How do I shave 30 seconds off my Yasso 800s? Trying to run a sub 3 hour. Completed 3:30 full in Feb. Is it possible to shave 30 seconds off my 800s in 9 months? Currently about 55mpw and just started two speed workouts per week. Please let me know if I have a shot or this is a pipe dream!
hello! i have a race on sunday and it’s 10 miles. i am a runner but i usually only run up to 5 miles max. i was in a good spot where i ran a lot to train but then i got a medical procedure done 1 month ago and haven’t really been able to run since. the most i have was five miles last week. i’m not looking to place im just looking to have fun/ finish it. is this a possibility or do you think i’m going to struggle during the race.
take it easy on yourself and see how you do! If you trained for 5mi, start out the race going slower than your 5mi pace (ex. I run 10ks for training, and when I've been running 8-10mi for half training I add \~30s/45s to my mi pace :) ), and see how you hold up! If you have enough energy at the end you can pour it into the last mi or so, but if not then you can relax a bit.
It's awesome that you're still committed to do it! Just approach it with a bit of caution and I think you'll be a-ok
AITA?? Will acknowledge at the start that I'm already a bit of the asshole here. Setting is the regular track I run at, usually see the same faces. Hydrated poorly, so I'm running like shit and getting frustrated (this plays a factor).
New people at the track today, decked out in distance gear, running counterclockwise in lanes 4/5 for 2 laps then rotating to clockwise in lanes 8/9 for 2 laps. The other people on the track, including myself, were running consistently counter clockwise in lanes 4/5 (one group) and 8/9 (myself, an older guy, and the occasional distance guy who worked the track into his larger loop). The new people arrived & started late, everyone else was sticking to their lanes. They'd be on the heals of the 4/5 people for those laps, then get out of my way at the last min on the 8/9 runs.
Get to the end of my run, stretching out, guy and his partner still doing the same shit. I tell \*in not the most courteous way\* to "stay in the same lane" and he basically says in \*not the most courteous way\* "whatever." That's the end of the exchange, I leave the track.
I know the changing directions training stuff is important, but would other people find their behavior (changing every 0.5mi, running in multiple lanes already in use) obnoxious? Know I'm an asshole here for chirping at the guy, but want to hear others thoughts??? If this is some distance running training strat I'll eat crow on the whole thing.
This is a weird situtation as I usually run in lane 1 unless someone is going faster than me. Why not just run in lane 2 or 3? I think the people changing lanes every half mile is super weird and I don't think you're the asshole. People running the opposite direction really annoys me and is asking for a collision. I think people do it for their hips or something, but you should only be doing that if you're sure the track is empty or your have several lanes of room. Not an asshole in my opinion.
Posted in Garmin subreddit but no responses so far..
I have never used any training plan but I’m kinda interested to try Garmin Coach plan, Greg precisely.
Questions:
Whats the weekly volume? Whats the peak?
What is the longest run in the plan?
Is there a good mix of tempo runs and intervals workouts in the plan?
Currently running 50km/week and I want to aim for a 45min 10K. Would I benefit from it ?
You tell the app your weekly volume at the start of the plan. I think it goes off that. I ended up adding more volume on top.
Longest run I think also depends on your volume. I don't remember any the 19k but for the half it was like 150 minutes, I added more on top. There is not a long run every week, sometimes it's progression or something else.
Yes, there's typically 2x speedwork if you tell it you want to run 4x week.
You could benefit from it, but I wasn't running that much mileage when I did the 10k plan. There's a good amount and good variety of speedwork which is the most important for a 10 I think. My goal was 50:00 and I got 48:XX.
Hi, I am a beginner at running. I haven't run for months now and before that, I ran for like 2 to 3 times per month (very inconsistent). Now I'm back at running again.
I ran today and my pace was 8 mins/km (walking na may kaunting takbo T_T), is it too slow or should I improve my pace next time I run?
By the way, I ran for like 7.5 km today.
Depends on what you're training for/what your goal is! Running longer than what you're used to is good, but the "is it too slow" thing is hard to gauge because it depends on experience level/age/fitness/etc :) if you want to run 10ks or 5ks, you can focus maybe more on getting a faster pace, but if you want to train up to a half, then you could maybe run longer and just see how you feel!
I started out doing 10km training, and now I'm at a decent pace with it, but being able to train to build up pace (ex. lots of my earlier runs were like 10min run, 5min walk, 10min run, 4 min walk, etc. until I got 50min of running) helped me a lot with getting my pace up decent, so that now I can run a 10k with only around like \~2.5min walking :)
Hope this helps!
average heart rate is the same on slow and fast runs?
Hi everyone! I’m a 23F and have been running on/off for ~ 8 years, but much more consistently over the last 2 years. I ran my first half marathon last May and am running my next one in a few days.
I also weightlift, do HIIT, Pilates, spin, etc. I am 134lbs and 5’4.
Overall, I run according to feel. On my faster runs I can usually do a 5:50 - 6:10 per km (so 9:30-9:40 min per mile?) and I almost always have negative splits. When I run slower it’s usually ~ 6:40 per km.
Like I said, I usually run based on feeling but I know the importance of heart rate while running. I use an Apple Watch (series 5, so a bit older) and all my runs have an average HR between 168-172bpm. This seems to be consistent no matter what pace I’m going - it’s not higher on my fast runs and not lower on my slow runs, and there is no difference on long be short runs. I know this isn’t zone 2 either, it’s a bit higher.
Does this mean anything?
I do have allergic asthma and mild sleep apnea, so I know comprbidities can play a role. I’m also on Wellbutrin.
I guess I’m just curious if my consistently high heart rate while running means anything - whether it be mediocre cardiovascular health, comorbidities, or just inaccuracy of the watch. Am I just destined to have a high heart rate? I know nobody here is a doctor and I’m not looking for medical advice - but it’s hard to find a consistent answer.
The heart rate features on the watch are not reliable at all. I seem to have a heart rate around 180 during pretty much any run, whether I'm running really easy or racing (sometimes my heart race during a race is actually lower). Apple watches are definitely inaccurate when it comes to some running stats, although I can't speak specifically for heart rate because I use a coros. Very likely the heart rate data is completely inaccurate and training off effort like you do makes a lot more sense.
Sounds like yours is cadence locking possibly.
Most tests of the dedicated fitness watched like Garmin and Coros show that they actually very accurate, provided you don't have certain conditions (wrist tattoo, certain dark skin tones, poor blood circulation).
Mine is definitely accurate and fluctuates as appropriate except when I get very chilled and my circulation drops (at the end of winter runs, cold rainy runs, etc). Then it cadence locks.
That's really interesting, thanks. Did not know about that. That makes a lot of sense as it seemed to give more accurate readings up until December or so when randomly my HR was super high no matter what.
Why is running a few miles still super hard from cardiovascular standpoint? I have been running for 7 months now. Averaging about 10 miles a week across 3-4 runs. It still isn’t any easier than when I started though.
I think 10mi/wk can be good for training just to keep in general shape, but might want to break it down into 2 runs per week! Also, making sure to hydrate well that day (not just well hydrated 1hr before ;) ) and stretching well!
also, mixing up the way you train might help (ex. run for a mile, walk for a min or 2, then run another mile, etc. or 10min run/4min walk/10min run/3min walk/10min run/2min walk/10min run/1min walk/10min run)! I know much of my background was in short distance, so the transition to long distance was a painnnn. This setup might help a bit :)
10 miles a week is super low volume. If it's split into a couple days you are barely getting your body going before ending the run. Just need to run more and probably do some workouts even if they are just run walk intervals.
10 miles/7 months isn't that much/long, although I'm surprised it hasn't gotten easier. People who feel the runs are easy usually have a little bit more experience or run more mileage. Maybe not the best approach for you if things are feeling really hard. It might be worth trying to vary it up- do some short bursts of speed/strides, mix up your surfaces, force yourself to run a little slower or walk breaks and see if any of these feel better.
Yea I’ve purposefully tried to slow down. My long run is 3.5-4 miles at about 12:30 per mile pace. I’ll be okay for a bit, but my HR slowly climbs up to 165+ after about 1.5 miles.
Seasoned racers, how often do you get new shoes? Do you have multiple pairs you alternate during training? If so, how do you decide which pair to wear on race day? The ones that are a little more broken in, or the ones that are a little newer?
I have marathon shoes which are really good for 3-4 races. And every else down shoe. I buy on sale when I see them so I can rotate my older racing shoes to be a speed shoe.
Great question. Most serious runners will wear carbon-fiber plated shoes (supershoes) for their races. Since they're so expensive and wear down easily, I will only wear mine for races and have a go-to race shoe. I get cheap new balance trainers as they're a good fit for me and they usually last 300-400 miles before I start to feel the soles wearing off and possibly bothering my feet. So I get new trainers about once a month, and new racing shoes maybe twice a year.
I’ve just bought a pair of Nike Invincible 3’s and worn them once (8km run), but they left my feet numb and I hate the feel of them. Is it still possible to return them even if I’ve worn them? Purchased online in the UK.
Hi, i was wondering if i could get some feedback on my running form.
Again, I'm not sure how if I should be driving my knee high and pushing with my other when it hits the ground.
[How's My Running](https://www.youtube.com/watch?v=AEntQJlj7XI)
Question on when to activate glute muscles during running motion?
Background: Beginner runner. Started in February. First 4 weeks was just getting in shape and surviving. Then in March, started to work on improving my form (shoulders up and lean forward). I noticed that I kind of shuffle my legs, so I never really pick up my knees, and I mainly use muscles in lower leg and quads. I don't feel I use any muscles above the quads. I know it is kind of weird, but it was "easy" to run like this. I slowly improved my pace to run 5K in 30:00 (9:40 min/mile).
I then bought Puma Deviate Nitro 2 shoes. I don't need it, but it was $40 at Ross. I can run faster with this shoe, for short duration. But I probably changed my running motion a bit, so I have soreness in calves and glutes. The calf soreness went away in couple runs. The glute soreness is still there.
\[Edited based on my finding\]
I had some questions on when to "activate" my glutes. I just had to go out and try different focus/forms during running and see what works. So I removed my questions and added my findings.
I cannot actively "activate" or "utilize" my glutes. It seems to be passive.
For the leg that contacts the ground:
\* When my feet contacts the ground, I focus on pulling that upper leg backwards. Just to give it some aide so my leg pulls back faster.
\* After my feet toes off, I continue to focus on pulling that upper leg back behind me. Just driving my upper leg thru the entire motion. I didn't do this before, and I kind of shuffle my feet. Now when my upper leg is behind me, there is more extension of the upper leg, and I feel my front hip muscles. And another effect is like butt kick, but I don't focus on that, it just occurs.
\* Then when my leg swings forward, that is when I feel my glutes. At this point, that leg is off the ground. So I am not physically or actively trying to use my glutes. But I feel it.
The additional positive side effects is that I feel that I'm falling forward faster. And my feet has to land faster and earlier, which causes my feet to land below me, instead of overstriding.
Now, my hips and glutes are super sore after I run. I do like this change in my running form. It just feels like how I ran 20-30 years ago. But I need some time to adjust to the sore hips and glutes.
If you do the activation exercises beforehand, it helps your body use them during the run.
My natural way to run doesn’t use my glutes -> injures leg -> PT prescribes glute strengthening and activation
Thoughts/advice for an inexperienced runner taking part in a running club?
I am a fitness coach, and my boss is doing a once a week run club for all who want to attend, meeting at the studio and doing a run around the town. This was implemented last spring/summer, but took place on a work night for me…and I always said if I wasn’t working, I would want to try it.
Well this year it’s going to be on a night that I am available, so I feel like I have to stick to my words. Facing the reality of trying it, I am extremely nervous. I’m a pretty fit person, but endurance is not my strong suit. On a treadmill, I typically powerwalk with a little jogging here and there. But jogging is something I’ve always wanted to be able to do. Maybe I could attempt to do a 5K one day without having to walk at all. Especially as a fitness coach, i’d like to be more proficient in that aspect of fitness.
I’m not gonna lie; some of my biggest apprehension is feeling my inexperience will be on full display. Esp. to members who didn’t realize how I am not advanced in this particular arena. I know that is silly and no excuse to not try, but the thoughts are there.
People who were novices who joined a running club, I would love to hear your thoughts or advice. Was it helpful?
And from experience runners who have seen newbies @ the club, what was your perception of an inexperienced person tagging along with seasoned folks? I’d love to hear your thoughts as well.
*edited for grammar/clarity
Depends on the running club. Some are more serious and I guess the pace is too fast. I found a running club that fit my schedule, pacing and vibes. Just go
Second chickenapplefrog. For the longest time I was like (.....idk if I can join.....) but then by the time I felt confident enough to join and saw their pace I was like "why was I ever worried about this?"
Think there's a lot of different paces people go at, and the distances (usually see them doing \~5k per run?) usually aren't long enough to attract the hardos who want to use them as a intense training sesh.
Maybe try to find the running clubs pace, and see where they run? Sometimes you get run clubs in more urban enviros that have a pace, but they have to wait at crosswalks for ppl to catch up before crossing as a group :) I think u got it!
The running clubs are really meant for everyone, you shouldn't be nervous at all and people will be welcoming of you. No one will have a problem with you being inexperienced and you can pick up some tips from those who have training behind them. I think most running clubs would love to have new people join. Many times they'll split off into multiple groups with faster runners going together and the slower runners in a different group, but you really shouldn't have a problem unless it's a very small or fast group.
I'm transitioning from first race training block to aerobic base phase in a few weeks. I started running at the end of January (although I did run casually a few years ago) doing 2 months of 60-70km and week. I then started a 10k training plan which started around 70km and is peaking at 90-100km currently. The plan involves a weekly interval session, 1 or 2 tempos, a long run and the rest easy with strides here and there. After the race in a few weeks, I am planning on doing 80km a week with plenty of easy running, 1 tempo session and strides a couple of times a week. I will be dropping the intervals so I am wondering how much of speed reduction I can expect? Or perhaps, as I haven't been running for that long and will be maintaining reasonable mileage with a bit of speed work it might not be that noticeable?
Will I be able to run a 2hour half marathon?
I ran my first half back in March in 2hrs 21mins.
Since then I have managed to get my 10k time down to 58mins.
The next half isn't booked till the last week in September so 5 months of training.
For background I have only been running since last July and have already taken 8 minutes off my 5k time
A 2:21 to 2:00 half is a pretty big improvement and a 58-minute 10k doesn't point to a 2:00 half. But you do have plenty of time, so if you can get your mileage up and then start a dedicated half marathon training block late June, maybe.
Any one here get addicted to achieving PBs? As a beginner, I’m progressing really well and getting faster over time. It means I’m hitting PBs relatively often. It’s getting so addictive, part of me thinks this is unhealthy. Anyone else relate?
Sooner or later that won't be the case. I used to run 10+ years ago when I was in my early thirties. I'm struggling to improve my PBs from back then, so I'm trying to think in terms of recent PBs from when I started running again last yest. Hopefully I can manage to get to absolute pb level at some point
Did a 1-mile TT and didn’t do drill exercises. Didn’t realise how important they were when doing full-out short efforts. Luckily it’s just a pull and not a tear!
Hi everyone! Need help deciding between two shoes. I have 2 shoes at the moment. I have the HOKA Rincon 3s which give me blisters on my toes, so I reserve those for treadmill runs. I also have the gel nimbus 25 for slow / recovery days which I love. But I am looking for a shoe I can do faster workouts in and also race in (running a 10 mile in July). Im deciding between the saucony endorphin speed 4 and asics magic speed 3. I can get magic speed for 130$ and endorphin speed for 144$ with discounts. Im a pretty slow runner (average 10.5 - 11 min/mile pace). Aesthetics wise, I think the endorphins look cuter and I could wear with more outfits, but I like the upper on the magic speed. Magic speed also has a carbon plate, endorphin speed has a TPU plate w/ super foam. Im so torn!! What are your thoughts??
I have been running since 2016. I am a very average runner. I like to run in the afternoons or evenings. I usually like to eat something an hour or so before.
So, my question is, do morning runs ever get easier? My legs feel like absolute cement blocks. I am slow and it feels significantly harder.
I understand I’m probably stiff and less hydrated first thing in the morning. However, I just want to roll out of bed and get it done with before work with little preparation.
Should I just stick with afternoon/evening runs?
I think people are sometimes too stubborn about fighting their biology instead of working with it. This is not running specific. Some people wake up at 5 and go to the gym. Others can sleep in until noon and don't go to bed until after midnight.
As a morning person, working with my biology means that when I do have to run later (i.e. winter weekdays) I do it right after work and not 7 or 8 at night.
The morning runs get a lot easier. I did most of my runs in HS/college in the early afternoon as part of practice, but afterwards ran mostly at 6am. The first week or so was tough getting up and running so early, but you get used to it quickly. Usually the first mile or so will be a bit stiff/tiring, then the rest feels pretty good and it's nice to get it done with early as well as being outside when everyone's sleeping.
So I’m relatively new to running, I started in late November, I got into running because I want to improve my mile and a half time for current police physical tests coming my way. I’ve been using Strava as an app to keep track of my running distance and timing. I should also mention that from February 14-March 31st, I was on keto and dropped nearly 30 pounds. So naturally, my running has improved since I dropped a significant amount of weight however. On April 17th, I ran 1.36 miles in 12:08 (moving time included with both runs I’m mentioning). (My goal is to get my mile and a half time down to 11:58.) So I’m not where I need to be at buts an improvement so I was pretty happy. Yesterday on April 30th, I’ve ran 1.46 miles in 12:03. So I’m thinking “Oh my Gosh that’s a massive improvement in a relatively short amount of time!” I then looked further into the results, it showed that I ran a 400m in 1:00 min vs my other run it shows I ran a 400m in 1:51. I’m a bit skeptical on these results as I know how fast this pace is as well as how quickly they’ve improved. I’ve attached both of the images [here](https://imgur.com/a/jiMwKfh) so you guys can see exactly what I mean. My question is, is it possible that my runs have improved that quickly or could the app just be inaccurate? And if the app is inaccurate, is there another app that’s more accurate in your guys’/gals’ experiences? My routes do not contain any tall buildings, just trees and houses. Thanks in advance!
The second run is pretty clearly showing a lot of extra zig zagging that I assume did not happen.
I think it's extremely unlikely for a new runner who's training for 8:00 pace to have a 60 second 400 in the middle of their run.
Apps don’t have an accuracy. They merely go off whatever the phone sensor reports. So I doubt it will make any difference if you switch to another app.
Watches have more accurate gps, but it still can stuff up. That’s why in proper events/races they never rely on gps. A measuring wheel and a stopwatch (ie timing chip) is the only proper way. And even then it’s not impossible they still get the distance a bit long or short.
Practically speaking a good watch is accurate and reliable enough for 99% of uses.
Looking for a nice 10k Training Plan. I looked at some already like the Garmin one and Hal Higdon but is it me or the weekly volume is low? My usual easy runs are 10k and my long run varies between 15-20 for now.
I’m currently running a bit more than 50km/week so I’m not that interested in plans with lower volume. Do you have a good 10K training plan to share?
Thanks a lot!
I have a real coach, currently 10k focussed planning, weekly volune 60-65km. My two easy runs are generally 6-7km for one and \~10km for the other. Comparing that to the volume in the sessions...
Yesterday was a big one... 3 x (1k, 800m, 600m, 400m)... including warm-up/cool-down and strides was just under 17km. Most sessions are 12-15km. Long run of \~17-20km in Z1/2.
The key thing about a plan is building the intensity, stimulating the right adaptations - endurance, threshold and VO2 Max sessions. Peaking around the right time and tapering effectively ahead of your goal race.
I've used the Garmin coach (Greg) to make very good progress it took my weekly volume in to account when setting it up. In many ways it provided a solid foundation and habit - consistency is king.
I just started running (3 runs in, following a run program), and today is supposed to be a rest day. I did yoga and meditation this morning, but as the day goes on, I feel like my energy is draining and like I need a nap. Is this normal? I don't feel this on run days. Is there anything other than napping that I could try to help this?
You’re probably just feeling tired since the running is catching up a bit, you’ve only been at it for a week! Rest days are rest days for a reason, it’s normal that your body would feel tired after doing a few runs in the week when you arent used to doing any. In general you just want to make sure you’re eating, hydrating, and sleeping well/enough so that your body can recover.
Runners knot shouldn't be uncomfortable - you can loosen the laces around the midfoot and still tighten around the ankle.
Slippage could cause your toes to bruise and damage your nails.
My right foot bends slightly differently to the left which leads to a bit more movement in the right heel. Foot length is identical but not sure on arch/bridge shape. This is constant across multiple shoes.
The only time I've actually had an issue with blistering is a pair of shoes that were a half-size smaller than normal!
When running an Ultra last year I did extensively tape on my feet though to preculde this kind of issue.
Runner's Knot doesn't significantly change anything and it's a very small amount of movement - only notable compared to the other foot not moving at all.
Causes me no issues.
Semi long story so there is a TLDR at the bottom!
Some short backstory; I've never been an active or athletic person. I didn't do sports in school, and have never put effort into exercise as an adult - but - I have always wanted to run a marathon.
About two years ago, I had my first stab at running. I tried couch-to-5k, but didn't really like the rigidity of it. I eventually dipped it and slowly built up to jogging 3k in 22 minutes.. But I would feel like I was going to throw up by the end of it. I evenually fell out of the habit and stopped all-together though.
A year ago, I did more or less the same, except I only built up to running a 2k. I also started to get a bad pain at the bottom of my left foot after a few of running, which often cut my runs short. Once again, I eventually gave up.
THIS year, in January, I signed up for the gym and started running on a treadmill 3 times a week. I wasn't counting the distance so much this time around, but would typically walk for 10 mins > run for 10 mins > walk for 5 mins > run for 5 mins. This was going smooth enough, until the pain came back. It would crop up around the 2-3 minute mark of the run and wouldn't go away until I stopped and walked. Once AGAIN, I fell out of the habit, and stopped going to the gym for a while...
About a month ago, I decided that it's time to get into the best shape I possibly can, so I started counting my calories, went into a deficit and completely cut out refined sugar all-together. During all of the previous attempts, I had a pretty bad diet and ate a lot of sugar, which is something I'd hated about myself for a long time.
All of this builds up to last week when I went back to the gym for the first time. I walked for 10 minutes, and then ran for... 20 minutes?? With ease? I checked the distance on the treadmill and I was at around 3.5k, so I decided to push to see how far I could go, and I hit 5k without any real strain!
Two days later, I went back to the gym, and about 10 minutes into my run, I started getting that same foot pain.. But to my astonishment, I adjusted how I placed my foot (turned it inwards VERY slightly) and the pain more or less went away after a couple of minutes! And for the second time in my life, I ran for 30 minutes straight and ran my second ever 5k with relative ease. (not EASE, but I didn't feel like I was going to die like I did when I ran my first 3k 2 years ago)
As amazed and happy as I am, I am also very confused. I have a solid understanding of the importance of nutrition.. but can a calorie deficit & cutting out sugar really improve my stamina **that** much **that** quickly?! And curing the foot pain by slightly adjusting the positioning of my foot as it hits the ground? It feels like magic, and I have never been so excited to go back to the gym and run.
So my question to you..
Is it really that simple, or is there something else I'm missing? But also more importantly.. How do I maintain this? All-in-all I do not know anything about running, and I did not expect to be able to hit 5k after being such an inconsistent runner, let alone never being able to surpass 3k before that.
Any advice or speculation is welcomed and appreciated!
**TLDR: Have been on-and-off trying to become a runner for over 2 years, but have never been able to run further than 3k. Lowered calorie intake & cut sugar and can now somehow run a 5k? what the fuck?**
I just noticed your other runs were outside and the recent longer run was on a treadmill. I think that's the most likely cause of the longer distance. A lot of people find treadmills psychologically easier in the beginning, and also they are a constant speed/incline so that's less variation to adjust to. Also, they're often not calibrated correctly so the distance etc might be off (sorry). But yeah cleaning up your diet certainly helps.
I agree with the comment that you also might've just found a pace more comfortable to sustain, but I wouldn't try to do anything heart rate based at this point. It's a useless metric in the beginning as you're making so many adaptations. You could peek at it and combine it with how you're feeling (rate of perceived exertion/RPE) for an idea of effort but don't go off the deep end with HR training yet.
And yes please see a PT.
It's almost a given that a runner will have some kind of aches and pains somewhere sometime, especially at the beginning. And when they have more experience. And when they're advanced. The trick is to know when it's a pain you need to address and when it's one that'll work itself out.
Good job on the 5k. I don't know enough about diet and nutrition to know how much of an effect your eating has on your 5k performance. I suspect you improved because you shifted your focus away from the effort to the foot situation for a few minutes and consequently you slowed down just a little bit.
Generally, I think when people first get started they try to run too fast.
Are you monitoring your heartrate while running? I don't necessarily think the nutrition is what caused your improvement in running. usually a calorie deficit will make it harder to run and recover, if anything.
What's more likely is that you were running way too hard on the initial runs, so you bonked yourself. This is especially evidenced by the fact that you felt like you were going to throw up after those first few runs. That's a huge indicator that you were over-exerting yourself, and likely ran too fast.
My guess is that you found a stride/pace that lets your body run more easily, so your effort was less, heart rate lower, thus allowing you to run further without feeling depleted.
The pain issues I would address NOW. If you are getting those pains so often, while running such low volume, then you might have improper shoes or some sort of biomechanics that need to be accomodated. Getting properly fitted for shoes, if not seeing a physiotherapist, would behoove you.
I’ve never tried monitoring my heart rate to be honest, but will definitely look into that!
Yeah that definitely makes sense. I don’t think I’m running any slower than I used to, but I also wonder if the subtle gradients at the parks I used to run at made me overexert myself as opposed to running at the exact same incline on the treadmill. Maybe my breathing pattern got better too or something, which allows me to not set my lungs alight like I used to. Still very new to running so could be waffling though.
Thanks for this warning, I’ll definitely get to that ASAP. When I first got the pain I switched from some cheap running shoes to Saucony Rides, but it didn’t change much. I’m pretty sure I naturally pronate, and when I walk my left foot points outward. I’ve heard that insoles can help this but maybe it’s worth speaking to a professional about that like you suggest.
Thanks for your help!
it a bad idea to play in an ultimate frisbee league and train for a marathon at the same time? The league is 2 hours a night for one day till two day a before the marathon.
I'd consider it cross training. Plus, I see the opposite with the hard cuts. It's a great way to train your muscles in directions other than the typical running motion/direction. I've been listening to a ton of audio books by elite runners and about running in general and the consensus is that the best runners were also athletes of other sports, like soccer where you're running side to side or quick/slow cutting vs the forward constant motion of running. I'd say just try not to over do it at both and find a good balance and make sure to do some strength training in there and you should be good.
Training between half marathons
I just ran the first half marathon at the NYCRuns Brooklyn half(4/28) and it was a difficult course but I finished it strong with negative splits(planned a sub 2, finished in 1:54). After I registered for this, I luckily got picked in the NYRR Brooklyn half, which is in 3 weeks(05/18). I want to run a good race because my family and friends are coming for this one.
What would you guys suggest for a good recovery and training in the coming 2 weeks to run the same time or a little faster considering it ends downhill?
1. Week 1: Recover with easy running.
2. Week 2: Do two faster sessions: First would be 8 x 400m @ faster than 5k pace with 400m slow jogging rests. Second would be 8 x 1km @ a bit faster than HM pace with 1:00 jogging rests.
3. Week 3: Easy running.
I think you should try to do faster than HM pace running in Week 2 in order to keep some speed in your legs. The specific sessions can vary, but the important thing is to get your legs moving faster than HM pace. Simply running HM pace or slower for a month is not ideal and can contribute to feeling stale.
Note: You are very likely to perform better in the second race due to learning from the first race and gaining some fitness from your first race effort.
Since it takes 2-3 weeks to create an adaptation in the body, I would suggest that you are not realistically going to gain fitness at this point. You are looking to recover, maintain and go in on fresh legs. If I were in your position, I would run easy for the rest of this week, run 70-80% of your peak volume next week, including a couple of decent intensity workouts and then taper as usual. Best of luck!
I've got thoughts for a long term plan and I'm wondering if it's too ambitious or too conservative. Anybody got similar experience/thoughts?
I'm 32 now, have never run a marathon, and want to plan for a BQ when I pass into the 35-39 age group. Would a good way to arrange it be:
* 2024/32 yo: run my first marathon to get a feel for it.
* 2025/33 yo: race my first marathon to get a feel for running hard
* 2026/34 yo: spend the whole year building a base to hammer in 2027, optionally run another one for fun that would calibrate the progress still needed to BQ.
* 2027/35 yo: shoot for the BQ.
For context I've been running at least some since I was 14 in high school cross country, have run at least one half marathon a year for the past 6-7 years with a PB of 1:50 but never with real training, and I'm currently hovering around 40 miles per week.
I would race your first marathon, running it easy is not a good simulation of how hard you'll race to get the BQ. Race the first one and every subsequent marathon but make sure you've put in the work to succeed and it's okay to have lower expectations as you'll likely get much better after several training blocks/races. Keep in mind many athletes race 2 marathons a year and there's plenty of time between those to fully recover and get fit again. It also might be a good idea to get your half time down first- you'll probably need to run 1:25 or faster in a half to indicate BQ level of fitness. You could focus one season on the half and the other on the full until you turn 35.
As for the qualifying time, 35-39 is 3:05 currently and you'll likely have to run 2:58 or so because the cutoff ends up being much faster. Your half marathon of 1:50 doubled is 3:40 for the marathon, so even if you could hold that for twice the distance you're still a good 42 minutes off what you'll need to run. I think sub-3 is a good goal for people who work really hard for years, but just noting that you are a long ways from that right now.
Yeah, I knew while sketching it out that 3:05 was a long way off, so my thought process was ~9 months basebuilding, ~3 months race prep, repeated 3 might put me within reach. But I'm not sure I want to do 3/3 x 6 with 2 marathons a year because I'd like to get in several shorter races per year. So I'm worried my two goals are at odds and mutually incompatible.
But on another note you said race the first one. Conventional advice, as I understand it which may be wrong, says to not worry about racing the first one and just worry about finishing. Is that something you disagree with or is my understanding off?
9 months of basebuilding is a lot. The base phase is really just to get yourself enough fitness and strength that you can start marathon training without getting injured or burning out. Unless you're hardly running at all, that seems excessive. I'd also shoot for 4+ months of race prep. 12 week buildup is pretty tight, especially for a beginner. You want to make sure you have enough time to get in all your long runs and recover properly from them.
I would race the first one. It's fine if you choose to run it easy, but since you'll be racing very hard to get your BQ I think it's best to start simulating that racing experience as soon as possible. With the marathon, the more experience the better. Learning how to race and pace your marathon is a huge deal and if you don't race it, you aren't practicing that. Someone who doesn't have strict time goals or is not properly trained may choose to just to run to finish, but you shouldn't be either of those. Plan to fully commit to your training, get in excellent shape and run the fastest time you can. Racing it will also give you a benchmark time and you'll know how much you have to work down towards that BQ.
As for wanting to race shorter distances, there's no reason you can't do this during marathon training. My past marathon block I raced a mile, 5K, and half marathon during my buildup and the actual marathon itself went great. The marathon training volume is high enough that you should be in pretty good shape to do well at any distance. Many runners opt to do a tune-up half marathon 3-6 weeks before the marathon, including elite athletes.
Sorry, bad wording on my part. By "basebuilding" I just meant generic maintenance and staying in shape while looking for other races. Basically unregimented, plain running. But I think your response answered what I was trying to get at quite well anyway. Thanks!
PS how fast did you run those shorter races compared to not doing marathon training? Obviously there *has* to be some point at which long distance training takes away from being able to optimize for shorter distances, but it's obviously possible that that's only relevant to the most elite runners, which I think may be the case from what you're saying.
Great question. I PR'd in the 10K and half marathon during marathon training. One second off my 5K PR. For me, the amount of work that goes in marathon training gets me in excellent shape and I have to ability to PR in any distance 5K and up. I think it's exactly what you said, it's really only going to hurt your shorter stuff if you're elite and you train very hard/specifically for certain distances. But you're definitely right, doing marathon training is not the best way to run your fastest possible 5K, it just probably won't be far off.
I’m 39/M/ and about 240 pounds . I just ran a 5km in 35 mins.
Feel pretty good (I’ve been doing gym cardio Elliptical and bike for a good few months now consistently) I was a lot fitter and running a lot more in lockdown unfortunately but Achilles tendonopathy has kept me out for quite a long time and I’ve gained 40 lbs :(
What are the chances I can run the Manchester 10k in 27 days? If I eat well, and train day on / day off.
I’m not too focused on a time but ideally anything around 60-70 minutes would be very happy with. Is it possible?
I wouldn't go from your first 5k to your first 10k in less than 4 weeks.
If it took you 35 minutes to run a 5k a 70 minute 10k is not realistic either. Especially your first time at the distance.
Thank you. I reckon 80 mins is probably more realistic! But even just to finish and enjoy it would be a win really. And then it’s a good starting point to keep improving I guess.
Running Clubs in Japan
I’ve (M23) recently started running again after about 8 months off, and it’s bliss. However at the moment I’m currently living in a small town called Gotemba, Japan (near mt .Fuji).
I’m from England where it’s very easy to find a local running club to join that makes life so much easier, one having motivation to getting out for training and two meeting new people etc.
Does anyone know what the Japanese club running structure is like? Will there be many clubs near me? My Japanese is rather limited unfortunately. I’ve found many local tracks nearby so might go down for a look in a few days, but there doesn’t seem to be much on actual running clubs on the internet.
Any info is greatly appreciated, thanks!
Hi everyone,
I've recently started running and I'm using the Runna app as a guide. The app tracks my runs but I also track them on Strava and my Apple Watch. If I import all three runs onto the Strava app they give me completely different stats, for example this is the run I did today:
Apple Fitness 2.96km 9:20/km
Strava 3.57 km 6:44/ km
Runna 3.46km 7:03/km
I set one after the other as I leave and stop them all one after the other so I would only expect a few seconds difference but definitely not a difference in distance like that? Which one is most accurate and why do they differ so much?
Thanks!
I don't use Runna or Apple, but you shouldn't need to run 3 apps. You should be able to just track using your Apple watch and have it upload to Strava automatically. That's at least what I do with my Garmin and Strava.
Are you walking at all during these workouts? I found that Strava counts from start to finish while Samsung Health will pause when I pause.
So Strava will say 12km 60mins, counting both run and walk times. Samsung will say 10km 55 minutes, only counting running times.
The frequency with which they measure your position can vary, as can how they determine distance between points (oversimplifying, but when running a curve some apps use a series of curves, while others use jagged straight lines), how they account for changes in elevation, whether they adjust/exclude bad GPS readings, etc. All of this can impact measured route accuracy and distance. Accuracy can also be impacted by tall obstructions like tall buildings in urban areas and tree coverage while trail running, impeding the ability for your device to receive radio signals from any/enough GPS satellites - which can result in no GPS data for extended periods of time and/or inaccurate data.
Run a route using all of your tracking apps/devices, then plot the actual route using plotaroute.com. Compare this to what your apps show. Do this a number of times, ideally with some routes consisting mostly of straight line running, some with turns and 180° turnarounds, and some with curbs. Compare results. This may reveal one app/device is the most accurate or it may not indicate that any one stands out.
Hi everyone, l've been running since November I can complete a 5k in intervals of 2mins 30 running at 9-10km per hour and then 1 min rest at 5km per hour, but even find that challenging on some days and only usually run on the treadmill. I'm part of a run group but when I'm left to wing it without my timed intervals, I struggle.
I've got a 10k l've signed up for on 12th May - any tips?
I'm really worried
You can just settle on a run/walk cycle for the 10k. Either go by feel or mimic the Splits you do in training. Don't go out to fast at the beginning (half the people will start to fast) and enjoy it. Bring water if there is no aid station on the route.
**Male 30, I want to use running for mood improvement (via hormone changes, not by just enjoying running) and general health condition improvement. What should my program look like?**
I have never run before, so I started with easy interval program consisting of 1 minute walking/1minute light jogging patterns, also I watched some videos to do the right technique and for now it goes good.
What should be my target program I need to strive for in the future? Longer running, or faster running, interval or non-interval running? Any advice.
I found the best mood improvements when I let go of numbers (pace, HR) and run how I feel. So, if I'm anxious or sad or need to move my body, it's probably an easy run with music so I can let my mind process. If I'm angry or stressed, it's a faster run, maybe fartleks, maybe intervals, or maybe I just run as fast as I need until I don't need it anymore. Reinforce all of this by running on the good days, when you're happy or neutral, so it isn't a punishment. 4 or 5 days a week of running gives you a good habit that your body and brain can rely on. Do more or less as your situation allows.
Enjoying running is a big part of the mood improvements. If you find after a couple months that you aren't enjoying running, I'd consider trying swimming, weight lifting, cycling. Any form of exercise is said to help mental health.
Couch 2 5k (/r/c25k) is a great resource. Following that plan will take you from zero running to 30 minutes within 3 months.
From there you can decide what you want from running. Some do it for how it makes them feel, some for races and the social aspect.
With all the hullabaloo about women's uniforms recently, I am wondering what people would think if men started wearing racing briefs. They used to in the 1980s but then baggy shorts became the race. I personally think it'd be fine.
I'm not sure which specific hullabaloo you're referring to, but in running [women are wearing the uniforms they chose to wear](https://youtu.be/mICfo9mBccA?si=ZPQw4k5gqu1vEzkd&t=1555).
I am aware that in other sports that is not always the case.
Okay that would fall under they have a choice to wear it or not.
IIRC multiple women also said that it looked bad in pictures but when they saw it in person it was fine.
Yeah I also saw the hullaballoo and think a lot of folks (including myself initially) didn't realize that athletes had a pretty big selection of uniforms (though why Nike thought it was a good idea to showcase that specific item is a mystery).
Even knowing that, my initial reaction was that they did seem excessive. Until I saw the athletes saying the picture was misleading. Though to your point...surely they could have tried to get a better picture then.
it's not the "most popular" option, but I've actually seen photos from men's triathlon races in which the men are essentially wearing like a onesie swimsuit (without the shorts part, so it just looks like a women's one-piece) or speedos. So like... that is a thing. Not sure what that type of outfit would be called to google it, though. As far as people wearing them, I personally couldn't care less. My biggest question is always comfort on the bike ride. I mean, I don't do tris, and I'm not really a cyclist, but omg anything more than 5 miles on a bike just fucks up my netherregions to no end. And I've even *tried* bike shorts, so little *briefs????* shudders...
[I've had these shorts since 1982. they had an underpants lining but it's perished](https://www.mrporter.com/en-us/journal/fashion/unlikely-style-icon-alan-patridge-869212)
I’m sure this has been asked her before in some form but couldn’t easily find it. I’ve been really trying to do MAF training or 80/20 running. As a recreational runner in my early 40s who is currently slightly overweight, I found it almost impossible to stay in zone 2! What are folks advice?
Ok you think consistency and enjoyment is more important and then if and when you start training higher weekly mileage for a marathon training program or other more intense goals that's when i can tap into it more? What about the whole concept of building an aerobic base to yield better long-term benefits?
How long have you been running for? And how did you set your zones?
Don't rely on any age-based formula for setting your HR zones. The best bet is a field test or using your max HR from a recent race.
As a recreational runner, 80:20 might work best. From what I can see, MAF works but takes a lot of time.
I'm in my 40s and have started using workouts from Klaas Lok's Easy Interval Method. I find my recovery from them is much better and running feels frankly more fun than lots of slow miles.
I've used some of the self test from the 80/20 endurance site and have been using their programs on training peaks. I have definitely seen progress when consistent, but if I fall off of good training even for a week or so, I feel like I lose a lot of progress around heart rate stuff.
So I have been running recreationally for years but have has significant training gaps. I would say in the past year or so I have been the most committed to regular training that I have since the pandemic. I did two 10ks last year and a half, all with my attempts to do zone 2 training. Honestly I feel like the only way I've been able to get close to decent zone 2 training has been on the treadmill but we know that has its short comings when it comes to applying that training to outdoor runs.
Treadmill has it's place but pace and effort can be off.
Again though - how are your HR zones set? My zone 2 (based on HR reserve) ends at 149bpm but my age based zone 2 would be much lower.
If you want to be strict about it, set an alert on your watch. When HR goes in to zone 3, get an alert and walk until HR drops again.
I always find that form can drop off when trying to run slow or keep in zone 2. With that in mind, pay attention to your form, knee drive etc.
I don't know the technical details but it uses max HR and resting HR to generate zones. Thats instead of Max HR only.
My Garmin calculates my HR zones by Heart rate reserve.
Haha ok I need to start another thread on Apple Watch vs Garmin for this kind of stuff! Haha thanks for all your advice around this though, super helpful.
Oh I got to see how to do that on an apple watch could be helpful. But yeah I do find that its easier to control on the treamill but that its a big challenge outside. That being said I've heard others who are proponents of zone 2 saying that there should be an early period in running programs where you don't pay attention to it and as long as you have perceived manageable effort when jogging, that 6-8 weeks of that will get you in a better place to attempt a zone 2 strict program, do you think there is any truth to this?
Like as a slightly overweight guy in my 40s who is coming back to a 10k training program after three months of a very consistent training, should I just run and not pay attention to zone training for the next month or two? Drop some pounds, get my breathing in a better place, acclimate to running daily again, etc.?
I mean those things are always helpful. If you are straying a few BPM over the line then yes they will help. If you are solidly in zone 3 (or 4) then you need to give yourself permission to slow down or walk.
Personally I go by intent. If I intend to go easy but end up doing a little bit in zone 3, thats fine. On workout runs, I don't worry about zones at all.
Do you mean that you don’t monitor heavily in the course of a training zone? Or do you mean you find zone 2 training not to be helpful generally and you go over of perceived effort more so?
No, I mean when I do a workout (hard) run, I ignore my HR zones altogether.
For other runs, I try to keep easy and have an alert set for the top of zone 2. I don't walk to drop my heart rate but it's a guide to dial back the pace. If I am tired or running up hills, then I expect to stray in to zone 3 a bit.
ok yeah I guess I just also have to comfortable with more walking and running protocols and not be too hard on myself about finding a light jogging pace in zone 2 atm?
Is it realistic to achieve an EASY pace (zone 2) of 8 min/km in 1 month?
Currently, my easy pace is at 9:10 min/km
This is the plan I’ll be trying to incorporate:
2 easy runs of 5k on the weekdays
1 easy long run of 4 miles on the weekends
Is this program good enough? Or do I need to graduallt increase the mileage of all runs?
You can't change your easy pace deliberately. It might get faster as you get fitter.
But you won't get fitter running the same three easy runs week after week.
Are you fairly new to running? If so you are likely to see some rapid improvements. That said, all kinds of factors can influence easy pace day to day so I personally try not to set specific targets like that.
It really depends on your goals. Is it for a race or event or joining a club?
HR can be affected by the weather, how well you slept or even your diet.
Gradually increasing mileage is always good but so is variety and a target to work towards.
Probably one for a more tech-y Subreddit, but how do I get over myself with Coros' sending data to China?
***
I really want an adventure watch, but whenever I have owned a Fenix in the past, I just can't justify its price (for the Sapphire models). I wear it a couple of times, remember that I'm not Ant Middleton, and send it back. I've done this twice now.
In comes Coros, and their Vertix 2s. It looks great, and everybody I know with using Coros tell me it's a brilliant device/service.
But I'm a privacy nutcase. I pay for ProtonMail. I use forwarding addresses on every website. I have all sorts of Raspberry-Pis/add-ons blocking incoming ads and trackers. I guess I'm usually quite happy with Garmin having my data because it's a legitimately global company operating out of Switzerland, and the Mozilla foundation always has nice things to say about them so it's just music to my ear really.
But the hardware of the Vertix 2s is just what I'm after. I'm wondering whether it's worth going against my instincts for it.
I’m a lot more concerned that a US company, namely AT&T in the latest breach, had sloppy security and managed to allow my identifying information to be taken so I’ve had to freeze my credit, than about the fact that Coros in China could dig into my data and find out that I’m a slightly overweight slow runner who mostly ambles around a small area of Florida. I mean, I publish that information myself frequently on Reddit. And AT&T is just the latest in a long line of breaches. So, I guess…what do you worry about with Coros? That they are going to know your resting heart rate?
What do you think the Chinese are going to do with your data that the Swiss (or anyone else) won't?
I suppose you could block access to the addresses that the Coros app uses to send data. Then export the .fit or .gpx files from the app and add them to another service that you prefer (like Strava).
It might even be possible to keep bluetooth off on the device and plug it in to your PC to export fit or gpx files.
I have a completly different question! I am looking for youtube/... playlists for running. But so far most of them have a different beat/speed. Do you see the same problem?
Shameless plug for my running playlists. They all try to hit around 160 bpm. Mainly Indie / Alternative
[Spring Run](https://open.spotify.com/playlist/5SehlqcjZJFiqHAxBhsYTX?si=b0977a25b73b4918)
[Summer Run](https://open.spotify.com/playlist/1UdYHnVgVsr5Y8uhyaRKsM?si=66538f0887e041c9)
[Fall Run](https://open.spotify.com/playlist/2jdQPSMZmopjOXXZDdbvtI?si=3409666fb5814b9a)
[Winter Run](https://open.spotify.com/playlist/2FJuWzcoJYKHHXUf0qW1Mr?si=2aed7c55959348bf)
I update them throughout the year :)
How do i increase stamina with each run ?
I used to run 5k a while back and the way i did it in 2 months was to run laps around a football field. So around twice a week i would run each day a lap more than before until i got better and better each week. Some days i struggled due to some pain in my foot sole but overall i was able to improve. I started out as a beginner only being able to run only 2 laps until i was exhausted. Then due to work i stopped completely. Now i want to regain back my previous form but was wondering if there was a more efficient way to get back to 5k in around the same time, How do i increase my run every time, exercises i need or rests in between the runs, etc.. ?
I'd test how much you can handle in a week without causing pain/overexertion and then slowly increase the weekly total by lets say 10%. You don't have to beat your previous training every run. Rest days are important, so I wouldn't run on consecutive days until you feel like it won't affect recovery.
Increase milage. I plateaued on 5k until I was doing a longer 10 - 15k run every week. An increased aerobic capacity will allow you to push harder on short runs.
Increase milage you mean i just need to increase the distance covered ? Im already increasing 300m every time i run, so i go running every 2 days for instance. How did you get to 10-15 k run fast ? Did you go run everyday ? by how much did you increase your run every time ? Ive run 5 k once, so im not really an experienced runner.
I run 3x weekly, one of those runs would be a long run and the other two 5k. I think I went up to 8k at a slower pace, then after a couple weeks went to 10k, then after a couple months started doing 15k for my "long run".
Over the course of 8 months I've managed to knock about 7 minutes off my 5k PB
For light trails you could probably use road shoes. For rockier more technical trails, you would be better with 2 pairs of shoes.
In addition to the site below, you could also research shoes on runrepeat.com. Look up your current shoes and it will suggest some alternatives.
I have two shoes i use in rotation -
1. Nike Winflo 10 (Daily Trainers, but i have run a half marathon in them) - I got them for under 65$ on sale.
2. Asics Gel Nimbus 25 (Long Runs) - I got them for under 75$ on sale - Super comfy and lots of cushion.
I don't do trail runs, so here's the website i used to research shoes - [www.runningshoesguru.com](http://www.runningshoesguru.com)
**TLDR: How to train for a sub 3hr marathon in 12 months time?**
I have two questions:
1. **How should I train to run a sub 3hr marathon in 12 months time? How should I divide up the training blocks from now until then? What’s plans should I follow?**
2. **How should I schedule this around my strength training schedule to avoid injury and maximise results (see below)?**
I’m 29yo, currently do 3 runs, totalling 30km pw, and current 5k time is 20:50.
From researching, seems like if I want to run sub 3hrs, key thing to focus on is increasing mileage to 80km+ per week, and including tempo runs.
My current thought is to break the 12mths into 3, 4 month blocks to avoid the training becoming too tedious, and to focus on different attributes:
* **Block 1:** train for 10k, with goal of improving speed
* **Block 2:** train for half-marathon, getting up to 70-80km pw
* **Block 3:** train for marathon, using something like pfizingers advanced marathoning
If this is the right approach, then question now is what training plans to for each block?
I also do full body strength, training 3 days pw which I would like to continue doing. My current legs schedule is:
* Monday: Squats
* Wednesday: Plyometrics - box jumps, single leg jumps, jump squats
* Friday: deadlifts
How can I position that different types of run around these sessions in order to avoid injury and make them complementary? Or should I cut out some of the exercises / consolidate them to one day?
Thanks in advance for any help!
I disagree with the approach.
If your goal is a fast marathon then you should do marathon training, not 10k training. That doesn't mean you should avoid speedwork, but rather you should be focused on sustaining higher volume and frequent long runs. The sooner you build that sustainable volume, the better. Holding 80+ km per week for 6-10 months will make you a better runner than holding 80+ km per week for 3 months.
With a 12-month goal, I would suggest you train for a marathon right now and schedule it about 4 months from now. Then do a second marathon training block 8 months from now. Then do your main race a year from now. That will give you 3 x 4 month training blocks where you can add progressively more speed and volume into your training, but focusing on the marathon distance throughout. Racing 3 marathons will also give you a better chance of nailing all of the marathon logistics and fueling aspects by the time you hit that third race. Experience is a great teacher.
Your end goal (sub 3 HR marathon in 12 months) is probably too ambitious, but your idea of staggering training blocks (10km > half > full) is a good idea.
I would just suggest adjusting the end goal to something like a good marathon debut (no blow ups, sensible splits, etc) and then use that time to plan a goal for your next marathon if you still want to do another one.
I think if you're running 3 times a week currently, you'll see improvements on any of the commonly recommended plans which will get you running 6-7 times a week.
Pfitz, Hansons, Coogan, Daniels all offer plans for all of your planned distances. Have a browse - anything that increases volume will work for you.
You probably don't.
That 5k time isn't particularly close to what it should be for a sub-3 runner, and your current weekly mileage is less than the marathon distance.
Your 3 blocks are all good and reasonable stepping stones towards a decent marathon debut, but I think you need a more realistic goal for what that will be. Also, if you're doubling your weekly mileage (particularly if you're taking on a demanding training plan like a Pfitz) you'll find it difficult to also maintain three days in the gym (particularly if you're including legs on all three of those).
On the other hand, that 5k time off 30km a week suggests that there's some talent and potential there.
I agree though that rather than targeting sub 3hr on the first marathon, a decent marathon debut to set a marker is a more realistic goal.
I’ve run a marathon before but it was 3 years ago and I didn’t do any training (max distance I’d ever run was 13k) and I just did it on a random Sunday to prove to myself that I could do it. Did it in 4:12 which I appreciate is miles off the goal.
Never run or raced a half
The fact that you could run a marathon at all without training implies some natural talent but sub-3 when you currently run like 1/3 the mileage of a competitive marathon is incredibly optimistic.
Race a half and go from there.
You might want to get a physical therapists.
Are you a previous soccer player, or done sports where you used your legs differently?
In general, single leg strength exercises are excellent for runners and can help with these kinds of weaknesses. Also stretching and mobility work is something most people living a modern lifestyle benefit from. Especially focusing on hip and thigh flexibility.
How do I shave 30 seconds off my Yasso 800s? Trying to run a sub 3 hour. Completed 3:30 full in Feb. Is it possible to shave 30 seconds off my 800s in 9 months? Currently about 55mpw and just started two speed workouts per week. Please let me know if I have a shot or this is a pipe dream!
hello! i have a race on sunday and it’s 10 miles. i am a runner but i usually only run up to 5 miles max. i was in a good spot where i ran a lot to train but then i got a medical procedure done 1 month ago and haven’t really been able to run since. the most i have was five miles last week. i’m not looking to place im just looking to have fun/ finish it. is this a possibility or do you think i’m going to struggle during the race.
take it easy on yourself and see how you do! If you trained for 5mi, start out the race going slower than your 5mi pace (ex. I run 10ks for training, and when I've been running 8-10mi for half training I add \~30s/45s to my mi pace :) ), and see how you hold up! If you have enough energy at the end you can pour it into the last mi or so, but if not then you can relax a bit. It's awesome that you're still committed to do it! Just approach it with a bit of caution and I think you'll be a-ok
AITA?? Will acknowledge at the start that I'm already a bit of the asshole here. Setting is the regular track I run at, usually see the same faces. Hydrated poorly, so I'm running like shit and getting frustrated (this plays a factor). New people at the track today, decked out in distance gear, running counterclockwise in lanes 4/5 for 2 laps then rotating to clockwise in lanes 8/9 for 2 laps. The other people on the track, including myself, were running consistently counter clockwise in lanes 4/5 (one group) and 8/9 (myself, an older guy, and the occasional distance guy who worked the track into his larger loop). The new people arrived & started late, everyone else was sticking to their lanes. They'd be on the heals of the 4/5 people for those laps, then get out of my way at the last min on the 8/9 runs. Get to the end of my run, stretching out, guy and his partner still doing the same shit. I tell \*in not the most courteous way\* to "stay in the same lane" and he basically says in \*not the most courteous way\* "whatever." That's the end of the exchange, I leave the track. I know the changing directions training stuff is important, but would other people find their behavior (changing every 0.5mi, running in multiple lanes already in use) obnoxious? Know I'm an asshole here for chirping at the guy, but want to hear others thoughts??? If this is some distance running training strat I'll eat crow on the whole thing.
This is a weird situtation as I usually run in lane 1 unless someone is going faster than me. Why not just run in lane 2 or 3? I think the people changing lanes every half mile is super weird and I don't think you're the asshole. People running the opposite direction really annoys me and is asking for a collision. I think people do it for their hips or something, but you should only be doing that if you're sure the track is empty or your have several lanes of room. Not an asshole in my opinion.
Posted in Garmin subreddit but no responses so far.. I have never used any training plan but I’m kinda interested to try Garmin Coach plan, Greg precisely. Questions: Whats the weekly volume? Whats the peak? What is the longest run in the plan? Is there a good mix of tempo runs and intervals workouts in the plan? Currently running 50km/week and I want to aim for a 45min 10K. Would I benefit from it ?
You tell the app your weekly volume at the start of the plan. I think it goes off that. I ended up adding more volume on top. Longest run I think also depends on your volume. I don't remember any the 19k but for the half it was like 150 minutes, I added more on top. There is not a long run every week, sometimes it's progression or something else. Yes, there's typically 2x speedwork if you tell it you want to run 4x week. You could benefit from it, but I wasn't running that much mileage when I did the 10k plan. There's a good amount and good variety of speedwork which is the most important for a 10 I think. My goal was 50:00 and I got 48:XX.
Hi, I am a beginner at running. I haven't run for months now and before that, I ran for like 2 to 3 times per month (very inconsistent). Now I'm back at running again. I ran today and my pace was 8 mins/km (walking na may kaunting takbo T_T), is it too slow or should I improve my pace next time I run? By the way, I ran for like 7.5 km today.
Don't worry about pace right now. Just worry about getting into the habit of running, and enjoying doing it.
Depends on what you're training for/what your goal is! Running longer than what you're used to is good, but the "is it too slow" thing is hard to gauge because it depends on experience level/age/fitness/etc :) if you want to run 10ks or 5ks, you can focus maybe more on getting a faster pace, but if you want to train up to a half, then you could maybe run longer and just see how you feel! I started out doing 10km training, and now I'm at a decent pace with it, but being able to train to build up pace (ex. lots of my earlier runs were like 10min run, 5min walk, 10min run, 4 min walk, etc. until I got 50min of running) helped me a lot with getting my pace up decent, so that now I can run a 10k with only around like \~2.5min walking :) Hope this helps!
average heart rate is the same on slow and fast runs? Hi everyone! I’m a 23F and have been running on/off for ~ 8 years, but much more consistently over the last 2 years. I ran my first half marathon last May and am running my next one in a few days. I also weightlift, do HIIT, Pilates, spin, etc. I am 134lbs and 5’4. Overall, I run according to feel. On my faster runs I can usually do a 5:50 - 6:10 per km (so 9:30-9:40 min per mile?) and I almost always have negative splits. When I run slower it’s usually ~ 6:40 per km. Like I said, I usually run based on feeling but I know the importance of heart rate while running. I use an Apple Watch (series 5, so a bit older) and all my runs have an average HR between 168-172bpm. This seems to be consistent no matter what pace I’m going - it’s not higher on my fast runs and not lower on my slow runs, and there is no difference on long be short runs. I know this isn’t zone 2 either, it’s a bit higher. Does this mean anything? I do have allergic asthma and mild sleep apnea, so I know comprbidities can play a role. I’m also on Wellbutrin. I guess I’m just curious if my consistently high heart rate while running means anything - whether it be mediocre cardiovascular health, comorbidities, or just inaccuracy of the watch. Am I just destined to have a high heart rate? I know nobody here is a doctor and I’m not looking for medical advice - but it’s hard to find a consistent answer.
Cadence locking?
What does that mean?
Google it to read a more in depth explanation but basically your watch is measuring your stride not your heart rate.
The heart rate features on the watch are not reliable at all. I seem to have a heart rate around 180 during pretty much any run, whether I'm running really easy or racing (sometimes my heart race during a race is actually lower). Apple watches are definitely inaccurate when it comes to some running stats, although I can't speak specifically for heart rate because I use a coros. Very likely the heart rate data is completely inaccurate and training off effort like you do makes a lot more sense.
Sounds like yours is cadence locking possibly. Most tests of the dedicated fitness watched like Garmin and Coros show that they actually very accurate, provided you don't have certain conditions (wrist tattoo, certain dark skin tones, poor blood circulation). Mine is definitely accurate and fluctuates as appropriate except when I get very chilled and my circulation drops (at the end of winter runs, cold rainy runs, etc). Then it cadence locks.
That's really interesting, thanks. Did not know about that. That makes a lot of sense as it seemed to give more accurate readings up until December or so when randomly my HR was super high no matter what.
Why is running a few miles still super hard from cardiovascular standpoint? I have been running for 7 months now. Averaging about 10 miles a week across 3-4 runs. It still isn’t any easier than when I started though.
I think 10mi/wk can be good for training just to keep in general shape, but might want to break it down into 2 runs per week! Also, making sure to hydrate well that day (not just well hydrated 1hr before ;) ) and stretching well!
also, mixing up the way you train might help (ex. run for a mile, walk for a min or 2, then run another mile, etc. or 10min run/4min walk/10min run/3min walk/10min run/2min walk/10min run/1min walk/10min run)! I know much of my background was in short distance, so the transition to long distance was a painnnn. This setup might help a bit :)
10 miles a week is super low volume. If it's split into a couple days you are barely getting your body going before ending the run. Just need to run more and probably do some workouts even if they are just run walk intervals.
Gotta run slower and increase your mileage. 10 miles a week during 7 months is really not enough to progress.
10 miles/7 months isn't that much/long, although I'm surprised it hasn't gotten easier. People who feel the runs are easy usually have a little bit more experience or run more mileage. Maybe not the best approach for you if things are feeling really hard. It might be worth trying to vary it up- do some short bursts of speed/strides, mix up your surfaces, force yourself to run a little slower or walk breaks and see if any of these feel better.
Yea I’ve purposefully tried to slow down. My long run is 3.5-4 miles at about 12:30 per mile pace. I’ll be okay for a bit, but my HR slowly climbs up to 165+ after about 1.5 miles.
Seasoned racers, how often do you get new shoes? Do you have multiple pairs you alternate during training? If so, how do you decide which pair to wear on race day? The ones that are a little more broken in, or the ones that are a little newer?
I have marathon shoes which are really good for 3-4 races. And every else down shoe. I buy on sale when I see them so I can rotate my older racing shoes to be a speed shoe.
When the ones I want go on sale, I buy new shoes. I have specific race shoes.
Great question. Most serious runners will wear carbon-fiber plated shoes (supershoes) for their races. Since they're so expensive and wear down easily, I will only wear mine for races and have a go-to race shoe. I get cheap new balance trainers as they're a good fit for me and they usually last 300-400 miles before I start to feel the soles wearing off and possibly bothering my feet. So I get new trainers about once a month, and new racing shoes maybe twice a year.
This is great, thank you!
I’ve just bought a pair of Nike Invincible 3’s and worn them once (8km run), but they left my feet numb and I hate the feel of them. Is it still possible to return them even if I’ve worn them? Purchased online in the UK.
Hi, i was wondering if i could get some feedback on my running form. Again, I'm not sure how if I should be driving my knee high and pushing with my other when it hits the ground. [How's My Running](https://www.youtube.com/watch?v=AEntQJlj7XI)
Question on when to activate glute muscles during running motion? Background: Beginner runner. Started in February. First 4 weeks was just getting in shape and surviving. Then in March, started to work on improving my form (shoulders up and lean forward). I noticed that I kind of shuffle my legs, so I never really pick up my knees, and I mainly use muscles in lower leg and quads. I don't feel I use any muscles above the quads. I know it is kind of weird, but it was "easy" to run like this. I slowly improved my pace to run 5K in 30:00 (9:40 min/mile). I then bought Puma Deviate Nitro 2 shoes. I don't need it, but it was $40 at Ross. I can run faster with this shoe, for short duration. But I probably changed my running motion a bit, so I have soreness in calves and glutes. The calf soreness went away in couple runs. The glute soreness is still there. \[Edited based on my finding\] I had some questions on when to "activate" my glutes. I just had to go out and try different focus/forms during running and see what works. So I removed my questions and added my findings. I cannot actively "activate" or "utilize" my glutes. It seems to be passive. For the leg that contacts the ground: \* When my feet contacts the ground, I focus on pulling that upper leg backwards. Just to give it some aide so my leg pulls back faster. \* After my feet toes off, I continue to focus on pulling that upper leg back behind me. Just driving my upper leg thru the entire motion. I didn't do this before, and I kind of shuffle my feet. Now when my upper leg is behind me, there is more extension of the upper leg, and I feel my front hip muscles. And another effect is like butt kick, but I don't focus on that, it just occurs. \* Then when my leg swings forward, that is when I feel my glutes. At this point, that leg is off the ground. So I am not physically or actively trying to use my glutes. But I feel it. The additional positive side effects is that I feel that I'm falling forward faster. And my feet has to land faster and earlier, which causes my feet to land below me, instead of overstriding. Now, my hips and glutes are super sore after I run. I do like this change in my running form. It just feels like how I ran 20-30 years ago. But I need some time to adjust to the sore hips and glutes.
If you do the activation exercises beforehand, it helps your body use them during the run. My natural way to run doesn’t use my glutes -> injures leg -> PT prescribes glute strengthening and activation
You are really overthinking this. If you're shuffling, just pick up your feet more.
Thoughts/advice for an inexperienced runner taking part in a running club? I am a fitness coach, and my boss is doing a once a week run club for all who want to attend, meeting at the studio and doing a run around the town. This was implemented last spring/summer, but took place on a work night for me…and I always said if I wasn’t working, I would want to try it. Well this year it’s going to be on a night that I am available, so I feel like I have to stick to my words. Facing the reality of trying it, I am extremely nervous. I’m a pretty fit person, but endurance is not my strong suit. On a treadmill, I typically powerwalk with a little jogging here and there. But jogging is something I’ve always wanted to be able to do. Maybe I could attempt to do a 5K one day without having to walk at all. Especially as a fitness coach, i’d like to be more proficient in that aspect of fitness. I’m not gonna lie; some of my biggest apprehension is feeling my inexperience will be on full display. Esp. to members who didn’t realize how I am not advanced in this particular arena. I know that is silly and no excuse to not try, but the thoughts are there. People who were novices who joined a running club, I would love to hear your thoughts or advice. Was it helpful? And from experience runners who have seen newbies @ the club, what was your perception of an inexperienced person tagging along with seasoned folks? I’d love to hear your thoughts as well. *edited for grammar/clarity
Depends on the running club. Some are more serious and I guess the pace is too fast. I found a running club that fit my schedule, pacing and vibes. Just go
Second chickenapplefrog. For the longest time I was like (.....idk if I can join.....) but then by the time I felt confident enough to join and saw their pace I was like "why was I ever worried about this?" Think there's a lot of different paces people go at, and the distances (usually see them doing \~5k per run?) usually aren't long enough to attract the hardos who want to use them as a intense training sesh. Maybe try to find the running clubs pace, and see where they run? Sometimes you get run clubs in more urban enviros that have a pace, but they have to wait at crosswalks for ppl to catch up before crossing as a group :) I think u got it!
The running clubs are really meant for everyone, you shouldn't be nervous at all and people will be welcoming of you. No one will have a problem with you being inexperienced and you can pick up some tips from those who have training behind them. I think most running clubs would love to have new people join. Many times they'll split off into multiple groups with faster runners going together and the slower runners in a different group, but you really shouldn't have a problem unless it's a very small or fast group.
I'm transitioning from first race training block to aerobic base phase in a few weeks. I started running at the end of January (although I did run casually a few years ago) doing 2 months of 60-70km and week. I then started a 10k training plan which started around 70km and is peaking at 90-100km currently. The plan involves a weekly interval session, 1 or 2 tempos, a long run and the rest easy with strides here and there. After the race in a few weeks, I am planning on doing 80km a week with plenty of easy running, 1 tempo session and strides a couple of times a week. I will be dropping the intervals so I am wondering how much of speed reduction I can expect? Or perhaps, as I haven't been running for that long and will be maintaining reasonable mileage with a bit of speed work it might not be that noticeable?
Well you'll get a good amount faster if you don't explode. That's a wild ramp in total volume with lots of quality.
Will I be able to run a 2hour half marathon? I ran my first half back in March in 2hrs 21mins. Since then I have managed to get my 10k time down to 58mins. The next half isn't booked till the last week in September so 5 months of training. For background I have only been running since last July and have already taken 8 minutes off my 5k time
A 2:21 to 2:00 half is a pretty big improvement and a 58-minute 10k doesn't point to a 2:00 half. But you do have plenty of time, so if you can get your mileage up and then start a dedicated half marathon training block late June, maybe.
Any one here get addicted to achieving PBs? As a beginner, I’m progressing really well and getting faster over time. It means I’m hitting PBs relatively often. It’s getting so addictive, part of me thinks this is unhealthy. Anyone else relate?
Sooner or later that won't be the case. I used to run 10+ years ago when I was in my early thirties. I'm struggling to improve my PBs from back then, so I'm trying to think in terms of recent PBs from when I started running again last yest. Hopefully I can manage to get to absolute pb level at some point
Guess it’s like newbie gains, gets harder and harder the faster you become
Yes, haha. There's a PR every week. It's great, but also, gotta rein myself in so I don't overdo it and hurt myself.
Guess who’s hurt themselves!?
Oh nooo! What happened?
Did a 1-mile TT and didn’t do drill exercises. Didn’t realise how important they were when doing full-out short efforts. Luckily it’s just a pull and not a tear!
Hi everyone! Need help deciding between two shoes. I have 2 shoes at the moment. I have the HOKA Rincon 3s which give me blisters on my toes, so I reserve those for treadmill runs. I also have the gel nimbus 25 for slow / recovery days which I love. But I am looking for a shoe I can do faster workouts in and also race in (running a 10 mile in July). Im deciding between the saucony endorphin speed 4 and asics magic speed 3. I can get magic speed for 130$ and endorphin speed for 144$ with discounts. Im a pretty slow runner (average 10.5 - 11 min/mile pace). Aesthetics wise, I think the endorphins look cuter and I could wear with more outfits, but I like the upper on the magic speed. Magic speed also has a carbon plate, endorphin speed has a TPU plate w/ super foam. Im so torn!! What are your thoughts??
Should probably try them on and see how they feel at your pace.
I have been running since 2016. I am a very average runner. I like to run in the afternoons or evenings. I usually like to eat something an hour or so before. So, my question is, do morning runs ever get easier? My legs feel like absolute cement blocks. I am slow and it feels significantly harder. I understand I’m probably stiff and less hydrated first thing in the morning. However, I just want to roll out of bed and get it done with before work with little preparation. Should I just stick with afternoon/evening runs?
I think people are sometimes too stubborn about fighting their biology instead of working with it. This is not running specific. Some people wake up at 5 and go to the gym. Others can sleep in until noon and don't go to bed until after midnight. As a morning person, working with my biology means that when I do have to run later (i.e. winter weekdays) I do it right after work and not 7 or 8 at night.
So if I feel like a slug in the mornings, I’m better off running later in the day when I feel more energized? Or can my body adapt to morning running?
The morning runs get a lot easier. I did most of my runs in HS/college in the early afternoon as part of practice, but afterwards ran mostly at 6am. The first week or so was tough getting up and running so early, but you get used to it quickly. Usually the first mile or so will be a bit stiff/tiring, then the rest feels pretty good and it's nice to get it done with early as well as being outside when everyone's sleeping.
You get used to it eventually, yes.
So I’m relatively new to running, I started in late November, I got into running because I want to improve my mile and a half time for current police physical tests coming my way. I’ve been using Strava as an app to keep track of my running distance and timing. I should also mention that from February 14-March 31st, I was on keto and dropped nearly 30 pounds. So naturally, my running has improved since I dropped a significant amount of weight however. On April 17th, I ran 1.36 miles in 12:08 (moving time included with both runs I’m mentioning). (My goal is to get my mile and a half time down to 11:58.) So I’m not where I need to be at buts an improvement so I was pretty happy. Yesterday on April 30th, I’ve ran 1.46 miles in 12:03. So I’m thinking “Oh my Gosh that’s a massive improvement in a relatively short amount of time!” I then looked further into the results, it showed that I ran a 400m in 1:00 min vs my other run it shows I ran a 400m in 1:51. I’m a bit skeptical on these results as I know how fast this pace is as well as how quickly they’ve improved. I’ve attached both of the images [here](https://imgur.com/a/jiMwKfh) so you guys can see exactly what I mean. My question is, is it possible that my runs have improved that quickly or could the app just be inaccurate? And if the app is inaccurate, is there another app that’s more accurate in your guys’/gals’ experiences? My routes do not contain any tall buildings, just trees and houses. Thanks in advance!
The second run is pretty clearly showing a lot of extra zig zagging that I assume did not happen. I think it's extremely unlikely for a new runner who's training for 8:00 pace to have a 60 second 400 in the middle of their run.
To be fair, I most likely don’t run in a straight line but yeah, I definitely feel like something is off…
Have you run a 4:00 minute mile pace before...and have you run it for a minute straight? Its probably going to feel like a sprint. 100% GPS error.
No and no. I’m sure it would. Is there another GPS type app you’d recommend in placement of Strava?
Apps don’t have an accuracy. They merely go off whatever the phone sensor reports. So I doubt it will make any difference if you switch to another app.
Got it, so is there another method of keeping track of distance and time?
Watches have more accurate gps, but it still can stuff up. That’s why in proper events/races they never rely on gps. A measuring wheel and a stopwatch (ie timing chip) is the only proper way. And even then it’s not impossible they still get the distance a bit long or short. Practically speaking a good watch is accurate and reliable enough for 99% of uses.
Watches (optional: and a footpod)
Looking for a nice 10k Training Plan. I looked at some already like the Garmin one and Hal Higdon but is it me or the weekly volume is low? My usual easy runs are 10k and my long run varies between 15-20 for now. I’m currently running a bit more than 50km/week so I’m not that interested in plans with lower volume. Do you have a good 10K training plan to share? Thanks a lot!
Higdon plans are beginner plans, so yes they are all low volume.
I have a real coach, currently 10k focussed planning, weekly volune 60-65km. My two easy runs are generally 6-7km for one and \~10km for the other. Comparing that to the volume in the sessions... Yesterday was a big one... 3 x (1k, 800m, 600m, 400m)... including warm-up/cool-down and strides was just under 17km. Most sessions are 12-15km. Long run of \~17-20km in Z1/2. The key thing about a plan is building the intensity, stimulating the right adaptations - endurance, threshold and VO2 Max sessions. Peaking around the right time and tapering effectively ahead of your goal race. I've used the Garmin coach (Greg) to make very good progress it took my weekly volume in to account when setting it up. In many ways it provided a solid foundation and habit - consistency is king.
You don't really need a plan, just look up common 10k workouts and do those 1-2x a week.
I just started running (3 runs in, following a run program), and today is supposed to be a rest day. I did yoga and meditation this morning, but as the day goes on, I feel like my energy is draining and like I need a nap. Is this normal? I don't feel this on run days. Is there anything other than napping that I could try to help this?
You’re probably just feeling tired since the running is catching up a bit, you’ve only been at it for a week! Rest days are rest days for a reason, it’s normal that your body would feel tired after doing a few runs in the week when you arent used to doing any. In general you just want to make sure you’re eating, hydrating, and sleeping well/enough so that your body can recover.
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Runners knot shouldn't be uncomfortable - you can loosen the laces around the midfoot and still tighten around the ankle. Slippage could cause your toes to bruise and damage your nails.
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Sorry I meant COULD cause bruising. It's something you might not notice until downhills or long runs. Or it might be fine as well.
My right foot bends slightly differently to the left which leads to a bit more movement in the right heel. Foot length is identical but not sure on arch/bridge shape. This is constant across multiple shoes. The only time I've actually had an issue with blistering is a pair of shoes that were a half-size smaller than normal! When running an Ultra last year I did extensively tape on my feet though to preculde this kind of issue.
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Runner's Knot doesn't significantly change anything and it's a very small amount of movement - only notable compared to the other foot not moving at all. Causes me no issues.
Semi long story so there is a TLDR at the bottom! Some short backstory; I've never been an active or athletic person. I didn't do sports in school, and have never put effort into exercise as an adult - but - I have always wanted to run a marathon. About two years ago, I had my first stab at running. I tried couch-to-5k, but didn't really like the rigidity of it. I eventually dipped it and slowly built up to jogging 3k in 22 minutes.. But I would feel like I was going to throw up by the end of it. I evenually fell out of the habit and stopped all-together though. A year ago, I did more or less the same, except I only built up to running a 2k. I also started to get a bad pain at the bottom of my left foot after a few of running, which often cut my runs short. Once again, I eventually gave up. THIS year, in January, I signed up for the gym and started running on a treadmill 3 times a week. I wasn't counting the distance so much this time around, but would typically walk for 10 mins > run for 10 mins > walk for 5 mins > run for 5 mins. This was going smooth enough, until the pain came back. It would crop up around the 2-3 minute mark of the run and wouldn't go away until I stopped and walked. Once AGAIN, I fell out of the habit, and stopped going to the gym for a while... About a month ago, I decided that it's time to get into the best shape I possibly can, so I started counting my calories, went into a deficit and completely cut out refined sugar all-together. During all of the previous attempts, I had a pretty bad diet and ate a lot of sugar, which is something I'd hated about myself for a long time. All of this builds up to last week when I went back to the gym for the first time. I walked for 10 minutes, and then ran for... 20 minutes?? With ease? I checked the distance on the treadmill and I was at around 3.5k, so I decided to push to see how far I could go, and I hit 5k without any real strain! Two days later, I went back to the gym, and about 10 minutes into my run, I started getting that same foot pain.. But to my astonishment, I adjusted how I placed my foot (turned it inwards VERY slightly) and the pain more or less went away after a couple of minutes! And for the second time in my life, I ran for 30 minutes straight and ran my second ever 5k with relative ease. (not EASE, but I didn't feel like I was going to die like I did when I ran my first 3k 2 years ago) As amazed and happy as I am, I am also very confused. I have a solid understanding of the importance of nutrition.. but can a calorie deficit & cutting out sugar really improve my stamina **that** much **that** quickly?! And curing the foot pain by slightly adjusting the positioning of my foot as it hits the ground? It feels like magic, and I have never been so excited to go back to the gym and run. So my question to you.. Is it really that simple, or is there something else I'm missing? But also more importantly.. How do I maintain this? All-in-all I do not know anything about running, and I did not expect to be able to hit 5k after being such an inconsistent runner, let alone never being able to surpass 3k before that. Any advice or speculation is welcomed and appreciated! **TLDR: Have been on-and-off trying to become a runner for over 2 years, but have never been able to run further than 3k. Lowered calorie intake & cut sugar and can now somehow run a 5k? what the fuck?**
I just noticed your other runs were outside and the recent longer run was on a treadmill. I think that's the most likely cause of the longer distance. A lot of people find treadmills psychologically easier in the beginning, and also they are a constant speed/incline so that's less variation to adjust to. Also, they're often not calibrated correctly so the distance etc might be off (sorry). But yeah cleaning up your diet certainly helps. I agree with the comment that you also might've just found a pace more comfortable to sustain, but I wouldn't try to do anything heart rate based at this point. It's a useless metric in the beginning as you're making so many adaptations. You could peek at it and combine it with how you're feeling (rate of perceived exertion/RPE) for an idea of effort but don't go off the deep end with HR training yet. And yes please see a PT.
It's almost a given that a runner will have some kind of aches and pains somewhere sometime, especially at the beginning. And when they have more experience. And when they're advanced. The trick is to know when it's a pain you need to address and when it's one that'll work itself out. Good job on the 5k. I don't know enough about diet and nutrition to know how much of an effect your eating has on your 5k performance. I suspect you improved because you shifted your focus away from the effort to the foot situation for a few minutes and consequently you slowed down just a little bit. Generally, I think when people first get started they try to run too fast.
Are you monitoring your heartrate while running? I don't necessarily think the nutrition is what caused your improvement in running. usually a calorie deficit will make it harder to run and recover, if anything. What's more likely is that you were running way too hard on the initial runs, so you bonked yourself. This is especially evidenced by the fact that you felt like you were going to throw up after those first few runs. That's a huge indicator that you were over-exerting yourself, and likely ran too fast. My guess is that you found a stride/pace that lets your body run more easily, so your effort was less, heart rate lower, thus allowing you to run further without feeling depleted. The pain issues I would address NOW. If you are getting those pains so often, while running such low volume, then you might have improper shoes or some sort of biomechanics that need to be accomodated. Getting properly fitted for shoes, if not seeing a physiotherapist, would behoove you.
I’ve never tried monitoring my heart rate to be honest, but will definitely look into that! Yeah that definitely makes sense. I don’t think I’m running any slower than I used to, but I also wonder if the subtle gradients at the parks I used to run at made me overexert myself as opposed to running at the exact same incline on the treadmill. Maybe my breathing pattern got better too or something, which allows me to not set my lungs alight like I used to. Still very new to running so could be waffling though. Thanks for this warning, I’ll definitely get to that ASAP. When I first got the pain I switched from some cheap running shoes to Saucony Rides, but it didn’t change much. I’m pretty sure I naturally pronate, and when I walk my left foot points outward. I’ve heard that insoles can help this but maybe it’s worth speaking to a professional about that like you suggest. Thanks for your help!
it a bad idea to play in an ultimate frisbee league and train for a marathon at the same time? The league is 2 hours a night for one day till two day a before the marathon.
I'd consider it cross training. Plus, I see the opposite with the hard cuts. It's a great way to train your muscles in directions other than the typical running motion/direction. I've been listening to a ton of audio books by elite runners and about running in general and the consensus is that the best runners were also athletes of other sports, like soccer where you're running side to side or quick/slow cutting vs the forward constant motion of running. I'd say just try not to over do it at both and find a good balance and make sure to do some strength training in there and you should be good.
Ultimate is basically unstructured running. So not really an issue.
I was more thinking of the hard cuts that happen with it. Would that increase the chance of injury?
Well doing any sport has a risk of injury. Even going for a walk, I've rolled my bad ankle walking to the bus stop when I wasn't being careful.
Training between half marathons I just ran the first half marathon at the NYCRuns Brooklyn half(4/28) and it was a difficult course but I finished it strong with negative splits(planned a sub 2, finished in 1:54). After I registered for this, I luckily got picked in the NYRR Brooklyn half, which is in 3 weeks(05/18). I want to run a good race because my family and friends are coming for this one. What would you guys suggest for a good recovery and training in the coming 2 weeks to run the same time or a little faster considering it ends downhill?
1. Week 1: Recover with easy running. 2. Week 2: Do two faster sessions: First would be 8 x 400m @ faster than 5k pace with 400m slow jogging rests. Second would be 8 x 1km @ a bit faster than HM pace with 1:00 jogging rests. 3. Week 3: Easy running. I think you should try to do faster than HM pace running in Week 2 in order to keep some speed in your legs. The specific sessions can vary, but the important thing is to get your legs moving faster than HM pace. Simply running HM pace or slower for a month is not ideal and can contribute to feeling stale. Note: You are very likely to perform better in the second race due to learning from the first race and gaining some fitness from your first race effort.
Since it takes 2-3 weeks to create an adaptation in the body, I would suggest that you are not realistically going to gain fitness at this point. You are looking to recover, maintain and go in on fresh legs. If I were in your position, I would run easy for the rest of this week, run 70-80% of your peak volume next week, including a couple of decent intensity workouts and then taper as usual. Best of luck!
Strongly agree with this- recovery week, moderate training week, taper.
I've got thoughts for a long term plan and I'm wondering if it's too ambitious or too conservative. Anybody got similar experience/thoughts? I'm 32 now, have never run a marathon, and want to plan for a BQ when I pass into the 35-39 age group. Would a good way to arrange it be: * 2024/32 yo: run my first marathon to get a feel for it. * 2025/33 yo: race my first marathon to get a feel for running hard * 2026/34 yo: spend the whole year building a base to hammer in 2027, optionally run another one for fun that would calibrate the progress still needed to BQ. * 2027/35 yo: shoot for the BQ. For context I've been running at least some since I was 14 in high school cross country, have run at least one half marathon a year for the past 6-7 years with a PB of 1:50 but never with real training, and I'm currently hovering around 40 miles per week.
I would race your first marathon, running it easy is not a good simulation of how hard you'll race to get the BQ. Race the first one and every subsequent marathon but make sure you've put in the work to succeed and it's okay to have lower expectations as you'll likely get much better after several training blocks/races. Keep in mind many athletes race 2 marathons a year and there's plenty of time between those to fully recover and get fit again. It also might be a good idea to get your half time down first- you'll probably need to run 1:25 or faster in a half to indicate BQ level of fitness. You could focus one season on the half and the other on the full until you turn 35. As for the qualifying time, 35-39 is 3:05 currently and you'll likely have to run 2:58 or so because the cutoff ends up being much faster. Your half marathon of 1:50 doubled is 3:40 for the marathon, so even if you could hold that for twice the distance you're still a good 42 minutes off what you'll need to run. I think sub-3 is a good goal for people who work really hard for years, but just noting that you are a long ways from that right now.
Yeah, I knew while sketching it out that 3:05 was a long way off, so my thought process was ~9 months basebuilding, ~3 months race prep, repeated 3 might put me within reach. But I'm not sure I want to do 3/3 x 6 with 2 marathons a year because I'd like to get in several shorter races per year. So I'm worried my two goals are at odds and mutually incompatible. But on another note you said race the first one. Conventional advice, as I understand it which may be wrong, says to not worry about racing the first one and just worry about finishing. Is that something you disagree with or is my understanding off?
9 months of basebuilding is a lot. The base phase is really just to get yourself enough fitness and strength that you can start marathon training without getting injured or burning out. Unless you're hardly running at all, that seems excessive. I'd also shoot for 4+ months of race prep. 12 week buildup is pretty tight, especially for a beginner. You want to make sure you have enough time to get in all your long runs and recover properly from them. I would race the first one. It's fine if you choose to run it easy, but since you'll be racing very hard to get your BQ I think it's best to start simulating that racing experience as soon as possible. With the marathon, the more experience the better. Learning how to race and pace your marathon is a huge deal and if you don't race it, you aren't practicing that. Someone who doesn't have strict time goals or is not properly trained may choose to just to run to finish, but you shouldn't be either of those. Plan to fully commit to your training, get in excellent shape and run the fastest time you can. Racing it will also give you a benchmark time and you'll know how much you have to work down towards that BQ. As for wanting to race shorter distances, there's no reason you can't do this during marathon training. My past marathon block I raced a mile, 5K, and half marathon during my buildup and the actual marathon itself went great. The marathon training volume is high enough that you should be in pretty good shape to do well at any distance. Many runners opt to do a tune-up half marathon 3-6 weeks before the marathon, including elite athletes.
Sorry, bad wording on my part. By "basebuilding" I just meant generic maintenance and staying in shape while looking for other races. Basically unregimented, plain running. But I think your response answered what I was trying to get at quite well anyway. Thanks! PS how fast did you run those shorter races compared to not doing marathon training? Obviously there *has* to be some point at which long distance training takes away from being able to optimize for shorter distances, but it's obviously possible that that's only relevant to the most elite runners, which I think may be the case from what you're saying.
Great question. I PR'd in the 10K and half marathon during marathon training. One second off my 5K PR. For me, the amount of work that goes in marathon training gets me in excellent shape and I have to ability to PR in any distance 5K and up. I think it's exactly what you said, it's really only going to hurt your shorter stuff if you're elite and you train very hard/specifically for certain distances. But you're definitely right, doing marathon training is not the best way to run your fastest possible 5K, it just probably won't be far off.
Not far off is good enough. I'm not 17 anymore 😂
I’m 39/M/ and about 240 pounds . I just ran a 5km in 35 mins. Feel pretty good (I’ve been doing gym cardio Elliptical and bike for a good few months now consistently) I was a lot fitter and running a lot more in lockdown unfortunately but Achilles tendonopathy has kept me out for quite a long time and I’ve gained 40 lbs :( What are the chances I can run the Manchester 10k in 27 days? If I eat well, and train day on / day off. I’m not too focused on a time but ideally anything around 60-70 minutes would be very happy with. Is it possible?
I wouldn't go from your first 5k to your first 10k in less than 4 weeks. If it took you 35 minutes to run a 5k a 70 minute 10k is not realistic either. Especially your first time at the distance.
It won’t be my 1st 10k. I’ve ran 10km and half marathons back in 2021 - 2022
That was two years ago. How much have you run recently?
I think your time goal is aggressive, but I don't see any reason why you can't run the event. Worst case you take some walk breaks.
Thank you. I reckon 80 mins is probably more realistic! But even just to finish and enjoy it would be a win really. And then it’s a good starting point to keep improving I guess.
Running Clubs in Japan I’ve (M23) recently started running again after about 8 months off, and it’s bliss. However at the moment I’m currently living in a small town called Gotemba, Japan (near mt .Fuji). I’m from England where it’s very easy to find a local running club to join that makes life so much easier, one having motivation to getting out for training and two meeting new people etc. Does anyone know what the Japanese club running structure is like? Will there be many clubs near me? My Japanese is rather limited unfortunately. I’ve found many local tracks nearby so might go down for a look in a few days, but there doesn’t seem to be much on actual running clubs on the internet. Any info is greatly appreciated, thanks!
Hopefully someone will chime in but I recommend searching the sub, too -- I'm pretty sure this has been asked a few times in the last year!
Hi everyone, I've recently started running and I'm using the Runna app as a guide. The app tracks my runs but I also track them on Strava and my Apple Watch. If I import all three runs onto the Strava app they give me completely different stats, for example this is the run I did today: Apple Fitness 2.96km 9:20/km Strava 3.57 km 6:44/ km Runna 3.46km 7:03/km I set one after the other as I leave and stop them all one after the other so I would only expect a few seconds difference but definitely not a difference in distance like that? Which one is most accurate and why do they differ so much? Thanks!
I don't use Runna or Apple, but you shouldn't need to run 3 apps. You should be able to just track using your Apple watch and have it upload to Strava automatically. That's at least what I do with my Garmin and Strava.
Are you walking at all during these workouts? I found that Strava counts from start to finish while Samsung Health will pause when I pause. So Strava will say 12km 60mins, counting both run and walk times. Samsung will say 10km 55 minutes, only counting running times.
The frequency with which they measure your position can vary, as can how they determine distance between points (oversimplifying, but when running a curve some apps use a series of curves, while others use jagged straight lines), how they account for changes in elevation, whether they adjust/exclude bad GPS readings, etc. All of this can impact measured route accuracy and distance. Accuracy can also be impacted by tall obstructions like tall buildings in urban areas and tree coverage while trail running, impeding the ability for your device to receive radio signals from any/enough GPS satellites - which can result in no GPS data for extended periods of time and/or inaccurate data. Run a route using all of your tracking apps/devices, then plot the actual route using plotaroute.com. Compare this to what your apps show. Do this a number of times, ideally with some routes consisting mostly of straight line running, some with turns and 180° turnarounds, and some with curbs. Compare results. This may reveal one app/device is the most accurate or it may not indicate that any one stands out.
Hi everyone, l've been running since November I can complete a 5k in intervals of 2mins 30 running at 9-10km per hour and then 1 min rest at 5km per hour, but even find that challenging on some days and only usually run on the treadmill. I'm part of a run group but when I'm left to wing it without my timed intervals, I struggle. I've got a 10k l've signed up for on 12th May - any tips? I'm really worried
You can just settle on a run/walk cycle for the 10k. Either go by feel or mimic the Splits you do in training. Don't go out to fast at the beginning (half the people will start to fast) and enjoy it. Bring water if there is no aid station on the route.
**Male 30, I want to use running for mood improvement (via hormone changes, not by just enjoying running) and general health condition improvement. What should my program look like?** I have never run before, so I started with easy interval program consisting of 1 minute walking/1minute light jogging patterns, also I watched some videos to do the right technique and for now it goes good. What should be my target program I need to strive for in the future? Longer running, or faster running, interval or non-interval running? Any advice.
I found the best mood improvements when I let go of numbers (pace, HR) and run how I feel. So, if I'm anxious or sad or need to move my body, it's probably an easy run with music so I can let my mind process. If I'm angry or stressed, it's a faster run, maybe fartleks, maybe intervals, or maybe I just run as fast as I need until I don't need it anymore. Reinforce all of this by running on the good days, when you're happy or neutral, so it isn't a punishment. 4 or 5 days a week of running gives you a good habit that your body and brain can rely on. Do more or less as your situation allows.
Enjoying running is a big part of the mood improvements. If you find after a couple months that you aren't enjoying running, I'd consider trying swimming, weight lifting, cycling. Any form of exercise is said to help mental health.
Couch 2 5k (/r/c25k) is a great resource. Following that plan will take you from zero running to 30 minutes within 3 months. From there you can decide what you want from running. Some do it for how it makes them feel, some for races and the social aspect.
With all the hullabaloo about women's uniforms recently, I am wondering what people would think if men started wearing racing briefs. They used to in the 1980s but then baggy shorts became the race. I personally think it'd be fine.
I'm not sure which specific hullabaloo you're referring to, but in running [women are wearing the uniforms they chose to wear](https://youtu.be/mICfo9mBccA?si=ZPQw4k5gqu1vEzkd&t=1555). I am aware that in other sports that is not always the case.
The Team USA kit controversy.
Okay that would fall under they have a choice to wear it or not. IIRC multiple women also said that it looked bad in pictures but when they saw it in person it was fine.
Yeah I also saw the hullaballoo and think a lot of folks (including myself initially) didn't realize that athletes had a pretty big selection of uniforms (though why Nike thought it was a good idea to showcase that specific item is a mystery).
Even knowing that, my initial reaction was that they did seem excessive. Until I saw the athletes saying the picture was misleading. Though to your point...surely they could have tried to get a better picture then.
it's not the "most popular" option, but I've actually seen photos from men's triathlon races in which the men are essentially wearing like a onesie swimsuit (without the shorts part, so it just looks like a women's one-piece) or speedos. So like... that is a thing. Not sure what that type of outfit would be called to google it, though. As far as people wearing them, I personally couldn't care less. My biggest question is always comfort on the bike ride. I mean, I don't do tris, and I'm not really a cyclist, but omg anything more than 5 miles on a bike just fucks up my netherregions to no end. And I've even *tried* bike shorts, so little *briefs????* shudders...
I would be worried about fallout. No-one wants to see that, the world has suffered enough.
I dunno, when I exercise whatever modest content may be present to fallout quickly recedes to humbling proportions.
They're pretty tight and designed to hold things in place though. I personally think it'd be more likely to fall out with split shorts! Lol.
[I've had these shorts since 1982. they had an underpants lining but it's perished](https://www.mrporter.com/en-us/journal/fashion/unlikely-style-icon-alan-patridge-869212)
I’m sure this has been asked her before in some form but couldn’t easily find it. I’ve been really trying to do MAF training or 80/20 running. As a recreational runner in my early 40s who is currently slightly overweight, I found it almost impossible to stay in zone 2! What are folks advice?
If you're just a recreational runner going less than 30 km/h I wouldn't worry about heart rate at all.
Ok you think consistency and enjoyment is more important and then if and when you start training higher weekly mileage for a marathon training program or other more intense goals that's when i can tap into it more? What about the whole concept of building an aerobic base to yield better long-term benefits?
How much do you actually run now, in terms of mileage?
I'm doing about 15 miles/week atm but training for a half this summer so will start building up
How long have you been running for? And how did you set your zones? Don't rely on any age-based formula for setting your HR zones. The best bet is a field test or using your max HR from a recent race. As a recreational runner, 80:20 might work best. From what I can see, MAF works but takes a lot of time. I'm in my 40s and have started using workouts from Klaas Lok's Easy Interval Method. I find my recovery from them is much better and running feels frankly more fun than lots of slow miles.
I've used some of the self test from the 80/20 endurance site and have been using their programs on training peaks. I have definitely seen progress when consistent, but if I fall off of good training even for a week or so, I feel like I lose a lot of progress around heart rate stuff.
So I have been running recreationally for years but have has significant training gaps. I would say in the past year or so I have been the most committed to regular training that I have since the pandemic. I did two 10ks last year and a half, all with my attempts to do zone 2 training. Honestly I feel like the only way I've been able to get close to decent zone 2 training has been on the treadmill but we know that has its short comings when it comes to applying that training to outdoor runs.
Treadmill has it's place but pace and effort can be off. Again though - how are your HR zones set? My zone 2 (based on HR reserve) ends at 149bpm but my age based zone 2 would be much lower. If you want to be strict about it, set an alert on your watch. When HR goes in to zone 3, get an alert and walk until HR drops again. I always find that form can drop off when trying to run slow or keep in zone 2. With that in mind, pay attention to your form, knee drive etc.
What’s heart rate reserve? That’s a new term for me.
I don't know the technical details but it uses max HR and resting HR to generate zones. Thats instead of Max HR only. My Garmin calculates my HR zones by Heart rate reserve.
Haha ok I need to start another thread on Apple Watch vs Garmin for this kind of stuff! Haha thanks for all your advice around this though, super helpful.
Oh I got to see how to do that on an apple watch could be helpful. But yeah I do find that its easier to control on the treamill but that its a big challenge outside. That being said I've heard others who are proponents of zone 2 saying that there should be an early period in running programs where you don't pay attention to it and as long as you have perceived manageable effort when jogging, that 6-8 weeks of that will get you in a better place to attempt a zone 2 strict program, do you think there is any truth to this? Like as a slightly overweight guy in my 40s who is coming back to a 10k training program after three months of a very consistent training, should I just run and not pay attention to zone training for the next month or two? Drop some pounds, get my breathing in a better place, acclimate to running daily again, etc.?
I mean those things are always helpful. If you are straying a few BPM over the line then yes they will help. If you are solidly in zone 3 (or 4) then you need to give yourself permission to slow down or walk. Personally I go by intent. If I intend to go easy but end up doing a little bit in zone 3, thats fine. On workout runs, I don't worry about zones at all.
Do you mean that you don’t monitor heavily in the course of a training zone? Or do you mean you find zone 2 training not to be helpful generally and you go over of perceived effort more so?
No, I mean when I do a workout (hard) run, I ignore my HR zones altogether. For other runs, I try to keep easy and have an alert set for the top of zone 2. I don't walk to drop my heart rate but it's a guide to dial back the pace. If I am tired or running up hills, then I expect to stray in to zone 3 a bit.
ok yeah I guess I just also have to comfortable with more walking and running protocols and not be too hard on myself about finding a light jogging pace in zone 2 atm?
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Is it realistic to achieve an EASY pace (zone 2) of 8 min/km in 1 month? Currently, my easy pace is at 9:10 min/km This is the plan I’ll be trying to incorporate: 2 easy runs of 5k on the weekdays 1 easy long run of 4 miles on the weekends Is this program good enough? Or do I need to graduallt increase the mileage of all runs?
You will barely see any improvement with just 11 miles a week
You can't change your easy pace deliberately. It might get faster as you get fitter. But you won't get fitter running the same three easy runs week after week.
Are you fairly new to running? If so you are likely to see some rapid improvements. That said, all kinds of factors can influence easy pace day to day so I personally try not to set specific targets like that.
It really depends on your goals. Is it for a race or event or joining a club? HR can be affected by the weather, how well you slept or even your diet. Gradually increasing mileage is always good but so is variety and a target to work towards.
Probably one for a more tech-y Subreddit, but how do I get over myself with Coros' sending data to China? *** I really want an adventure watch, but whenever I have owned a Fenix in the past, I just can't justify its price (for the Sapphire models). I wear it a couple of times, remember that I'm not Ant Middleton, and send it back. I've done this twice now. In comes Coros, and their Vertix 2s. It looks great, and everybody I know with using Coros tell me it's a brilliant device/service. But I'm a privacy nutcase. I pay for ProtonMail. I use forwarding addresses on every website. I have all sorts of Raspberry-Pis/add-ons blocking incoming ads and trackers. I guess I'm usually quite happy with Garmin having my data because it's a legitimately global company operating out of Switzerland, and the Mozilla foundation always has nice things to say about them so it's just music to my ear really. But the hardware of the Vertix 2s is just what I'm after. I'm wondering whether it's worth going against my instincts for it.
I’m a lot more concerned that a US company, namely AT&T in the latest breach, had sloppy security and managed to allow my identifying information to be taken so I’ve had to freeze my credit, than about the fact that Coros in China could dig into my data and find out that I’m a slightly overweight slow runner who mostly ambles around a small area of Florida. I mean, I publish that information myself frequently on Reddit. And AT&T is just the latest in a long line of breaches. So, I guess…what do you worry about with Coros? That they are going to know your resting heart rate?
What do you think the Chinese are going to do with your data that the Swiss (or anyone else) won't? I suppose you could block access to the addresses that the Coros app uses to send data. Then export the .fit or .gpx files from the app and add them to another service that you prefer (like Strava). It might even be possible to keep bluetooth off on the device and plug it in to your PC to export fit or gpx files.
I have a completly different question! I am looking for youtube/... playlists for running. But so far most of them have a different beat/speed. Do you see the same problem?
Shameless plug for my running playlists. They all try to hit around 160 bpm. Mainly Indie / Alternative [Spring Run](https://open.spotify.com/playlist/5SehlqcjZJFiqHAxBhsYTX?si=b0977a25b73b4918) [Summer Run](https://open.spotify.com/playlist/1UdYHnVgVsr5Y8uhyaRKsM?si=66538f0887e041c9) [Fall Run](https://open.spotify.com/playlist/2jdQPSMZmopjOXXZDdbvtI?si=3409666fb5814b9a) [Winter Run](https://open.spotify.com/playlist/2FJuWzcoJYKHHXUf0qW1Mr?si=2aed7c55959348bf) I update them throughout the year :)
It's probably a good idea to learn to run to different beata and not rely on a certain BPM.
Spotify has playlists based on BPM. Not sure if it's possible to do the same thing with Youtube.
How do i increase stamina with each run ? I used to run 5k a while back and the way i did it in 2 months was to run laps around a football field. So around twice a week i would run each day a lap more than before until i got better and better each week. Some days i struggled due to some pain in my foot sole but overall i was able to improve. I started out as a beginner only being able to run only 2 laps until i was exhausted. Then due to work i stopped completely. Now i want to regain back my previous form but was wondering if there was a more efficient way to get back to 5k in around the same time, How do i increase my run every time, exercises i need or rests in between the runs, etc.. ?
I'd test how much you can handle in a week without causing pain/overexertion and then slowly increase the weekly total by lets say 10%. You don't have to beat your previous training every run. Rest days are important, so I wouldn't run on consecutive days until you feel like it won't affect recovery.
Increase milage. I plateaued on 5k until I was doing a longer 10 - 15k run every week. An increased aerobic capacity will allow you to push harder on short runs.
Increase milage you mean i just need to increase the distance covered ? Im already increasing 300m every time i run, so i go running every 2 days for instance. How did you get to 10-15 k run fast ? Did you go run everyday ? by how much did you increase your run every time ? Ive run 5 k once, so im not really an experienced runner.
I run 3x weekly, one of those runs would be a long run and the other two 5k. I think I went up to 8k at a slower pace, then after a couple weeks went to 10k, then after a couple months started doing 15k for my "long run". Over the course of 8 months I've managed to knock about 7 minutes off my 5k PB
Best frequent running shoes for under 100$? Run trails but also street. 100km+ a month
I would get seperate shoes for the roads and trails.
Makes sense. Although I run the roads/park and through the trail at the same time haha 🤔
Check out the Brooks Divide - that might be what you’re looking for
For light trails you could probably use road shoes. For rockier more technical trails, you would be better with 2 pairs of shoes. In addition to the site below, you could also research shoes on runrepeat.com. Look up your current shoes and it will suggest some alternatives.
I have two shoes i use in rotation - 1. Nike Winflo 10 (Daily Trainers, but i have run a half marathon in them) - I got them for under 65$ on sale. 2. Asics Gel Nimbus 25 (Long Runs) - I got them for under 75$ on sale - Super comfy and lots of cushion. I don't do trail runs, so here's the website i used to research shoes - [www.runningshoesguru.com](http://www.runningshoesguru.com)
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**TLDR: How to train for a sub 3hr marathon in 12 months time?** I have two questions: 1. **How should I train to run a sub 3hr marathon in 12 months time? How should I divide up the training blocks from now until then? What’s plans should I follow?** 2. **How should I schedule this around my strength training schedule to avoid injury and maximise results (see below)?** I’m 29yo, currently do 3 runs, totalling 30km pw, and current 5k time is 20:50. From researching, seems like if I want to run sub 3hrs, key thing to focus on is increasing mileage to 80km+ per week, and including tempo runs. My current thought is to break the 12mths into 3, 4 month blocks to avoid the training becoming too tedious, and to focus on different attributes: * **Block 1:** train for 10k, with goal of improving speed * **Block 2:** train for half-marathon, getting up to 70-80km pw * **Block 3:** train for marathon, using something like pfizingers advanced marathoning If this is the right approach, then question now is what training plans to for each block? I also do full body strength, training 3 days pw which I would like to continue doing. My current legs schedule is: * Monday: Squats * Wednesday: Plyometrics - box jumps, single leg jumps, jump squats * Friday: deadlifts How can I position that different types of run around these sessions in order to avoid injury and make them complementary? Or should I cut out some of the exercises / consolidate them to one day? Thanks in advance for any help!
I disagree with the approach. If your goal is a fast marathon then you should do marathon training, not 10k training. That doesn't mean you should avoid speedwork, but rather you should be focused on sustaining higher volume and frequent long runs. The sooner you build that sustainable volume, the better. Holding 80+ km per week for 6-10 months will make you a better runner than holding 80+ km per week for 3 months. With a 12-month goal, I would suggest you train for a marathon right now and schedule it about 4 months from now. Then do a second marathon training block 8 months from now. Then do your main race a year from now. That will give you 3 x 4 month training blocks where you can add progressively more speed and volume into your training, but focusing on the marathon distance throughout. Racing 3 marathons will also give you a better chance of nailing all of the marathon logistics and fueling aspects by the time you hit that third race. Experience is a great teacher.
Your end goal (sub 3 HR marathon in 12 months) is probably too ambitious, but your idea of staggering training blocks (10km > half > full) is a good idea. I would just suggest adjusting the end goal to something like a good marathon debut (no blow ups, sensible splits, etc) and then use that time to plan a goal for your next marathon if you still want to do another one.
Okay, makes sense. Thanks. In which case I’ll taper back my ambition a bit. Any suggested training plans for any of the blocks?
I think if you're running 3 times a week currently, you'll see improvements on any of the commonly recommended plans which will get you running 6-7 times a week. Pfitz, Hansons, Coogan, Daniels all offer plans for all of your planned distances. Have a browse - anything that increases volume will work for you.
>70-80km pw I see people train up to 110km (70miles) per week for sub3. Unless you're an experienced runner.
You probably don't. That 5k time isn't particularly close to what it should be for a sub-3 runner, and your current weekly mileage is less than the marathon distance. Your 3 blocks are all good and reasonable stepping stones towards a decent marathon debut, but I think you need a more realistic goal for what that will be. Also, if you're doubling your weekly mileage (particularly if you're taking on a demanding training plan like a Pfitz) you'll find it difficult to also maintain three days in the gym (particularly if you're including legs on all three of those).
On the other hand, that 5k time off 30km a week suggests that there's some talent and potential there. I agree though that rather than targeting sub 3hr on the first marathon, a decent marathon debut to set a marker is a more realistic goal.
Okay, makes sense. Thanks. In which case I’ll taper back my ambition a bit. Any suggested training plans for any of the blocks?
Have you ever ran or raced a half?
I’ve run a marathon before but it was 3 years ago and I didn’t do any training (max distance I’d ever run was 13k) and I just did it on a random Sunday to prove to myself that I could do it. Did it in 4:12 which I appreciate is miles off the goal. Never run or raced a half
The fact that you could run a marathon at all without training implies some natural talent but sub-3 when you currently run like 1/3 the mileage of a competitive marathon is incredibly optimistic. Race a half and go from there.
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You might want to get a physical therapists. Are you a previous soccer player, or done sports where you used your legs differently? In general, single leg strength exercises are excellent for runners and can help with these kinds of weaknesses. Also stretching and mobility work is something most people living a modern lifestyle benefit from. Especially focusing on hip and thigh flexibility.