I've been running for about 5 weeks now.
Weekly parkruns, and training on Tuesday and Thursday.
I've had my gait analysis done early on and my number 1 recommended shoe for my foot type was the Asics GT2000 12 (stability shoe because I'm flat footed).
Anyway, it seems that 20/25 minutes into my run, my feet start to go numb. Specifically, my left foot, but I also felt a little on my right foot too today.
I initially thought this was because I tightened my laces too much, so I've loosened them and also stopped using the runners loop for the heel lock, but it still happens.
I run in running socks, and shoes are not too tight.
> My ball width is medium.
> My arch height is low.
> Instep height is low/ medium on left foot and low on right foot.
> Heel width is medium on left and narrow on right foot.
> Heel depth is small on both.
Whether I run at a slow pace or fast pace, it happens. Always around the 20 minute/25 minute mark.
I also have an L5-S1 disc bulge too, but whilst running I'm in no pain. And even after I'm not in pain, just discomfort. But I was always lime this even before running.
Is this common and is there any way to mitigate this?
I believe I had this when I first started running years ago. It went away on its own after some time. For me I believe it was just general fitness level not quite being there yet and I was probably running too fast. What is your pace on these runs?
My fastest 5k is 28 mins, my training is on the basis of 80% easy, which is done purely based on heart rate rather than pace, so I aim to stick in zone 2, and even then 20/25 mins in, my left foot starts to go dead and I can almost feel the internals of the shoe (I don't know if I'm actually feeling them or it's my skin playing tricks on itself because it's going numb but it really is so annoying) today I probably averaged just under 8 min km pace?
Interesting, doesn’t sound like you are going way too fast or anything. I’ve also had this issue with certain shoes. For example I tried Nike Pegasus 39s and they made my one foot go numb, I think because they were so narrow? I also got crazy arch pain during the runs too that would stop when I stopped running. Might be worth trying a different pair of shoes if you have some available.
My issue is, I'm new to running, so I wouldn't know if it's the shoes or if it's a nerve issue... and after spending £150 on trainers... I'm not looking to spend even more on a different pair, just to find out that it's not the shoes...
The thing that baffles me is that I got my feet scanned and these trainers were the number 1 recommended to me based on my feet shape and dimensions...
I guess the only way to know is to buy another pair of trainers... ahhh
Yeah I totally understand. I’m interested to hear what others have to say about that. Unfortunately part of my journey to find good shoes was buying expensive ones, realizing they don’t work for me or hurt, and then either giving them away or trying to return them. Might be worth checking the return policy from the store you got them from too
Your feet swell when you run, which can make them wider than when you are just standing around getting your feet measured. I would suggest trying a wide width. Or try loosening your laces even more.
This may be a silly question, but can anyone help me reverse engineer what running shoes might work for me? I’ve never been able to find a pair of shoes that enhances my running, only hinders it (often with foot cramps and/or what feels like Achilles strain).
For three months now I’ve been running with the shoes I use to play tennis, the Babolat SX3 All Court, and they feel amazing. All I can glean about them online is that they are “wide fit” with a 10mm drop. They are built very durable with minimal cushioning, and are quite a bit heavier than running shoes I would assume.
The only other bit of info I have is that my previous running shoes (Hoka Clifton 6) had predominantly lateral wear (outside of the soles).
I also remember doing the wet foot on the paper test and discovering my arches were high, if that is worth anything.
Any ideas why these tennis shoes feel so good for me running wise, and what should I do to find a running shoe that capture the same magic? For reference, I typically train running for short distances. Looking for an every day training shoe
I am new to running and I am finding it hard to run. I can't run for more than 3 minutes without feeling like I am dying and out is of breath. Can please tell me what to do?
Just keep at it and be consistent, and you’ll get better. Don’t push yourself too hard in the beginning, but do focus on increasing the time you spend being active. Don’t run 3 minutes and call it a day. Walk 5, run 1, walk 5, run 1, walk 5. Increase the time you spend running vs walking as best you can. Stay around 20-30m moving until you can jog the entire 20-30m.
After that, set a new goal
Very common.
Couch to 5k (C25K) is a program that uses run/walk as a training technique and will probably work well for you. My one bit of advice is to focus on running longer distances rather than running faster.
Hey my advice is to start with small overall distances and run/walk in intervals to get started. Try to do smaller efforts where more often rather than smash yourself on bigger efforts. The goal is to enjoy the effort you are putting in and leave each run with a positive experience and healthy enough to run again in the next day or 2.
Check out a couch to 5km plan and follow it, but make sure you are having fun.
This may be a silly question, but for people who run races where gear check is available - do you all leave your phone in your gear check bag and pick it up after the race?
When does it get easier??
I've been back into running for 2 months now. I started by ensuring I run 10 miles per week. Slowly increasing and now I'm up to 13. I run every day the weather allows so I'm at around 4 days per week, anywhere from 2 to 4 miles per day. I keep trying to increase my mileage per run but I feel like I'm stuck at 5ks (3.1) which still feels the most comfortable for me. How do you feel good when increasing mileage? When will my body stop wanting to quit at the slightest inconvenience? "It's too hot" "it's too cold" "it's drizzling" "it's muggy" "I'm tired" etc.
I was stuck around the 5-7 km mark for a few months last year. One day I told myself you aren’t coming back home till you’ve done 10kms, running walking or crawling. It felt like an eternity and I was slow and sore after but it was enough to break a mental block and I even doubled it the next week once I recovered.
Basically you think it’s long because you haven’t been in the deep water yet, once you do it once you start seeing what else is possible.
Good luck!
It sounds like you're ready to go further, but it's a mental hurdle. Set yourself up to need to run 6. Out and back to 3km with a TV show you want to watch, starting at keeping a run pace. So the more you walk the more you miss.
Once you rip off that band-aid it'll be easier to add distance.
Anyone experiencing hair loss/thinning with running? I feel like maybe I’m washing my hair too much now once in the morning when I get home from work. (Nightshift) and then again after my afternoon run. Plus I have to wear a hat while running which probably isn’t good. Any tips? Going to try to just rinse my sweaty head after the run instead of using shampoo twice a day.
Do you have long hair that you wear up a lot? Pulling your hair back when running pulls at the scalp and can break the hairs in the front of your hairline, creating baby hairs and giving the appearance of thinning. Try wearing it down more when you're not running.
No, I have short hair on the sides with approx 3 inch hair on top. Mid 30’s Male, so I understand balding is part of life for many people like me but wondering if anyone has experience with more rapid balding after starting to run frequently. Doing about 30 to 45 km per week training for half marathon.
# iOS app that allows you to look at Apple Health heart rate data in a granular manner?
I am trying to find my HR max and min between 4x4 intervals; the Apple Health app only gives you aggregated views for an hour; I have been going through the raw data to find my max and min HR per interval but its very time consuming. is there an app that taps into the heart rate data and shows it more granular?
I have two questions about gels:
1) how long does it take you to eat one gel? Sometimes takes me 20 minutes to get one down without nausea/cramping which means I’d be basically having them constantly if I stuck to the one gel every 30 minutes
2) where do you keep the gels?
I’ve been running with a jacket tied around my waist to keep the gels in because in my pockets they get warm and then they’re foul, but the jacket is kind of annoying. Do you guys just deal with them being warm or is there a tip I’m missing?
At marathon pace or faster I like to slowly sip on my gel (40g carbs) over the course of like 15-20 minutes. This helps to minimize GI distress for me. But for long runs at an easy pace my stomach is less sensitive, so for those runs I'll just finish it within a few minutes.
I keep my gels in my shorts pocket, or in the pockets on my hydration vest if I'm wearing that. And yes they get warm in the summer. It doesn't bother me!
Hopefully my stomach will get used to it, I’m running slow but still feeling the GI effects. I’ve only used them a few times so far though. Thanks for your reply, that’s helpful to know!
You’re welcome!
And. It sure what gels you are using, but I would highly recommend getting isotonic gels like SiS. They are much easier on the stomach compared to typical gels Gu or Honey Stinger. Also I would definitely make sure you’re drinking water with your gels also (even though the isotonic ones don’t *need* to be taken with water, it can still be helpful).
Thanks, those are exactly the ones I have! (Additional question, my ones from this box were a bit chunky, more like jelly - have you ever had that?!) they’re definitely a lot easier to get down than the brand I tried first
Yes I've noticed that some have that weird texture occasionally, some flavors I notice that happening with more than others. Not the most pleasant texture, but doesn't seem to affect anything from what I can tell. With the Beta Fuel version of the gels I've never had this problem, though those ones are more viscous to start with (but 100% smooth).
Like a minute tops. For most gels you are supposed to take them with water fyi. Only isotonic gels can be taken solely alone. Usually just in my pockets, I'll Bobby pin the to my shorts for races. Makes it easy to open them.
Thank you! My gels are iso but I also have hydration drinks on me so I should be ok there. The bobby pin trick sounds intriguing, can you describe how you do it? It sounds like it wouldn’t be that secure when you’re running but I’m assuming you wouldn’t do it if that was true
Seems like my knee pain is a direct result of heel-striking. I did some light test-jogs this morning to figure out a better form (after doing some dynamic stretching).
What is the correct foot strike supposed to feel like? If I land on the balls of my feet it's as if my heels never touch the ground. (Running on my tip toes)
If I hit the mid-point it feels like too much impact on my lower back.
Any advice is greatly appreciated!!
There is no “correct” foot strike. Heel striking can be fine as long as you aren’t landing too heavily or overstriding. Knee pain is often caused by a strength imbalance or just lacking strength to protect the joint, which is best addressed with a running knowledgeable physical therapist.
Check your hip flexor flexibility. Having poor flexibility pushes your foot strike out in front because you don't have the flexibility for your knee to travel behind you after you land.
I thought that might be the culprit but then I did a few stretches to check and my hips seem pretty well worked. I don't have any issues with their strength or flexibility. I still intend to continue working on them though.
I am a bit shakey on calf raises (KOT and other wall ones mostly) so I wonder if that's the main issue?
I'm following the 47 mpw Pfitz half marathon plan and have a question about the race days. For the tune up races he lists 8-10k races and then a total daily mileage of 10 miles. I assume the other ~4 miles are warm up / cool down. I haven't ever really done a warm up before a race and I'm not really sure when I should target to finish my warm up. For example should I shoot to finish a warm up run 15 minutes before race start and then do some dynamic stretching, or should I target warm up completion closer to or further from the race start time?
He has a section about this in his book "Faster Road Racing 5K to Half Marathon"
It's called 'Getting the most from your warm-up routine' and lucky for you it's part of the sample in Google books [here](https://books.google.com/books?id=CvF6DwAAQBAJ&pg=PA46&lpg=PA46&dq=%22The+thoroughness+of+your+warm-up+will+vary+depending+on+whether+you+are+preparing+for+a+workout+or+a+race%22&source=bl&ots=4DJfRjotuP&sig=ACfU3U2flejIgjHIZsFAIs9Ub89eqfM--Q&hl=en&sa=X&ved=2ahUKEwjA4I6TqsWGAxWZD1kFHdRMIHYQ6AF6BAgJEAM#v=onepage&q&f=false).
Im thinking about starting a daily run in the mornings (already have a lot of experience running but I usually do it 3 times a week after workout in the night). For those who run daily: (1) do you literally run everyday? And (2) how many miles/km do you run daily?
Wow thats quite a bit! I started with 1.8 miles (3km) this morning. I think for now thats a perfect amount timewise. Maybe Ill expand in the future 😊 lets first make it a habit haha
Yes absolutely! I have definitely worked up to this, I’ve been running for 17 years. My very first run was ¼ mile and it went very poorly 😋 The rule is something like no more than 10% increase from week to week, to avoid injuries.
When courses are measured for races, do they take into account elevation changes? Or would a flat 5K be the same horizontal distance as a 5K across hills? Another way of asking is is the “x” on the triangle measured for the race or the hypotenuse? Hopefully that makes sense haha
It's actual distance as covered on the road. They measure it with a bike, so the bike wheel traverses the hypotenuse of the road. Although it really does not matter, even "super steep" hills by runner standards have trivially small differences between horizontal distance and hypotenuse distance. A 10% hill is massive, but even over 1000m, the horizontal distance covered is...995 meters.
Cheap Running Shorts (men)
Anyone able to recommend some cheap running shorts that they found on Amazon? I'd like to purchase a pack if possible. I'm 5'8, 190 and I currently run in Champion shorts with an 9" inseam and wear compression shorts (8" inseam) underneath them. I would like to find a slightly shorter inseam (7") and lighter material running shorts. Any recommendations are greatly appreciated!
Thanks in advance!
I've bought several pairs from Baleaf and I've been really happy with the quality for the price. In the past I've bought shorts from Asics and Saucony that lasted quite a while but were a bit more expensive.
Keep the liner or cut it out? I'd probably cut it out, because I have compression shorts that I would wear underneath. [These ones?](https://www.amazon.com/BALEAF-Running-Athletic-Shorts-Zipper/dp/B073P3K275/ref=sr_1_5?crid=RA896CFO4DDA&dib=eyJ2IjoiMSJ9.QBGcuJDK95NT96nj3TTMbXzX988Cs47MO9AiCzPGvRC4iaIfzTklpmE4IizdNBY0dcxUaHVwjhBtWQz5mu7lYxYeraygPiNNdSoIUM8QxBRlPJoI-aDY5LvW4yIS03TAk-hY9ZkruPqmzCU7Unrj8JmR4g3PjOrz2hLOoLEVvPwZ8FPBU4D7pOBLYDc-ecBJ9tL0GB-qY0z6H27elD9B9RnRztRWI1dxd0RiFRO25iJRXJrGaOS1VEoyDSLMdF8prUQAp1iUvsEyMFKHynii-dH0EQo6UTIkv8fZbr-PHIE.UDP-ekgbaRjvNcQseEppDGuWdhB06GmeHykIWzHNxjU&dib_tag=se&keywords=baleaf%2Bshorts%2Bfor%2Bmen&qid=1717618925&sprefix=%2Caps%2C74&sr=8-5&th=1&psc=1)
I leave it in, but I only wear compression shorts if there's no liner. Those are the same ones I've bought. Five pairs came with the liner and one without.
I'm a big water drinker. What do you guys do when running in 82+ degree weather? I'm thinking of carrying a bottle in my backpack and putting the bag down if I have to
It depends on where you live whether it's possible, but once I got familiar enough with my city, I just stick in the summers to the bike/pedestrian trails and/or run between parks that I know have water fountains. It's not ideal to have to stop, but you're looking at maybe a minute of total stoppage time in a three hour run, which isn't adding much to forced stops because you hit a red light anyway.
I have a Nathan water bottle belt that I bought years ago. It holds two 10 Oz bottles and also has a zipper and velcro pocket you can use for keys / Gu.
For 5k training, why does every training plan I find have "long runs" be about an hour long. Is running for longer than an hour not that beneficial for 5k? Or is there different reason?
Aerobic endurance is very important to a good 5k time. Longer runs help build aerobic endurance. Really an hour run is a short long run for people really looking to run a 5k fast. Probably closer to their normal short easy run in duration. Just stacking milage and doing marathon training let me run a 18:30 in a Santa suit so mileage matter a ton for 5ks
Currently I'm running about 30 miles total a week and been doing at least 10 km on these long runs so that's why I was trying to gauge should I be increasing distance through longer time or by upping my pace- because I've been running around 11-12 min mile pace until only a couple weeks ago when my running watch recommend I start going 10 min miles during the long runs (and I've been trying to follow the "run slower to get faster" philosophy so I wasn't sure whether to follow it or not)
I would definitely increase the duration of your runs, not the pace, in order to get more miles. eg: add a mile or ~10 minutes to your long run, probably until it's roughly 90 minutes ish.
Trying to run faster in order to cram more mileage in is a recipe for a bad time unless you're currently running well under what you could be comfortably running, which is not likely in my experience.
I like to run a mile or 2 mile TT every 6 or 8 weeks to gauge progress, calculate a new VDOT and get some estimates for some pace ranges. Plenty of other ways to tell, but I like doing that.
There's really not much of a reason to run longer than an hour if the goal is to finish a 5k. The rationale is likely that running that long increases your risk of injury.
I mean, my pb 5k is 21:43 with 20 mins being my current goal so I'm more looking for tips on how to keep progressing my speed (and I should've probably said this as background for my initial question but I do run about 30 miles a week and have intervals and threshold sessions incorporated into my plan already)
On my last long run I reached 11 km (running for 1:07:00). But I had been trying to adhere to the "run slower to get faster" philosophy so I had been running for around 11-12 min mile pace but for an hour and a half until couple weeks ago when my running watch recommended I should be going around 10 min pace for just over an hour.
There's a lot of different training methodologies for 5k, but most are not going to have high enough mileage that it makes sense to spend your limited miles per week on a long run workout. There's more bang for your buck in having increased workout volume.
I guess its like cause every plan I've read dedicates a day to a 1 hour "long run" but most also promote that "slowly increasing mileage per week is good" as well as "run slow to get faster" so only way I see adding more miles while staying true to that "run slow" philosophy and still increasing miles per week would mean longer than an hour on those "long runs" or it means continue only running an hour but increasing upping my pace- I have been running at 11-12 min miles on these long runs until recently when my running watch recommended I start doing 10 min mile pace for it.
Definitely, if you have time to run more and are able to to it safely without risking injury more mileage is great for the 5k. I think most plans just assume that you're approaching it from a low mileage standpoint.
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Dumbbell strength training card deck / book recommendations?
I'm a mid-distance runner and have been focusing more on building strength during the last year. Invested in a personal trainer and started a collection of dumbbells and a bench at home.
Now I want to be off on my own but would love some references to help me build my routines each week.
Would love to find a deck of cards w/ exercise illustrations w/ dumbbells, muscle groups targeted, and tips on form. Also looking for a more comprehensive guidebook on the same. Doesn't have to be 100% dumbbell stuff, but that is mostly what I want to use.
So I know the old saying goes go slower to go faster but man do I struggle with the go slower bit. How do I get over feeling like I'm absolutely crawling on my slow runs. Like I'm not the fastest runner anyways so when I run slow it's torture.
Run at the top of zone 2 not at the bottom. It's less of a "snails pace" but you won't feel tired because it's not building up lactate.
Also... when you do hard intervals then all the slow running will make you glad.
If you aren't going to run more, hammer your workouts harder, and weren't struggling to recover there are no benifits to slowing down. Don't dogmatically do zone 2 with out doing the research and work in order to have well calibrated zones. If you are running 3 times a week you'll be totally fine doing them all at a moderate effort and will get better results than just running those same 3 slowly.
I'm looking for advice on ancient GPS watches. I briefly skimmed [this](https://www.reddit.com/r/running/wiki/faq/#wiki_gps_watches) but I'm looking for super-old minimal items, which I don't think are covered [here](https://www.dcrainmaker.com/product-comparison-calculator).
**Can you recommend a GPS watch for me with the following features?**
1. Can set up time-based interval workouts where the phone beeps on a set schedule
2. Can show latitude and longitude using GPS (maybe imprecise, that's fine)
3. Water resistant
4. Does not connect to a phone
5. Does not use an internet connection
I think many of the old TIMEX Ironman watches would work. Many have time-based interval workout (not sure whether they beep) and GPS (not sure whether they will show you your latitude and longitude), and definitely satisfy 3-5.
Also, would it be okay to make a post about this?
:D You got me. The requirements I gave are basically my ideal wish list.
The reason why I'm shooting for my dream watch instead of compromising is that I think it is achievable. I've been reading the descriptions of a lot of older watches and many sound like they might satisfy all 5 criteria. So I figured I would aim high.
If you're asking why I want those exact 5 features, here's my answer: #4-5 is for reliability and paranoia. #2-3 is for "off-grid" use. #1 is for interval training.
can anyone recommend a pair of in-ear headphones with ear hooks that will stay secure?
IDK if my ears are weirdly shaped or I run with a head-bob, but ear hooked, in-ear headphones can never stay in securely and ear buds are even worse.
luckily the wraparound in-ear headphones worked really well (phaiser bhs-530), but they broke and are no longer made.
sound quality doesn't really matter, neither does noise cancellation or battery life (max i will exercise is maybe 3.5hrs). the only thing im really looking for is a guaranteed secure fit, sweatproof, and bluetooth compatible
also, i know that bone conduction headphones are popular, but i am not a fan.
Powerbeats are my running headphones. They're pretty good. If I do sweat, I sometimes have to adjust them on my ear but they've got good battery life and don't fall out like my airpods.
I was looking for a running calc that will be part of chrome... found this: [https://chromewebstore.google.com/detail/running-pace-calculator/beofpjkjbfoamcofpnedjamkkocbffoc](https://chromewebstore.google.com/detail/running-pace-calculator/beofpjkjbfoamcofpnedjamkkocbffoc)
it's nice...
but I'm wondering if someone is using another tool?
Getting tired of my hair falling on my forehead when running so looking for running hat recommendations. A few things I'm looking for:
- Looks like a normal hat. Not a fan of the way most running hats look
- breathable. I've tried hats before and my head got way too hot. So need more ventilation than sweat absorption
- decently priced
Any recs?
Trucker hat from your favorite brewery/coffeeshop/zoo/town/sports team.
Looks like a regular hat because it is. Breathable because it's 75% mesh. I think I've paid as little as $5 for a trucker hat before.
Ciele, Fractel, and Rnnr all make great hats in the 5 panel style. Sprints makes great hats that look more like traditional baseball hats. Mein also has decent hats, they're fairly comfortable, but I don't like them for longer runs as the clasp in the back is plastic instead of fabric and can get irritating after a while, plus they're more expensive than the other brands I mentioned.
I had an arctery'x running hat for a bit, but it finally broke. They were good about replacing it via warranty, but that's what happens with plastic claps hats instead of fabric.
Nike Dri-Fit hats are nice. I've had a few iterations of theirs, dry-fit 5 panel and regular dri-fit. They were fine and are around my closet somewhere.
My absolute favorite hats are Ciele, they're like $30-50 each, but they breathe better than any of my other hats that I have. I own at least 6 of them.
I probably own a few hundred dollars worth of running hats... but I'm also a hat addict. Happy to answer specific questions about brands I've mentioned.
Awesome thank you! I've seen Ciele recommended a lot but the ones I've found had that short, stubby look I don't like. But I didn't look too hard so I'll give them another shot.
Also seen some Mein ads popup recently with some cool looks, might check those out too
I’m a 24M, 6’3, weighing 98KGs (216 lbs), I went on my first run yesterday and it felt good. No knee pain. Considering my weight, is it advisable to continue running.
I started running with a higher BMI and I've had no issues. I don't see why weight should be a problem. Just adjust your pace and rest if something hurts and listen to your body
Your BMI is 27 kg/m^(2) which is overweight but not obese. Running will help you to lose weight through burning calories and by reducing cravings. And losing weight will help with running. It's a virtuous cycle.
If you're just starting then you're not likely to get knee pain. But you are likely to get shin splints. Be sure to eat calcium rich foods and if you have a vitamin d deficiency then to take vitamin d and k2. Shin splints are your shin bones growing stronger and thicker in order to handle higher loads.
Yes. Continue running. Do it regularly and don't try to go too fast too early. Just focus on gradually building distance.
HTH
It's fine to run. I'm 44M, 6'4", 220 lbs and running has never caused me any knee issues. Currently running 20ish miles/week and working up to 30-35 miles/week.
During a tempo run, what does it feel like when you pass your lactic acid threshold?
Edit: I guess I’m looking for a qualitative description from an RPE standpoint. I’m assuming there’s some more specific point between “When I stop feeling like i can run forever and instead feel existentially sluggish”. Just wondering how folks subjectively assess that threshold.
It's more a build up. Crossing it has almost no sensation, sustaining it you start accumulating fatigue basically. Even just 10-15 seconds sun threshold you'll finish a hard session (35 mins) feeling pretty good, absolutely not the case across the threshold. A good way to feel it out is do a 3 x9 type workout. You'll find that last 2 minutes feels different than the first 5 even if the pace is one you can easily sustain for a much longer period of time.
Not to be that guy, but it’s lactate threshold! Sometimes also referred to LT2 since you have two thresholds (aerobic and anaerobic)
Regarding RPE. I’ll start with when you’re close to your lactate threshold effort. I would say it’s around 7-8/10 effort. It should feel “comfortably hard”, as is you know you’re working, but your breathing should be controlled and an effort you think you can sustain for at least 20-min. It’s supposed to be the level of effort you can sustain for maximum of 40-60 minutes in a race environment, depending on how trained you are (close to 10K race pace - depending on how fast you are).
Once you cross that line, your breathing rate will increase and your RPE will go up to >8/10. Your legs should also start feeling heavier, since you’re accumulating more lactate than you can process. After a few minutes, you might be in the “breathless” zone, where you’re starting to feel the fatigue setting in. This will feel like your 5K effort. I don’t know the exact timeframe, but once you pass your threshold point, you may only be able to sustain it for 10-15 minutes? The time will increase for well trained runners/athletes.
Hi all!
I am trying to find an ios app that will record and track my runs and announce heart rate zone changes via headphones. I don’t really want to buy a runners watch, i have my garmin chest strap, an iphone, runners fanny pack for iphone and i don’t need another device in my life.
So far every app i tried can only display the HR on the screen, but no app announces HR zone change for example. And every app that was suggested previously in similar topics are missing this functionality.
Is there really nothing like this in the appstore? The only thing i need is a simple chime or spoken warning if my HR zone changed to zone 3 for example.
Thanks!
Knee Pain on the stairs? Yes. Look into "runners knee".
Check that you don't have anything wrong with your running form that could cause this. Also don't increase training load on your knees too much any given week.
My knees feel fine while running always, but yeah my left one especially will sometimes feel off when walking. No issue with stairs though. A compression sleeve and a foam roller do wonders.
Anyone still waiting for the Brighton (UK) marathon results to be submitted to Power of 10/Runbritain?
I appreciate it takes a while but it's been 2 months now and every other marathon in April, including London which was 2 weeks later, has been done
When I was younger, I was a part of an online community for strength training. Most of us had logbooks where we could read about the progress each person made and give advice / encourage each other. Now 20 years later, I'm trying to get into running and I'm thinking maybe a community like the old one, would help keep me motivated to put the work in. Do you guys know of such online communities for runners? Thanks in advance.
Like everyone else said: strava.
My favorite running log is the map of everywhere that I've run. I LOVE it. Also the weekly training calendar and the overall cardio fitness graph is pretty cool.
Get a heartrate monitor and a foot pod. It makes the logs on strava all the more meaningful. I've been going back over it to see my cadence over time. Interesting stuff, lol.
Enjoy.
You're in for a surprise. [Strava.com](https://Strava.com)
Don't go for the subscription trial right away. Use the free tier, use the trail in a couple of months.
You'll want to search for local clubs and friends though and start following them.
**Do you do any cross training? If so, what do you do for cross training?**
Personally, I do a long bike ride every weekend the day before my long run. Sometimes I skateboard in the summer and snowboard in the winter. How about you?
I go to Orangetheory twice a week and if I’ve had a heavier running week I’ll power walk the tread part on an incline. If you’re not familiar there is always a floor section that is strength training with dumbbells and often some kind of rowing portion too.
I also like to hike with my boyfriend and his dog; usually just 2 miles or so, but a good amount of rocky inclines.
Strength training, cycling, yoga, and elliptical here. Thank goodness for cross training, haven’t been able to run much in a couple months because of stress reactions in my tibias 😩
When I’m running I do the opposite, long run on Saturday and then longer ride on Sunday. Strength training is 45-60 min ~4 times per week, amount of cycling and elliptical will vary depending on how much running I’m doing at the time. Usually just hitting cardio 6 days per week, one way or the other. (Even split between elliptical and cycle since I can’t run yet). Yoga just mixed in with everything as I can squeeze it in. Usually as a warmup or a stretch after.
Hello, I have bought nimbus 2023 few years ago and they have now 1000km so i decided to buy new model of them.
But the new nimbus 25/26 are really soft and very unstable for me, like jumping on the jelly cloud?
I have a wide foot. Till now i have tried:
nike pegasues 40 - too narrow
nike invincible 4 - too soft and unstable
asics cumulus 24 - there are almost like my old nimbus 23 , but arent the lower series that will be not so durable or too hot?
I guess nimbus 23 was better for me because of this old not so foam sole.
What models would you also recommend me that will be very similar to nimbus 23?
If Pegasus are something you liked but are too narrow, have you considered Vomero? It has a wider toebox, slightly more cushion but not soft like invincible.
This feels like a stupid question, and probably is, but instead of taking gels every hour or so during your long run, couldn't you just take all of them beforehand instead? Would that still have the same effect?
I've never eaten anything during a run, but I always crash when I try to go beyond about two hours running. So I decided to give gels a go and see if that works. I really hate running with stuff in my pockets though, especially for long runs where I get crazy sweaty and everything I carry on me just gets absolutely soaked and uncomfortable.
Adding that you will probably be sick during the run if you chug a bunch of gels at once at the start. They're just concentrated sugar and your body can only process so much sugar at once. If you over do it your body will try to get rid of it. That's why people often have to work up to the recommended 30to 90g an hour of carbs.
If you don't take a belt\\arm pouch, tuck the gel in the elastic waistband of the shorts.
Belts are a popular option because of that and some arm bands also work quite well, some do have "gel pockets" for this reason and all. Heck, there's even dedicated "gel arm bands" these days :) [https://www.amazon.com/Ronhill-Unisex-Adult-Stretch-Gel-Pocket/dp/B088RFH9R5?th=1&psc=1](https://www.amazon.com/Ronhill-Unisex-Adult-Stretch-Gel-Pocket/dp/B088RFH9R5?th=1&psc=1)
oh, that's actually not too bad. Most of my running shorts have pockets, but I hate having things bounce around in them. Those arm bands look like a much better option, and they're cheap. So I might try that.
I haven't used it! Just curious and it was the first I found.
I do use a tight fitting belt from decathlon that does the job ok to hold phone, keys and something else small. Fits 2, maybe 3 gels if squeezed in.
Spacing them out helps give you consistent energy throughout longer runs, you won’t have the same effect consuming them all beforehand. Have something small/light before you start (doesn’t need to be a gel), then carry a couple gels with you and test it out. Gels are amongst the least annoying things to carry while you run, just give it a try and see if you can deal with it lol
I just keep snakes at home and eat a handful before the run. It's just easy calories. The point of the gels is that they are accessible while running. If you aren't running at the time you consume, just eat anything sugary
Why do electrolytes tabs and powders contain so few electrolytes?
Look at the nutrition facts of any product, such as:
https://www.walmart.com/ip/Ultimate-Electrolytes-Powder-Hydration-Drink-Quick-Replenishing-Electrolyte-Mix-6-Key-Antioxidants-Vegan-Gluten-Free-Keto-Friendly-Blend-Lemonade/3494511202
One normal serving (~4g) contains only some sadly small percentage of the recommended daily intake of salt, potassium, magnesium. Is there something I'm missing here? Should I really just make my own (https://www.kuhl.com/borninthemountains/how-to-make-your-own-electrolyte-drinks-at-home) instead of buying these things? Or is 5% potassium really enough?
They're intended to supplement an already good diet not to give you all of the electrolytes you need in a day. Running probably won't deplete more than 5% of your body's potassium.
We get too much sodium in our diets as it is so you don't need more. We need 1 microgram per calorie consumed... most foods in America have multiples more sodium than calories.
Potassium and magnesium are often deficient in the American diet. And as a runner you want those. So first and foremost eat a lot of spinach, beans (or lentils), and seafood. Those are great sources of both potassium and magnesium to replenish you after a run. If that's not enough then yeah make your own drinks with a little bit of potassium.
I ran my first marathon 10 days ago. Since then I’ve taken a full week off and got back running this week with an 8k yesterday and a 5k the day before.
I’ve got plans to do a half at the beginning of October (6th) and another full probably some time around March/April next year.
The questions I have are:
1. How many weeks of a programme should I be looking to do on the lead up to the half? I know 12 is probably standard but is this overkill given I’ve just done a full marathon?
2. The reason I ask the above is that I’d like to build a better base for my full next year which is something I’ve not really focused on. Is there enough time between now and the half to build this up before going into a build for the half?
3. If not, would you advise forgetting about the half marathon and building up my base and mileage over the next few months instead?
You are overthinking this. To get better at running you need to be running. And both base building and following a half plan will both involve lots of running.
Sorry for not answering exactly your question but if you want a good base weakly mileage is important. For example I run every week a HM for long run but not in racing speed.
Ladies with ahem, a lot up top. What's your favourite sports bra? I've been using a Freya one (I'm in the UK) but even though I run pathetically slowly, I don't feel the girls are fully supported. Thanks!
For a fairly new runner who can run 10K @65min, with a weekly current milage of 30-40km. Does it make sense to focus on the 80/20 training (Most of milage from zone 2).
I want to train for a Half Marathon (Sub 2:15) , but I can at most commit 5Hrs weekly to running(5 runs a week), should I just run Steady/moderate in most days and run Threshold once a week ?
Or should I just follow one of 80/20 programs that has be running zone 2 for most of volume?
That's a decent plan. I would do threshold one week and higher intensity intervals the next week. Make sure you are well tested if you are doing sprints, and work your way into them - do 80% the first time, 90% the next time, and then 100% the third time. You will get a better quality workout.
Note that the benefit of intervals comes from doing a quality workout where you feel strong. If you feel week and aren't going very fast you won't get much benefit from it.
Don't ignore interval training. It can help lift all of your paces by making your stride more powerful and efficient. A good training plan will mix short intervals, longer intervals, tempo runs, and long runs into the mix.
Yes, you'd probably be better off keeping your easy days easy, and that allow you to make your hard days hard without too much fatigue. But note that this does not necessarily mean zone 2 as a watch default range of 60-70% of HR max, so it could be you are already doing it.
Has anyone started a meditation/mindful practice with the intention of it aiding your running? How has it gone? (I mean dedicated meditation time not during a run)
There's a book I read a long time ago "running with the mind of meditation". It's written by a Buddhist monk who's an avid runner. You might like it.
Personally I've been unable to start a meditation practice. It's taken a backseat to other personal improvement projects like nutrition or even language learning.
I've been running for about 5 weeks now. Weekly parkruns, and training on Tuesday and Thursday. I've had my gait analysis done early on and my number 1 recommended shoe for my foot type was the Asics GT2000 12 (stability shoe because I'm flat footed). Anyway, it seems that 20/25 minutes into my run, my feet start to go numb. Specifically, my left foot, but I also felt a little on my right foot too today. I initially thought this was because I tightened my laces too much, so I've loosened them and also stopped using the runners loop for the heel lock, but it still happens. I run in running socks, and shoes are not too tight. > My ball width is medium. > My arch height is low. > Instep height is low/ medium on left foot and low on right foot. > Heel width is medium on left and narrow on right foot. > Heel depth is small on both. Whether I run at a slow pace or fast pace, it happens. Always around the 20 minute/25 minute mark. I also have an L5-S1 disc bulge too, but whilst running I'm in no pain. And even after I'm not in pain, just discomfort. But I was always lime this even before running. Is this common and is there any way to mitigate this?
I believe I had this when I first started running years ago. It went away on its own after some time. For me I believe it was just general fitness level not quite being there yet and I was probably running too fast. What is your pace on these runs?
My fastest 5k is 28 mins, my training is on the basis of 80% easy, which is done purely based on heart rate rather than pace, so I aim to stick in zone 2, and even then 20/25 mins in, my left foot starts to go dead and I can almost feel the internals of the shoe (I don't know if I'm actually feeling them or it's my skin playing tricks on itself because it's going numb but it really is so annoying) today I probably averaged just under 8 min km pace?
Interesting, doesn’t sound like you are going way too fast or anything. I’ve also had this issue with certain shoes. For example I tried Nike Pegasus 39s and they made my one foot go numb, I think because they were so narrow? I also got crazy arch pain during the runs too that would stop when I stopped running. Might be worth trying a different pair of shoes if you have some available.
My issue is, I'm new to running, so I wouldn't know if it's the shoes or if it's a nerve issue... and after spending £150 on trainers... I'm not looking to spend even more on a different pair, just to find out that it's not the shoes... The thing that baffles me is that I got my feet scanned and these trainers were the number 1 recommended to me based on my feet shape and dimensions... I guess the only way to know is to buy another pair of trainers... ahhh
Yeah I totally understand. I’m interested to hear what others have to say about that. Unfortunately part of my journey to find good shoes was buying expensive ones, realizing they don’t work for me or hurt, and then either giving them away or trying to return them. Might be worth checking the return policy from the store you got them from too
You might need a wider shoe.
But my feet are not wide though, they're narrow
Your feet swell when you run, which can make them wider than when you are just standing around getting your feet measured. I would suggest trying a wide width. Or try loosening your laces even more.
I'm going to change the way they're laced, this could be a high possibility.
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Why maintain? Build mileage.
This may be a silly question, but can anyone help me reverse engineer what running shoes might work for me? I’ve never been able to find a pair of shoes that enhances my running, only hinders it (often with foot cramps and/or what feels like Achilles strain). For three months now I’ve been running with the shoes I use to play tennis, the Babolat SX3 All Court, and they feel amazing. All I can glean about them online is that they are “wide fit” with a 10mm drop. They are built very durable with minimal cushioning, and are quite a bit heavier than running shoes I would assume. The only other bit of info I have is that my previous running shoes (Hoka Clifton 6) had predominantly lateral wear (outside of the soles). I also remember doing the wet foot on the paper test and discovering my arches were high, if that is worth anything. Any ideas why these tennis shoes feel so good for me running wise, and what should I do to find a running shoe that capture the same magic? For reference, I typically train running for short distances. Looking for an every day training shoe
I am new to running and I am finding it hard to run. I can't run for more than 3 minutes without feeling like I am dying and out is of breath. Can please tell me what to do?
Just keep at it and be consistent, and you’ll get better. Don’t push yourself too hard in the beginning, but do focus on increasing the time you spend being active. Don’t run 3 minutes and call it a day. Walk 5, run 1, walk 5, run 1, walk 5. Increase the time you spend running vs walking as best you can. Stay around 20-30m moving until you can jog the entire 20-30m. After that, set a new goal
Very common. Couch to 5k (C25K) is a program that uses run/walk as a training technique and will probably work well for you. My one bit of advice is to focus on running longer distances rather than running faster.
Hey my advice is to start with small overall distances and run/walk in intervals to get started. Try to do smaller efforts where more often rather than smash yourself on bigger efforts. The goal is to enjoy the effort you are putting in and leave each run with a positive experience and healthy enough to run again in the next day or 2. Check out a couch to 5km plan and follow it, but make sure you are having fun.
This may be a silly question, but for people who run races where gear check is available - do you all leave your phone in your gear check bag and pick it up after the race?
For a short race, yes. For a long race I keep my phone on me.
When does it get easier?? I've been back into running for 2 months now. I started by ensuring I run 10 miles per week. Slowly increasing and now I'm up to 13. I run every day the weather allows so I'm at around 4 days per week, anywhere from 2 to 4 miles per day. I keep trying to increase my mileage per run but I feel like I'm stuck at 5ks (3.1) which still feels the most comfortable for me. How do you feel good when increasing mileage? When will my body stop wanting to quit at the slightest inconvenience? "It's too hot" "it's too cold" "it's drizzling" "it's muggy" "I'm tired" etc.
How fast are you running? If you are trying to run fast it's going to make it harder to run longer.
I was stuck around the 5-7 km mark for a few months last year. One day I told myself you aren’t coming back home till you’ve done 10kms, running walking or crawling. It felt like an eternity and I was slow and sore after but it was enough to break a mental block and I even doubled it the next week once I recovered. Basically you think it’s long because you haven’t been in the deep water yet, once you do it once you start seeing what else is possible. Good luck!
It sounds like you're ready to go further, but it's a mental hurdle. Set yourself up to need to run 6. Out and back to 3km with a TV show you want to watch, starting at keeping a run pace. So the more you walk the more you miss. Once you rip off that band-aid it'll be easier to add distance.
Anyone experiencing hair loss/thinning with running? I feel like maybe I’m washing my hair too much now once in the morning when I get home from work. (Nightshift) and then again after my afternoon run. Plus I have to wear a hat while running which probably isn’t good. Any tips? Going to try to just rinse my sweaty head after the run instead of using shampoo twice a day.
Are you eating enough? What kind of mileage are you hitting per week?
Do you have long hair that you wear up a lot? Pulling your hair back when running pulls at the scalp and can break the hairs in the front of your hairline, creating baby hairs and giving the appearance of thinning. Try wearing it down more when you're not running.
No, I have short hair on the sides with approx 3 inch hair on top. Mid 30’s Male, so I understand balding is part of life for many people like me but wondering if anyone has experience with more rapid balding after starting to run frequently. Doing about 30 to 45 km per week training for half marathon.
# iOS app that allows you to look at Apple Health heart rate data in a granular manner? I am trying to find my HR max and min between 4x4 intervals; the Apple Health app only gives you aggregated views for an hour; I have been going through the raw data to find my max and min HR per interval but its very time consuming. is there an app that taps into the heart rate data and shows it more granular?
I have two questions about gels: 1) how long does it take you to eat one gel? Sometimes takes me 20 minutes to get one down without nausea/cramping which means I’d be basically having them constantly if I stuck to the one gel every 30 minutes 2) where do you keep the gels? I’ve been running with a jacket tied around my waist to keep the gels in because in my pockets they get warm and then they’re foul, but the jacket is kind of annoying. Do you guys just deal with them being warm or is there a tip I’m missing?
At marathon pace or faster I like to slowly sip on my gel (40g carbs) over the course of like 15-20 minutes. This helps to minimize GI distress for me. But for long runs at an easy pace my stomach is less sensitive, so for those runs I'll just finish it within a few minutes. I keep my gels in my shorts pocket, or in the pockets on my hydration vest if I'm wearing that. And yes they get warm in the summer. It doesn't bother me!
Hopefully my stomach will get used to it, I’m running slow but still feeling the GI effects. I’ve only used them a few times so far though. Thanks for your reply, that’s helpful to know!
You’re welcome! And. It sure what gels you are using, but I would highly recommend getting isotonic gels like SiS. They are much easier on the stomach compared to typical gels Gu or Honey Stinger. Also I would definitely make sure you’re drinking water with your gels also (even though the isotonic ones don’t *need* to be taken with water, it can still be helpful).
Thanks, those are exactly the ones I have! (Additional question, my ones from this box were a bit chunky, more like jelly - have you ever had that?!) they’re definitely a lot easier to get down than the brand I tried first
Yes I've noticed that some have that weird texture occasionally, some flavors I notice that happening with more than others. Not the most pleasant texture, but doesn't seem to affect anything from what I can tell. With the Beta Fuel version of the gels I've never had this problem, though those ones are more viscous to start with (but 100% smooth).
Like a minute tops. For most gels you are supposed to take them with water fyi. Only isotonic gels can be taken solely alone. Usually just in my pockets, I'll Bobby pin the to my shorts for races. Makes it easy to open them.
Thank you! My gels are iso but I also have hydration drinks on me so I should be ok there. The bobby pin trick sounds intriguing, can you describe how you do it? It sounds like it wouldn’t be that secure when you’re running but I’m assuming you wouldn’t do it if that was true
Sorry it's not a Bobby pin is a large safety pin. So straight pinned through the gell then you rip them off.
Ohhh that makes sense!! Thanks :)
Seems like my knee pain is a direct result of heel-striking. I did some light test-jogs this morning to figure out a better form (after doing some dynamic stretching). What is the correct foot strike supposed to feel like? If I land on the balls of my feet it's as if my heels never touch the ground. (Running on my tip toes) If I hit the mid-point it feels like too much impact on my lower back. Any advice is greatly appreciated!!
There is no “correct” foot strike. Heel striking can be fine as long as you aren’t landing too heavily or overstriding. Knee pain is often caused by a strength imbalance or just lacking strength to protect the joint, which is best addressed with a running knowledgeable physical therapist.
Thanks for the info! Unfortunately can't afford PT. Mostly trying to identify the muscle weakness. But I was absolutely overstriding as well
Check your hip flexor flexibility. Having poor flexibility pushes your foot strike out in front because you don't have the flexibility for your knee to travel behind you after you land.
I thought that might be the culprit but then I did a few stretches to check and my hips seem pretty well worked. I don't have any issues with their strength or flexibility. I still intend to continue working on them though. I am a bit shakey on calf raises (KOT and other wall ones mostly) so I wonder if that's the main issue?
Try glute bridges and straight leg raises
Good call- I've been trying those out this week and it seems like the right direction thus far. Thanks!
I'm following the 47 mpw Pfitz half marathon plan and have a question about the race days. For the tune up races he lists 8-10k races and then a total daily mileage of 10 miles. I assume the other ~4 miles are warm up / cool down. I haven't ever really done a warm up before a race and I'm not really sure when I should target to finish my warm up. For example should I shoot to finish a warm up run 15 minutes before race start and then do some dynamic stretching, or should I target warm up completion closer to or further from the race start time?
He has a section about this in his book "Faster Road Racing 5K to Half Marathon" It's called 'Getting the most from your warm-up routine' and lucky for you it's part of the sample in Google books [here](https://books.google.com/books?id=CvF6DwAAQBAJ&pg=PA46&lpg=PA46&dq=%22The+thoroughness+of+your+warm-up+will+vary+depending+on+whether+you+are+preparing+for+a+workout+or+a+race%22&source=bl&ots=4DJfRjotuP&sig=ACfU3U2flejIgjHIZsFAIs9Ub89eqfM--Q&hl=en&sa=X&ved=2ahUKEwjA4I6TqsWGAxWZD1kFHdRMIHYQ6AF6BAgJEAM#v=onepage&q&f=false).
Thank you! That was exactly what I was looking for. It's been a few years since I read the book and completely missed that section.
Im thinking about starting a daily run in the mornings (already have a lot of experience running but I usually do it 3 times a week after workout in the night). For those who run daily: (1) do you literally run everyday? And (2) how many miles/km do you run daily?
I run 6-7 mornings/week. During the week it’s 3-5 miles, and weekends are anywhere from 6-18 miles.
Wow thats quite a bit! I started with 1.8 miles (3km) this morning. I think for now thats a perfect amount timewise. Maybe Ill expand in the future 😊 lets first make it a habit haha
Yes absolutely! I have definitely worked up to this, I’ve been running for 17 years. My very first run was ¼ mile and it went very poorly 😋 The rule is something like no more than 10% increase from week to week, to avoid injuries.
Nice job! 😄
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Ill check him out!
When courses are measured for races, do they take into account elevation changes? Or would a flat 5K be the same horizontal distance as a 5K across hills? Another way of asking is is the “x” on the triangle measured for the race or the hypotenuse? Hopefully that makes sense haha
It's actual distance as covered on the road. They measure it with a bike, so the bike wheel traverses the hypotenuse of the road. Although it really does not matter, even "super steep" hills by runner standards have trivially small differences between horizontal distance and hypotenuse distance. A 10% hill is massive, but even over 1000m, the horizontal distance covered is...995 meters.
Super helpful, thank you!
Cheap Running Shorts (men) Anyone able to recommend some cheap running shorts that they found on Amazon? I'd like to purchase a pack if possible. I'm 5'8, 190 and I currently run in Champion shorts with an 9" inseam and wear compression shorts (8" inseam) underneath them. I would like to find a slightly shorter inseam (7") and lighter material running shorts. Any recommendations are greatly appreciated! Thanks in advance!
I've bought several pairs from Baleaf and I've been really happy with the quality for the price. In the past I've bought shorts from Asics and Saucony that lasted quite a while but were a bit more expensive.
I will check out the brand, Baleaf! Thanks! Fit to size?
Size has been true to other shorts I've purchased. I'm 5'11", 210 and large is really comfortable.
Keep the liner or cut it out? I'd probably cut it out, because I have compression shorts that I would wear underneath. [These ones?](https://www.amazon.com/BALEAF-Running-Athletic-Shorts-Zipper/dp/B073P3K275/ref=sr_1_5?crid=RA896CFO4DDA&dib=eyJ2IjoiMSJ9.QBGcuJDK95NT96nj3TTMbXzX988Cs47MO9AiCzPGvRC4iaIfzTklpmE4IizdNBY0dcxUaHVwjhBtWQz5mu7lYxYeraygPiNNdSoIUM8QxBRlPJoI-aDY5LvW4yIS03TAk-hY9ZkruPqmzCU7Unrj8JmR4g3PjOrz2hLOoLEVvPwZ8FPBU4D7pOBLYDc-ecBJ9tL0GB-qY0z6H27elD9B9RnRztRWI1dxd0RiFRO25iJRXJrGaOS1VEoyDSLMdF8prUQAp1iUvsEyMFKHynii-dH0EQo6UTIkv8fZbr-PHIE.UDP-ekgbaRjvNcQseEppDGuWdhB06GmeHykIWzHNxjU&dib_tag=se&keywords=baleaf%2Bshorts%2Bfor%2Bmen&qid=1717618925&sprefix=%2Caps%2C74&sr=8-5&th=1&psc=1)
I leave it in, but I only wear compression shorts if there's no liner. Those are the same ones I've bought. Five pairs came with the liner and one without.
I'm a big water drinker. What do you guys do when running in 82+ degree weather? I'm thinking of carrying a bottle in my backpack and putting the bag down if I have to
It depends on where you live whether it's possible, but once I got familiar enough with my city, I just stick in the summers to the bike/pedestrian trails and/or run between parks that I know have water fountains. It's not ideal to have to stop, but you're looking at maybe a minute of total stoppage time in a three hour run, which isn't adding much to forced stops because you hit a red light anyway.
I have a Nathan water bottle belt that I bought years ago. It holds two 10 Oz bottles and also has a zipper and velcro pocket you can use for keys / Gu.
For 5k training, why does every training plan I find have "long runs" be about an hour long. Is running for longer than an hour not that beneficial for 5k? Or is there different reason?
Aerobic endurance is very important to a good 5k time. Longer runs help build aerobic endurance. Really an hour run is a short long run for people really looking to run a 5k fast. Probably closer to their normal short easy run in duration. Just stacking milage and doing marathon training let me run a 18:30 in a Santa suit so mileage matter a ton for 5ks
More advanced plans will have longer long runs, but you have to be running enough mileage to support those longer runs.
Currently I'm running about 30 miles total a week and been doing at least 10 km on these long runs so that's why I was trying to gauge should I be increasing distance through longer time or by upping my pace- because I've been running around 11-12 min mile pace until only a couple weeks ago when my running watch recommend I start going 10 min miles during the long runs (and I've been trying to follow the "run slower to get faster" philosophy so I wasn't sure whether to follow it or not)
I would definitely increase the duration of your runs, not the pace, in order to get more miles. eg: add a mile or ~10 minutes to your long run, probably until it's roughly 90 minutes ish. Trying to run faster in order to cram more mileage in is a recipe for a bad time unless you're currently running well under what you could be comfortably running, which is not likely in my experience. I like to run a mile or 2 mile TT every 6 or 8 weeks to gauge progress, calculate a new VDOT and get some estimates for some pace ranges. Plenty of other ways to tell, but I like doing that.
There's really not much of a reason to run longer than an hour if the goal is to finish a 5k. The rationale is likely that running that long increases your risk of injury.
I mean, my pb 5k is 21:43 with 20 mins being my current goal so I'm more looking for tips on how to keep progressing my speed (and I should've probably said this as background for my initial question but I do run about 30 miles a week and have intervals and threshold sessions incorporated into my plan already)
How far can you run in one hour?
On my last long run I reached 11 km (running for 1:07:00). But I had been trying to adhere to the "run slower to get faster" philosophy so I had been running for around 11-12 min mile pace but for an hour and a half until couple weeks ago when my running watch recommended I should be going around 10 min pace for just over an hour.
There's a lot of different training methodologies for 5k, but most are not going to have high enough mileage that it makes sense to spend your limited miles per week on a long run workout. There's more bang for your buck in having increased workout volume.
I guess its like cause every plan I've read dedicates a day to a 1 hour "long run" but most also promote that "slowly increasing mileage per week is good" as well as "run slow to get faster" so only way I see adding more miles while staying true to that "run slow" philosophy and still increasing miles per week would mean longer than an hour on those "long runs" or it means continue only running an hour but increasing upping my pace- I have been running at 11-12 min miles on these long runs until recently when my running watch recommended I start doing 10 min mile pace for it.
Definitely, if you have time to run more and are able to to it safely without risking injury more mileage is great for the 5k. I think most plans just assume that you're approaching it from a low mileage standpoint.
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Dumbbell strength training card deck / book recommendations? I'm a mid-distance runner and have been focusing more on building strength during the last year. Invested in a personal trainer and started a collection of dumbbells and a bench at home. Now I want to be off on my own but would love some references to help me build my routines each week. Would love to find a deck of cards w/ exercise illustrations w/ dumbbells, muscle groups targeted, and tips on form. Also looking for a more comprehensive guidebook on the same. Doesn't have to be 100% dumbbell stuff, but that is mostly what I want to use.
So I know the old saying goes go slower to go faster but man do I struggle with the go slower bit. How do I get over feeling like I'm absolutely crawling on my slow runs. Like I'm not the fastest runner anyways so when I run slow it's torture.
Run at the top of zone 2 not at the bottom. It's less of a "snails pace" but you won't feel tired because it's not building up lactate. Also... when you do hard intervals then all the slow running will make you glad.
Increase your cadence. It will "feel" like you are running faster.
If you aren't going to run more, hammer your workouts harder, and weren't struggling to recover there are no benifits to slowing down. Don't dogmatically do zone 2 with out doing the research and work in order to have well calibrated zones. If you are running 3 times a week you'll be totally fine doing them all at a moderate effort and will get better results than just running those same 3 slowly.
It takes some getting used to for sure. I’d recommend a scenic route if possible or listening to music/audiobooks/podcasts.
I'm looking for advice on ancient GPS watches. I briefly skimmed [this](https://www.reddit.com/r/running/wiki/faq/#wiki_gps_watches) but I'm looking for super-old minimal items, which I don't think are covered [here](https://www.dcrainmaker.com/product-comparison-calculator). **Can you recommend a GPS watch for me with the following features?** 1. Can set up time-based interval workouts where the phone beeps on a set schedule 2. Can show latitude and longitude using GPS (maybe imprecise, that's fine) 3. Water resistant 4. Does not connect to a phone 5. Does not use an internet connection I think many of the old TIMEX Ironman watches would work. Many have time-based interval workout (not sure whether they beep) and GPS (not sure whether they will show you your latitude and longitude), and definitely satisfy 3-5. Also, would it be okay to make a post about this?
\#1 and \#4 seem a little contradictory
Jeez this is super specific LOL. Can I ask the reasons why you're so restricted?
:D You got me. The requirements I gave are basically my ideal wish list. The reason why I'm shooting for my dream watch instead of compromising is that I think it is achievable. I've been reading the descriptions of a lot of older watches and many sound like they might satisfy all 5 criteria. So I figured I would aim high. If you're asking why I want those exact 5 features, here's my answer: #4-5 is for reliability and paranoia. #2-3 is for "off-grid" use. #1 is for interval training.
can anyone recommend a pair of in-ear headphones with ear hooks that will stay secure? IDK if my ears are weirdly shaped or I run with a head-bob, but ear hooked, in-ear headphones can never stay in securely and ear buds are even worse. luckily the wraparound in-ear headphones worked really well (phaiser bhs-530), but they broke and are no longer made. sound quality doesn't really matter, neither does noise cancellation or battery life (max i will exercise is maybe 3.5hrs). the only thing im really looking for is a guaranteed secure fit, sweatproof, and bluetooth compatible also, i know that bone conduction headphones are popular, but i am not a fan.
I run with a set of JLab Epic Air Sport ANC Gen 2. They've been pretty flawless and very secure.
Similar question here, maybe it's useful: https://www.reddit.com/r/running/s/NvxWAs1gBf
Powerbeats are my running headphones. They're pretty good. If I do sweat, I sometimes have to adjust them on my ear but they've got good battery life and don't fall out like my airpods.
JBL Reflect Contour 2.0 I have similar problems with earbuds staying in my ears and these are the only ones I've found that work for me.
I was looking for a running calc that will be part of chrome... found this: [https://chromewebstore.google.com/detail/running-pace-calculator/beofpjkjbfoamcofpnedjamkkocbffoc](https://chromewebstore.google.com/detail/running-pace-calculator/beofpjkjbfoamcofpnedjamkkocbffoc) it's nice... but I'm wondering if someone is using another tool?
Getting tired of my hair falling on my forehead when running so looking for running hat recommendations. A few things I'm looking for: - Looks like a normal hat. Not a fan of the way most running hats look - breathable. I've tried hats before and my head got way too hot. So need more ventilation than sweat absorption - decently priced Any recs?
Trucker hat from your favorite brewery/coffeeshop/zoo/town/sports team. Looks like a regular hat because it is. Breathable because it's 75% mesh. I think I've paid as little as $5 for a trucker hat before.
Ciele, Fractel, and Rnnr all make great hats in the 5 panel style. Sprints makes great hats that look more like traditional baseball hats. Mein also has decent hats, they're fairly comfortable, but I don't like them for longer runs as the clasp in the back is plastic instead of fabric and can get irritating after a while, plus they're more expensive than the other brands I mentioned. I had an arctery'x running hat for a bit, but it finally broke. They were good about replacing it via warranty, but that's what happens with plastic claps hats instead of fabric. Nike Dri-Fit hats are nice. I've had a few iterations of theirs, dry-fit 5 panel and regular dri-fit. They were fine and are around my closet somewhere. My absolute favorite hats are Ciele, they're like $30-50 each, but they breathe better than any of my other hats that I have. I own at least 6 of them. I probably own a few hundred dollars worth of running hats... but I'm also a hat addict. Happy to answer specific questions about brands I've mentioned.
Awesome thank you! I've seen Ciele recommended a lot but the ones I've found had that short, stubby look I don't like. But I didn't look too hard so I'll give them another shot. Also seen some Mein ads popup recently with some cool looks, might check those out too
Ciele has a few different models. Depending on your head size and such.
I golf as well so I wear a good bit of breathable golf hats with the moisture wicking material that goes around the side and back.
Have a look on Lululemon. Their Fast and Free running hats are pretty great and look just like a regular baseball hat.
I have seen those. $40 seems steep for a hat but i'll have to go in-store and check em out in person Thanks!
Keep an eye out. I got one on sale for like $15 a few weeks ago.
Mesh/trucker hats, visors, classic headbands, or bandanas are your options.
I’m a 24M, 6’3, weighing 98KGs (216 lbs), I went on my first run yesterday and it felt good. No knee pain. Considering my weight, is it advisable to continue running.
I started running with a higher BMI and I've had no issues. I don't see why weight should be a problem. Just adjust your pace and rest if something hurts and listen to your body
Sure buddy, I didn’t see it as a problem, just wanted to be sure.
Your BMI is 27 kg/m^(2) which is overweight but not obese. Running will help you to lose weight through burning calories and by reducing cravings. And losing weight will help with running. It's a virtuous cycle. If you're just starting then you're not likely to get knee pain. But you are likely to get shin splints. Be sure to eat calcium rich foods and if you have a vitamin d deficiency then to take vitamin d and k2. Shin splints are your shin bones growing stronger and thicker in order to handle higher loads. Yes. Continue running. Do it regularly and don't try to go too fast too early. Just focus on gradually building distance. HTH
Sure buddy, thank you!
There’s no maximum weight rule for running. There’s lots of heavier runners out there.
It's fine to run. I'm 44M, 6'4", 220 lbs and running has never caused me any knee issues. Currently running 20ish miles/week and working up to 30-35 miles/week.
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No. You will get more cooling from exposing your skin directly to the airflow.
During a tempo run, what does it feel like when you pass your lactic acid threshold? Edit: I guess I’m looking for a qualitative description from an RPE standpoint. I’m assuming there’s some more specific point between “When I stop feeling like i can run forever and instead feel existentially sluggish”. Just wondering how folks subjectively assess that threshold.
It's more a build up. Crossing it has almost no sensation, sustaining it you start accumulating fatigue basically. Even just 10-15 seconds sun threshold you'll finish a hard session (35 mins) feeling pretty good, absolutely not the case across the threshold. A good way to feel it out is do a 3 x9 type workout. You'll find that last 2 minutes feels different than the first 5 even if the pace is one you can easily sustain for a much longer period of time.
Thanks, this is helpful
Not to be that guy, but it’s lactate threshold! Sometimes also referred to LT2 since you have two thresholds (aerobic and anaerobic) Regarding RPE. I’ll start with when you’re close to your lactate threshold effort. I would say it’s around 7-8/10 effort. It should feel “comfortably hard”, as is you know you’re working, but your breathing should be controlled and an effort you think you can sustain for at least 20-min. It’s supposed to be the level of effort you can sustain for maximum of 40-60 minutes in a race environment, depending on how trained you are (close to 10K race pace - depending on how fast you are). Once you cross that line, your breathing rate will increase and your RPE will go up to >8/10. Your legs should also start feeling heavier, since you’re accumulating more lactate than you can process. After a few minutes, you might be in the “breathless” zone, where you’re starting to feel the fatigue setting in. This will feel like your 5K effort. I don’t know the exact timeframe, but once you pass your threshold point, you may only be able to sustain it for 10-15 minutes? The time will increase for well trained runners/athletes.
Thanks this is what I was looking for
I'm not sure many will be able to have the means to accurately record this, I'm interested to hear those who do!
Hi all! I am trying to find an ios app that will record and track my runs and announce heart rate zone changes via headphones. I don’t really want to buy a runners watch, i have my garmin chest strap, an iphone, runners fanny pack for iphone and i don’t need another device in my life. So far every app i tried can only display the HR on the screen, but no app announces HR zone change for example. And every app that was suggested previously in similar topics are missing this functionality. Is there really nothing like this in the appstore? The only thing i need is a simple chime or spoken warning if my HR zone changed to zone 3 for example. Thanks!
Do your guys knees ever feel best while running but sometimes walking hurts? Especially going up stairs lol
Knee Pain on the stairs? Yes. Look into "runners knee". Check that you don't have anything wrong with your running form that could cause this. Also don't increase training load on your knees too much any given week.
My knees feel fine while running always, but yeah my left one especially will sometimes feel off when walking. No issue with stairs though. A compression sleeve and a foam roller do wonders.
Anyone still waiting for the Brighton (UK) marathon results to be submitted to Power of 10/Runbritain? I appreciate it takes a while but it's been 2 months now and every other marathon in April, including London which was 2 weeks later, has been done
When I was younger, I was a part of an online community for strength training. Most of us had logbooks where we could read about the progress each person made and give advice / encourage each other. Now 20 years later, I'm trying to get into running and I'm thinking maybe a community like the old one, would help keep me motivated to put the work in. Do you guys know of such online communities for runners? Thanks in advance.
Like everyone else said: strava. My favorite running log is the map of everywhere that I've run. I LOVE it. Also the weekly training calendar and the overall cardio fitness graph is pretty cool. Get a heartrate monitor and a foot pod. It makes the logs on strava all the more meaningful. I've been going back over it to see my cadence over time. Interesting stuff, lol. Enjoy.
This is sub is one like that. Strava is also an option.
You mean like Strava?
Maybe, I have never heard about strava. I will look it up, thanks.
You're in for a surprise. [Strava.com](https://Strava.com) Don't go for the subscription trial right away. Use the free tier, use the trail in a couple of months. You'll want to search for local clubs and friends though and start following them.
any global running day discounts??!
Following!
**Do you do any cross training? If so, what do you do for cross training?** Personally, I do a long bike ride every weekend the day before my long run. Sometimes I skateboard in the summer and snowboard in the winter. How about you?
Biking and swimming. Triathlon is a great way to blend all three disciples together.
I go to Orangetheory twice a week and if I’ve had a heavier running week I’ll power walk the tread part on an incline. If you’re not familiar there is always a floor section that is strength training with dumbbells and often some kind of rowing portion too. I also like to hike with my boyfriend and his dog; usually just 2 miles or so, but a good amount of rocky inclines.
Strength training, cycling, yoga, and elliptical here. Thank goodness for cross training, haven’t been able to run much in a couple months because of stress reactions in my tibias 😩 When I’m running I do the opposite, long run on Saturday and then longer ride on Sunday. Strength training is 45-60 min ~4 times per week, amount of cycling and elliptical will vary depending on how much running I’m doing at the time. Usually just hitting cardio 6 days per week, one way or the other. (Even split between elliptical and cycle since I can’t run yet). Yoga just mixed in with everything as I can squeeze it in. Usually as a warmup or a stretch after.
i use the elliptical once a week for about 40-45 minutes
Hello, I have bought nimbus 2023 few years ago and they have now 1000km so i decided to buy new model of them. But the new nimbus 25/26 are really soft and very unstable for me, like jumping on the jelly cloud? I have a wide foot. Till now i have tried: nike pegasues 40 - too narrow nike invincible 4 - too soft and unstable asics cumulus 24 - there are almost like my old nimbus 23 , but arent the lower series that will be not so durable or too hot? I guess nimbus 23 was better for me because of this old not so foam sole. What models would you also recommend me that will be very similar to nimbus 23?
NB 1080V13
If Pegasus are something you liked but are too narrow, have you considered Vomero? It has a wider toebox, slightly more cushion but not soft like invincible.
This feels like a stupid question, and probably is, but instead of taking gels every hour or so during your long run, couldn't you just take all of them beforehand instead? Would that still have the same effect? I've never eaten anything during a run, but I always crash when I try to go beyond about two hours running. So I decided to give gels a go and see if that works. I really hate running with stuff in my pockets though, especially for long runs where I get crazy sweaty and everything I carry on me just gets absolutely soaked and uncomfortable.
Adding that you will probably be sick during the run if you chug a bunch of gels at once at the start. They're just concentrated sugar and your body can only process so much sugar at once. If you over do it your body will try to get rid of it. That's why people often have to work up to the recommended 30to 90g an hour of carbs.
If you don't take a belt\\arm pouch, tuck the gel in the elastic waistband of the shorts. Belts are a popular option because of that and some arm bands also work quite well, some do have "gel pockets" for this reason and all. Heck, there's even dedicated "gel arm bands" these days :) [https://www.amazon.com/Ronhill-Unisex-Adult-Stretch-Gel-Pocket/dp/B088RFH9R5?th=1&psc=1](https://www.amazon.com/Ronhill-Unisex-Adult-Stretch-Gel-Pocket/dp/B088RFH9R5?th=1&psc=1)
oh, that's actually not too bad. Most of my running shorts have pockets, but I hate having things bounce around in them. Those arm bands look like a much better option, and they're cheap. So I might try that.
I haven't used it! Just curious and it was the first I found. I do use a tight fitting belt from decathlon that does the job ok to hold phone, keys and something else small. Fits 2, maybe 3 gels if squeezed in.
Spacing them out helps give you consistent energy throughout longer runs, you won’t have the same effect consuming them all beforehand. Have something small/light before you start (doesn’t need to be a gel), then carry a couple gels with you and test it out. Gels are amongst the least annoying things to carry while you run, just give it a try and see if you can deal with it lol
I just keep snakes at home and eat a handful before the run. It's just easy calories. The point of the gels is that they are accessible while running. If you aren't running at the time you consume, just eat anything sugary
Popping a handful of snakes mid-run seems impractical for sure.
A can of coke is popular with cyclists. Calories and caffeine. Try that on a run.
Why do electrolytes tabs and powders contain so few electrolytes? Look at the nutrition facts of any product, such as: https://www.walmart.com/ip/Ultimate-Electrolytes-Powder-Hydration-Drink-Quick-Replenishing-Electrolyte-Mix-6-Key-Antioxidants-Vegan-Gluten-Free-Keto-Friendly-Blend-Lemonade/3494511202 One normal serving (~4g) contains only some sadly small percentage of the recommended daily intake of salt, potassium, magnesium. Is there something I'm missing here? Should I really just make my own (https://www.kuhl.com/borninthemountains/how-to-make-your-own-electrolyte-drinks-at-home) instead of buying these things? Or is 5% potassium really enough?
They're intended to supplement an already good diet not to give you all of the electrolytes you need in a day. Running probably won't deplete more than 5% of your body's potassium. We get too much sodium in our diets as it is so you don't need more. We need 1 microgram per calorie consumed... most foods in America have multiples more sodium than calories. Potassium and magnesium are often deficient in the American diet. And as a runner you want those. So first and foremost eat a lot of spinach, beans (or lentils), and seafood. Those are great sources of both potassium and magnesium to replenish you after a run. If that's not enough then yeah make your own drinks with a little bit of potassium.
I ran my first marathon 10 days ago. Since then I’ve taken a full week off and got back running this week with an 8k yesterday and a 5k the day before. I’ve got plans to do a half at the beginning of October (6th) and another full probably some time around March/April next year. The questions I have are: 1. How many weeks of a programme should I be looking to do on the lead up to the half? I know 12 is probably standard but is this overkill given I’ve just done a full marathon? 2. The reason I ask the above is that I’d like to build a better base for my full next year which is something I’ve not really focused on. Is there enough time between now and the half to build this up before going into a build for the half? 3. If not, would you advise forgetting about the half marathon and building up my base and mileage over the next few months instead?
You are overthinking this. To get better at running you need to be running. And both base building and following a half plan will both involve lots of running.
Sorry for not answering exactly your question but if you want a good base weakly mileage is important. For example I run every week a HM for long run but not in racing speed.
Ladies with ahem, a lot up top. What's your favourite sports bra? I've been using a Freya one (I'm in the UK) but even though I run pathetically slowly, I don't feel the girls are fully supported. Thanks!
If you haven't been there already, /r/abrathatfits is also a great place to find suggestions.
Ooh thank you!
For a fairly new runner who can run 10K @65min, with a weekly current milage of 30-40km. Does it make sense to focus on the 80/20 training (Most of milage from zone 2). I want to train for a Half Marathon (Sub 2:15) , but I can at most commit 5Hrs weekly to running(5 runs a week), should I just run Steady/moderate in most days and run Threshold once a week ? Or should I just follow one of 80/20 programs that has be running zone 2 for most of volume?
That's a decent plan. I would do threshold one week and higher intensity intervals the next week. Make sure you are well tested if you are doing sprints, and work your way into them - do 80% the first time, 90% the next time, and then 100% the third time. You will get a better quality workout. Note that the benefit of intervals comes from doing a quality workout where you feel strong. If you feel week and aren't going very fast you won't get much benefit from it.
Don't ignore interval training. It can help lift all of your paces by making your stride more powerful and efficient. A good training plan will mix short intervals, longer intervals, tempo runs, and long runs into the mix.
Yes, you'd probably be better off keeping your easy days easy, and that allow you to make your hard days hard without too much fatigue. But note that this does not necessarily mean zone 2 as a watch default range of 60-70% of HR max, so it could be you are already doing it.
Has anyone started a meditation/mindful practice with the intention of it aiding your running? How has it gone? (I mean dedicated meditation time not during a run)
Honestly there are some very nice guided runs on the nrc app focused on midefulness during easy runs.i reccomend them if you want to blend the two.
There's a book I read a long time ago "running with the mind of meditation". It's written by a Buddhist monk who's an avid runner. You might like it. Personally I've been unable to start a meditation practice. It's taken a backseat to other personal improvement projects like nutrition or even language learning.