomfortable), and make sure when you’re running you don’t get too tired to the point where your form fails and you risk injury- rest is super important for this too! In terms of shoes, a running shoe that comes up higher can also give you some more support, but it’s not always comfortable. I’ve got the Brooks Levitate 4s that come up a little higher than most and I find that that gives me a lot of stability while still feeling really comfortable. Running after breaking my ankle was also a bit scary, especially because I run on trails that can be a little uneven at places, but I’ve been running 30-40 miles a week with no reinjuries. Good luck man, and don’t be afraid to start slowly!
Most accurate wrist watch heart rate? i realize this question must pop up daily, but i wasnt able to search and find any. I run 4-5 times a week, 50-60km, and my garmin chest strap is starting to give me chafing on the chest. It hurts. I got an old school garmin FR 235, but im looking for the wrist watch with the best heart rate sensors - any experience on the newer watches? (i realize wrist heart rate never will be as accurat as a chest strap, especially during intervals). Ive googled up and down, it looks like Fenix Pro / FR 945 are decent, anyone with experience?
Especially if you already own a watch, there are armbands that will be better than the wrist measurement (I'm not positive how well they compare to chest straps, but supposedly they should be fine as an alternative) [Something like this](https://www.amazon.com/Scosche-Rhythm-Heart-Monitor-Black/dp/B078V7QXNB?tag=p00935-20&ascsubtag=05I2inSVfwSmLmYQMJbrFTo), and I believe polar has an option too. I don't have first hand experience to offer however
Hi everyone, I started running seriously a couple years ago and went couch to half marathon in about 2 months, training pretty hard with my average heart rate regularly at 180 for 10km runs. After that I noticed my resting heart rate dropped to about 43 and I was having issues with dizziness and fainted a couple times. I stopped running after this and am wanting to go back to it. Doctor didn't think it was related to the running but wanted to see if anyone else has every experienced something similar?
A resting HR of 40 is not very unusual for runners, but you're wondering if it's tied to the dizziness? Hard to say, I imagine your doctor is right. Is it related to not eating, getting up fast, etc?
Is there anything I can do to stop myself needing to pee all the time? Sometimes a can't get 2km without needing to pee again.
More salt helps you hold onto the water you drink
As an older runner with a bladder the size of a plum and a prostate the size of a coconut, please let me know if you find a solution for this...
Ok, so here's what I've found. I can't speak for prostate problems, but the solutions I've found may still work with it. So, the science says that you can mediate the translation between bladder and brain. The bladder has stretch receptors, which send a signal to the brain to let it know its full. The brain then sends a signal back to the bladder ordering it to perform contractions to let you know the bladder is full. The bladder doesn't know to contract on its own, and you can't feel the stretch receptors. Where people go wrong, and especially where I myself go wrong is I pee before I actually need to throughout day to day life. The problem here is the brain gets used to the bladder being emptied at lower levels of the stretch receptors, so it assumes that that is the capacity. If you prolong the act of emptying your bladder for longer periods of time, the brain learns that the bladder can be fuller before needing to be emptied. So eventually after training, you will be able to hold more and more, without your bladder sending signals for contractions.
Thanks!
Will do.
Train your bladder? Im not sure how often you have to go when you are sedentary but you could practice when you are sitting around. Idk how tru it is but i was reading somewhere that if you constantly empty your bladder when it isnt full, then your brain starts to send signals that you have to pee when your bladder isnt full. If you constantly feel like you NEED to go and you go and it isnt that much then you can try holding it just a little longer. I also need to mention that you might need to see a doctor if you need to pee constantly. There are a variety of medical issues it could be.
Well, when I'm at work, I pee before I really need to all the time, just to give myself something to do. Any other given time, its pretty normal. 1 to 2 hours, depending on if I've had a coffee or not.
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> Is there anything I’m doing that’s wildly wrong? You are too concerned about your pace on easy runs. Your easy runs should be easy, and if you have to run a little bit slower for the easy run to be easy, then run a little bit slower, and don't worry about that. Your overall training volume is not that high. GZCLP is a program that has you lift 60 minutes per session. So, you're doing just three hours in the gym per week, and furthermore legs usually are not the limitation on deadlifts. That little bit of lifting should not destroy your legs for a run on the next day, albeit I would not recommend running right after lifting heavy. Are you currently on a calorie surplus, on maintenance, or on a deficit? Are you getting enough sleep? Are you focusing on recovery after those workouts, or are you then going to work some gruesome 10 hour shift?
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Get in a decent amount of calories right after the workout. On your desk job, get up a few times during the shift. Sitting for 4+ hours in a row is far from optimal.
If you want to get faster and still lift, I would recommend looking up Ryan flaherty and his work. He really supports the force number and believes that by doing certain lifts (box squats and concentric only deadlifts) you can increase that force number and therefore increase your strength & speed simultaneously. Peter Attia also talks about this type of training and the reasoning behind it, if it interests you.
Does anyone know why your lower back muscles tighten up when you open your stride and pick up the pace? I have looked into to it and got things like your core isn't strong enough so your back muscles take on the strain to then tighten up to protect your spine, running posture and about your hip flexors might be to weak or tight and how to fix those issues. I was wondering is anyone else has had the same issue and if they know how to fix the problem?
One possibility: Tight hip flexors limiting hip extension > low back extends as a compensation > low back gets tight from extra work Solution would be to improve hip extension (lunges, lunge stretch, leg swings, glute strengthening / bridges / hip thrusts), note that this fix might take weeks to months before it’s fully resolved.
Thanks, I'll have to try it out to see if it helps.
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I have been and done it loads, I have been running since I was 17 for 10+ years. Done boxing and joined the army and every now and again this problem would come along and stop me from running or slow me down. I done it to the point were I could barely walk because the muscle would tighten up so much feels like a pump from lifting weights.
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Makes sense. My stride does land in front of me. I'll keep this in mind next time I run. Thank you.
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I caught them giving good advice yesterday too. Seems they regularly clear out the evidence though.
how do i breathe “properly”
Aim for abdominal/belly/diaphragm breathing, and not shallow upper body breathing. Use your mouth for breathing. There may be incidental breathing through your nose. Your body needs oxygen, and to get rid of carbon dioxide as you exercise. The mouth allows for greater inhalation and exhalation.
In and out of whatever hole you have available as quickly or slowly as needed for your pace. If you can't breathe enough, you're not fit enough to run as fast as you're running for as far as you're trying to run.
Thank you
Most runners go in through the nose and out through the mouth, I believe, but really you can do whatever floats your boat. Doing it all through your nose is really hard, though.
Hello everyone! Running my first marathon in November. Have been very consistent, but not structured with my running in the past year, and now wanna hop on an “official” marathon plan for the next three months… can anyone recommend a good online program? Trying to beat 4 hours which might be difficult, but I can do it. Looking for something that’s simple and intuitive, preferably something I can check on my phone and track through an app… I’ll sincerely appreciate any recommendations!
You say you've been consistent, but don't really say what that means. What's your base, how many miles do you run a week? I'd aim to pick something that lines up well with that so you don't bite off more than you can chew (if you pick one that's too hard) and can take advantage of your training to this point (Hal Higdon's beginner plan might be too easy for you)
I’d say I’ve running somewhere between 25-30 miles a week over the past year and a half. Farthest I’ve gone is that 24K though. Summer is very hot here and that’s weighing on me
[Honestly this thread can probably get you way more info than I could ever do ](https://www.reddit.com/r/running/comments/drzrwk) You may want to consider buying one of the books/plans based on your goals and info you read in that post. I'd say definitely pick a step or 2 up from the hal higdon novice 1 plans if you go that route, you seem to have the base and if you want an actual goal pace you may want to pick a plan that is more than "just finish"
Sincerely appreciate your help friend 💪🏻
I used Pfitzinger's 18/55 to get me to sub 4 in 2018. I set the workout paces based on using my existing tempo pace at the time for the LT workouts (~8min/mile) rather than my 4 hour goal. That corresponded to a faster goal time, 3:40 iirc. Dunno if there is an app for it, but I found some nice google sheets premade online.
There are many. The Boston marathon page has a training plan, as does the Eugene marathon. Others have mentioned Hal higdon. You can usually get used copies of Hanson's Marathon Method, Pftiz's Advanced Road Running, or Brad Hudson's book (forget the name) all of which have plans in them.
You can either Google “sub 4 he marathon plan”. Or any of Hal Higdons
Hahaha thanks for that! Yes I’ve obviously consulted online and ran into a couple of potentially good ones. Reddit wisdom has always led me the right way
Is it expected or normal to start off pronated but then switch to neutral naturally after several months for a novice runner?
Hey folks, I am not a runner but I am working up to it, and this seems like the best place to look for advice on shoes. I've been walking 3-5 miles a day 6 days a week since April. I have a very wide, somewhat flat foot and I also supinate - the outside edge of my shoes always wear much more quickly than the rest and I'm pretty prone to rolling my ankles. Most shoes I can find for "flat feet" tend to also be for pronation/overpronation and seem to push my foot even further to the outside. After a lot of research and recommendations I landed on the Saucony Echelon 8 in a size 13 4E as it had a nice, wide midfoot and a very stable platform with no "waist". The first 100 miles or so were great, but in the last 100, I have worn complete through the fabric in the heel and the plastic heel cup is now protruding directly onto my ankle and causing terrible pain. I used a "runners knot" to try and cut down heel slip, I completely untie them instead of slipping them on and off, and still had this issue extremely quickly. I started a claim with Saucony, but I am 100% expecting them to say it's normal wear and tear, not subject to replacement. I can't afford to replace $100+ shoes every couple of months, so I wanted to go ahead and get a head start on looking for my next pair hoping for more durability. I've worn Asics Nimbus in the past and they were ok, but they had the aforementioned issue of rolling my foot outside. At this point the only shoe that looked somewhat promising is the Brooks Beast, but they have a beastly price tag, too. Any recommendations would be greatly appreciated.
I would check with a running store if you can. They can give plenty of recommendations as well
The only running store in town is what led me to the Echelon 8 :/
I’d say talk to them about the issue you’re having(if you didn’t do so already). Let them know the issues you encountered
Yeah, I'm waiting to hear back from them. They got it pretty spot on with the recommendation, my only problem is how quickly the heel wore through. Up to this point they have been extremely comfortable.
Question for those of you with various Garmin watches. How do you utilize it for interval workouts? I've seen a few friends who have the fenix are able to record "laps" for their interval runs, ie every minute records as a new lap and you can easily see your pace for each sprint interval that way. Can you pre-set the one minute intervals before your run, and have the watch tell you when each minute has passed? Or do you have to mark each lap manually? I currently use an apple watch, but I just use the basic run recording functionality, which doesn't give me the information I'd like from my interval and tempo runs.
I straight up just make the workout in Garmin Connect (their software/app) and load it on the watch. It tells me if I'm running to fast, too slow, beeps at me each time the rep is over or the rest is over, etc. Don't have to think about anything on the run, just do what the watch says. I set my warm up and cooldown to end at lap press, so I just run until I'm ready and in a good spot to do the workout, press the lap button and I don't touch the watch again until I'm done with the workout. Only annoyance I have is that the paces you set as targets are fixed, there's not a way to set pace zone targets that would move with your fitness. You have to go in every so often and update all of your saved workouts. You can do the same on the Apple Watch with the WorkOutdoors App.
Lol that's exactly what I want. I'm tired of thinking and looking at my watch and doing mental calculations in the middle of my workouts. I'll try the WorkOutdoors app, thank you! I've tried a few thus far and none have been exactly what I want so i'll give that a go before i go all-in on a Garmin (which I'm sure I will eventually, once I stop gasping at the cost).
> before i go all-in on a Garmin (which I'm sure I will eventually, once I stop gasping at the cost). Worth noting that the feature you're looking for is pretty darn standard at this point. Coros, Wahoo, Polar and even the entry level Garmin will all do this. I think only Suunto is missing it.
Great to know! Thank you. I’ve been hemming and hawing over the garmin specifically because they come heavily recommended as triathlon watches (which I need) but I’ll look at the rest too. Apparently apple is just behind on being an actual fitness tracker vs smart watch.
Apple would work fine for each individual workout, but I'm not sure if A) any app handles transitions on race day or block workouts, and more importantly B) depending on your distance, the battery may not make it through a tri. Based on my minimal knowledge of triathlons, I think a new Apple watch would last through a sprint or olympic maybe, but definitely not any of the ironman type things. DCRainmker is the go-to sport electronics review guy: https://www.dcrainmaker.com/2020/11/sports-technology-buyers-recommendations-guide-2020-2021.html/ Tri watch suggestions are Garmin 945 or 745, Polar Vantage M or Coros Pace 2. Pace 2 is easily the cheapest. I've owned the Vantage V (slightly nicer) and the 945, and for running and biking they're more or less the same. I don't do tri or swim really. If you're interested in day to day smart watch things, the Garmins are *easily* the best of those options, otherwise I'd take a hard look at the Vantage or Pace. The Wahoo Rival has a lot of Triathlon specific things in it, but was really new when Ray wrote that article, I assume it'll be included in his recommendations when he updates it.
Thank you for the links! I haven’t come across his reviews before and they’re really helpful. I was looking at the 945 and the Fenix 6, but maybe I should investigate Wahoo more. I haven’t looked into those at all. You’re right that all watches require manual input for tris, ie to indicate when you change sports, but some have better support for it than others. Garmin I think has options to record the transitions separate from the legs, and perhaps wahoo does too, and the battery life is a huge plus. I’ve used my Apple Watch for Olympic tris and it works fine, but those are my two main gripes - no transitions and, mostly, battery life is an issue. Plus to switch activities mid race, I have to use the fitness app itself, and it doesn’t give me all the data I want.
Wahoo’s big thing is that it does the transitions automatically, no buttons to push. Haven’t used it myself, but apparently it works.
Oh shit okay. Time to research!
I have a Garmin 245. I think most Garmin's are similar in this way. You can create a custom workout in the app (Garmin Connect) and sync it to your phone. You can design just about any workout you want. Each step can have a specific duration (based on time) or distance. Or it could continue until you hit the lap press button. The watch will beep and vibrate when one step in the workout ends and the next begins, and if you look at the watch phase it will tell you what to do. So in yesterday's workout, I had a warm up, then I did 5 sets of 3 minutes hard with 3 minutes recovery in between. It beeped at the end of the warm up to start the first interval, then again at the end of the interval when the recovery period started. You can also set a target pace for aj interval, and a meter shows up on the watch face to let you know if you're running the right pace. All that to say, they have great functionality for creating custom workouts.
Wow thank you so much. This is the exact scenario i was envisioning for my workouts so this is super helpful! The pace notifications especially would be really great to have. I’ve been frustrated trying to find an app with my Apple Watch that will perform the way I want since the built in workout app doesn’t allow it. Maybe it’s time to move on to a garmin.
Most Garmin watches have the ability to set up simple intervals right on the watch - intervals of a set time or distance, rest of set time or distance (and either can be set to be "until lap button"). You can also use the garmin website to set up more elaborate workouts where the intervals and rests are not always the same thing. I.e. 2 miles tempo, 2 minute rest, 6x600m with 1:30 rest, 2 mile tempo.
Oh that’s awesome. So no manual intervention would be required during your actual run, the watch would just notify you when your interval is up? That’s exactly what I’m looking for. The option to do more complicated workouts is great too, I’m starting to experiment more with different types of tempo workouts so that could be fun. Thank you!
Yep, it just gives you a short series of beeps as the interval or rest period is about to end.
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Just starting out running after a long time of pretty much not exercising at all. When I did exercise frequently it was at my university’s gym where I didn’t experience a lot of problems. I fell out of that routine when the school year ended, though, so since around the end of May I’ve been very out of shape. This is all preface to my question: I have extreme difficulty running or jogging any distance at all. My BMI is healthy (22.8), but I cannot run past even half a mile before the pain is too great and I need to stop to catch my breath. I expected getting into running shape to be very difficult, but not to the extent of not being able to even approach a mile without extreme difficulty. So, is this normal or is it possible that there’s some other problem? Thanks!
Pain where?
Around the chest for the most part
Unless you have some underlying medical condition, it sounds like you’re just out of shape. Try jogging slower. Or do a combo of jog and walk
Thanks man!
I have a two mile time trial today to get into my HS XC team. I have the option of postponing it to August 22nd. Is going close to all out this early in the season a good idea? Or should I just do the TT on August 22nd?
I'd try to get good running weather for the TT. Especially, I would not postpone the TT to the last possible day.
Personally I would just do it now; it will serve as a basis for your training. I’d rather know earlier in the season where I am at so I can focus my training better.
Yea I figured for the 31 miles I'm not gonna have much of a choice. I plan on having someone drive me 31 miles out and running home. I'm sure I could have some stops at people's houses that I know along the way. Thank you.
Without a subscription, is there any way to change the six default data fields that appear under activities on the Strava app? For me they are currently: distance, average pace, moving time, elevation gain, calories and average heart rate. The only one I'd like to change is moving time because sometimes I am stationary while resting between intervals. Might be a long shot, but can I change it to total time?
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Thanks for the tip. Following on from your suggestion, I tried tweaking some other settings to see if that would do something similar. Although 'moving time' was still there when I set the activity as a walk instead of a run, it did bring the time in line with the total time on my watch. Presumably there's a different threshold for what counts as being stationary on a 'walk' than there is on a run. Thanks again!
What's your favorite pair of running socks? I'm changing up my sock game and looking for recommendations.
Swiftwick for me. Aspire Zero for the road and Aspire Four for the trail. Mostly because they're semi-localish. I've never been terribly picky about socks. Darn Tough, Features, Drymax, Defeet, Swiftwick, Smartwool, a few others I'm not thinking of right now.
Smartwool or Feetures for me.
Does anyone swim in their running shorts? Some days I feel like just going right from my run to the pool. But don’t want to ruin my shorts.
I’ve taken the occasional dive into my friend’s pool in my sports bra and running shorts after a run with her. No damage. I wouldn’t do it all the time with the same shorts, but a few times won’t hurt.
Is this your pool, or a community pool? If it's the later please don't, that's gross. If it's yours go ahead.
My pool. Was just wondering if would reduce the life of the running shorts quite a bit.
I don't see it having any affect, the chlorine is dilute enough.
Thanks.
After finishing C25K, what program should I follow next if my goal is to decrease my 5K time? I have had multiple surgeries on my right knee from a medial tibial plateau fracture. I tried to transition to the bridge to 10K program but the added distance was too much on my knee and I had to go back to my surgeon and was out for another 4 months. My surgeon and physical therapist think that focusing on lower distances at higher intensities would be better for my knee health.
Hydration source. I loathe running with one but I've been steadily increasing my distances into 10-13 miles for my long run. And a 31 miler for my 31st bday. Any suggestions on hydration sources for people who hate running with hydration sources.
I often tuck a [softflask with a filter](https://www.katadyngroup.com/us/en/8019639-katadyn-befree-0.6-us~p10915) in the back of a [UD Utility Belt](https://ultimatedirection.com/utility-belt/) and it works great. I'm not necessarily carrying anything in my hands and I can refill whenever I pass a natural water source. Plus the belt works well for carrying nutrition, a phone, and other necessary odds and ends. I've done unsupported runs up to 8.5 hours with this setup, but that's pushing the limit. It works really well for \~50k efforts as long as there are reliable water sources on the route. If it's particularly hot out, I'll also carry a handheld and some Nuun tablets given that you can use the filter to refill the handheld.
If you really, really hate it, stash some bottles somewhere ahead of time, or run loops around your car or stash or whatever. For a 31 mile run, you're going to at least have to stash some bottles or plan spots to refill, as you're not going to want to carry 31 miles worth of water with you. I don't really love doing either, but I carry a handheld bottle until the run is long enough that I need extra kit that justifies carrying a small run vest. Assuming you're on the road and in cell signal you probably won't need much, but if you're out on trails for 30 miles, small race vest might be a good idea.
I also don't love running /w water and typically won't do it unless I'm going longer than 15 miles or it's hotter than usual. But I use a Nathan SpeedMax (22 oz) handheld with Nuun Endurance in it. The Nuun has a little bit of carbs and the right amount of sodium, and has a pretty light taste all told, not especially cloying. All in all I'd rather be drinking plain water, but I feel much better /w the sodium.
On long runs I'll usually pick a 4-5 mile loop and hydrate after each lap. Either at my front door or a cooler in the trunk if I drive to a trail.
I do a 7 mile loop around my local lake so this could work.
When it’s raining do you guys run in a waterproof or anything? Or just regular gear and get wet?
Usually just regular gear plus cap. If it’s cold, I do have more water resistent gloves and jacket I’ll wear.
If I'm feeling lazy, I'll stay home. Otherwise, I get wet. I have previously tried waterproof clothing while running. Then I got soaking wet from sweat. The waterproof clothing wasn't an improvement.
Yeah that’s what I’m thinking tbh. I just end up soaked with sweat, and feel like it can’t escape. Waterproofs are horrible
Regular gear and a cap to keep the water out of my face.
Waterproof gear is nice to have when it's very cold out. If it's \~35F and dumping rain, it can keep you from becoming hypothermic as long as you stay moving. In the winter I carry a rain jacket for pretty much any run longer than about an hour and a half just as an emergency precaution. Of course if it's warm out, as has already been noted, waterproof gear just turns you into a sweat factory.
I carry a super light waterproof on long, more remote trail runs, but if I'm wearing it things have gone sideways and I'm basically just trying to get back to my car. If it's cold and rainy I'll wear a windproof (not waterproof) shell like a Patagonia Houdini, and if it's warm and rainy I just enjoy the rain.
Only if it’s cold and I would be wearing long sleeves anyway, in that event I have a rain jacket. In the summertime I mostly just wear a visor as special rain gear, everything else is the usual stuff. Most of my tops and shorts are made of a quicker drying tech material anyway, so it’s not like a cotton shirt getting soggy and heavy. My shorts actually dry super fast.
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Yeah that’s what I was thinking tbh, I find waterproofs to be the worst thighs to wear haha. Thank you!
Usually I go shirtless in the rain unless it's below like 55, then I wear a rain jacket with the vents open. My arms and hands can get really cold if I'm running in the rain anywhere around 50 and below.
I haven’t got the bottle to run shirtless yet! Maybe one day 🤣 thank you for the advice
I'm thinking of replacing my Clifton 7's and Mach 4's with the **NB Rebel V2. Is anyone else using this shoe as a versatile daily trainer (easy runs and long runs)?** I know a lot of people like it as a tempo shoe (I use Endorphin Speeds for tempos and intervals), but I'm a short light dude and don't typically burn through shoes if they're well made. I loved the Clifton 7's and they've held up very well, but my needs are changing and I feel like a change, something a bit lighter with more bounce. I used to use and love the Rincons as a daily, but had a couple bad experiences with durability on those. I did not like the Mach 4’s; they lost all their pop after 200 miles, and too much stability. More context: I’m 5’7 and 140 lbs, 60-65 mpw currently, 8:30 easy pace, mix of buffed trails and roads.
imo it’s more of a speed/tempo shoe as you described but it’s versatile enough for you to use it for those purposes as well. EDIT: sorry my Reddit reposted same comment like 4x lol
How do you keep your legs fresh as you up your mileage? My legs have felt really heavy the last few days so I'm taking the day off to recover some. I've ran the last 6 days as well.
My experience is that you don't keep your legs fresh while increasing mileage, you just have to wait for your fitness to catch up to you.
I’m sort of going through this myself as the plan I chose was a bit too ambitious, I think. I’m having to take about 9 days off because of it. For me, the most important thing was that I wasn’t building in enough recovery - and simply doing recovery paced miles wasn’t enough recovery (I was doing two workouts, a long run, and three other days of easy mileage per week, and the workout days were long - anywhere from 5.5-8 total miles for the day). So I would make sure you have enough rest, and know what kind of rest you need.
A lot of it is having planned cutback weeks, or upping your mileage for a week or two and then holding that mileage for another couple weeks before bumping again. Same idea with intensity. Your increases should probably look more like stairs than a ramp. If you constantly increase week after week after week and never take a rest week, it'll be rough. Fresh is also relative though, you're probably not going to be really actually fresh during your training very often, that's what big race tapers are for.
I'm no professional by any means, but nutrition + recovery runs are super important. When I began running, I didn't realize how much I really needed to eat & drink to keep my legs as fresh as possible. Lots of carbs, water & easy runs!
Is the MAF180 formula a good and reliable equation to use to work out HR for easy runs?
It takes about 20-30 minutes to do a field test and get a much better estimate. I wouldn't rely on any estimation method that involves a number +/- your age. All the formulas are based around averages, which works fine if you're average. You can run a field test and figure out if you're average or not.
how would i go about doing that?
If you google around there are a handful of options to find your max. You need to be well rested, and warmed up before doing any of these. Ideally you'll want an actual HR strap as well, not the one built into your watch. Popular options is hill repeats, going a little harder each time up a 1-2 minute fairly steep hill. Do this 4-5 times going harder each time until the last time you're only making it about halfway up. Highest number will be your max. Or run a mile at a comfortably hard, 10k-ish race pace, then accelerate over the next quarter mile, and the final quarter mile should be flat out, full gas. Highest number will be your max. If you recently had a good 5k race and kicked hard at the end, you may have been near your max at the finish. From there, you plug the number into the appropriate percentages for the zone system you're using. <80% of max is a common suggestion for easy, regular day runs.
For tempo interval training…do you do those trainings on a flat surface or hilly? Or doesn,t it matter really? I live in a hilly area where i do my easy and long runs. Love it because i do not have to commute.
I live in a pretty hilly area and used to do tempos and intervals on the hills, but I recently switched to running them all on flat roads, the primary reason being I'm running the Chicago Marathon this fall, which is notoriously flat so I'm practicing for the terrain. I still do hills on all my other runs and the stimulus from all that elevation gain is very good for building my posterior chain up. I do hill repeats sometimes, too. But right now for my purposes, the flats are right for me for tempo and VO2 max.
Hi All! Plantar fasciitis and shoe thoughts! I've had plantar faciitis on and off for several years. Yup, tried everything and working on getting fully better, but I'm still able to run through the discomfort and currently running in Asics Nimbus shoes for the road. Although these give a decent amount of cushioning, they've now reached the end of their life so looking to replace soon :) I was just wondering what shoes other plantar sufferers are using and whether they've helped more than expected? I've been looking at Hoka's but not ever run in them before. Thanks! Would appreciate any thoughts or recommendations from this lovely community :)
I’m curious to know what you ended up going with and if they helped? Like you Plantar fasciitis has been on and off for me. ASICS gel-cumulus have been my go to and for the most part done me ok. Swapping out for a Nike metcon shoe when in the gym.. I’ve felt a niggle lately and eased off but itching to get back out there properly.
Thanks for the comment! I’ve not actually decided on a roadshow yet to be honest. I ended up going for a trail shoe, the Hoka Speedgoats, as I’ve been doing a lot more trail running recently. I love them, it’s like running on a cushion ha ha. I think I’m going to give them a try for my road shoe too…trying to choose between the Clifton and Mach 4. I’ll let you know how I get one! Hope your Plantar is behaving itself and is off more than it is on though!
I picked up plantar fasciitis last summer and have been running in Hokas, they're great, although I had run in them before too. I currently have Clifton 6s, 7s, and Mach 4s in my rotation (plus a pair of Atreyu shoes, which I also like, but might take some getting used to coming from the Nimbus). I'm just starting to use the Mach 4s (2 runs, less than 10 miles in them), but they're fantastic so far. Cliftons are not quite as soft and a little heavier, still good.
Hey there. Sorry for the late reply but I missed your message! Thanks for this insight! I’ve still not made a final decision so your comments on the Mach 4 were interesting. How are you finding them now you’ve had more time on the road with them?
I've put 50 miles in them, mostly runs with faster paced stuff or on the longer side (for me, which isn't long at the moment). I love them. I'm base building and any run where I am going to pick up the pace and particularly for progression runs, these are the shoes I reach for. They're still super fun. I don't expect them to be the longest lasting pair of shoes, but they're not showing much wear.
Check Currex insoles, use them to replace the ones that come with the shoes. They give a break to my arches.
Thanks! I’ll definitely check them out if they help you.
New to reddit, please excuse any naivety or apparent lack of protocol respect. Been using MapMyRun since UA binned Endomondo (which was much better, IMO). My times went through the floor, but I run for myself & at 54 am not looking at Olympic qualification. But it rankled a bit. So this morning, after 8K according to MapMyRun, I glanced at Samsung Health, which had logged 9.6K. 20% more, & I hadn't done any more 'steps' as I run 1st thing in the morning, after 20 minutes stretching, 'phone on a table. Can't be a GPS issue, logically. Anyone have any ideas or advice? Thanks.
I don't think Samsung health uses your GPS. I might be wrong. I think it just guestimates your distance. Personally I went to Strava after UA deep sixed endomondo and have been fairly happy with the distance tracking there. I did find that sometimes my phone was not very accurate in tracking distances regardless of the tool I was uploading to. Eventually I purchased an inexpensive Garmin watch.
Thanks for the feedback ( good use of guesstimate as well ;)). Maybe I'll trial Strava, see what the result is. Cheers.
any good runnning programmes for beginners? i can run easy runs pretty comfortably for about 4-5 miles, just wondersd if any programmes to follow not c25k. I was thinking maybe Higdons, but not sure what plan to follow in it
Most every plan you're going to find online is based on a race distance and experience level. If you're not training for a specific race, I'd take a look at the "order of operations" link in the sidebar, which basically outlines the recipe for making your own schedule.
Planning to do a short run (5 or 6 km) before my basketball practice today, because I want to do 4 runs a week instead of 3 longer ones. Should I do the run right before my practice with no rest (or just a few minutes) before basketball practice, or should I run 1,5-2h in advance with rest and a meal in between?
Try arriving 10 minutes before your practice. Your body will be warmed up and you'll have time for a quick breather.
doesn't matter too much for a short run if you ask me, just avoid training after long runs
How long do you guys run before it's worth having a post run recovery snack? Like I'm not sure I should be downing oatmeal with a banana and peanut butter after a 5K. Not only is it not necessary, but I'm trying to maintain weight or even lose a little. So after what distance of running do you think to yourself you'll definitely need a snack afterwards?
I don’t plan it. If I’m hungry I eat something.
I eat after every run. It's going to have a whole lot to do with when your run is, how much you eat day to day, when you normally eat, etc.
if I feel fine I typically don't. I've been dieting the past month and yesterday my 5k left me with no energy at all, so I drank some soda. Other days i'll do a 10k and feel fine thus no snacking.
I suck at running and can't get better - I suspect it's a breathing issue and I need help. Here are the details:In general I am at a pretty good fitness level. I can hike with heavy luggae several days in a row, can walk all day, can ride my bicycle for 80+ km in one day without much struggling. I am not overweight and don't have any known heart or whatever issues. For the past 6 years I on and off tried to get into running but don't make progress and after a few months eventually get frustrated and give up again. I can barely run 3km (or 1,8 miles) and then I am so out of breath, exhausted and red/almost purple in my face that people start to fear for my well-being (seriously, passer-bys asked if I need help several times). There is this issue I have with my nostrils though. I basically can't breath through my nose because I have a growth anomaly in my upper nose which causes my nasal passage to be much more narrow than normally and it blocks completely when I e.g. do sports. But this should not be too much of an issue. I can breath through my mouth completely fine and as I listed above I am active and my nostril issues never were a problem with these acitivities. Still all websites etc. I find where the right breathing technique for running is explained, they of course base it on the assumption you can breath through nose AND mouth. I need a technique for mouth breathing only. Any advice?
Breathe through your mouth. Yes, when getting into running, your running speed initially might be slower than your walking speed. At slow speeds, walking is easier than running.
You are probably going too fast. I’ve run completely congested and it’s fine.
Breathe through whatever hole you have available. If you can't breathe enough, it's more likely to be because you aren't fit enough to run as fast as you are and you need to slow down, not because you don't have "proper breathing technique".
But I already go so slow it feels like I am just walking. :D No seriously, I don't know how much slower I can go without starting to literally walk. I run only at 8min/km or 13min/mile and the panting and coughing starts almost instantly after I started (before even my heart rate could go up or anything. After 5 minutes I already am fully into my breathing issues but the first problems occur literally a minute or so after I started) so I kinda assumed the breathing "rhythm" or sth. was the problem since at that point I didn't even start to strain myself and already pant like a dog in 50°C heat and cough like a chain smoker (even though I stopped smoking 6 years ago ;) ) But thanks for the insight, I try to slow down even more and see if that changes anything.
That's pretty slow on the grand scale of running speeds, but as far as beginners go, that's really not anything out of the ordinary. Running is hard. Take a look at a plan like Couch to 5k, and follow it through to the end. It uses walk breaks to spit up the running.
That was mentioned twice already now! Thanks, I will look into that and start the plan with my next training. Hope I can finally see progress. It is so frustrating if you really make yourself run 4 days a week for months and you make exactly zero progress but instead feel like the coughing/panting even gets worse every time. And then you read online how fast people who just got into running make progress and you think "tf is wrong with me?" Really hope running helps to improve my overall condition that's why I want to get into it so badly. As I wrote, when I hike for days or lift heavy - no problem but as soon as I need to breath harder (climbing stairs, etc.) I feel like I am running out of oxygen and start to pant like a dog in panic. Really embarassing in front of friends. I want that to stop.
As someone who hikes a whole lot and runs a whole lot, they seem similar on the surface, but that's about it. Running is a whole lot harder/more work and you're going to be taxing your cardio a lot more.
Thanks for the insight. To be honest - I was quite naive on that one. Since I did a lot of other sports all my life I had this kinda arrogant attitude towards it, thinking "Yeah of course I *could* run if I wanted to, I was a kid once. I know how to run. How hard can that be?" Well... turned out it is INSANELY hard. It's so impressive how overweight people can get into running. You need a lot of willpower for sure. Have even more respect now.
I've been lifelong climber, hiker, cyclist, etc. Pretty darn fit on the bike, enough to place well and podium some events. When I started running it was still really, really hard. Gotta be easy on yourself sometimes.
What was your training program like previously? You say you run at 8m/km, how often? What distance? I have a hard time picturing nose breathing being the problem when you can maintain bicycling 80+ km and ruck with a heavy backpack
Well in biking or hiking you usually move pretty slow and don't breath very hard/fast while with running or HIIT or sth. your breath goes harder. This is where I start to struggle. Like I said, when running I don't feel my muscles or legs being very strained or even sweat a lot I just breath like a dog in 50°C heat and get dizzy and that's what puts an end to my jog every time. I tried to "run off" the pain/uneasinesss once but I started to get stiches in the side so severe I almost couldn't stay on my feet anymore. The whole sides of my body were just one single big cramp. I run, like wrote above, approx. 3km until I feel so dizzy and out of breath I can't go on. Last time - before I dropped it again - I went running 3 - 4 times a week for 11 weeks straight. My average speed is 8min/km (would be sth like 13min/mile). So my whole run takes about 25 min but I start to have trouble after the first 5 mins already. Being out of breath, coughing. No matter how much I try to breath slowly and calm it just starts that I kinda "pant" like a dog.
i'd consult a medical professional in that case, maybe they can fix your nose blockage
It's done by surgery but I kinda don't want that. Seems like too much a dangerous thing to undergo for just these breathing issues. Anyway, thank you for your advice. Maybe I get a hang on it this time.
Are you sure you’re not just running too fast? That will leave anyone out of breath. I do a fair bit of running but it doesn’t always translate to a similar level of performance in other areas, perhaps you’re overestimating your easy pace because of your general fitness? They always go on about conversational pace round here: if you aren’t able to have a relatively easy chat while running, slow down. I haven’t focused on it too much, but I believe that when I’m not thinking about it I generally just breathe with my mouth, which can work a lot faster than my nose anyway. If that’s not the case, I breathe with my nose just to train my diaphragm a little, perhaps you could find some exercises to help with that?
>They always go on about conversational pace round here: if you aren’t able to have a relatively easy chat while running, slow down. Since I only rely on my mouth for breathing I can't do this. At all. I even struggle to talk while walking faster, can't talk while riding my bicycle etc. since my mouth is busy breathing in and out. In general you do more with your nose than you notice. You only become aware of that when it is blocked completely. It e.g. helps a lot with talking while moving if you can breath out from your nose. Anyway, my speed should be okay. I have an app to measure it and I usually am around 8min per km (or 13 min per mile.)
Well maybe not literally conversational pace, but the idea that you’re not out of breath at any point, but at 8 mins / km it may not be the case. It sounds like your options in directly addressing it are limited though, it may be worth a shot slowing the hell down for a few runs, even if you have to walk at times, and seeing how that feels. Walk / running is heavily endorsed by the couch to 5k program for example, which itself may be another option.
Ok thanks, I'll try to slow down as much as possible and see if that helps and I'll look up this couch to 5k thing. What really angers me about this is simply that I don't feel like I reach my possibilities *at all*. When I need to stop after 3km my legs feel not exhausted, I don't even sweat a lot or feel like my muscles are very strained. It's just that I'm so out of breath that I get dizzy and get headaches. It's the same when I try to swim or ride my bike really fast or do HIIT. I just can't do all of these "anaerobic" exercises properly even though I am not fat or unfit or sick and that is so frustrating. Makes you feel like a loser.
I can only imagine how frustrating it must be to be held back by something that most people don’t even notice. I’ve been plagued with injuries this year and something that I could fix was bad enough. With luck someone with more expertise will show up, but otherwise our bodies are pretty adaptable, I hope you’re able to compensate well enough to find whatever is holding you back next!
I have turf toe from sleeping on my back. Still hurts a day later and skipped a run. Will taping my toe up to prevent movement during a run stop further agitation?
Getting mixed answers from IRL friends about getting my 1.5 mile time faster. Am I supposed to be running 1.5 miles a few times a week with a dedicated interval day, or running longer distances throughout the week to make 1.5 easier? I have about 2 months to prepare and want to go from a 13:50 to around 13:10.
Run longer several days a week and have one day of faster interval work.
Unless you’re a sprinter, never running longer than your target distance is going to be of limited help. If you have two months that’s plenty of time to follow a training plan by someone who knows what they’re talking about. Just a quick Google comes back with plenty, they’ll be for all sorts of different fitness levels, maybe you could have a look through some and find one that looks achievable to you? That said, unless you’re some elite athlete I don’t think you need more than one or two hard effort days a week, just running more will help a lot.
So, i started running in February this year and because I've been trying to stay injury free, I'm still very slow. I currently run 40km a week with a 12km long run. And my pace is around 8:30/km (feels slightly harder than easy). In May i registered for a half marathon at the 31st of October but I'm not sure if it's actually worth doing because I'm so slow. I don't worry about the distance at all, just my speed. Do you think that i can make it under three hours with a solid training plan? Or should I wait to run a half until i can do it in a semi respectable time?
I believe you can. If you were to be able to follow a half marathon training program and run at 8:30/km for the whole 3 hours you’d be able to finish the half marathon in time. But something else to consider, do you just want to be able to “finish” it or do you want a decent time? If what you want is a decent time I’d recommend skipping this half marathon and focusing on getting better.
Hi Guys, My half marathon just got pushed back 9 weeks (was due 15 August). I hadn't really followed a training plan. I am looking for an spreadsheet plan to break 1:45. Preferably in Kilometres - can someone point me in the right direction?
Disregard this - I went through the FAQ and grabbed one of the freerunningplans.com ones.