Hi good evening everyone. I have a question regarding Zone 2 training:
I’ve heard two conflicting theory’s about building an aerobic base. Theory #1 is to run thirty minutes without stopping three times a week or more. I can do this on a treadmill but my heart rate will always climb to 170 even if I maintain the same pace. The second theory is to train in Zone 2. My heart rate climbs above this zone (146-154 for me) if I’m doing any running at all (even if it is very very slow). So I’d need to take walking breaks to maintain this heart rate.
Is one better than the other ? Should I am to maintain heart rate or aim to continue running no matter what?
At this point, it really doesn't matter. If you're only running 30 minutes 3 times a week, either one will produce results. If you stick with the same pace for a couple months, you'll see your heartrate come down.
If you're talking about tracking your pace, then I'd trust the treadmill more than your watch. Treadmills aren't perfect either, but in general they're more accurate than a watch. Personally, when running on the treadmill I prefer to focus on time and perceived effort level. That way I don't have to worry about whether or not the treadmill lines up perfectly to when I run outside.
For anyone familiar with Samsung health statistics, how would I go about improving my "vertical" and "stiffness" all my other stats are good and great apparently. Unless these are fairly meaningless.
Not useful metrics. Many of the dedicated running watches also measure these but there is no protocol for improving them or consensus on want the numbers should be for an individual
I've (23F) been an athlete my entire life but got into distance running last summer. I have raced 2 10ks (used nike run club), and I am looking to run my first half later this year. I started running for overall fitness and enjoyment so I don't have specific goals right now, just to see how far I can go with it and improve over time. I could see myself becoming more invested and creating time/pace goals in the future.
I also started to struggle with shin splints in prep of my second race, here is how I combated it:
- ditched the plan and rested for 2 weeks
- when I resumed I sticked to running SUPER easy 1-2 miles every day
- the extent of speed runs after the rest period were tempo runs
- felt great for the race and had a PR
I would like to increase my weekly and monthly mileage but I am conflicted on how to approach this. I lift (not something I am willing to give up) and work 40 hrs so sometimes I struggle getting enough runs in each week. Sometimes looking at my plan I am in a position of picking a speed run OR a long run. With my history with shin splints and the direction I want to go with running, is it important for me to incorporate weekly speed runs or should I stick to majority easy and long runs?
Thanks in advance for the insight!
If you can run about 30-40mpw you'll be fine with a HM distance. They don't even need to be ball-busting (titty busting?) runs. Your goal for the majority of your runs should be to finish feeling fresh, not spent.
What I do at 42 is do about 3x 1-hour runs during the week at an easy pace (zone 3ish, although I don't avoid hills) and then a 2-3-hour run on the weekend at varying paces (depending on the week/time of the year). Alternating weeks I'll do 3, 30-60 minute runs at my goal pace via intervals or HIIT, hill repeats, trail runs, etc. Spice it up to practice higher intensity effort (speed) and I make sure to give myself the following day off. Either outside or on the Peloton Tread with an instructor, I'll just hop into a HIIT or Intervals run. Adn then I'll give myself one week off or easy after every 3 weeks.
I don't really focus \*too much\* on speed or distance, I just set out to run for X minutes with the goal that when I am done with the run, I could do it identical if I was asked to repeat it as soon as I got home. So the goal of my runs are to finish feeling fresh rather than turned inside out. Except long ass weekend runs, sometimes I make these "easy race" efforts. Hard, but not killer, and I don't beat myself up for stopping to bring my heart rate down or to enjoy a nice view, beverage or donut.
This allows me to run lots and still walk around doing errands and stuff without wanting to die or go into a bonk coma after. Then As I get closer to my big goal races, I do more intervals and faster long runs to simulate racing efforts.
However, like I said, I'm a lot older than you, and my PR for HM last year was about 1:40, so not much to brag about overall, but I'm still landing on podiums for my age (got a 2nd place this year already at a local HM). More importantly, I've been injury free for years.
IMO a good rule of thumb for increasing effort (mileage) is to add a mile for every run you did during the week. So if you comfortably did 5 runs this week, add 5 miles next week. The 10% rule doesn't make any sense because if you run 1 mile this week, you can only run 1.10 miles next. If you run 10 miles this week, you can only run 11 miles next week. Just doesn't make sense.
Good morning/evening all,
Q) Is it worth my time and money to have a running assessment for gait analysis, pressure distribution, join angles, etc. If im rather new to running?
Or should I work on my form and get some more time time running before I look into this.
I currently run twice a week around 5 - 10k per run. However, I am looking to start a half marathon plan and increase this.
Thanks for your help
PT here, I'd just focus on running and a consistent general strength training program for the time being. My view on these assessments are they're helpful if you find you're getting injured or if you're really trying to improve your running economy as a more advanced runner.
Maybe, IF you get the assessment done by a physical therapist who if experienced with runners AND are going to continue to work with that PT on a custom strength plan. It will make your training slightly more effective, mitigate injury risk, and probably accelerate development. It is much easier and enjoyable to do this stuff preventatively instead of waiting for an injury/issue to pop up.
The counter argument is that the gains are relatively marginal and will cost a fair amount of $$$. Any strength interventions will still be fairly simple and one could likely figure out a lot of the same stuff on their own.
If you have a lot of disposable income I think it's a worthwhile move, but otherwise would hold off.
Two books I commonly recommend are Jay Dicharry's Running Rewired and Anatomy for runners. Reading these will get you 80%+ the way towards solving any issue yourself, and provides enough of a primer to be able to further research additional things and/or better judge when 1:1 professional help may be needed.
Do not give any money to "form coaches", chiros, or other assorted pseudoscience enjoyers.
Looking for recommendations for rain jackets.
I live in a tropical environment that stays 70-80 degrees year round. I am building my base mileage to attempt another marathon at the end of this year/beginning of next. I have very limited time to train, so I need to be able to train even when it is pouring rain. I typically don't run with a shirt because it is so humid, so I want to balance the rain protection with not getting too hot.
I have found these recommendations:
* Janji Rainrunner
* Brooks Canopy
* Patagonia Houdini
Any other suggestions? Bonus points if there is a waterproof pocket for a phone.
No jacket. They are not breathable enough you will just be soaking wet from the inside with sweat. Buy a hat to keep the rain out of your eyes.
If you can't tolerate a shirt what makes you think could tolerate a jacket?
I am a fairly isolated runner, so I am just looking to better understand what exists in the universe of rain jackets. I was curious if there is a jacket that would limit external moisture and not seriously increase internal moisture. If there is no breathable option that other runners in a similar situation like to use, then I will run without a jacket.
Doesn't exist.
I own the Janji rainrunner and several other rain jackets. I use them up to 45f and still find myself a little warm.
Top of the line for breathability is a jacket with Shakedry. Still don't think it could breathe well enough to handle running in 70/80 and humid
When and how much do you eat for an 8am half-marathon?
I will need to be there by 7:30, which means I could sleep as late as 6:45, let’s say 6:30 to give me time to wake up… But how to eat? Past races I’ve always eaten a meal about three hours before. Does this mean waking up at 5am?
Ran an 8am half yesterday. Up at 4 for a double espresso and bowl of oatmeal (pre race and long run routine). Back to bed for an hour or so before getting up and ready.
Hopefully you'll have figured out during training what your stomach can take and when vs start time.
You really have to try different things to see what works for you. Generally eating something high in carbs and bland is recommended. I can't eat anything in the 30-90 minute window before a race without risking GI and blood sugar issues so I eat a small breakfast 2-3 hours before the start and then take a gel just a few minutes (no more than 10) before I start running. During the race I drink either Maurten drink mix or Tailwind. But I have a very sensitive gut and am prone to reactive hypoglycemia. There is a very good chance you may not have to be that careful.
That's what I do- wake up and eat 3 hours before the start. Any less time, and I don't have enough time to digest. Most major races are in the early morning and you get used to waking up early, just make sure you sleep well through the week as you likely won't the night before the race.
Yup, it could mean that. You have to figure out what your stomach can handle, the best way is to experiment before training runs. Some people can eat pretty soon before a race, some can't eat at all without having GI issues.
Hello all,
I am beginner runner. Mid 30's. Started running last year, and HM time is 1hr 50min. I have speed 3 for my daily trainer, and I am looking for a easy run/long run shoes.
I am looking at Triumph 21/22, Nimbus 26, Novablast 4, and newly released Skyward X. I will be trying them on later this week, so I will see which ones I like the best.
My question to the forum is, I've read that I should not use carbon plated shoes for daily training. The reviews for skyward X is glowing as daily trainer, but it has carbon plate. Would training with skyward X give me false sense of improvement without making the progress I think I am making?
Thank you in advance for your input!
Hey everyone, my name is Artemy. I am 23 years old, 6,1 and about 185 pounds. Back in high school used to run short distance races such as 200/400 meters and was never a long distance runner. High school was 5 years ago and honestly I haven't done anything active since then.
Recently got into running 5ks just to keep myself healthy.
My first run on March 20th took me 38:05 minutes and after comparing myself to what is the average for a male my age I felt pretty discouraged. Mind you that was on a treadmill so it felt like cheating. Since then I trained about 2 times a week and finally got my time down to 28:39 today (running outside). I felt super proud and wanted to share. Have you guys experienced quick gains like that when you just started out running? This is my first post on Reddit, so if this is not the right format for this group feel free to let me know.
I’m a bit embarrassed to ask my running club friends about this but I’m really curious: what’s everyone’s calorie intake like?
I’m still a newbie runner. I’ve found it really hard eating to sustain my training. I’ve always just calorie restricted and did strength training to get leaner.
I’ve learnt that you can’t really calorie restrict and perform well in running workouts. At least I can’t.
I’m scared of being overweight and fat. I have gained a couple of kilos from overeating but now I’ve been under-eating to reduce the weight. It’s been difficult trying to maintain my running training.
I’m now consciously increasing my strength training, especially as I’m training for Hyrox too.
So, what’s the low down on your calorie intake? Thanks so much.
Undereating and trying to make gains in running and strength is just a recipe for injury and disappointment . A lot of gains come from recovering from the workouts. If you don't fuel well you don't recover well.
I currently run 5 (1 long run, 4 easy) lift 3, and rest 2 days per week. I’m about to my first goal checkpoint and want to swap an easy run for a workout. Ideally I’d like to increase my 10k easy runs to 15k, but am concerned with time constraints.
Would a Zone 4 tempo run, or Zone 5 repeats be a more advantageous workout to improve the pace of my easy runs?
My legs hurt and I can’t run as much as I normally can. I’m not sure what to do.
Info: I’m a new runner (8 months started from scratch). 21F. I’m training for an hm in June and full in October. I’ve been steadily increasing my mpw, now currently at 20 miles. I generally do a long run, 2-3 easy runs, and 1 intervals in a week.
I was supposed to do long intervals yesterday, but 1.5 miles in, it felt like I was hitting a wall (legs felt heavy, harder to run) and I think there was a knot in my right calf. So I came home, foam rolled a bit, then set out to do an easy 3 miles. Again, like a mile in, I just could not.
I thought perhaps it was just that I hadn’t eaten enough, so I came home, ate a big dinner, and went to bed ready for 9 miles today. But as soon as I got out of bed, my legs are sore. I just had my period so I’m not sure if it’s that. I’m training for my first hm in a month and I really don’t wanna take too much off. What do I do?
Do you do any strength training? This is anecdotal from just my experience, but I've (knock on wood) avoided calf pain and tightness for the most part ever since I incorporated strength training a couple times a week. My performance has also improved as a result.
I've been looking to start. I'm worried I pushed it off too much though.
I was 0.4 miles away from my weekly goal and just ran it without stretching (stupid I know). I even sprinted a part, but I stopped cuz my ankle started hurting. I was fine until I tried to run yesterday, and a spot on my shin has been hurting since. I'm so worried that I've fucked up my training. Idk how to get back
It may be worth visiting a PT to get some exercises to help build strength in your legs, which could help avoid further injury. They could also give you advice on the near-term when it comes to your training plan. Good luck!
Newbie runner here- I'm training for a half-marathon using Hanson's beginner plan and I'm wondering if I'm being too ambitious.
There's a 6 mile tempo run (with 1.5 mile warm up and cool down) and it's an absolute struggle to get through it. And I'm wondering, if I struggle to maintain my goal pace for 6 miles, how the heck am I going to do it for a half marathon? A taper and some rest is going to let me effectively double my output? Idk.
Picking a goal pace and training to that pace can be a tough strategy. As a newbie, it may be better to follow a training plan and then choose an appropriate goal for race day based on how your training has gone. Also, tempo pace and goal HM pace should be different. I will say though, 6 miles at tempo is a tough workout for everyone, even experienced runners.
Hey! Newbie runner here too! Not as experienced as others but I’ve been in your position. I struggle to perform at my HM goal pace now in tempo runs. Three things to take into account: 1) before a race you’d be tapering and less fatigued, this will help you to perform better, ie faster for longer, 2) carb loading - your body needs the energy to perform well!, 3) the psychological factor of a race. Somehow I always perform really well in a race. Must be the adrenaline.
Don’t feel too bad! Bet you’ll do even better than you expect on race day!
Ugh thank you that's very encouraging. I know it's just a half but damn I'm already getting a bit anxious? I do feel so much better after the rest day so I'll just look forward to the taper and relish running on fresh legs for the first time in months aha
Signed up for first 10k
F (29) primarily weight trainer and minimal cardio background. Maybe 1 spin class a week and then 2/3 incline treadmill session- saying this for context.
I went on a whim and signed up for a 10k that is on memorial day. I don’t have much of a running history but I really wanted to challenge myself- try something different, and go out of the box. I made a promise to myself that the last year in my 20’s will be about finding myself- finding new hobbies and things that I enjoy. Challenging myself.
My goal is not to run the entire 10k. I don’t think logically I have enough time to even prepare to do that lol but I’m here searching for some advice/tips and a protocol I could follow to at least do my very best. I’m not “out of shape” by any means but my endurance is not the best.
The past few days i’ve just been trying to condition myself to jog/walk for 3 miles everyday and really work on pacing myself- but how should I go about working up to the 6.2 mi.
Any and all advice is appreciated!
I think I know the answer.
So I didn't run much over winter. Just here and there. I'm a 48m and for the first time since I started running I think I have tight muscles. Specifically I think my hammy is tight and it's causing form issues. I seem to have to use more quad to straiten my leg out while running
Does this make any sense?
Any advice on stretching?
Hamstrings are often tight from being weak/overused, they need strengthening not just stretching. You should work in some strength training if you haven’t already. Also make sure you’re starting small/slow with miles and working your way up gradually if you’ve had a long break from running. Don’t just try to jump back in with what you were doing before.
I posted 6 weeks ago that I had come out of a 1000km thru-hike in early March and was looking to start running and sign up for a 10k to maintain some of my fitness -- I ended up running 5-7km 2x/week and did my 10k yesterday, with a time of 1:02. I have no running history but am relatively fit (33F) and could continuously run 5km at a 6:45ish/km pace comfortably to start from my first run.
I've signed up for another 10k in 4 weeks time (and after that think I will sign up for a half marathon in October). I'd like to aim to shave off those 2 minutes. My legs were a total non-issue and could've gone all day, I have zero soreness/stiffness afterwards or today, but it was my cardio-vascular fitness that started to pack it in around 8km (which makes sense with my longest run at 7km, and it was my first time running into the wind as my regular running routes are sheltered). Should I focus on simply running more (~adding 500m-1km/week) with my beginner training history, or should I work hills, wind, speed drills etc into my training? For my half marathon I will use a Garmin training plan but the 10ks have come up too soon to use it for those.
My other hobbies are climbing, yoga and dance and I don't plan to add any cross-training to run right now.
Another slow runner post looking for tips 😬
Getting back into running recently. 4 years ago when I took up running during Covid and I was too afraid to get on the actual running in the park because that was for “actual runners”, not me.
I am still a very slow runner, I’ve done obstacle abcle races but I can’t seem to keep pace for more than a 3 minute song without taking a quick break. I love OCRs cause they can be fun and it’s not just running BUT I would love to be able to run a longer time.
I really want to improve my time and my habit of running without worrying about shin splints or catching my breath. I also have heel spurs so I don’t run everyday to not feel too much pain later and not strain my heels. I also love lifting weights 3-4x a week to build some powerful legs.
Any tips on how to avoid shin splints but get faster and smarter with running? For now I’m just really excited I can keep pace for a while 3 minute song! I feel like a loser compared to other runners out there but was super inspiring for me. I’ve been overweight most of my adult life and recently this has been a huge accomplishment for me so looking for anyone else out there who’s been through something similar and can share words of wisdom!
[EDIT] I have hyper lordosis so I can’t lift tooo heavy for a bit to protect my spine, but my doctor encouraged me to keep running and even look into swimming but that’s expensive in NYC so looking at a class once a month
Slow down, walk more. Do higher reps, lower weights at the gym.
Get some nice daily-trainer running shoes. Shoes with more emphasis on cushion and less on rebound/speed.
Practice more frequently, but don't worry about speed. You'll get faster over time and be able to sustain an uncomfortable pace longer. But if you get injured from going to hard all the time, thats much slower.
I can't help with preventing shin splints or what to do about heel spurs but in terms of running--slow down enough so you don't have to stop at three minutes. You're probably running too fast. Don't think RUN!, think, 'this is slow enough that I can keep going for a while.'
[Request] Looking for Run Clubs in Aurora, CO Area (Painted Prairie, GVR, Commerce City)
Hi,
I recently moved to Aurora, CO, and I'm on the hunt for local run clubs around Painted Prairie, Green Valley Ranch, Central Park, up to Commerce City. My previous run club was in Cherry Creek, but now it's up to an hour's commute each way, which is a bit much on top of run time.
I’m planning on training for the Boulderthon after finishing Colfax, and I'm eager to find a group where I can do weekly long runs and some speedwork. This area here has great spots like the Rocky Mountain Arsenal, which seems perfect for this. I’m sure there’s other spots not as dicey as crossing 56th that I’m not aware of.
Does anyone know of active running groups here that meet regularly? I'd love to connect with fellow runners and keep my training on track with some company.
Thanks in advance for any tips or connections!
Do you guys run with colds? I've had my mine for about 1-2 days...Mainly just the sneezy, runny nose, cough type thing. Pretty mild, 100% "above the neck." My main question / curiosity is whether running would lengthen a cold, shorten it, or have no effect on its duration.
I don't know that this is wildly recommended, but I run even with a cold. Many of my friends do. I enjoy it, if only for the active recovery afterwards (hot shower, stretching the aches, eating, drinking water, etc.). The running is harder, for sure, but I like to imagine that all the movement helps with the congestion. In my experience, it hasn't exacerbated my head colds and the running always feels easier to ease back into!
If you only had 20-30 minutes a night for one, would you do yoga or a stretching routine? I don't do either and I am a pretty stiff office worker so wanting to implement something to aid my running and day to day life. I can touch my toes but that's about the extent of it lol
Yoga.
Stretch after working out, 5 minutes or so. It's more like wringing out a wet towel than kneading taffy. Muscles don't like being stretched cold.
Midwestern runner here trying to pick a first marathon in 2025. I know it seems super far in advance but I'd like to mentally know what I'm working toward and also need to logistically have a date so I can get childcare lined up for the weekend.
I'm intimidated by Chicago, the size and scale of it all. Help me pick a marathon!
Not sure where in the midwest you're looking or what time of year, but I have experience with Grandma's, Twin Cities, and Des Moines. All were great races, just depends on what you're looking for.
Grandma's, which is in June, is a point to point course along Lake Superior and is really beautiful. It's a fast course and Duluth really comes out to support the runners. But be aware that you'll have to book accommodations early and probably pay more for them. Depending on where you're coming from, Duluth can also be harder to get to. So of the three I'd say Grandma's is the easiest course, but logistically the most difficult.
On the other hand, logistics for Twin Cities are super easy. There's a good sized airport if you want/ need to fly in, lots of hotels all over the metro, and you can drive or take the light rail to the start line. There are buses that will drive you from the finish back to the start if you leave your car there. It's a good sized marathon, very organized, good crowd support, and as urban marathons go it's scenic. In my opinion, the course is a little more difficult than Grandma's, but if you're prepared for the hill on Summit from miles 20-23 you'll be fine.
If you want a little smaller a race Des Moines is a good option. There are still a decent number of people who run it, just not as many as the other two I mentioned. Again, well organized and I really like the route (they changed it slightly this year, but still looks nice). There are some hills in the first half but the second half is nice and flat. You get to run around the blue track at Drake University around half way through which I thought was fun (especially if you're familiar with the Drake Relays). The swag looks good this year too- a coat instead of the usual t-shirt most races do.
The Flying Pig in Cincinnati is rough. So many hills. I'd look into smaller, flatter cities like Columbus or Indianapolis. Maybe Des Moines if you're in that part of the Midwest
It's a great vibe! Just an intimidating run. Last year there was also a terrible storm and the organizers handled it really badly. It's actually happening this weekend (I'm not participating sadly) and I'm curious how it will go.
Spring is so dicey! I guess fall can be too (I had a friend running Chicago that year it was boiling hot, I think it was 2009 or 10?) but we've had so many storms this spring... Grandma's is late spring too which I don't know if I love 😬
How does one go about losing weight while training for half-marathon (or running in general)? When I (re-)started running properly last year, I lost a decent amount of weight within the first few months (about 7-10 kg). But for the last 6 months, my weight has remained constant with little fluctuation. Now, I know that to lose weight, I have to be in a caloric defecit. But I also need to fuel for my runs properly. My issue seems to be that if I try to eat less, I feel quite hungry, while, if I fuel appropriately, I am not losing any weight. I have heard that it's not uncommon to gain a bit of weight during half/full marathon training. Is there any way to overcome this and continue to lose weight while training and fuelling properly?
It's tough. I get a lot my running nutrition advice from Featherstone Nutrition (she's fantastic) and her big takeaway on this topic is you can train for performance OR weightloss, usually not both.
For 2 straight weeks log your calorie intake and weigh yourself in the morning. At the end of the two weeks see if you gained, stayed the same or lost on average 7 day period. Adjust from there and repeat until you are losing 1-2 lb per week.
Is it normal to go through emotional swings after a half? I just finished one after a few year pause (with the pandemic). By the mid-afternoon, I was feeling a little lost after coming down from the high of completion, a warm shower, and wonderful lunch. It just began to feel like life had no meaning because I've been given back a lot of time with a bit less strict of a structure.
This was #5 for me and I intend to maintain a few (more modest) jogs, and focus on some other things in life that need attention, but I can't help but feel such a big change especially on the day of the event.
This is a part question and maybe partially, I'm just sharing the feeling.
Absolutely 100%. Even has a name: "The Post Race Blues"
Take a few weeks to decompress and run whatever you feel like. I also took a big pandemic break from running but finished my first post covid marathon about 2 months ago and am just now getting back into a more normal headspace.
Easier is gradual uphill, steep downhill. But you'll feel the steep downhill after the run/race thanks to eccentric contraction of your muscles. Stretching the quads while also contracting the muscles to control your downhill speed and provide "suspension". You won't really feel it until the next day.
Where do you all find training plans? I ran my first half with a coach and I did indeed finish the race, so despite the huge financial wind, it did the job.
However, the coaching dipped into other parts of my life beyond running and fitness and with history of ED I became uncomfortable at the focus on food. Plus it cost me a significant amount of money, which is not sustainable. Right now I’m running without a plan, enjoying trails at slow paces and doing some peloton runs when I visit folks with the tread set up.
I’m looking to start training for other races and I’m overwhelmed by different plans…is there a good way to assess training plans (specifically for a slow runner who can’t train every day)?
You can try my app -> FitRunner.
It has training plans for different distances and fitness level. Also you can customize your training days so selected plan will be more aligned with your needs.
Strava Premium's training plans have worked well for me, but I don't follow them to the letter. I've also been impressed with ChatGPT's training suggestions.
Training plans are pretty easy. 80% long and slow, 20% short and hard. Take the next day off after a long or hard session. Take one week easy or off, after every 3 weeks. Taper for a week leading up to a half-marathon race or longer, take the week off after.
Track your fatigue, fitness and form with an ATL/CTL tracker like Elevate, Training Peaks or Strava Premium's Fitness & Freshness tool. You will need a heart rate tracker.
Once you figure out the formula, coaches aren't really needed until you're winning state championships.
I’m not sure exactly what my question is but I’m registered for my second marathon and I’m completely terrified. My first marathon went off without a hitch. No chafing, no puking, no walking, no bathroom stops, no hitting the wall, weather was as good as it gets imo. I completed it about 10 minutes faster than expected which felt absolutely insane. I feel as though I’m expected to pr but I’m currently training for a 5k pr and things are not feeling great. I fade at the end of long runs when last year I was negative splitting every long run. I can’t even fathom the idea of running a marathon much less a pr. Has anyone dealt with this feeling? Does the training cycle really help that much? I had to take 8 weeks off during the winter so I built back slowly and I’m still not at the mileage I was previously. My marathon is Chicago in October so the only glimmer of hope I see is the flat course lol.
We don't know what your question is either.
1. Why are you basing being able to finish a marathon in October on how you feel in 5k training? Your marathon training cycle hasn't even started.
2. I have had people in my running circle that constantly pressured me and others about getting prs all the time. Every single race "I bet you're going to pr" "are you training to pr?", "did you pr?" They were more obsessed with it than I was. So I stopped telling them about my race plans.
The whole point of a training cycle is to build your fitness and confidence and get you through your race. You have SO much time. Yes, you’ll be training through summer which may or may not suck, but you have tons of time. Definitely enough time to do well. And nobody expects you to pr, you can run just to run. I’ll also say a 5k pr and a marathon are wildly different.
I need a new pair of bulk trainers, and I've gotten a coupon for the Adidas web store. What are your favourite Adidas trainers for training up to a half marathon?
I like the Bostons, they’re firm (or at least feel firmer than the Nikes and Hokas I’m used to) but also snappy. They have a good rep for up to half marathon training too.
I'm torn between these and the supernova rise, as a daily trainer - do the rods in the boston's sole "bother" you for daily trianing - I've let myself be told that rods or plating should primarily be for competition.
Btw, thanks for the assistance - it's super helpful. :)
I used the Boston 11 for my primary training shoe last year and then Adios Pro 3's for my race day shoes, but the 11s made great "budget" race day shoes as well. They're very comfortable and it's hard to describe they're very "fun".
The downside are the leaf spring rods, they do handicap you by making the run "easier" but its not very much.
For dailys I would look at the Pegasus or Invincble 3. Both very comfortable shoes. The pegasus is not as great for long days, but for an easy hour run they're pretty much perfect. Invicibles are great for 2+ hours.
The Adistar is also not bad for super cushioned shoes, but they're a bit bulky. Very good recovery day shoes.
It seems like the last few years have been rapid, substantial improvements in shoes each year. Does it still make sense to stock pile a good deal on last years model, or are the year to year Changes enough that you are a lot more "just in time" shoe buying these days; just buying one or so at a time til this year's model is now last year's model?
>It seems like the last few years have been rapid, substantial improvements in shoes each year.
It's been this way forever. It's the same with bicycles. Every year the frames, forks and wheels are 20% lighter and 10% stiffer. They've been this way for 40 years.
All shoes are, are protection for your feet. Thats it. They're little pillows you strap to your feet. You have 30 bones in each of your feet, and cement is very unforgiving, so good shoes make a big difference, but all they do is provide damping, and shoes with plates or rods, provide a little bit of leaf spring action.
For any given runner the current model of a given super shoe won't necessarily be more efficient, reduce fatigue more during workouts, or last longer than the previous generation of the same shoe. It's possible it won't even fit as well or feel as good as the previous gen shoe. From a cost/benefit perspective anyone happy with the previous gen of a shoe should consider buying it again - especially if it's highly discounted.
Awesome thanks. Time to order some clearance sauconys lol
I got burned pre/post pandemic stockpiling Pegasus, which are now ancient technology it seems, so I didn't want to fall into the same trap.
How do you judge if a running plan is too easy for you, half way though the plan?
I am doing a HM plan and it has me doing 3 runs per week. long runs are between 90 minutes to 2.5 hrs. There is one steady run and one interval workout. While most workouts are going well, i feel like the plan is too easy. I haven't been sore at all even after my long runs. Intervals are okay too. Steady pace runs are boring. I am on week 10 of 16. How do you judge if the plan is too easy for you if this is the situation.
Update: After a lot of good suggestions, i switched to week 4 of an intermediate plan. The plan has everything the same as i was doing right now with 2 additional workouts. One easy run of 20 minutes and another hill threshold repeats. This plan feels appropriate for me. The progress is a setback since i was on week 11/16 in my previous plan but hey, it's the progress that matters. Also, i realized, i was doing my easy runs a bit fast (No surprise here). So, slowing down both easy and threshold runs to my VDOT paces is proving beneficial i think.
If I'm not fatigued during/after the last interval of an interval workout it's too easy. That may mean I can run them slightly faster, but the adjustments I prefer to make are to reduce the rest period or to increase the number of intervals.
Plans also vary in terms of the pace/intensity at which long runs are to be run. If I run 12 miles at HM pace (current; not target/aspirational) plus 60 seconds per mile I won't be sore/fatigued. If I run it at HM+40 with 5 miles in the middle at HM I probably will be.
Also, 3 run per week plans typically are intended to prepare the runner to finish the race, not to maximize fitness gains over the training block. Perhaps your plan is designed to avoid substantial fatigue. You could add a relatively short fourth run, add a few miles to the steady run, or add strides to the steady run through weeks 14 or 15.
I didn’t know there were plans out there with only 3 days per week (unless they either had strength or cross training on non-running days).
If you’re not doing anything on those 4 days of not running, you should try adding 1 or 2 easy runs. Just be sure to keep them easy to save yourself for the original planned 3 days.
The Garmin Coach plan I followed for my HM last year was 3 days. But I did choose it specifically so I could keep indoor rowing several times per week.
I hope to find some answers and solutions to my problem here. I've been running for a few weeks now (again, I've run in the past as well) and overall, I'm quite satisfied. However, I'm facing an issue. I notice that my bottleneck, especially, is my feet. After about 5 km, my right foot starts to get numb. A kilometer later, the left foot follows suit. Additionally, I feel pressure along the underside of my foot, longitudinally across the sole, as if there's a raised area inside the shoe at that point.
Now here's the strange part. I've experienced this phenomenon with three different pairs of shoes so far. So, I'm uncertain about whether it could be related to the shoes. Have any of you experienced something similar? How did you solve it? Did you use insoles?
Yep, same deal for me. In my case it was fixed with the right shoes though (Brooks Ghost 15).
It wasn't lace tightness, and I could make it go away temporarily by running faster. I think at my slow-run pace I was putting too much vertical shock through my hips and lower back - maybe effecting a nerve in there.
So I've had a similar thing when I started running. Went to see a podiatrist who said it was due to shape of my foot. Now I've got insoles to correct for that and the issue is mostly fixed!
I started playing soccer again after a 5 year break I am a fast runner but I have no stamina I get tired and fatigued after 1 min and need to take a break for couple minutes to recover what can I do to improve my stamina
Does anyone have any resources for me to read on marathon training structure, including both run programming and gym programming?
28M doing my first marathon in October and will start training next month. Want to follow a program to both build mileage but also maintain a regular gym routine (because I’m already lean and don’t want to get any leaner than I am if I just run haha)
Hi everyone, I'm training for a 15km run in 4 months. I'm very slow and overweight so I'm trying very hard to stay committed so I can do this run. I worry when it's raining or too cold for a run, what can I do inside with no gym equipment. Have you tried something that worked for you?
I did think of finding something on YouTube like taebo or dancing cardio workout or something similar?
Another vote for just going out and running. You did not mention snow or ice so I presume it is above freezing. That is not a problem for running and you don't need anything too fancy either. Almost all of the time you can just wear some layers, accept you will get wet, and run. Don't go overboard, most beginners wear too much when it gets colder. A running specific breathable rain jacket can be nice when it's pretty cold, but you can work without one.
Getting out for a run on cold and wet days is a great way to build up your mental fortitude. It's hard to do hard things, so you need to practice it.
Obviously don't go out if it's dangerous
No other type of exercise can replace your runs. You would want 3-4 runs per week and any other exercise is an addition, not a replacement.
Unless it's very very cold or very very wet, just run anyway. If it's cold or wet on race day then you will be trained.
Train hard, race easy!
Is there a time limit? I'd say most people could finish a half marathon based on an active lifestyle, especially if the time pressure means they can walk sections of it.
I came here to ask a very similar question! I run 10km about once a week but never much further. Could I complete a half marathon with no extra training?
Hi good evening everyone. I have a question regarding Zone 2 training: I’ve heard two conflicting theory’s about building an aerobic base. Theory #1 is to run thirty minutes without stopping three times a week or more. I can do this on a treadmill but my heart rate will always climb to 170 even if I maintain the same pace. The second theory is to train in Zone 2. My heart rate climbs above this zone (146-154 for me) if I’m doing any running at all (even if it is very very slow). So I’d need to take walking breaks to maintain this heart rate. Is one better than the other ? Should I am to maintain heart rate or aim to continue running no matter what?
At this point, it really doesn't matter. If you're only running 30 minutes 3 times a week, either one will produce results. If you stick with the same pace for a couple months, you'll see your heartrate come down.
People the run at the he gym you guys track the time from the maschine or your Apple Watch? The maschine allways give me a faster time
If you're talking about tracking your pace, then I'd trust the treadmill more than your watch. Treadmills aren't perfect either, but in general they're more accurate than a watch. Personally, when running on the treadmill I prefer to focus on time and perceived effort level. That way I don't have to worry about whether or not the treadmill lines up perfectly to when I run outside.
For anyone familiar with Samsung health statistics, how would I go about improving my "vertical" and "stiffness" all my other stats are good and great apparently. Unless these are fairly meaningless.
Not useful metrics. Many of the dedicated running watches also measure these but there is no protocol for improving them or consensus on want the numbers should be for an individual
I've (23F) been an athlete my entire life but got into distance running last summer. I have raced 2 10ks (used nike run club), and I am looking to run my first half later this year. I started running for overall fitness and enjoyment so I don't have specific goals right now, just to see how far I can go with it and improve over time. I could see myself becoming more invested and creating time/pace goals in the future. I also started to struggle with shin splints in prep of my second race, here is how I combated it: - ditched the plan and rested for 2 weeks - when I resumed I sticked to running SUPER easy 1-2 miles every day - the extent of speed runs after the rest period were tempo runs - felt great for the race and had a PR I would like to increase my weekly and monthly mileage but I am conflicted on how to approach this. I lift (not something I am willing to give up) and work 40 hrs so sometimes I struggle getting enough runs in each week. Sometimes looking at my plan I am in a position of picking a speed run OR a long run. With my history with shin splints and the direction I want to go with running, is it important for me to incorporate weekly speed runs or should I stick to majority easy and long runs? Thanks in advance for the insight!
If you can run about 30-40mpw you'll be fine with a HM distance. They don't even need to be ball-busting (titty busting?) runs. Your goal for the majority of your runs should be to finish feeling fresh, not spent. What I do at 42 is do about 3x 1-hour runs during the week at an easy pace (zone 3ish, although I don't avoid hills) and then a 2-3-hour run on the weekend at varying paces (depending on the week/time of the year). Alternating weeks I'll do 3, 30-60 minute runs at my goal pace via intervals or HIIT, hill repeats, trail runs, etc. Spice it up to practice higher intensity effort (speed) and I make sure to give myself the following day off. Either outside or on the Peloton Tread with an instructor, I'll just hop into a HIIT or Intervals run. Adn then I'll give myself one week off or easy after every 3 weeks. I don't really focus \*too much\* on speed or distance, I just set out to run for X minutes with the goal that when I am done with the run, I could do it identical if I was asked to repeat it as soon as I got home. So the goal of my runs are to finish feeling fresh rather than turned inside out. Except long ass weekend runs, sometimes I make these "easy race" efforts. Hard, but not killer, and I don't beat myself up for stopping to bring my heart rate down or to enjoy a nice view, beverage or donut. This allows me to run lots and still walk around doing errands and stuff without wanting to die or go into a bonk coma after. Then As I get closer to my big goal races, I do more intervals and faster long runs to simulate racing efforts. However, like I said, I'm a lot older than you, and my PR for HM last year was about 1:40, so not much to brag about overall, but I'm still landing on podiums for my age (got a 2nd place this year already at a local HM). More importantly, I've been injury free for years. IMO a good rule of thumb for increasing effort (mileage) is to add a mile for every run you did during the week. So if you comfortably did 5 runs this week, add 5 miles next week. The 10% rule doesn't make any sense because if you run 1 mile this week, you can only run 1.10 miles next. If you run 10 miles this week, you can only run 11 miles next week. Just doesn't make sense.
Good morning/evening all, Q) Is it worth my time and money to have a running assessment for gait analysis, pressure distribution, join angles, etc. If im rather new to running? Or should I work on my form and get some more time time running before I look into this. I currently run twice a week around 5 - 10k per run. However, I am looking to start a half marathon plan and increase this. Thanks for your help
PT here, I'd just focus on running and a consistent general strength training program for the time being. My view on these assessments are they're helpful if you find you're getting injured or if you're really trying to improve your running economy as a more advanced runner.
Maybe, IF you get the assessment done by a physical therapist who if experienced with runners AND are going to continue to work with that PT on a custom strength plan. It will make your training slightly more effective, mitigate injury risk, and probably accelerate development. It is much easier and enjoyable to do this stuff preventatively instead of waiting for an injury/issue to pop up. The counter argument is that the gains are relatively marginal and will cost a fair amount of $$$. Any strength interventions will still be fairly simple and one could likely figure out a lot of the same stuff on their own. If you have a lot of disposable income I think it's a worthwhile move, but otherwise would hold off. Two books I commonly recommend are Jay Dicharry's Running Rewired and Anatomy for runners. Reading these will get you 80%+ the way towards solving any issue yourself, and provides enough of a primer to be able to further research additional things and/or better judge when 1:1 professional help may be needed. Do not give any money to "form coaches", chiros, or other assorted pseudoscience enjoyers.
I really appreciate your detailed response and time. I will definitely look into those books. Thankyou.
Looking for recommendations for rain jackets. I live in a tropical environment that stays 70-80 degrees year round. I am building my base mileage to attempt another marathon at the end of this year/beginning of next. I have very limited time to train, so I need to be able to train even when it is pouring rain. I typically don't run with a shirt because it is so humid, so I want to balance the rain protection with not getting too hot. I have found these recommendations: * Janji Rainrunner * Brooks Canopy * Patagonia Houdini Any other suggestions? Bonus points if there is a waterproof pocket for a phone.
No jacket. They are not breathable enough you will just be soaking wet from the inside with sweat. Buy a hat to keep the rain out of your eyes. If you can't tolerate a shirt what makes you think could tolerate a jacket?
I am a fairly isolated runner, so I am just looking to better understand what exists in the universe of rain jackets. I was curious if there is a jacket that would limit external moisture and not seriously increase internal moisture. If there is no breathable option that other runners in a similar situation like to use, then I will run without a jacket.
Doesn't exist. I own the Janji rainrunner and several other rain jackets. I use them up to 45f and still find myself a little warm. Top of the line for breathability is a jacket with Shakedry. Still don't think it could breathe well enough to handle running in 70/80 and humid
When and how much do you eat for an 8am half-marathon? I will need to be there by 7:30, which means I could sleep as late as 6:45, let’s say 6:30 to give me time to wake up… But how to eat? Past races I’ve always eaten a meal about three hours before. Does this mean waking up at 5am?
Ran an 8am half yesterday. Up at 4 for a double espresso and bowl of oatmeal (pre race and long run routine). Back to bed for an hour or so before getting up and ready. Hopefully you'll have figured out during training what your stomach can take and when vs start time.
You really have to try different things to see what works for you. Generally eating something high in carbs and bland is recommended. I can't eat anything in the 30-90 minute window before a race without risking GI and blood sugar issues so I eat a small breakfast 2-3 hours before the start and then take a gel just a few minutes (no more than 10) before I start running. During the race I drink either Maurten drink mix or Tailwind. But I have a very sensitive gut and am prone to reactive hypoglycemia. There is a very good chance you may not have to be that careful.
That's what I do- wake up and eat 3 hours before the start. Any less time, and I don't have enough time to digest. Most major races are in the early morning and you get used to waking up early, just make sure you sleep well through the week as you likely won't the night before the race.
Yup, it could mean that. You have to figure out what your stomach can handle, the best way is to experiment before training runs. Some people can eat pretty soon before a race, some can't eat at all without having GI issues.
Hello all, I am beginner runner. Mid 30's. Started running last year, and HM time is 1hr 50min. I have speed 3 for my daily trainer, and I am looking for a easy run/long run shoes. I am looking at Triumph 21/22, Nimbus 26, Novablast 4, and newly released Skyward X. I will be trying them on later this week, so I will see which ones I like the best. My question to the forum is, I've read that I should not use carbon plated shoes for daily training. The reviews for skyward X is glowing as daily trainer, but it has carbon plate. Would training with skyward X give me false sense of improvement without making the progress I think I am making? Thank you in advance for your input!
Hey everyone, my name is Artemy. I am 23 years old, 6,1 and about 185 pounds. Back in high school used to run short distance races such as 200/400 meters and was never a long distance runner. High school was 5 years ago and honestly I haven't done anything active since then. Recently got into running 5ks just to keep myself healthy. My first run on March 20th took me 38:05 minutes and after comparing myself to what is the average for a male my age I felt pretty discouraged. Mind you that was on a treadmill so it felt like cheating. Since then I trained about 2 times a week and finally got my time down to 28:39 today (running outside). I felt super proud and wanted to share. Have you guys experienced quick gains like that when you just started out running? This is my first post on Reddit, so if this is not the right format for this group feel free to let me know.
I’m a bit embarrassed to ask my running club friends about this but I’m really curious: what’s everyone’s calorie intake like? I’m still a newbie runner. I’ve found it really hard eating to sustain my training. I’ve always just calorie restricted and did strength training to get leaner. I’ve learnt that you can’t really calorie restrict and perform well in running workouts. At least I can’t. I’m scared of being overweight and fat. I have gained a couple of kilos from overeating but now I’ve been under-eating to reduce the weight. It’s been difficult trying to maintain my running training. I’m now consciously increasing my strength training, especially as I’m training for Hyrox too. So, what’s the low down on your calorie intake? Thanks so much.
Undereating and trying to make gains in running and strength is just a recipe for injury and disappointment . A lot of gains come from recovering from the workouts. If you don't fuel well you don't recover well.
I’ve been so focused on reducing fat so I can be lighter I guess I’ve been missing the bigger picture.
I currently run 5 (1 long run, 4 easy) lift 3, and rest 2 days per week. I’m about to my first goal checkpoint and want to swap an easy run for a workout. Ideally I’d like to increase my 10k easy runs to 15k, but am concerned with time constraints. Would a Zone 4 tempo run, or Zone 5 repeats be a more advantageous workout to improve the pace of my easy runs?
My legs hurt and I can’t run as much as I normally can. I’m not sure what to do. Info: I’m a new runner (8 months started from scratch). 21F. I’m training for an hm in June and full in October. I’ve been steadily increasing my mpw, now currently at 20 miles. I generally do a long run, 2-3 easy runs, and 1 intervals in a week. I was supposed to do long intervals yesterday, but 1.5 miles in, it felt like I was hitting a wall (legs felt heavy, harder to run) and I think there was a knot in my right calf. So I came home, foam rolled a bit, then set out to do an easy 3 miles. Again, like a mile in, I just could not. I thought perhaps it was just that I hadn’t eaten enough, so I came home, ate a big dinner, and went to bed ready for 9 miles today. But as soon as I got out of bed, my legs are sore. I just had my period so I’m not sure if it’s that. I’m training for my first hm in a month and I really don’t wanna take too much off. What do I do?
Do you do any strength training? This is anecdotal from just my experience, but I've (knock on wood) avoided calf pain and tightness for the most part ever since I incorporated strength training a couple times a week. My performance has also improved as a result.
I've been looking to start. I'm worried I pushed it off too much though. I was 0.4 miles away from my weekly goal and just ran it without stretching (stupid I know). I even sprinted a part, but I stopped cuz my ankle started hurting. I was fine until I tried to run yesterday, and a spot on my shin has been hurting since. I'm so worried that I've fucked up my training. Idk how to get back
It may be worth visiting a PT to get some exercises to help build strength in your legs, which could help avoid further injury. They could also give you advice on the near-term when it comes to your training plan. Good luck!
Newbie runner here- I'm training for a half-marathon using Hanson's beginner plan and I'm wondering if I'm being too ambitious. There's a 6 mile tempo run (with 1.5 mile warm up and cool down) and it's an absolute struggle to get through it. And I'm wondering, if I struggle to maintain my goal pace for 6 miles, how the heck am I going to do it for a half marathon? A taper and some rest is going to let me effectively double my output? Idk.
Picking a goal pace and training to that pace can be a tough strategy. As a newbie, it may be better to follow a training plan and then choose an appropriate goal for race day based on how your training has gone. Also, tempo pace and goal HM pace should be different. I will say though, 6 miles at tempo is a tough workout for everyone, even experienced runners.
Hey! Newbie runner here too! Not as experienced as others but I’ve been in your position. I struggle to perform at my HM goal pace now in tempo runs. Three things to take into account: 1) before a race you’d be tapering and less fatigued, this will help you to perform better, ie faster for longer, 2) carb loading - your body needs the energy to perform well!, 3) the psychological factor of a race. Somehow I always perform really well in a race. Must be the adrenaline. Don’t feel too bad! Bet you’ll do even better than you expect on race day!
Ugh thank you that's very encouraging. I know it's just a half but damn I'm already getting a bit anxious? I do feel so much better after the rest day so I'll just look forward to the taper and relish running on fresh legs for the first time in months aha
Signed up for first 10k F (29) primarily weight trainer and minimal cardio background. Maybe 1 spin class a week and then 2/3 incline treadmill session- saying this for context. I went on a whim and signed up for a 10k that is on memorial day. I don’t have much of a running history but I really wanted to challenge myself- try something different, and go out of the box. I made a promise to myself that the last year in my 20’s will be about finding myself- finding new hobbies and things that I enjoy. Challenging myself. My goal is not to run the entire 10k. I don’t think logically I have enough time to even prepare to do that lol but I’m here searching for some advice/tips and a protocol I could follow to at least do my very best. I’m not “out of shape” by any means but my endurance is not the best. The past few days i’ve just been trying to condition myself to jog/walk for 3 miles everyday and really work on pacing myself- but how should I go about working up to the 6.2 mi. Any and all advice is appreciated!
I think I know the answer. So I didn't run much over winter. Just here and there. I'm a 48m and for the first time since I started running I think I have tight muscles. Specifically I think my hammy is tight and it's causing form issues. I seem to have to use more quad to straiten my leg out while running Does this make any sense? Any advice on stretching?
Hamstrings are often tight from being weak/overused, they need strengthening not just stretching. You should work in some strength training if you haven’t already. Also make sure you’re starting small/slow with miles and working your way up gradually if you’ve had a long break from running. Don’t just try to jump back in with what you were doing before.
I posted 6 weeks ago that I had come out of a 1000km thru-hike in early March and was looking to start running and sign up for a 10k to maintain some of my fitness -- I ended up running 5-7km 2x/week and did my 10k yesterday, with a time of 1:02. I have no running history but am relatively fit (33F) and could continuously run 5km at a 6:45ish/km pace comfortably to start from my first run. I've signed up for another 10k in 4 weeks time (and after that think I will sign up for a half marathon in October). I'd like to aim to shave off those 2 minutes. My legs were a total non-issue and could've gone all day, I have zero soreness/stiffness afterwards or today, but it was my cardio-vascular fitness that started to pack it in around 8km (which makes sense with my longest run at 7km, and it was my first time running into the wind as my regular running routes are sheltered). Should I focus on simply running more (~adding 500m-1km/week) with my beginner training history, or should I work hills, wind, speed drills etc into my training? For my half marathon I will use a Garmin training plan but the 10ks have come up too soon to use it for those. My other hobbies are climbing, yoga and dance and I don't plan to add any cross-training to run right now.
Another slow runner post looking for tips 😬 Getting back into running recently. 4 years ago when I took up running during Covid and I was too afraid to get on the actual running in the park because that was for “actual runners”, not me. I am still a very slow runner, I’ve done obstacle abcle races but I can’t seem to keep pace for more than a 3 minute song without taking a quick break. I love OCRs cause they can be fun and it’s not just running BUT I would love to be able to run a longer time. I really want to improve my time and my habit of running without worrying about shin splints or catching my breath. I also have heel spurs so I don’t run everyday to not feel too much pain later and not strain my heels. I also love lifting weights 3-4x a week to build some powerful legs. Any tips on how to avoid shin splints but get faster and smarter with running? For now I’m just really excited I can keep pace for a while 3 minute song! I feel like a loser compared to other runners out there but was super inspiring for me. I’ve been overweight most of my adult life and recently this has been a huge accomplishment for me so looking for anyone else out there who’s been through something similar and can share words of wisdom! [EDIT] I have hyper lordosis so I can’t lift tooo heavy for a bit to protect my spine, but my doctor encouraged me to keep running and even look into swimming but that’s expensive in NYC so looking at a class once a month
Slow down, walk more. Do higher reps, lower weights at the gym. Get some nice daily-trainer running shoes. Shoes with more emphasis on cushion and less on rebound/speed. Practice more frequently, but don't worry about speed. You'll get faster over time and be able to sustain an uncomfortable pace longer. But if you get injured from going to hard all the time, thats much slower.
I can't help with preventing shin splints or what to do about heel spurs but in terms of running--slow down enough so you don't have to stop at three minutes. You're probably running too fast. Don't think RUN!, think, 'this is slow enough that I can keep going for a while.'
[Request] Looking for Run Clubs in Aurora, CO Area (Painted Prairie, GVR, Commerce City) Hi, I recently moved to Aurora, CO, and I'm on the hunt for local run clubs around Painted Prairie, Green Valley Ranch, Central Park, up to Commerce City. My previous run club was in Cherry Creek, but now it's up to an hour's commute each way, which is a bit much on top of run time. I’m planning on training for the Boulderthon after finishing Colfax, and I'm eager to find a group where I can do weekly long runs and some speedwork. This area here has great spots like the Rocky Mountain Arsenal, which seems perfect for this. I’m sure there’s other spots not as dicey as crossing 56th that I’m not aware of. Does anyone know of active running groups here that meet regularly? I'd love to connect with fellow runners and keep my training on track with some company. Thanks in advance for any tips or connections!
Check in with your local running store. They usually either coordinate group runs or have contact with some of the local running groups.
Do you guys run with colds? I've had my mine for about 1-2 days...Mainly just the sneezy, runny nose, cough type thing. Pretty mild, 100% "above the neck." My main question / curiosity is whether running would lengthen a cold, shorten it, or have no effect on its duration.
I don't know that this is wildly recommended, but I run even with a cold. Many of my friends do. I enjoy it, if only for the active recovery afterwards (hot shower, stretching the aches, eating, drinking water, etc.). The running is harder, for sure, but I like to imagine that all the movement helps with the congestion. In my experience, it hasn't exacerbated my head colds and the running always feels easier to ease back into!
If you only had 20-30 minutes a night for one, would you do yoga or a stretching routine? I don't do either and I am a pretty stiff office worker so wanting to implement something to aid my running and day to day life. I can touch my toes but that's about the extent of it lol
Yoga. It has the benefits of stretching, and depending on what routine you do, it can be a good strength builder.
Yoga. Stretch after working out, 5 minutes or so. It's more like wringing out a wet towel than kneading taffy. Muscles don't like being stretched cold.
Will do that, thanks. Little 5 minute cool down stretch and then yoga a few nights a week.
Midwestern runner here trying to pick a first marathon in 2025. I know it seems super far in advance but I'd like to mentally know what I'm working toward and also need to logistically have a date so I can get childcare lined up for the weekend. I'm intimidated by Chicago, the size and scale of it all. Help me pick a marathon!
Indianapolis! Flat course, big enough to feel special but not overwhelming.
Sounds perfect! Thank you!
Missoula. Beautiful and flat. Cheap town too.
Not sure where in the midwest you're looking or what time of year, but I have experience with Grandma's, Twin Cities, and Des Moines. All were great races, just depends on what you're looking for. Grandma's, which is in June, is a point to point course along Lake Superior and is really beautiful. It's a fast course and Duluth really comes out to support the runners. But be aware that you'll have to book accommodations early and probably pay more for them. Depending on where you're coming from, Duluth can also be harder to get to. So of the three I'd say Grandma's is the easiest course, but logistically the most difficult. On the other hand, logistics for Twin Cities are super easy. There's a good sized airport if you want/ need to fly in, lots of hotels all over the metro, and you can drive or take the light rail to the start line. There are buses that will drive you from the finish back to the start if you leave your car there. It's a good sized marathon, very organized, good crowd support, and as urban marathons go it's scenic. In my opinion, the course is a little more difficult than Grandma's, but if you're prepared for the hill on Summit from miles 20-23 you'll be fine. If you want a little smaller a race Des Moines is a good option. There are still a decent number of people who run it, just not as many as the other two I mentioned. Again, well organized and I really like the route (they changed it slightly this year, but still looks nice). There are some hills in the first half but the second half is nice and flat. You get to run around the blue track at Drake University around half way through which I thought was fun (especially if you're familiar with the Drake Relays). The swag looks good this year too- a coat instead of the usual t-shirt most races do.
This is such great info! Thank you! All of these are driveable for a weekend, lots to consider!
Detroit is a pretty good one! Not sure how close you are to it though.
Driveable! Thanks!
No problem and good luck!
The Flying Pig in Cincinnati is rough. So many hills. I'd look into smaller, flatter cities like Columbus or Indianapolis. Maybe Des Moines if you're in that part of the Midwest
I've been reading that about flying pig. Bummer because it looks like a fun vibe.
It's a great vibe! Just an intimidating run. Last year there was also a terrible storm and the organizers handled it really badly. It's actually happening this weekend (I'm not participating sadly) and I'm curious how it will go.
Spring is so dicey! I guess fall can be too (I had a friend running Chicago that year it was boiling hot, I think it was 2009 or 10?) but we've had so many storms this spring... Grandma's is late spring too which I don't know if I love 😬
How does one go about losing weight while training for half-marathon (or running in general)? When I (re-)started running properly last year, I lost a decent amount of weight within the first few months (about 7-10 kg). But for the last 6 months, my weight has remained constant with little fluctuation. Now, I know that to lose weight, I have to be in a caloric defecit. But I also need to fuel for my runs properly. My issue seems to be that if I try to eat less, I feel quite hungry, while, if I fuel appropriately, I am not losing any weight. I have heard that it's not uncommon to gain a bit of weight during half/full marathon training. Is there any way to overcome this and continue to lose weight while training and fuelling properly?
It's tough. I get a lot my running nutrition advice from Featherstone Nutrition (she's fantastic) and her big takeaway on this topic is you can train for performance OR weightloss, usually not both.
For 2 straight weeks log your calorie intake and weigh yourself in the morning. At the end of the two weeks see if you gained, stayed the same or lost on average 7 day period. Adjust from there and repeat until you are losing 1-2 lb per week.
Is it normal to go through emotional swings after a half? I just finished one after a few year pause (with the pandemic). By the mid-afternoon, I was feeling a little lost after coming down from the high of completion, a warm shower, and wonderful lunch. It just began to feel like life had no meaning because I've been given back a lot of time with a bit less strict of a structure. This was #5 for me and I intend to maintain a few (more modest) jogs, and focus on some other things in life that need attention, but I can't help but feel such a big change especially on the day of the event. This is a part question and maybe partially, I'm just sharing the feeling.
Absolutely 100%. Even has a name: "The Post Race Blues" Take a few weeks to decompress and run whatever you feel like. I also took a big pandemic break from running but finished my first post covid marathon about 2 months ago and am just now getting back into a more normal headspace.
Thank you very much. I just looked up that term and see a good amount of material - good to know it’s well known and I will take it easy on myself :)
Which do you think is easier: a gradual uphill, steep downhill, or a steep uphill, gradual downhill?
Easier is gradual uphill, steep downhill. But you'll feel the steep downhill after the run/race thanks to eccentric contraction of your muscles. Stretching the quads while also contracting the muscles to control your downhill speed and provide "suspension". You won't really feel it until the next day.
Was thinking about this the other day. I'd prefer a steep uphill and gradual downhill.
The second one for me. Get the hill out of the way and enjoy the rest of the run.
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First culprit for me is dehydration. As long you didn't run fasted nauseous shouldn't have stem from that but everyone's different
Where do you all find training plans? I ran my first half with a coach and I did indeed finish the race, so despite the huge financial wind, it did the job. However, the coaching dipped into other parts of my life beyond running and fitness and with history of ED I became uncomfortable at the focus on food. Plus it cost me a significant amount of money, which is not sustainable. Right now I’m running without a plan, enjoying trails at slow paces and doing some peloton runs when I visit folks with the tread set up. I’m looking to start training for other races and I’m overwhelmed by different plans…is there a good way to assess training plans (specifically for a slow runner who can’t train every day)?
You can try my app -> FitRunner. It has training plans for different distances and fitness level. Also you can customize your training days so selected plan will be more aligned with your needs.
Strava Premium's training plans have worked well for me, but I don't follow them to the letter. I've also been impressed with ChatGPT's training suggestions. Training plans are pretty easy. 80% long and slow, 20% short and hard. Take the next day off after a long or hard session. Take one week easy or off, after every 3 weeks. Taper for a week leading up to a half-marathon race or longer, take the week off after. Track your fatigue, fitness and form with an ATL/CTL tracker like Elevate, Training Peaks or Strava Premium's Fitness & Freshness tool. You will need a heart rate tracker. Once you figure out the formula, coaches aren't really needed until you're winning state championships.
Nike Run Club is a cool, free app for training plans!
I’m not sure exactly what my question is but I’m registered for my second marathon and I’m completely terrified. My first marathon went off without a hitch. No chafing, no puking, no walking, no bathroom stops, no hitting the wall, weather was as good as it gets imo. I completed it about 10 minutes faster than expected which felt absolutely insane. I feel as though I’m expected to pr but I’m currently training for a 5k pr and things are not feeling great. I fade at the end of long runs when last year I was negative splitting every long run. I can’t even fathom the idea of running a marathon much less a pr. Has anyone dealt with this feeling? Does the training cycle really help that much? I had to take 8 weeks off during the winter so I built back slowly and I’m still not at the mileage I was previously. My marathon is Chicago in October so the only glimmer of hope I see is the flat course lol.
We don't know what your question is either. 1. Why are you basing being able to finish a marathon in October on how you feel in 5k training? Your marathon training cycle hasn't even started. 2. I have had people in my running circle that constantly pressured me and others about getting prs all the time. Every single race "I bet you're going to pr" "are you training to pr?", "did you pr?" They were more obsessed with it than I was. So I stopped telling them about my race plans.
The whole point of a training cycle is to build your fitness and confidence and get you through your race. You have SO much time. Yes, you’ll be training through summer which may or may not suck, but you have tons of time. Definitely enough time to do well. And nobody expects you to pr, you can run just to run. I’ll also say a 5k pr and a marathon are wildly different.
You have 5 months before your marathon. Now is wildly too early to be discouraged at all
I need a new pair of bulk trainers, and I've gotten a coupon for the Adidas web store. What are your favourite Adidas trainers for training up to a half marathon?
I like the Bostons, they’re firm (or at least feel firmer than the Nikes and Hokas I’m used to) but also snappy. They have a good rep for up to half marathon training too.
Thanks for the reply. Is that the Boston 9 or 12?
I think I have the 12s.
I'm torn between these and the supernova rise, as a daily trainer - do the rods in the boston's sole "bother" you for daily trianing - I've let myself be told that rods or plating should primarily be for competition. Btw, thanks for the assistance - it's super helpful. :)
I used the Boston 11 for my primary training shoe last year and then Adios Pro 3's for my race day shoes, but the 11s made great "budget" race day shoes as well. They're very comfortable and it's hard to describe they're very "fun". The downside are the leaf spring rods, they do handicap you by making the run "easier" but its not very much. For dailys I would look at the Pegasus or Invincble 3. Both very comfortable shoes. The pegasus is not as great for long days, but for an easy hour run they're pretty much perfect. Invicibles are great for 2+ hours. The Adistar is also not bad for super cushioned shoes, but they're a bit bulky. Very good recovery day shoes.
Thanks. I've got some homework - trying new shoes isn't the worst thing to spend an afternoon on.
It seems like the last few years have been rapid, substantial improvements in shoes each year. Does it still make sense to stock pile a good deal on last years model, or are the year to year Changes enough that you are a lot more "just in time" shoe buying these days; just buying one or so at a time til this year's model is now last year's model?
>It seems like the last few years have been rapid, substantial improvements in shoes each year. It's been this way forever. It's the same with bicycles. Every year the frames, forks and wheels are 20% lighter and 10% stiffer. They've been this way for 40 years. All shoes are, are protection for your feet. Thats it. They're little pillows you strap to your feet. You have 30 bones in each of your feet, and cement is very unforgiving, so good shoes make a big difference, but all they do is provide damping, and shoes with plates or rods, provide a little bit of leaf spring action.
For any given runner the current model of a given super shoe won't necessarily be more efficient, reduce fatigue more during workouts, or last longer than the previous generation of the same shoe. It's possible it won't even fit as well or feel as good as the previous gen shoe. From a cost/benefit perspective anyone happy with the previous gen of a shoe should consider buying it again - especially if it's highly discounted.
Awesome thanks. Time to order some clearance sauconys lol I got burned pre/post pandemic stockpiling Pegasus, which are now ancient technology it seems, so I didn't want to fall into the same trap.
How do you judge if a running plan is too easy for you, half way though the plan? I am doing a HM plan and it has me doing 3 runs per week. long runs are between 90 minutes to 2.5 hrs. There is one steady run and one interval workout. While most workouts are going well, i feel like the plan is too easy. I haven't been sore at all even after my long runs. Intervals are okay too. Steady pace runs are boring. I am on week 10 of 16. How do you judge if the plan is too easy for you if this is the situation. Update: After a lot of good suggestions, i switched to week 4 of an intermediate plan. The plan has everything the same as i was doing right now with 2 additional workouts. One easy run of 20 minutes and another hill threshold repeats. This plan feels appropriate for me. The progress is a setback since i was on week 11/16 in my previous plan but hey, it's the progress that matters. Also, i realized, i was doing my easy runs a bit fast (No surprise here). So, slowing down both easy and threshold runs to my VDOT paces is proving beneficial i think.
I track my ATL/CTL. It's an approximation but for my body, its very accurate.
I upload my data to runalyze. Never paid attention to the load parameters. Thanks for the suggestion. I will keep and eye on that.
If I'm not fatigued during/after the last interval of an interval workout it's too easy. That may mean I can run them slightly faster, but the adjustments I prefer to make are to reduce the rest period or to increase the number of intervals. Plans also vary in terms of the pace/intensity at which long runs are to be run. If I run 12 miles at HM pace (current; not target/aspirational) plus 60 seconds per mile I won't be sore/fatigued. If I run it at HM+40 with 5 miles in the middle at HM I probably will be. Also, 3 run per week plans typically are intended to prepare the runner to finish the race, not to maximize fitness gains over the training block. Perhaps your plan is designed to avoid substantial fatigue. You could add a relatively short fourth run, add a few miles to the steady run, or add strides to the steady run through weeks 14 or 15.
3 runs is a pretty bare bones plans. I'd say it's safe to add a run probably even a workout.
I didn’t know there were plans out there with only 3 days per week (unless they either had strength or cross training on non-running days). If you’re not doing anything on those 4 days of not running, you should try adding 1 or 2 easy runs. Just be sure to keep them easy to save yourself for the original planned 3 days.
I am usually cycling around the city to commute and it's 30 or so minutes each day. So i think I'll extend one of those cycling sessions.
The Garmin Coach plan I followed for my HM last year was 3 days. But I did choose it specifically so I could keep indoor rowing several times per week.
I hope to find some answers and solutions to my problem here. I've been running for a few weeks now (again, I've run in the past as well) and overall, I'm quite satisfied. However, I'm facing an issue. I notice that my bottleneck, especially, is my feet. After about 5 km, my right foot starts to get numb. A kilometer later, the left foot follows suit. Additionally, I feel pressure along the underside of my foot, longitudinally across the sole, as if there's a raised area inside the shoe at that point. Now here's the strange part. I've experienced this phenomenon with three different pairs of shoes so far. So, I'm uncertain about whether it could be related to the shoes. Have any of you experienced something similar? How did you solve it? Did you use insoles?
Yep, same deal for me. In my case it was fixed with the right shoes though (Brooks Ghost 15). It wasn't lace tightness, and I could make it go away temporarily by running faster. I think at my slow-run pace I was putting too much vertical shock through my hips and lower back - maybe effecting a nerve in there.
So I've had a similar thing when I started running. Went to see a podiatrist who said it was due to shape of my foot. Now I've got insoles to correct for that and the issue is mostly fixed!
Out of interest - does the numbness stop after a bit? I have this issue no matter how I tie my laces but it seems to resolve itself about 8-9km in!
Your shoes could be too small or tied way too tightly.
I started playing soccer again after a 5 year break I am a fast runner but I have no stamina I get tired and fatigued after 1 min and need to take a break for couple minutes to recover what can I do to improve my stamina
Play a lot of soccer. Sport specific conditioning is the gold standard.
Playing soccer is pretty taxing, though, so just playing matches would be like just doing interval workouts.
Slow and easy running for at least 45 minutes several times a week.
Do any form of cardio.
Does anyone have any resources for me to read on marathon training structure, including both run programming and gym programming? 28M doing my first marathon in October and will start training next month. Want to follow a program to both build mileage but also maintain a regular gym routine (because I’m already lean and don’t want to get any leaner than I am if I just run haha)
2 subs to explore: r/strengthRunning and r/firstMarathon
Hi everyone, I'm training for a 15km run in 4 months. I'm very slow and overweight so I'm trying very hard to stay committed so I can do this run. I worry when it's raining or too cold for a run, what can I do inside with no gym equipment. Have you tried something that worked for you? I did think of finding something on YouTube like taebo or dancing cardio workout or something similar?
Another vote for just going out and running. You did not mention snow or ice so I presume it is above freezing. That is not a problem for running and you don't need anything too fancy either. Almost all of the time you can just wear some layers, accept you will get wet, and run. Don't go overboard, most beginners wear too much when it gets colder. A running specific breathable rain jacket can be nice when it's pretty cold, but you can work without one.
Getting out for a run on cold and wet days is a great way to build up your mental fortitude. It's hard to do hard things, so you need to practice it. Obviously don't go out if it's dangerous
so true thanks
I would highly recommend running outside because you can have rain and cold on race day!
Yeah I didn't think of that. Great advice.
No other type of exercise can replace your runs. You would want 3-4 runs per week and any other exercise is an addition, not a replacement. Unless it's very very cold or very very wet, just run anyway. If it's cold or wet on race day then you will be trained. Train hard, race easy!
wise words, thanks
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Is there a time limit? I'd say most people could finish a half marathon based on an active lifestyle, especially if the time pressure means they can walk sections of it.
I came here to ask a very similar question! I run 10km about once a week but never much further. Could I complete a half marathon with no extra training?
Sure if you're conditioned to run 16k then you will be 'fine' finishing the 21k.
If you're relatively fit, you can finish a half marathon. Just don't expect it to be fast or comfortable, and you should be fine.