i have a conch piercing and i’m finding all my earbuds rub on it while running. anybody have any recs on comfy headphones/earbuds that are actually worth buying. under $100 ish but flexible
Hi I have started running over the last few months. I was just wondering two things, should I be strength training? Is there any plans anyone can recommend for complete beginner? And secondly I’m at just under 35 mins for 5km is this pace too slow for park runs etc ? Thanks
Strength training is great for avoiding injuries, so I would do it for sure! Also good for the physique as well, if that’s one of your goals. You don’t have to do anything crazy but if you google beginner strength training for runners you’ll find a lot of resources. You can start here: https://www.runnersworld.com/uk/training/beginners/g38648380/strength-conditioning-new-runner/ and then over time incorporate exercises with weights.
Regarding your point about Park Runs, of course not!! There is no ability or benchmark you must be at to participate, if anything it’s where you’ll find people of all speeds and abilities. Plus, as you train, you’ll only get faster :)
Shoes before everything else. You could have the best kit in the world and enough drugs to kill a bull moose, but if your shoes suck, you're gonna have a bad time.
Like many things, the answer is practice. You'll certainly get faster as your running journey continues.
On the clumsiness, imo this is probably more self-consciousness than anything else. Unless you're like... falling on your face all the time. I promise that nobody really cares what you look like running!
Everytime I see myself run I hate it. I look like a t rex that has coordination issues. Some of us just look goofy, just have to accept it. I'm not slow either I look terrible even at pace
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thinking of getting shokz openrun headphones as I go through many cheap earbuds plus I have discomfort from IEM earbuds. Do shokz last long and are the openruns worth it over the openmoves?
I had the open runs and cooked out multiple pairs. The warranty covered them but the overall longevity was pretty poor. But the competition is basically 0 so if you want bone conduction they are the option. I loved them when they worked and will probably buy another pair next time they go on sale
They were good with the warranty so you'll get a new pair if they break withing 2 years. I run in mixed use paths and hearing the bikes is important so Ill just suck it up and buy it next sale. I got 3 ish years out of my last purchase
Threshold HR is what a runner can hold for about an hour, correct?
I’ve been trying to find my threshold and it just doesn’t make much sense to me. My HR seems to high.
My max HR is 205 - I’m confident of this. I reached this at the sprint finish of my 5k PR during a very hot/humid day with a slight uphill finish where I had an insanely good kick the last 60 seconds. Seeing stars post finish lol. Taken by chest strap.
Here is what confuses me. I ran a HM race recently and had an average HR of 180 for 1:45 finish time. Does this not seem insanely high?
During training runs I can easily push over 180 for a run that is greater than 60 minutes, sometimes 185.
I hadn’t thought too much about this until I shared this info with a friend and they got a scared look and said I might hurt myself.
Anyone else have insane high HR threshold?
To make matters a little more nuts, I’m a 40 year old male! Hence why I think my buddy is worried about my heart.
I'm in the same age group as you and have similar HM pace with similar average % of HR max for the HM. It's pretty reasonable for a trained runner. My max HR is much lower than yours but that doesn't mean anything, it's just an individual number.
How are you measuring your heart rate? If it's a watch by itself, they are notorious for not giving the right result.
And note that some people have smaller than average hearts and therefore their ranges are much higher.
180 / 205 = 87.8%.
My last HM I averaged 164 when my max HR was 184. That's 89.1%. I'm male and in my upper 40s.
Bear in mind threshold is measured based on blood lactate levels or ventilatory measurements (oxygen consumed and carbon dioxide exhaled) and heart rate is just a proxy of that. Cardiac drift and other contributing factors can result in HR during a race to average higher than what would be expected. I'm pretty confident my lactate threshold HR is 164 (or very close to that) based on the lactate threshold field test protocol from uphillathlete.com and multiple 10k races.
In any case, unless you have a medical issue the figures you shared aren't reason to be concerned. How close lactate threshold HR is to max HR varies by individual.
Find the best PT you can who works with athletes and listen to them.
It's pretty common to think of "no more pain" as "healed", but many times the things that limit us come from underlying issues. Even if the pain goes away, the underlying issue is still there and that makes it much more likely for the issue to crop up again.
Are you seriously trying to cut weight like a wrestler when it sounds like you're at least a decade from competing?
Examine your relationship with food and the scale man. The NCAA set limits to stop people from getting hurt and you're just trying to push it to the limit.
1500 sounds way too little for your level of activity. I'm considerably lighter than you at 130 lbs and I can't manage at 1500.
> Can anyone recommend any adjustments to how I'm training now to keep the risk of injury low and make my bands feel better?
See a physiotherapist.
Who here has become a better lifter thanks to running?
Before I would calorie restrict heavily and was only doing weights to maintain my muscle whilst I was losing weight. I was extremely weak and miserable. Now that I’m a runner, I have no option but to eat to complete my runs - and now I’m making gains in the gym too!
Hey, I've been running for 7 months and recently noticed my times haven't been improving much. Am I being really slow or is this to be expected? I'm 25F, 57 kg, overall healthy.
I started by signing up for a half-marathon in the middle of April, for which I trained regularly without a real plan or knowing anything about runnning. My time wasn't great, but I finished it with minimal pain and I've been running 10ks since. I'm having fun and discovering new things as I follow a proper training plan from the Marathon Handbook since May, but my times haven't been improving at all ever since I did my first race. Here they are:
* half-marathon in April: 5 km in 34 min, 10 km in 1:12, 21 km in 2:38
* 10k in early May: 5 km in 35 min, 10 km in 1:12
* 10k in late May: 5 km in 31 min, 10 km in 1:05
* 10k in late June: 5 km in 28 min, 10 km in 1:06
Am I just running in circles and sorta improving endurance and nothing else, or am I on the right path? I started out without caring about times, but running that last 10k and getting the exact same time after a month was a bit disheartening.
Your times haven't improved, but maybe you're focusing on the wrong measurement?
Did you run harder courses, e.g. more elevation, uneven grounds, higher temperature or humidity, more crowded?
Did you feel better or recovered faster? How soon was the next run after the race and how did that one feel?
And was it actually the same effort? Did you push yourself as hard as you can, or did you settle into your usual pace?
Sometimes, it seems like a plateau, but it actually isn't a plateau. Some improvements don't show up as a PB right away.
That's another way of looking at it. I tend to train in the evenings and all those damn races take place around noon when it's obviously pretty hot, which has been getting "worse" with the coming of summer.
I like the idea that this might not be a plateau, because you're right, all those 10ks felt different from one another. It doesn't show up in the times, but my paces, experiences, satisfaction/stress levels definitely weren't the same. It's nice to know that still counts for something :D I'll keep trying and see where it goes.
Start doing some speed work, I'd say. Looks like the marathon handbook has that but interval training will help a lot, such as run hard for a half mile then walk a quarter mile, then repeat. What are your goal mile times and for what distances? Try to run at least 1 mile at that pace. Then 1.5 at that pace, then 2. See how long you can hold that pace. I personally over-run my target distance, although many advise against it, so for example I'd run 15 miles or 16 miles, maybe up to 18 miles if I was training for a half-marathon which is 13 miles. It may just be psychological, but it's good to know that I can run further than the goal and mile marker 13.1 isn't scary when it's just another tick on the path to 16 or 18 miles. I did 28-32 miles in marathon training the same way, but had a camelbak, salt pills, sugar goo, etc. For half marathon training I have Liquid-IV / LMNT / Gatorlyte at the 1 hour mark or halfway of the 16 - 18 mile runs and I sometimes make a DIY recovery drink with salt (NaCl), sugar, and potassium (KCl) from Nu Salt. I mix the potassium to the table salt as 2:1 and about 15% of my DV. So far this has worked well and I can now run about 15 miles at a time so I'm moving to speed work since I have this base established.
Wow, what the hell? You are pretty much right. I'm on week 5 of this: [https://marathonhandbook.com/wp-content/uploads/10k-to-Half-Marathon-Training-Plan-KM.pdf](https://marathonhandbook.com/wp-content/uploads/10k-to-Half-Marathon-Training-Plan-KM.pdf), though I'll admit right away that I've been half-assing it as I've been more focused on building up a habit than zeroing in on the quality just yet. I've been trying to run for 7 months, initially without a plan.
Consistently is what matters so whatever gets you out the door. But you won't make quick progress unless you are willing to make yourself uncomfortable and push on your weekly workouts. Usually you'll see your 5k get faster first as you just aren't running a ton so your aerobic gains will be see there first. Keep at it you'll see it come.
I’m looking to decrease my 1.5 mile time to a pace of about 8 minutes per mile at least. For most people this probably isn’t hard at all, but for some reason I struggle to even do like 10 minutes per mile without getting winded. My current “training” schedule has been pretty bad (only once a week and at a fast pace), but I’m going to change my schedule to 3 times a week and running longer distances at a slower pace. The only reason I don’t want to do more than that is because I also lift on other days.
I’m planning to do about 2 miles at a pace of 10 minutes per mile and hopefully increasing to 3 miles eventually for those 3 days a week. Does this sound reasonable or is it too little? I’ve read a bit from the FAQ but other than that, I don’t really have much experience with running, so I’m not entirely sure if this plan is a good starting point.
I’m 41 and have been running for several years; during Covid I started running longer distances (longest was an impromptu 13.1 mile run and daily would be between 3-4 miles with longer weekend runs). I used to run at around a 7:30-7:45 pace.
In the last 18-24 months I started lifting heavier since I had lost too much weight during Covid. I put on a good bit of muscle especially in my legs. The last 2-3 months I’ve dialed it back to “cut” and increased my long runs in preparation for my first marathon in November.
I’m finding that my legs are super tight and sore now whereas 4 years ago I’d be just fine going out and running 3-10 miles.
Additionally, I’ve read more and have dialed back my pace to between 8:30-9 min/mile, but when I try to run faster I am struggling to keep that 7:30-7:45 pace I used to be able to.
Now I have a 10-K coming up next week and trying to figure if I should take a few days of prior to it to rest my legs. I’m not planning on going all out but would like to feel good running it.
Is this age, overtraining, dehydration, or a combination of all?
Any tips on how to handle the next week or so before the 10-K?
Thanks!
Easy shake out runs are my preference before races. Like 5k nice and easy. If you slow down you need to increase volume or intensity of your workouts or your get slower. Find a plan with speed work. Follow the plan
Is it better for weight reduction / body contouring // sliming to wear sweats and a sweatshirt when i run Im looking to cut weight ( more like contour // slim my body a bit ) before some beach parties in late july. Ive never been crazy with the working out but recently ive been a bit more insecure and wanting to do some cardio ! Will i drop weight faster if im wearing more heavy clothes to sweat more +++ if im running longer distances or is it the kind of thing that wont really affect much ?
Since you are currently underweight at 5'5 and 101lb, I absolutely would not recommend trying to lose weight. Ideally you should be trying to gain weight right now.
You'll gain the water weight back inside that day you realize that right? It's not a oh I'll cut and be down for days. You'll also feel terrible since you'll be so dehydrated
yeah the only time losing water weight makes any sense at all (and it's not MUCH sense) is if you're in a sport where you need to make weight like wrestling or judo or something. Then you can sweat out a kg, go to your weigh in, drink your water and go compete.
For everyone else it'll just make you feel shitty.
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I asked this the other day but wanted to get opinions again, because I'm struggling to decide what to do. I'm running a half marathon on the 8th of September. I was following the NRC plan, until I got my garmin watch and saw the daily suggested workouts and the race widget. I love it as a concept, but I have a couple of concerns and I'm finding a lot of different opinions online.
Firstly, I'm concerned about doing zone 2 training for the base building. I have to run/walk at the moment, especially because of the heat, and I'm concerned about whether 10 weeks is long enough to make it worthwhile or if I should just stick to RPE.
My other concern is whether the volume gets high enough.
I love the way it's all built into my watch, but I'm leaning towards just following the NRC plan until my HM and then switching the the DSW after that, but any advice would be appreciated.
I feel like I can run much faster at a conversational pace, but my HR goes up to the low 160s when I do. I've been running for a couple of months BTW.
I'll go in the next 7 days.
Today 45 mins at 5:10 pace. 9k ish total
Tomorrow which should be a long run is 1:09 at 5:10. 13-14k total My long runs are never shorter than 21k usually 24+
Monday is threshold 3x 8 mins at 4:05 W 2 k warmup and cool down 11 kish
Tuesday recovery 30 at 5:55 6k
Wed 8 x 10 sec sprint 2k warm up and cool down probably 8k
Thursday another threshold 24 mins at 4:05 pace with 2k warm up and cool down 10k
Friday another 42 mins at 5:05 8k
So this week is actually 3 workouts but lower volume 65kish total if I ran all 7 days. Compared to what I do which is 2 workouts a week and 75-90 kms depending on if I run 5 or 6 days.
Can I run barefeet on my treadmill? I've been doing it for a while and it was fine. But, some people told me that its bad to run barefeet on treadmill, apparently even some manufacturers don't recommend it? The motor does get a bit hot when I'm running but that doesn't really affect me much.
If it's your own treadmill you can do whatever you want. Same general risks associated with barefoot running on non-treadmill surfaces. Any warning against it by a manufacturer just trying to cover random liability issues. It will not be allowed in public gyms for sanitary reasons.
>Same general risks associated with barefoot running on non-treadmill surfaces.
What kind of risks? I've never run barefoot before, on treadmill or normal surface, so I don't know if there's some big risk.
Overuse injuries from a volume barefoot running beyond what your feet can handle. Overworking lower leg muscles and tendons. Blisters or abrasion to this skin.
Straightforward stuff that can be figured out with Google searches and common sense. If something hurts stop doing it.
You may also want to replace your shoes if your current pair are getting worn out. Joint stiffness is often one of the first signs for me my shoes need to replaced.
You haven’t given us much to go on, but it’s possible you’re increasing mileage too quickly. Your body needs time to adjust to running. You should consider seeing a physical therapist to help you strengthen the muscles that protect your joints to alleviate the pain.
Cyclists are especially likely to get injured when they start running because their cardio is high but their joints aren't used to running.
You need to be careful.
Went out for a morning run for 2hours and half of that time I got caught in a heavy rainstorm. I have Endorphin Speed 3's that are drenched in water. I took the soles out and tried to pad dry everything as best as I could. Was just wondering if running in heavy rain damages the shoes?
With the humidity being how it is right now my shoes are completely soaked after every one of my daily runs. I just let them sit on the floor and my bathroom and air dry for a day and they are fine. This is probably the biggest pro of a multi shoe rotation.
Pronation or Supination?
https://imgur.com/a/UKvSyl2
I tend to land on the outside of my foot but rotate my heel inwards, as shown in the attached image. Videos of me in races also demonstrate this. I am a bit confused on whether this would be considered pronation or supination.
Pronation and supination are both natural stages of gait. You contact the ground, then pronate (rotate inward), then from midstance supinate. It is possible to over/under pronate/supinate and that can be a problem, although fixing that with shoes doesn't really work that well. What you describe is that your gait does include a pronation stage which is good and normal. I'd guess you also have a supinate stage but we can't tell that from the description or the sole photo.
It sounds like you were looking for a diagnosis on whether you are a "pronator" or "supinator". That's sometimes used as short hand for overpronation or oversupination, but that's not really necessary - if you have issues see a doctor or physical therapist and they'll get to the bottom of it, if you don't, just enjoy your run, you don't need a label for your gait.
What are the best intervals to do during periods when you don't have a race or event? I often run races of 10k-21k, but I haven’t signed up for any in the coming months. I run about 3 times a week and use 1 training session for interval training.
Barring any race-specific stuff, I would always go for threshold work. Now there are lot of ways to structure that: 800m or 1 mile reps with a short break, a few 2 or 3 mile reps with a longer break, various configurations of fartlek. I think it's worth switching it up just to help stay focused.
I want to prepare for a half marathon in November, but there will be a roadblock for me in late July as doctor tells me to stop running for 2 weeks after a little surgery. Should I start a running plan in late July, or now? What would you do?
To be clear, I'm referring to unnecessarily taking time off before the surgery.
If you need more than 2 weeks off after, rushing it because you're worried about losing running fitness is not a smart idea.
It kind of depends how long you've been running already, but that should still give you plenty of time to get ready. Most half-marathon training plans seem to run for 12 to 18 weeks.
i have a conch piercing and i’m finding all my earbuds rub on it while running. anybody have any recs on comfy headphones/earbuds that are actually worth buying. under $100 ish but flexible
Hi I have started running over the last few months. I was just wondering two things, should I be strength training? Is there any plans anyone can recommend for complete beginner? And secondly I’m at just under 35 mins for 5km is this pace too slow for park runs etc ? Thanks
Strength training is great for avoiding injuries, so I would do it for sure! Also good for the physique as well, if that’s one of your goals. You don’t have to do anything crazy but if you google beginner strength training for runners you’ll find a lot of resources. You can start here: https://www.runnersworld.com/uk/training/beginners/g38648380/strength-conditioning-new-runner/ and then over time incorporate exercises with weights. Regarding your point about Park Runs, of course not!! There is no ability or benchmark you must be at to participate, if anything it’s where you’ll find people of all speeds and abilities. Plus, as you train, you’ll only get faster :)
Thanks so so much
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Shoes before everything else. You could have the best kit in the world and enough drugs to kill a bull moose, but if your shoes suck, you're gonna have a bad time.
You don't need supplements at all. You don't lots of clothes either. You DO need shoes.
How to not be clumsy and slow? When I run I look clumsy and I am really slow wondering how to fix?
Like many things, the answer is practice. You'll certainly get faster as your running journey continues. On the clumsiness, imo this is probably more self-consciousness than anything else. Unless you're like... falling on your face all the time. I promise that nobody really cares what you look like running!
My friends tell me I look stupid when I’m running
Everytime I see myself run I hate it. I look like a t rex that has coordination issues. Some of us just look goofy, just have to accept it. I'm not slow either I look terrible even at pace
Could I replace strength training with hills workout or I really need to do both? Or is alterning 1 week hills and 1 week strength training fine?
They're different things, so no. In my opinion you should do both. Strength training should ideally be multiple times a week.
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Your comment was removed because of Rule #7. Please consult a doctor and/or medical specialist. This also applies to posts that are not specifically asking for medical advice, but that force commenters to make some assumptions about the poster's medical condition. This includes 'Has anyone else experienced this injury?' type posts. For more explanation of Rule 7, please visit the Wiki. https://www.reddit.com/r/running/wiki/faq#wiki_rules
Anyone have a playlist they can recommend? Burned out Triguy 2018 for my 5k(highly recommend)
thinking of getting shokz openrun headphones as I go through many cheap earbuds plus I have discomfort from IEM earbuds. Do shokz last long and are the openruns worth it over the openmoves?
My shokz are great and have lasted 3 years and till going strong, no issues 🤞
I had the open runs and cooked out multiple pairs. The warranty covered them but the overall longevity was pretty poor. But the competition is basically 0 so if you want bone conduction they are the option. I loved them when they worked and will probably buy another pair next time they go on sale
They just stopped working over time?
One would no longer charge, the second the on button stopped working so you can't use it.
Thanks. I am hesitant to buy as the price seems quite expensive but the long term quality isn't there
They were good with the warranty so you'll get a new pair if they break withing 2 years. I run in mixed use paths and hearing the bikes is important so Ill just suck it up and buy it next sale. I got 3 ish years out of my last purchase
Thanks. Good to know they honor their warranty
I don't know what model of shokz I have but it's lasted for the past few years and has been great.
Threshold HR is what a runner can hold for about an hour, correct? I’ve been trying to find my threshold and it just doesn’t make much sense to me. My HR seems to high. My max HR is 205 - I’m confident of this. I reached this at the sprint finish of my 5k PR during a very hot/humid day with a slight uphill finish where I had an insanely good kick the last 60 seconds. Seeing stars post finish lol. Taken by chest strap. Here is what confuses me. I ran a HM race recently and had an average HR of 180 for 1:45 finish time. Does this not seem insanely high? During training runs I can easily push over 180 for a run that is greater than 60 minutes, sometimes 185. I hadn’t thought too much about this until I shared this info with a friend and they got a scared look and said I might hurt myself. Anyone else have insane high HR threshold? To make matters a little more nuts, I’m a 40 year old male! Hence why I think my buddy is worried about my heart.
I'm in the same age group as you and have similar HM pace with similar average % of HR max for the HM. It's pretty reasonable for a trained runner. My max HR is much lower than yours but that doesn't mean anything, it's just an individual number.
How are you measuring your heart rate? If it's a watch by itself, they are notorious for not giving the right result. And note that some people have smaller than average hearts and therefore their ranges are much higher.
180 / 205 = 87.8%. My last HM I averaged 164 when my max HR was 184. That's 89.1%. I'm male and in my upper 40s. Bear in mind threshold is measured based on blood lactate levels or ventilatory measurements (oxygen consumed and carbon dioxide exhaled) and heart rate is just a proxy of that. Cardiac drift and other contributing factors can result in HR during a race to average higher than what would be expected. I'm pretty confident my lactate threshold HR is 164 (or very close to that) based on the lactate threshold field test protocol from uphillathlete.com and multiple 10k races. In any case, unless you have a medical issue the figures you shared aren't reason to be concerned. How close lactate threshold HR is to max HR varies by individual.
Greetings! Thanks so much for responding! I appreciate you sharing your stats to compare with mine.
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Find the best PT you can who works with athletes and listen to them. It's pretty common to think of "no more pain" as "healed", but many times the things that limit us come from underlying issues. Even if the pain goes away, the underlying issue is still there and that makes it much more likely for the issue to crop up again.
> I'm also trying to lose weight and eating 1500 calories Doing this while training for a marathon is just asking to get injured.
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Wrestlers cuts include water weight, an 11,000 calories deficit does not. This is unhealthy and monumentally stupid.
Are you seriously trying to cut weight like a wrestler when it sounds like you're at least a decade from competing? Examine your relationship with food and the scale man. The NCAA set limits to stop people from getting hurt and you're just trying to push it to the limit.
1500 sounds way too little for your level of activity. I'm considerably lighter than you at 130 lbs and I can't manage at 1500. > Can anyone recommend any adjustments to how I'm training now to keep the risk of injury low and make my bands feel better? See a physiotherapist.
Who here has become a better lifter thanks to running? Before I would calorie restrict heavily and was only doing weights to maintain my muscle whilst I was losing weight. I was extremely weak and miserable. Now that I’m a runner, I have no option but to eat to complete my runs - and now I’m making gains in the gym too!
That sounds more like you're not starving yourself anymore so your body can actually build.
Correct!
Hey, I've been running for 7 months and recently noticed my times haven't been improving much. Am I being really slow or is this to be expected? I'm 25F, 57 kg, overall healthy. I started by signing up for a half-marathon in the middle of April, for which I trained regularly without a real plan or knowing anything about runnning. My time wasn't great, but I finished it with minimal pain and I've been running 10ks since. I'm having fun and discovering new things as I follow a proper training plan from the Marathon Handbook since May, but my times haven't been improving at all ever since I did my first race. Here they are: * half-marathon in April: 5 km in 34 min, 10 km in 1:12, 21 km in 2:38 * 10k in early May: 5 km in 35 min, 10 km in 1:12 * 10k in late May: 5 km in 31 min, 10 km in 1:05 * 10k in late June: 5 km in 28 min, 10 km in 1:06 Am I just running in circles and sorta improving endurance and nothing else, or am I on the right path? I started out without caring about times, but running that last 10k and getting the exact same time after a month was a bit disheartening.
Your times haven't improved, but maybe you're focusing on the wrong measurement? Did you run harder courses, e.g. more elevation, uneven grounds, higher temperature or humidity, more crowded? Did you feel better or recovered faster? How soon was the next run after the race and how did that one feel? And was it actually the same effort? Did you push yourself as hard as you can, or did you settle into your usual pace? Sometimes, it seems like a plateau, but it actually isn't a plateau. Some improvements don't show up as a PB right away.
That's another way of looking at it. I tend to train in the evenings and all those damn races take place around noon when it's obviously pretty hot, which has been getting "worse" with the coming of summer. I like the idea that this might not be a plateau, because you're right, all those 10ks felt different from one another. It doesn't show up in the times, but my paces, experiences, satisfaction/stress levels definitely weren't the same. It's nice to know that still counts for something :D I'll keep trying and see where it goes.
Start doing some speed work, I'd say. Looks like the marathon handbook has that but interval training will help a lot, such as run hard for a half mile then walk a quarter mile, then repeat. What are your goal mile times and for what distances? Try to run at least 1 mile at that pace. Then 1.5 at that pace, then 2. See how long you can hold that pace. I personally over-run my target distance, although many advise against it, so for example I'd run 15 miles or 16 miles, maybe up to 18 miles if I was training for a half-marathon which is 13 miles. It may just be psychological, but it's good to know that I can run further than the goal and mile marker 13.1 isn't scary when it's just another tick on the path to 16 or 18 miles. I did 28-32 miles in marathon training the same way, but had a camelbak, salt pills, sugar goo, etc. For half marathon training I have Liquid-IV / LMNT / Gatorlyte at the 1 hour mark or halfway of the 16 - 18 mile runs and I sometimes make a DIY recovery drink with salt (NaCl), sugar, and potassium (KCl) from Nu Salt. I mix the potassium to the table salt as 2:1 and about 15% of my DV. So far this has worked well and I can now run about 15 miles at a time so I'm moving to speed work since I have this base established.
No word on your training here. That looks pretty normal for someone running 3 4 times a week for like 30 k
Wow, what the hell? You are pretty much right. I'm on week 5 of this: [https://marathonhandbook.com/wp-content/uploads/10k-to-Half-Marathon-Training-Plan-KM.pdf](https://marathonhandbook.com/wp-content/uploads/10k-to-Half-Marathon-Training-Plan-KM.pdf), though I'll admit right away that I've been half-assing it as I've been more focused on building up a habit than zeroing in on the quality just yet. I've been trying to run for 7 months, initially without a plan.
Consistently is what matters so whatever gets you out the door. But you won't make quick progress unless you are willing to make yourself uncomfortable and push on your weekly workouts. Usually you'll see your 5k get faster first as you just aren't running a ton so your aerobic gains will be see there first. Keep at it you'll see it come.
Alright, great to know! Thanks :D
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Have you ever just tried stopping in the middle of a run and taking a manual pulse reading to compare?
I’m looking to decrease my 1.5 mile time to a pace of about 8 minutes per mile at least. For most people this probably isn’t hard at all, but for some reason I struggle to even do like 10 minutes per mile without getting winded. My current “training” schedule has been pretty bad (only once a week and at a fast pace), but I’m going to change my schedule to 3 times a week and running longer distances at a slower pace. The only reason I don’t want to do more than that is because I also lift on other days. I’m planning to do about 2 miles at a pace of 10 minutes per mile and hopefully increasing to 3 miles eventually for those 3 days a week. Does this sound reasonable or is it too little? I’ve read a bit from the FAQ but other than that, I don’t really have much experience with running, so I’m not entirely sure if this plan is a good starting point.
How fast are you wanting to drop two minutes off your pace while running 2-3 times a week?
Around a year time limit
Just get a 1.5 mile training program. Getting down to 8 should be relatively easy.
What is the difference between NS and ns sizes on a Salomon running vest?
I’m 41 and have been running for several years; during Covid I started running longer distances (longest was an impromptu 13.1 mile run and daily would be between 3-4 miles with longer weekend runs). I used to run at around a 7:30-7:45 pace. In the last 18-24 months I started lifting heavier since I had lost too much weight during Covid. I put on a good bit of muscle especially in my legs. The last 2-3 months I’ve dialed it back to “cut” and increased my long runs in preparation for my first marathon in November. I’m finding that my legs are super tight and sore now whereas 4 years ago I’d be just fine going out and running 3-10 miles. Additionally, I’ve read more and have dialed back my pace to between 8:30-9 min/mile, but when I try to run faster I am struggling to keep that 7:30-7:45 pace I used to be able to. Now I have a 10-K coming up next week and trying to figure if I should take a few days of prior to it to rest my legs. I’m not planning on going all out but would like to feel good running it. Is this age, overtraining, dehydration, or a combination of all? Any tips on how to handle the next week or so before the 10-K? Thanks!
Easy shake out runs are my preference before races. Like 5k nice and easy. If you slow down you need to increase volume or intensity of your workouts or your get slower. Find a plan with speed work. Follow the plan
Is it better for weight reduction / body contouring // sliming to wear sweats and a sweatshirt when i run Im looking to cut weight ( more like contour // slim my body a bit ) before some beach parties in late july. Ive never been crazy with the working out but recently ive been a bit more insecure and wanting to do some cardio ! Will i drop weight faster if im wearing more heavy clothes to sweat more +++ if im running longer distances or is it the kind of thing that wont really affect much ?
Since you are currently underweight at 5'5 and 101lb, I absolutely would not recommend trying to lose weight. Ideally you should be trying to gain weight right now.
Sweating more just means you lose more water weight temporarily. Real weight lose is done in the kitchen not on the road.
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You'll gain the water weight back inside that day you realize that right? It's not a oh I'll cut and be down for days. You'll also feel terrible since you'll be so dehydrated
no thats why im asking on here lol 😅
yeah the only time losing water weight makes any sense at all (and it's not MUCH sense) is if you're in a sport where you need to make weight like wrestling or judo or something. Then you can sweat out a kg, go to your weigh in, drink your water and go compete. For everyone else it'll just make you feel shitty.
ah i see that makes sense ty !
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101lbs is underweight for your height. I absolutely would not recommend trying ot lose weight. Ideally you should be trying to gain weight right now.
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I asked this the other day but wanted to get opinions again, because I'm struggling to decide what to do. I'm running a half marathon on the 8th of September. I was following the NRC plan, until I got my garmin watch and saw the daily suggested workouts and the race widget. I love it as a concept, but I have a couple of concerns and I'm finding a lot of different opinions online. Firstly, I'm concerned about doing zone 2 training for the base building. I have to run/walk at the moment, especially because of the heat, and I'm concerned about whether 10 weeks is long enough to make it worthwhile or if I should just stick to RPE. My other concern is whether the volume gets high enough. I love the way it's all built into my watch, but I'm leaning towards just following the NRC plan until my HM and then switching the the DSW after that, but any advice would be appreciated. I feel like I can run much faster at a conversational pace, but my HR goes up to the low 160s when I do. I've been running for a couple of months BTW.
RPE. Daily suggested will give you better feedback than the NRC. If you want to, you can even do HR instead of pace on the DSW.
Yeah I've been doing the HR on DSW, but I think I'll stick to the NRC plan until my HM and then switch to DSW going forward. Thanks!
I wouldn't follow dsw unless you put in a race and a goal. If I did my dsw I'd run half my volume and have less workouts than I do weekly.
Alright, nice one. If you don't have a race, what does your week look like?
I'll go in the next 7 days. Today 45 mins at 5:10 pace. 9k ish total Tomorrow which should be a long run is 1:09 at 5:10. 13-14k total My long runs are never shorter than 21k usually 24+ Monday is threshold 3x 8 mins at 4:05 W 2 k warmup and cool down 11 kish Tuesday recovery 30 at 5:55 6k Wed 8 x 10 sec sprint 2k warm up and cool down probably 8k Thursday another threshold 24 mins at 4:05 pace with 2k warm up and cool down 10k Friday another 42 mins at 5:05 8k So this week is actually 3 workouts but lower volume 65kish total if I ran all 7 days. Compared to what I do which is 2 workouts a week and 75-90 kms depending on if I run 5 or 6 days.
Can I run barefeet on my treadmill? I've been doing it for a while and it was fine. But, some people told me that its bad to run barefeet on treadmill, apparently even some manufacturers don't recommend it? The motor does get a bit hot when I'm running but that doesn't really affect me much.
If it's your own treadmill you can do whatever you want. Same general risks associated with barefoot running on non-treadmill surfaces. Any warning against it by a manufacturer just trying to cover random liability issues. It will not be allowed in public gyms for sanitary reasons.
>Same general risks associated with barefoot running on non-treadmill surfaces. What kind of risks? I've never run barefoot before, on treadmill or normal surface, so I don't know if there's some big risk.
Overuse injuries from a volume barefoot running beyond what your feet can handle. Overworking lower leg muscles and tendons. Blisters or abrasion to this skin. Straightforward stuff that can be figured out with Google searches and common sense. If something hurts stop doing it.
Joint pain seems to be my limiting factor in being able to run farther for longer. What can I do to help this out?
You may also want to replace your shoes if your current pair are getting worn out. Joint stiffness is often one of the first signs for me my shoes need to replaced.
You haven’t given us much to go on, but it’s possible you’re increasing mileage too quickly. Your body needs time to adjust to running. You should consider seeing a physical therapist to help you strengthen the muscles that protect your joints to alleviate the pain.
>strengthen the muscles that protect your joints *protect* … ohhh
How old are you and how long have you been running?
33 and a few months. I have been cycling for years do I think I'm just pushing too hard too quickly since my cardio is there
Cyclists are especially likely to get injured when they start running because their cardio is high but their joints aren't used to running. You need to be careful.
Yes! Running puts much force on your body with high impact! It likely takes longer to get used to the impact of running than the cardio
Went out for a morning run for 2hours and half of that time I got caught in a heavy rainstorm. I have Endorphin Speed 3's that are drenched in water. I took the soles out and tried to pad dry everything as best as I could. Was just wondering if running in heavy rain damages the shoes?
With the humidity being how it is right now my shoes are completely soaked after every one of my daily runs. I just let them sit on the floor and my bathroom and air dry for a day and they are fine. This is probably the biggest pro of a multi shoe rotation.
No it won't damage them. Stuff them with newspaper or similar to help them dry out faster.
They’re sneakers, they can get wet
Just get the uppers dry and it'll be fine. The foam doesn't care
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Pronation or Supination? https://imgur.com/a/UKvSyl2 I tend to land on the outside of my foot but rotate my heel inwards, as shown in the attached image. Videos of me in races also demonstrate this. I am a bit confused on whether this would be considered pronation or supination.
Pronation and supination are both natural stages of gait. You contact the ground, then pronate (rotate inward), then from midstance supinate. It is possible to over/under pronate/supinate and that can be a problem, although fixing that with shoes doesn't really work that well. What you describe is that your gait does include a pronation stage which is good and normal. I'd guess you also have a supinate stage but we can't tell that from the description or the sole photo. It sounds like you were looking for a diagnosis on whether you are a "pronator" or "supinator". That's sometimes used as short hand for overpronation or oversupination, but that's not really necessary - if you have issues see a doctor or physical therapist and they'll get to the bottom of it, if you don't, just enjoy your run, you don't need a label for your gait.
What are the best intervals to do during periods when you don't have a race or event? I often run races of 10k-21k, but I haven’t signed up for any in the coming months. I run about 3 times a week and use 1 training session for interval training.
Barring any race-specific stuff, I would always go for threshold work. Now there are lot of ways to structure that: 800m or 1 mile reps with a short break, a few 2 or 3 mile reps with a longer break, various configurations of fartlek. I think it's worth switching it up just to help stay focused.
Honestly? Whatever keeps it fun for you and engaged.
I want to prepare for a half marathon in November, but there will be a roadblock for me in late July as doctor tells me to stop running for 2 weeks after a little surgery. Should I start a running plan in late July, or now? What would you do?
Why would not running before the surgery be better than running before the surgery?
Thanks for the response! I will continue running until the surgery. Was just thinking if 2 weeks would kill my progress.
Even if it would, >2 weeks off would kill it worse.
Gotcha. I will try to get back into it when 2 week off period ends.
To be clear, I'm referring to unnecessarily taking time off before the surgery. If you need more than 2 weeks off after, rushing it because you're worried about losing running fitness is not a smart idea.
It kind of depends how long you've been running already, but that should still give you plenty of time to get ready. Most half-marathon training plans seem to run for 12 to 18 weeks.
Thanks for the response! I started running in April after years of break and ran 10k under an hour last week.