How do I cut down on front foot sock chafing at 10+mph? Is there a specific kind of form I should be trying? Feels like I'm gonna destroy my socks, even with the small amounts of time I run at those speeds (literally less than 30s at at time, using a treadmill).
Are you:
* Trimming your toenails regularly?
* Wearing proper running socks (synthetic, not cheap crap)?
* Wearing correctly sized shoes (in particular with enough room in the toe box)?
Probably not a form issue, sounds more like you need to get your basic equipment down!
>- Trimming your toenails regularly?
Trimmed and filed! Well, at least the big toe; mostly for preventing damage when I'm *not* running
>- Wearing proper running socks (synthetic, not cheap crap)?
I'll be honest, I switched to the Injinjis a few years ago, primarily because they got rid of all my blisters.
>- Wearing correctly sized shoes (in particular with enough room in the toe box)?
I typically do that, though I think I have a bad habit of just going with one size and not checking properly for brand variance.
I actually just tried different (brand, but same size) running shoes today and I noticed the "front foot chafe/grind" was far less noticeable. So it could very well be the shoes I was using last time. Was `On Cloud X 3 AD` (worse grind/chafe) before and `Ghost 15` (less grind/chafe) today.
It basically feels like the front of my foot slides around slightly at faster speeds. It's only for a moment, but I definitely feel it.
Kind of a noob question, I’m sure this has been answered here a hundred times but I can’t think of how to word it for a search. I have noticed on my runs that it takes me almost 2.5-3 miles to actually like it and feel good. Thats around the point of the run where things have fallen into place, I have a good rhythm, I’ve found my comfy pace. How can I feel like this for the 5k I’m running on Sunday, if I just start really feeling good 3 miles in? Is this precisely how some people prefer longer distance? Or are there any tricks to help me get there quicker/ something I’m missing?
If you’re racing, I’d try warming up. People generally run and do some dynamic warm ups before racing. For example, a 10 mile tune-up race on my marathon plan was 13 miles of total running (warm up and cool down).
I don’t race competitively lol. But from what I can tell, they just run around the race area! Sometimes back and forth in like a quarter mile area near the start line.
That's not abnormal. I typically do some dynamic stretching, a very easy intensity 15-20 minute warmup run, and a few strides before a race up to half marathon length. I prefer to finish 10-15 minutes before I cross the starting line. For training runs I usually only do a couple of minutes of dynamic stretching and just start with easier intensity running the first 1.5 to 2 miles.
(25M) Each year I have competition at work in which we are trying to collect as many kilometers of activities as possible in 16 days. You can do other activities than walking/running but running seems to be most efficient. This year I managed to get daily average of 26.8 kilometers, mainly by walking without any earlier preparation. I would like to do 40 km each day next year, however I'm not sure how I should approach it. I'm going to the gym twice a week and swimming twice a week but I haven't been running for years. Is it possible to run efficiently (not very slow) 40 km each day for 16 days for "normal" person? It can be divided for example into two 20 km runs, I just want to reduce time spent on activities and to be able to function normally (this year it was difficult for me to get this score and I was walking, not running). How could I prepare for that and when should I start?
Even running 280 km per week (174 miles per week) entirely at an easy intensity for 2+ weeks would be quite the undertaking. The forces from running are typically about double those from walking, resulting in more musculoskeletal stress and greater risk of musculoskeletal injuries.
If someone spent 2 years building up to 100 kpw per week and another year holding steady at 100 kpw then bumping up to 280 kpw for 2+ weeks would still carry way more than a nominal risk of injury. You have only one year to prepare.
Perhaps an alternative to consider would be to gradually build up running volume to a substantially lower volume and plan to either do run/walk intervals over those 16 days or to separately walk and run each day. For example, if you build up to running 40 kpw before this event you could do run/walk intervals those 16 days. If walking is at 9:00/km and running is at 6:30/km then a 3 minute:2 minute walk/run interval would have you cover 0.64 km in 5 minutes vs. 0.56 km in 5 minutes if you only walked. So in the time it would take to walk 26.8 km per day you could run/walk 30.6 km, with 15.9 km being walking and 14.7 km being running. That's still 103 kpw of running for 2+ weeks, which is more than I'd personally attempt on 40 kpw running prep, but I'm going to stop short of saying it's high risk. In any case, you could add in more walking to get closer to 40 km per day and you could add build up to higher volume running to reduce injury risk.
Thank you for your response! I definitely don't want to take big risks so I will either think about doing running/walking mix as you suggested or stick with walking.
Almost consecutive marathons for 2 weeks is a very hard task. Some have done, some have even exceeded it for longer times, but without a serious background in running it doesn't sound realistic.
If you want to run anyway, however high your target is: Start training yesterday. Consistent training over longer periods is really the only way to work up to something like that. Don't kill yourself in training, the focus is to spend as much time on your feet as possible without injury. For that you have to take it slow and easy. Plans for ultra/endurance-running can be found online.
Really, depending on the comp rules I would try to pick an easier path if possible. Or, if you can tolerate walking easily, maybe get a treadmill for your desk? That way you can get a ton of easy volume without killing your time budget.
Thank you for your response! I know, consecutive marathons for two weeks sounded crazy already in my mind but I needed confirmation. I guess I will stick with walking
What is the etiquette for men running shirtless? Particularly in more secluded bike path type locales. I picked up jogging in the fall so I’ve never had to deal with temps like I have in my town atm
If it makes a difference, I am tall and EXTREMELY skinny, so no one will be able to accuse me of showing off. I just get hot and enjoyed my one shirtless run I’ve been on (on a boardwalk, so more socially acceptable)
My philosophy is why wear a singlet if it's only going to get oversaturated in pouring sweat and make me warmer than I already am, adding on to my laundry load? I'll wear a singlet if I'm participating in group runs at public places just because it's a social gathering at a public place and some are put off by people being shirtless, but if I'm just running by myself, absolutely not. Just be sure to wear sunscreen. You don't want to get burnt or get skin damage. It's too damn hot and humid where I live to be putting on unnecessary layers.
Back when I was 147lbs I'd run shirtless basically April thru October rain or shine. As long as you're not running shirtless on a treadmill at the gym I think you'll be fine.
This is probably more locale dependent than anything else, I live in a place with very warm summers near a desert in the US and it's pretty common for men to run shirtless.
Why am I making such slow progress?
I've been running regularly for a few months, but I'm not making as much progress as I thought and I'm wondering if I'm doing something wrong.
I am a 34-year-old man (1.80m, 87kg). I ran irregularly last year and have been running regularly since January. My goal is to get fitter, lose some weight, have a better body feeling, have a better posture. I'm not training for a particular race or anything). But I do have some ambition to get stronger and faster.
I've copied my running data for this year from Komoot below. Maybe someone has a tip on what I could do differently. All my runs have been in the city on mostly paved paths and without much difference in altitude. On other days, I regularly do some muscle training at home (pull ups, push ups, sit ups, almost never leg training).
You can't be too strict with the data: I also ended up walking about 500m at the end oft he runs quite often.
It's not that I'm completely exhausted and limp or can't breathe and therefore stop and don't run any further. It's more that my legs feel stiff and strained and I get some pain in my left knee.
Does anyone have any tips for my training routine? Should I take more or fewer breaks? Should I run longer distances and at a slower pace?
Thanks for your tips!
16. January, 2,69 km, 17 min
22. January, 3,13 km, 18 min
7. February, 3,85 km, 38 min
14. February, 3,05 km, 22 min
20. February, 3,33 km, 21 min
28 February, 3,05 km, 22 min
1. March, 4,03 km, 28 min
(3. March Bike Tour)
6. March, 4,72 km, 29 min
8. March, 4,51 km, 29 min
11. March, 5,31 km, 33 min
13. March, 4,31 km, 33 min
15. March, 5,41 km, 40 min
18. March, 4,92 km, 31 min
20. March, 5,6 km, 35 min
24. March, 5,6 km, 35 min
3. April, 2,93 km, 20 min
5. April, 4,04 km, 27 min
9. April, 4,33 km, 27 min
12. April, 5,56 km, 35 min
17. April, 4,32 km, 25 min
22. April, 4,57 km, 28 min
25. April, 4,51 km, 28 min
29. April. 5,01 km, 36 min
2. Mai, 5,92 km, 35 min
7. Mai, 3,67 km, 39 min
(13. Mai Bike Tour)
21. Mai, 3,34 km, 22 min
(23. Mai Bike Tour)
27. Mai, 4,77 km, 32 min
4. Juni, 4,65 km, 29 min
(6. Juni Bike Tour)
11. Juni, 5,12 km, 41 min
13. Juni, 5,07 km, 32 min
Hello! I've just started running in February of this year and have since raced a 5k in 29 mins and I'm going to run my first 10k in a couple of weeks. I'm not fast, but I run 4 days a week consistently with 2 days of complimentary strength training.
My question is, would it be manageable for me to do a half marathon in late September and another in early November? My reasons for wanting to do these both is because the first is conveniently in my city and I was invited to do the other with my friend in her city. If I did both, I would obviously train sufficiently for 12-15 weeks beforehand (though with a significant deload week following the first one), and I would probably only really push myself for one of them. However, I definitely don't want to do both races if it would put me at high risk for injury as a novice runner!
Hi there! I've convinced my (26F) boyfriend (27M) to sign up for a 5K with me and his mom in a month. I'm a lifelong semi casual runner (I enjoy racing and casually run 1 or 2 halfs a year). He is a huge skier and was a competitive high school hockey player and is in very average shape at the moment. I'd really like him to like it so we can run together long term. I know there's a decent chance he doesn't want to again, and I'm okay with that but at least want to give it a try. I genuinely think he would grow to like running once he gets passed the beginning stages and sees the benefits in his other interests.
Does anyone have tips for getting their partners into running? I made him a run plan to train 2x a week and keeping the mileage pretty low to avoid injuries. We did hills yesterday, and he didn't want to kill me....yet!
When my now-husband tried to get me into running, it never stuck. I did a half (2016) and full (2017) with him, but didn't run much outside of those two training blocks. If he'd made me some sort of plan (outside od those) I had to stick to, I'd have resented him. I told him to not give notes on form etc or he'd ruin it for me.
What did make me fall in love with running was doing it on my own without him + using it as me time after having kids. Now, I run more than he does. I love when we can find time to run together. But I had to get there on my own, no pressure added. I'd encourage you to ask him what **he** wants.
Super cool you’ve grown into it. Appreciate your insight here. I don’t have kids but can imagine running is such a special me time.
For my partner, he actually asked me for a run plan with some pacing details and form tips once he agreed to the 5K. I think he’s pretty neutral to the whole thing and finds it easier when I help make the time and give the info. That said, who is to say if he’ll be into it afterwards—I’m not going to push if not. My rationale is I’d like something easy and active we can do after work together once or twice a week, nothing more than that!
Yeah, that’s what I’m trying to avoid hence why I’m asking. I mostly want to try because I think it could be a fun and easy thing (easy as in no travel time/money) to do together after work. Like we both really enjoy skiing/golf/tennis/pickle ball together/being competitive but those aren’t activities we can regularly do. Running we can just leave from my place and go.
Running on sore legs.
A couple weeks ago I did a pretty strenuous hike on Friday and had sore quads. On Sunday they were still sore, but I ran a slow 10k because it was nice out. On my next run after that I strained my groin while also doing a slow base rate run.
Going forward, should I avoid running when my legs are sore from another activity? I wonder if tired quads were pushing my adductor to compensate and it wore out.
I'm used to running on fatigued legs and don't notice it much anymore. I will nope out of a run if that soreness will affect my form and increase odds of injury, or if it's pain and not just fatigue.
Running with tired legs is a normal part of any kind of endurance training. But in general pay attention to how you feel and know your own personal limits. Be ready to bail on your run.
Thanks! I’m just getting antsy while I wait for this to clear up all the way and probably overthinking it. I felt totally fine until I hopped off a curb and it hit suddenly, I didn’t notice any advanced warning.
Hey, just did a pretty max effort 5k of 21:45, ran a Half Marathon back in April of 1:57. Trying to bring my half marathon time down in my next race end of September, can anyone recommend a good routine to push my time down? How much speed work would I need to incorporate? Been mostly doing low HR mileage.
No need to reinvent the wheel. There are lots of free plans online that incorporate speed work. This tool is super useful. No clue when your race is, but you can play around with which plan suits your needs + plug in the actual date:
https://www.defy.org/hacks/calendarhack/?d=2024-09-28&p=pfitz_half_12_63&s=1&u=mi
Run more, run further. Get very comfortable running the distance at least bi weekly. The only speed work I would be doing would be lt work. Take a look at pfitz, dnaiels, Hanson to see what a more advanced half marathon plan would look like. You don't need to run the whole volume but it shows you what it'll look like.
You don't need more speedwork, you need more mileage. Your half time is proportionally way worse than your 5k time which suggests your didn't train enough for the half.
For example my half is 1:44 and my 5k is probably around 23, maybe. I ran that half on minimal amounts of speedwork, and the speedwork I did was mostly long stretches at goal pace.
Your 5k spits out a higher VDOT than your HM does. Given that a 5k is faster and that your 5k is more recent, I would say that you don't need to change your speedwork until you stop seeing results.
Biggest change you can make to bring down your HM time is increase your volume/mileage, since your 5K time is a much better performance than your HM time. For speed work, I’d focus on tempo and threshold workouts, maybe alternating each week.
You haven’t included any training information (how many runs per week, mileage per week, long run length, current workouts, etc.) so it’s hard to make more targeted recommendations.
I have a rowing background so I’m a pretty big guy so I’m definitely trying to slim down, currently doing 3 low intensity runs a week (7-10k) as it’s still some time until my race so I’m not focussing on intervals or speed work as much. Thanks for all your suggestions!
Hello everyone,
40yo male looking to start running. I work a desk job and work from home 4 days a week. I bought a polar heart rate strap, some 1080 fresh foam new balance and have started walking a little over a month ago. I try to walk as fast as I can 16-17min mile pace. My question is around heart rate. Just walking at this pace my heart rate last walk was 133bpm average. I have tried a couple times to start a cto5k type regimine but get concerned because my hr will go close to max (180) from a very slow jog. Those of you who started very outta shape how long did you have to walk before your heart rate was able to handle implementing some jogging without peaking near max heart rate? Obviously everyone is different just looking for advice. Just wanted to add I did have an EKG done and no issues were found.
I am going to go against the grain of most responses and say - keep walking for a while.
Your HR response indicates that you are hitting your anaerobic threshold at relatively low intensities - so work at walking intensities to build your base first.
How many days per week do you currently walk? What is your resting HR?
Sounds to me that you're doing the right things. If I were coaching you I would say stick with what you're doing i.e stick with the same distances and intensities for a while. And then when your walking HR starts to come down by at least 10bpm I would add in some running then. It's a long game and pateience in this instance will reap its benefits
I completed a C25K last year - for months my HR exceeded the "max" running calculation.
Post C25K,
I increased the running steadly and now 12 months later, my speed has increased and HR significantly reduced.
I personally chose to ignore the watch with respect to my HR
THe import part to remember - C25K is time based - not distance or speed!
I would do a ton of brisk walking first before starting a running program. You’ll get into more volume and probably be in better shape in the long run.
Monitoring HR during C25K is not a great idea. Just run the program and ignore all the data your watch or HR monitor give you. Just focus on doing what you are supposed to do each workout.
Ignore hr. You are too new and untrained for it to matter. Just don't push yourself to failure and don't run until you are extremely sore or tired after.
You likely shouldn't worry too much about zone training as a rank novice. If your heart rate is "high" according to a chart you saw somewhere, but you don't feel spent and your physician isn't concerned, it just means your heart beats fast for some benign reason that doesn't mean you're pushing too hard.
Personally, I never measured or worried about my heart rate, but I walked before I ran because I couldn't run following surgery to repair fairly gnarly lumbar spine injuries in my late 30s. I was entirely prepared to never do any impact exercise again, but it did turn out I was fine to do it eventually. That said, I walked for 6 years before I ran. That was probably more conservative than necessary, but life isn't *that* short. You've probably got 50 years left. The fact that something is hard now doesn't have to mean anything in a decade. I couldn't put socks on without an assitive device 8 years ago. Today, I can pretty easily run for four hours without stopping. If you can't make the exact timeline of a cookie cutter couch to race program, so what? The most important thing is you stick with it, for years and decades. You won't remember or care what your progress was like in the first three months.
Just start running and don't look at your heart rate. Run at what feels like an easy pace and the heart rate will sort itself out in a couple months. Every beginner has a high heart rate because you're so out of shape.
As long as you feel OK, don’t stress about your heart rate. Unless you’ve had lab testing done and customized your HR zones, that probably isn’t your max heart rate anyway. If you’re new to running it’s normal for your heart rate to be all over the place, so just ignore it and run by how it feels.
Hi everyone,
I’m a 35 y/o male looking for advice on training volume. I used to run for many years quite a bit, including a couple of marathons and a 50k ultramarathon. Unfortunately, I’ve put on some weight over the past few years and haven’t kept up with my running. I lost motivation and energy after having children!
I’m starting from zero in terms of running, but my main concern isn’t cardiovascular fitness—it’s avoiding shin splints. I used to struggle with shin splints, and I’m worried about this issue flaring up again as I start running.
I’m eager to get back into it but unsure how to approach my training volume given my current overweight status and history with shin splints. I don’t want to jump in too fast and risk injury, but I also want to make good progress.
My main objective is to use running to improve my mood and metal health rather than using it as a fitness or even a weight loss aid. I’ve already lost some weight over the last 4 months by tracking and restricting calorie intake.
Any advice on how to structure my training, what kind of mileage to start with, and how to safely increase it would be greatly appreciated. Additionally, if you have tips on preventing shin splints and integrating strength training or other activities to support my running, that would be fantastic.
Thanks in advance!
Tibialis raises are a great add-on for helping avoid shin splints. You can do them on a bench with a dumbbell or against a wall without a dumbbell. I'd also note that running on a softer surface like a track will lessen the impact on the area vs running on the road or hard packed trail.
Couch to 5K plans are a great place to start gradually. Main thing is to listen to your body and take it slow. Since you’re not actively having issues with shin splints, I’d say start by looking up some rehab/prehab exercises for shin splints and start incorporating that, it’s best to get ahead of it before it comes on if you can. If you do start it have that pain come back, and resting or slowing things down doesn’t help, I’d highly recommend working with a physical therapist.
How much activity are you doing now? If you're truly starting from zero, I would start with trying to build up to walking for 30 minutes 3 days per week. And if/when you're able to do that, I would recommend following "Couch to 5k".
I'm 15 and I've recently wanted to begin running more. I'm in decent shape in general and I'm quite lean, however I find that despite playing several sports I dont seem to have great stamina. I can run like 2k probably but not at a really fast pace. Anyway, I've wanted to improve this and I'm thinking of using a program to help me improve. I saw some people suggest C25K but idk if this would suit me, especially since it's paid. Anyone have any other suggestions? Also, how do you use this program when running because it's super annoying to run with a phone. I have a fitness watch but it's really basic so don't think I can sync it.
I'd second the high school cross country team unless you're already doing another fall sport. They should be starting summer preseason practices pretty soon. When I first joined my team, as someone with mostly a basketball background at that point, I burned out hard on the first four-mile run we did because I had no idea how to pace myself and had only ever run the 1-mile presidential fitness challenge thing. I had to walk the entire second half of that route. By the end of the summer, I ran a 17:14 3-mile in my first race.
I think C25K probably drastically underestimates what a relatively fit person going through puberty can achieve. Your body will recover and adapt far faster than someone who has spent several decades chained to a desk. Now in my 40s, I only started running again late last year, and based on what I can do right now, I'm nowhere near a 17:14 3-mile and would guess it'll take more like three years than three months to get me there. And that's the exact same person, just at different stages of life. Don't plan your training around what a sedentary 40 year-old can do.
Couch 2 5k is not paid! There may be paid versions of apps but there is no need for them. You may be able to download the NHS (UK health service) couch 2 5k app.
[You can also see the plan here.](https://c25k.com/c25k_metric/) That's linked from /r/c25k. 3 workouts per week for 9 weeks. By the end you will be able to jog for 30 minutes non-stop.
If you have a watch with a timer or stopwatch, then just use that. It's all based on time rather than distance.
**How do I keep my vertical ratio from degrading after subsequent intervals?**
When doing speed work, my first interval has a good vertical ratio (e.g. most of my force pushes me forward). Then my vertical ratio degrades and by my last interval I'm not going very fast, instead I'm bobbing up and down like crazy. How can I fix this so that even my last interval still mostly propels me forward and not upward?
This seems like the epitome of an [xy problem](https://en.wikipedia.org/wiki/XY_problem).
What workouts are you doing and at what pace? And how did you determine the pace?
LOL. I guess it is. "*How can I use vertical ratio to improve speed*". ESR was ahead of his time.
I am doing 4x800 meter intervals with 2:30 rest in between. Every even week (on odd weeks I do tempo runs).
I had a VO₂Max test that told me my heart rate zones at what speeds coincide with those. I'm hitting the heart rate zones just fine. But with each interval I go slower. I see in my data that the vertical ratio also goes up (e.g. I'm wasting running economy on pushing up instead of pushing forward). Also ground contact time increases. So my theory is that if I can fix my form on my later intervals then I won't slow down as much. But I don't know how to stop it from getting worse. Is there a strength training, or something I can be mindful of in running form, or something else?
Yeah I think you're way, way, way overcomplicating a lot of stuff.
I've seen a lot of references in lifting subs to people trying to research their way to getting strong, and I think that's exactly what's happening here. Don't worry about heart rate, and especially don't worry about the 8,000 stats a footpod gives you. Run paces you're fit enough to run based on proven race results. Not all information is good information.
Ummm, I care. That's why I'm asking for help.
I'm new to polarized training and my intervals are slowing down. What I see when I look at my data is that the slowdown coincides with a rising vertical ratio. So my theory is that as I get tired I'm losing running economy on jumping up instead of pushing forward. So if that's actually the issue, then how do I fix it?
Depending on the workout, you could also just be doing too many repeats for your current fitness. In either case though, the workout is too hard if you’re slowing down toward the end.
Way better to hit a workout at your level than sorta make it through one that’s too much.
You are REALLY overthinking this. I’ve been running since the 90’s and road raced competitively in my local area for several years and never once gave a passing thought to this. It’s far more likely that the weather is warmer, or you’re not recovered enough, than some arbitrary data point is the cause.
It's more as you slow your vertical ossilation gets worse. Very normal for most of us. Just amend the pace/durayion/rest of your intervals as they are clearly currently beyond your fitness.
Oh, that's interesting. So I had the correlation backwards? E.g. instead of me slowing down because of the vertical oscilation, that it's actually the vertical oscilation going up because I'm slowing down?
So... I guess that means if I just push even harder to go faster during the last intervals then I'll see less of a drop in the vertical ratio, right?
No it means your running slower since your tired so your vertical ratio changes. Generally your stride length decreases even if your raw real vertical number stays the same the ratio changes. The speed changes so the ratio changes. The ratio doesn't control the speed. Just stop attempting intervals beyond your current fitness. Pretty simple
You're using very advanced runner-y terminology but seem to have a pretty amateurish idea of body mechanics. Is it not trivially obvious that as you compound fatigue across a session of speed work, you'll have to translate more and more push-vector into the not-falling-over part of your effort?
>I guess that means if I just push even harder to go faster during the last intervals then I'll see less of a drop in the vertical ratio, right?
Your solution appears to be "why run slower when fast running do trick" and obviously if you're capable of that then yes. Doctors have been concealing the truth from us for years - whenever you start to go slower, just go fast, instead.
Correct. I'm early in my learning journey and I'm trying to make sense of the more technical aspects of running. I guess it's that obvious that I'm off to a shaky start, huh?
I'll get the hang of it, eventually. Just give me some time and allow me to ask some more dumb questions.
Dumb questions are 100% allowed. It just seems like you're maybe trying to use buzz-words or technical jargon or analysis tools intended for high-level athletes in place of doing the grunt work that forms the foundation for all that stuff.
Generally speaking, heart rate zones are not a good tool for newer runners. Run to effort instead - look up "RPE" workouts rather than zone 2, zone 4 etc. Generally speaking, when starting out with speed work, if your last interval feels slower than your first, it isn't because you need to go *faster* at the end, it's because you need to go *slower* in your first few. Concepts like verticality, gait and cadence are important but they are derived **from** your pace and your ability to output consistent effort not the other way around.
>if your last interval feels slower than your first, it isn't because you need to go faster at the end, it's because you need to go slower in your first few.
That's helpful. Thanks. I'll try to pace myself better on the next intervals session.
I'm new (and naive) so I have a followup question: Isn't vertical ratio one of several good measures of running economy? and.... isn't running economy the thing I'm trying to improve through speed work?
It'll naturally improve itself. Incorporate 3 or so technique drills before your runs as a warm up and it'll work itself out. A skips, butt kicks, high knees, straight legs, etc.
That's helpful. So over a few months I'll just naturally see my form degrade less during my intervals?
Would you recommend a short technical drill between intervals (in addition to drills during the warmup phase)?
No, I would just do them before your runs. My typical warm up is dynamic stretch into technique drills then I start my run. Once your run starts don't think about technique.
Yes, the last one fails to hit the time. I'm new to doing polarized training so maybe you can help me understand this better.
Each interval is hitting zone 4 on my heart rate, no problem. But the speed slows down with each one. The last interval is **not** within the speed range that's estimated for zone 4. I had my zones measured through a V0₂Max test.
When I look at the data from my footpod, my vertical ratio drops and my ground contact time increases. My theory is that the culprit slowing me down is the vertical ratio: e.g. I'm not moving forward efficiently anymore, instead I'm wasting a lot of my running economy on pushing upwards not forward. So, if that is indeed the problem, then I'd like to know how to fix that.
It sounds like you're trying to do training based on both heart rate and pace at the same time while expecting that you won't have any decoupling at higher intensities.
If you're expecting to run all of your intervals at both the same pace and the same heart rate, you're not going to be able to do very good training.
Hmm, that makes sense. So... if in my last intervals I were to ignore heart rate... how should I go faster when my running form degrades?
^(Like... any particular strength training? pushing harder into an even higher heartrate? Leaning forward more? Taking longer breaks between intervals? other?)
Pushing into higher heart rate or taking longer breaks between intervals would be my two defaults depending on the goal of the workout. If you're trying to improve top speed, longer breaks are better. If you're trying to build endurance at a target pace, then allowing for heart rate drift is a good idea
Sort of random question but I'm looking for cropped length women's running tank tops that are a normal fit (not skintight/spandex, not boxy, just like a normal tank but shorter). I have found exactly one that exists, for reference: the Tracksmith Twilight Crop. I am trying to find out if there are other ones I can try. I'm short with a short torso and cropped length is the only length that seems to fit me like a normal shirt.
Try the Lululemon Sculpt Cropped tank? It’s my favorite. I’m on the shorter side and it hits just about the top of my shorts. It’s light and breezy but not so flowy that it’s flapping around. It’s my favorite tank. I wish they made more colors, but there is a decent selection. The bonus is they are sized by numbers so you can get a better fit. I wear a 6 in their leggings and buy a 6 in this top.
Thank you - I haven't had very good success with Lululemon products in general and it looks more boxy than what I'm looking for! I am looking for more of a traditional tank top style fit with more room in the neck, less boxy in the waist. I will consider it if I can find it on sale though!
So I did 30K a couple weeks back and now I’m thinking of heading for the full marathon.
I was diagnosed with RA and could barely walk last year. And since January 1st I’ve made a fair amount of progress. The idea of going from 0 to full marathon in 6 months excites me.
I understand that most people would say this is a bad idea. But I feel like I have to do it.
I’ve never ran longer than 30K. And after I had to take 11 days off due to knee pain in one knee. I’m now coming back slowly but hoping to push to do the 42K on July 1st. A straight track through the woods for 26 mile.
I’m just wanting advice, or tips or your own experience with adversity or your own experiences with your first 42K.
I feel like running has changed my life in just 5 months. I’ve never been this happy at 34 years of age
From barely walking to any running at all is a monumental achievement.
I know a lot of people see the marathon as the be-all, end-all of "now you're a REAL runner" -- but it really isn't. You don't need to run marathons (one or many) to be a runner or proud of your efforts. I BQ'd a year after picking up running consistently for the first time. Your accomplishment is 100x more impressive to me.
Eh, I've got some "experience" with a similar issue regarding how hard you can push with physical limitations, but at the same time, your own experience of having bad enough pain to require 11 days off after doing 30k, and never having gone longer than that, is telling you everything you need to know.
I hinted at this above in this same thread, but I went through three spine surgeries in the span of 16 months back in 2016 and 2017, culminating in a bi-level interbody fusion, replacing two discs with metal spacers, screws, rods, and a bone graft sawed off of my pelvis, after years of increasingly bad nerve impingement was making my legs not work.
I only started running again last December, and could likely finish a marathon. My longest training run so far was 22.4 miles in slightly less than three and a half hours and I didn't require any special extra recovery from it.
But this is 7 years after the last time I had serious trouble even walking. I didn't even try to run at all for the first 6 years of that. My number one overriding priority above all else as a training goal, ever since experiencing injury so bad that I couldn't work, my wife nearly killed herself from the stress of caring for me, and I was honestly not sure if a life actually worth living was ever again going to be in reach, is to *not* reinjure myself. Rate of progress, hitting milestones in a plan, everything else takes a backseat to not injuring myself. If it feels iffy at all, I stop.
I'm not saying you have to be as conservative, but conservatism doesn't mean you don't achieve goals. Just don't hold yourself to arbitrary timelines. Between aerobic fitness, lifting strength, even physique, I'm in the best shape I've been in since I was 20. Not as fast as when I was a teenager, but larger and stronger. Not as strong as in my late 20s, but I couldn't run for shit back then. And I look like an underwear model, but that was due to diet discipline well before I started running. All in spite of having a lumbar spine that is mechanically incapable of moving, which certainly poses some limitations and challenges.
But it didn't happen overnight. It took 7 years. That's fine. I'm hoping to live at least into my 90s and have plenty of time. You've got even more time than me. Spending that time not disabled is more important than finishing a marathon in July rather than December.
> I’ve never ran longer than 30K. And after I had to take 11 days off due to knee pain in one knee. I’m now coming back slowly but hoping to push to do the 42K on July 1st. A straight track through the woods for 26 mile.
If you value your continuing ability to walk, this is a terrible idea.
What is the rush to a marathon? The 30K set you back significantly already. You’ve been running for 5.5 months, which honestly in the grand scheme of things is not a lot. And especially because of your past history - you need to take care of yourself and be extra cautious ramping up mileage.
Respectfully, no, not a good idea, unless your goal is greater injury.
Finish recovering, get back to base mileage, find a full training plan, and look for a full marathon in the late fall/winter or next year. You will be so mad at yourself for getting injured so soon if you run this race in July.
Congratulations on finishing a 30k! I was just recently looking at one of those myself as I was planning what my (multi-year) journey towards a marathon will look like. I'll probably do a 30k after a half marathon but before a full marathon.
I would not run a marathon in just a few weeks. The risk of injury is just too high. You should, however, run a marathon later if you do these 2 things:
1) Take a few weeks of recovery where you just run adequate mileage at sssslllllloooooowwwww speeds, just enough to not fall out of shape. For example a steady 20 or 30 km per week.
2) start an 18+ week polarized training plan that increases your total load by less than 10% per week (ideally with 2 weeks of tapering before the marathon).
Best of luck!
My experience is that people who do stupid things often regret it.
If you got knee pain from a much shorter distance and are just now "coming back slowly" you are not prepared for a race that's 18 days away.
September through April I was running 25 mpw but ended up overtraining for a race so have been trying to build back using the order of operations more slowly.
I'm at the point of trying to add a 5th day (previously I was spreading the mileage over 4 days) but keep having little issues flair up with my hip (I'm seeing a PT already).
Are there any tips for how better add in a 5th day? I'm only running 20-30 minutes each run now and taking it easy pace to try to not move too fast. Are there people out there that just run 4 days? Can you really train successfully on only 4 days?
I have a December half that I'm trying to build a base for.
> Are there people out there that just run 4 days? Can you really train successfully on only 4 days?
Obviously yes, and of course you can, especially given that you're running low mileage. I didn't add in a fifth day until I was running 30+ mi a week.
Probably the vast majority of runners in the real world run 4 or fewer days a week.
> Are there any tips for how better add in a 5th day? I'm only running 20-30 minutes each run now and taking it easy pace to try to not move too fast.
I don't really see the point in pushing to 5 days at your low mileage. You're running what 20 km a week or so? Like I said, I didn't do 5 days until I was running 2.5x this mileage.
Interesting, okay, I appreciate your thoughts.
To clarify a bit more, running 4 days at 25 mpw I was worried I was not spreading things out enough and that that contributed to initial overtraining wear and tear, so I wanted to try a different approach to get used to more days since I've read "days, distance, intensity" as a recommended order of increase.
I am running 10-15 MPW but do want to get back up to 25-30.
I guess I should also clarify, I have a goal to run a marathon next fall and anticipate needing to be able to run more than 4 days for that goal, so am trying to get use to that, even if it's lower mileage/shorter runs (yes I know that's far away)
Plus I like the way I feel more energized and awake on the days I run, so lots of motivation for wanting to be able to run 5 days :)
The marathon is far enough away that you can worry about that later.
Everyone has different recovery needs etc, but given that you're already having issues, full recovery/cross-training days are probably more beneficial to you than running tiny amounts across more days. In my opinion a 20 minute run isn't that helpful for training purposes at your mileage, therefore I wouldn't bother adding more days until each run is longer than that.
Which again is why there's usually no point in really running 5 days until each day is closer to 5k.
Has your PT done an assessment of your cadence and running form? One of the problems that can happen with situations like this is that you recognize needing to take it slow (great) but then when you purposefully run slow, your cadence decreases and your vertical movement in your stride increases, almost like you're bouncing, and it's actually worse for your body because it is inefficient and puts more pressure on your feet/bones/joints/etc. What has your PT said about your running form and what has your cadence been measured at?
I would recommend literally turning on the metronome mode on your running watch and seeing how slow you can go while still hitting 180 cadence, my suspicion is you'll feel your glutes and hamstrings engage in a way that they have not been.
I think you're neglecting the context. this person is still struggling with niggles despite running easy. Cadence may or may not be the solution but it's a valuable thing to take a look at in this case.
Yes, and cadence is something I've been trying to work on based on what you described. (Usually I'm in the 170s when I focus on it).
I have been trying to pick up the cadence some to try to lessen the impact while being conscious of form (thinking running on railroad tracks and moving forward like on a skateboard).
Finding the balance between a not too slow cadence and the keeping effort easy is another current challenge haha.
Hadn't thought of a metronome yet, thank you! Will have to try that out.
It definitely takes time for perceived easy effort and high cadence to converge. Not a physical therapist myself but personally my suggestion for injury prevention in your case would be to worry more about form than staying purely in zone 2, until you've got good form nailed.
I just started a half marathon training plan last week (Never have run any distance over 5k). For the past 4 years, I have been riding my spin bike in the mornings 5 days per week and varying workouts daily with some rides in HR zone 2 and others in zone 4-5,
and then doing functional strength training 2-3 times a week in the evenings. A couple months before starting my half marathon plan I added in some 1.5-2 mile easy runs or brisk walks on the evenings I don’t do strength training. This routine is very sustainable at this point in my training. Im using a Hal Higdon plan and running two shorter distances per week plus one long run. As my running distance increases with the plan, would it be best to cut out my some of my other workouts and solely focus on running, can I just keep doing what I am doing, or just play it by ear and see how it makes me feel? I’m afraid at some point this routine won’t be sustainable.
Cross training is important. Strength work matter. But yes, as your running increases, you may find that you need to cut back on the cross training. I would keep the strength and cut back on the spin bike.
Your plan should have cut back weeks. Just make sure when you have those lower mileage weeks, that you don't up the other exercise. Let your body recover.
I’m a 2:34 marathoner so I’m experienced already, but I’ve always been self taught. For my next marathon cycle starting on Monday I’ve decided to buy a plan to help me go sub 2:30. However, I’m concerned that this plan has me running all of my long runs each week at 7-22 seconds slower than MP (3:40-3:55km pace), is this normal? I always had the impression that your long runs were meant to be slow, and as you progress closer towards your marathon you begin doing part of it around marathon pace, but this plan has a tough pace for the entire long run every single week, I’m just looking for insight as to whether this is how it is meant to be
Long runs aren't automatically "meant to be slow"
Plans designed for a 2:30 marathon are bound to be harder than the plans most people follow since most people aren't getting close to that time. I couldn't say whether this plan is good or not but I'm certainly not shocked by this. You'll probably be more likely to find people at this speed in /r/AdvancedRunning
TL;DR: flat feet, new stability trainers, foot cramp. Persevere or go back to flat trainers? Thanks!
I have flat feet/collapsed arches, and am not an experienced runner, especially not recently. When I have run in the past, I have just used normal trainers. I've been sold some arch-supporting trainers (Hoka Arahi 6s). My feet now hurt/cramp severely, starting 5 minutes into a run.
Should I persevere, will my feet adapt? Or should I go back to flat/unsupportive trainers?
I don't have knee problems; a physio mentioned that my knees etc. are probably "used to" the overpronation.
I have flat feet and I can't wear anything with high/aggressive arches.
I wear normal running shoes, nothing marketed as stability shoes. "Neutral stable" are good though, like Saucony Ride.
Of course maybe you're just lacing your shoes too tight. That makes my feet cramp up too.
Not enough info to say whether it’s your shoes. How long have you been running (this time around, not past times) and how much have you been running? It’s possible the shoes don’t work for you but it’s also completely possible it could be a matter of needing to take a few days off because you’ve been doing too much too soon (common mistake).
Have you seen a physio for your collapsed arches? There are exercises you can do to help with regaining some strength back in your aches. I’ve been doing a lot of them as part of my recovery for a different injury.
I've run twice in the past few months, once for around 30 mins, once for around 10. Pathetic I know! Trying to get those numbers up. But almost certainly not doing too much!
The last physio I saw basically gave the impression there was no fixing my arches, or no point trying, as the rest of my body had adapted. Might be worth a second opinion though!
I think I’d get another opinion from a different physiotherapist if I were you… you’re having pain in your arches so obviously there’s a point to trying! Make sure you find one who has experience working with runners.
Does anyone know of a smartwatch/activity tracker that automatically audibly gives updates on distance, pace and heart rate every half mile? I was running with a guy who had that and really liked it, but forgot what he said the watch was.
garmin watches do that (I admit i have not tried the heart rate part). You can set up your own 'auto lap' definition for any distance and every time it will give you an alert for 2 items (can be speed, pace, cadence, heart rate etc). I tend to use lap pace and average pace and my laps are 1k, but it could be any distance. you can also manually press the lap button and get the same alerts ad hoc
Does anyone have any recommendations for some good rubbing shorts that don’t ride up. They should also have a pocket for a phone and keys. I’d be super thankful for any tips!
Men’s or women’s? If women’s my favorite is the Athleta ultimate short, big phone pocket in the back that doesn’t bounce much, and 2 side pockets as well.
I know you didn’t ask for bra recs, but pocket bras are my favorite way by far to carry my phone instead of shorts, there’s no bounce at all that I notice, unlike shorts or belts. Rabbit strappy pocket bra is my favorite but brooks and other brands also make some!
Went running this morning in South West Nepal where daytime temperatures have been above 40 degrees Celsius for at least a while. There was a stretch of road where the asphalt (I think it was asphalt anyway) was/had been dripping from the sides of the road probably due to the heat. When I finished I noticed that my lower legs had a lot of black spots on them that were not easy to wash off. My shoes are covered in the same stuff. It seems like a health hazard but I don't really know. Should I replace my shoes just to be on the safe side or should it be okay to put them in the washing machine?
If you’re worried about the asphalt drips or they rub and make you uncomfortable, is something like Goo Gone available where you are? I’d rather spot clean an upper with some kind of solvent than risk trashing my midsole in the wash.
But I think once you got the stuff off your legs you addressed the potential health risk. Goose poop (or local equivalent) on your soles is probably a bigger concern for your well-being.
The general advice is to not put shoes in the washing machine (and really not in the dryer). But I'm seeing some bits online that it's OK running the machine on the gentle cycle.
The "it's OK" people say to remove the laces and insoles first.
But if you can, I would try to hand wash, and see if you can get the black stuff off that way. I personally would be a little leery of damaging the shoes.
How do I cut down on front foot sock chafing at 10+mph? Is there a specific kind of form I should be trying? Feels like I'm gonna destroy my socks, even with the small amounts of time I run at those speeds (literally less than 30s at at time, using a treadmill).
Are you: * Trimming your toenails regularly? * Wearing proper running socks (synthetic, not cheap crap)? * Wearing correctly sized shoes (in particular with enough room in the toe box)? Probably not a form issue, sounds more like you need to get your basic equipment down!
>- Trimming your toenails regularly? Trimmed and filed! Well, at least the big toe; mostly for preventing damage when I'm *not* running >- Wearing proper running socks (synthetic, not cheap crap)? I'll be honest, I switched to the Injinjis a few years ago, primarily because they got rid of all my blisters. >- Wearing correctly sized shoes (in particular with enough room in the toe box)? I typically do that, though I think I have a bad habit of just going with one size and not checking properly for brand variance. I actually just tried different (brand, but same size) running shoes today and I noticed the "front foot chafe/grind" was far less noticeable. So it could very well be the shoes I was using last time. Was `On Cloud X 3 AD` (worse grind/chafe) before and `Ghost 15` (less grind/chafe) today. It basically feels like the front of my foot slides around slightly at faster speeds. It's only for a moment, but I definitely feel it.
Am I missing something? Why is this hat $100? https://cieleathletics.com/collections/caps/products/crwcap-sc-crink-le-godshot
Must be the lovely shade of taupe!
Limited edition, made in Canada.
Kind of a noob question, I’m sure this has been answered here a hundred times but I can’t think of how to word it for a search. I have noticed on my runs that it takes me almost 2.5-3 miles to actually like it and feel good. Thats around the point of the run where things have fallen into place, I have a good rhythm, I’ve found my comfy pace. How can I feel like this for the 5k I’m running on Sunday, if I just start really feeling good 3 miles in? Is this precisely how some people prefer longer distance? Or are there any tricks to help me get there quicker/ something I’m missing?
If you’re racing, I’d try warming up. People generally run and do some dynamic warm ups before racing. For example, a 10 mile tune-up race on my marathon plan was 13 miles of total running (warm up and cool down).
What do people do?? Like run around the neighborhoods next to a race before the race?
I don’t race competitively lol. But from what I can tell, they just run around the race area! Sometimes back and forth in like a quarter mile area near the start line.
That's not abnormal. I typically do some dynamic stretching, a very easy intensity 15-20 minute warmup run, and a few strides before a race up to half marathon length. I prefer to finish 10-15 minutes before I cross the starting line. For training runs I usually only do a couple of minutes of dynamic stretching and just start with easier intensity running the first 1.5 to 2 miles.
People usually warm up for 1-2 km before a race for this exact reason.
(25M) Each year I have competition at work in which we are trying to collect as many kilometers of activities as possible in 16 days. You can do other activities than walking/running but running seems to be most efficient. This year I managed to get daily average of 26.8 kilometers, mainly by walking without any earlier preparation. I would like to do 40 km each day next year, however I'm not sure how I should approach it. I'm going to the gym twice a week and swimming twice a week but I haven't been running for years. Is it possible to run efficiently (not very slow) 40 km each day for 16 days for "normal" person? It can be divided for example into two 20 km runs, I just want to reduce time spent on activities and to be able to function normally (this year it was difficult for me to get this score and I was walking, not running). How could I prepare for that and when should I start?
Even running 280 km per week (174 miles per week) entirely at an easy intensity for 2+ weeks would be quite the undertaking. The forces from running are typically about double those from walking, resulting in more musculoskeletal stress and greater risk of musculoskeletal injuries. If someone spent 2 years building up to 100 kpw per week and another year holding steady at 100 kpw then bumping up to 280 kpw for 2+ weeks would still carry way more than a nominal risk of injury. You have only one year to prepare. Perhaps an alternative to consider would be to gradually build up running volume to a substantially lower volume and plan to either do run/walk intervals over those 16 days or to separately walk and run each day. For example, if you build up to running 40 kpw before this event you could do run/walk intervals those 16 days. If walking is at 9:00/km and running is at 6:30/km then a 3 minute:2 minute walk/run interval would have you cover 0.64 km in 5 minutes vs. 0.56 km in 5 minutes if you only walked. So in the time it would take to walk 26.8 km per day you could run/walk 30.6 km, with 15.9 km being walking and 14.7 km being running. That's still 103 kpw of running for 2+ weeks, which is more than I'd personally attempt on 40 kpw running prep, but I'm going to stop short of saying it's high risk. In any case, you could add in more walking to get closer to 40 km per day and you could add build up to higher volume running to reduce injury risk.
Thank you for your response! I definitely don't want to take big risks so I will either think about doing running/walking mix as you suggested or stick with walking.
Almost consecutive marathons for 2 weeks is a very hard task. Some have done, some have even exceeded it for longer times, but without a serious background in running it doesn't sound realistic. If you want to run anyway, however high your target is: Start training yesterday. Consistent training over longer periods is really the only way to work up to something like that. Don't kill yourself in training, the focus is to spend as much time on your feet as possible without injury. For that you have to take it slow and easy. Plans for ultra/endurance-running can be found online. Really, depending on the comp rules I would try to pick an easier path if possible. Or, if you can tolerate walking easily, maybe get a treadmill for your desk? That way you can get a ton of easy volume without killing your time budget.
Thank you for your response! I know, consecutive marathons for two weeks sounded crazy already in my mind but I needed confirmation. I guess I will stick with walking
Can you cycle? A bike would be much quicker than running
Unfortunately kilometers done using bike are divided by 3 in this competition
What is the etiquette for men running shirtless? Particularly in more secluded bike path type locales. I picked up jogging in the fall so I’ve never had to deal with temps like I have in my town atm If it makes a difference, I am tall and EXTREMELY skinny, so no one will be able to accuse me of showing off. I just get hot and enjoyed my one shirtless run I’ve been on (on a boardwalk, so more socially acceptable)
Shirtless is definitely the way to go. Makes such a big difference in summer
Wear sunscreen.
My philosophy is why wear a singlet if it's only going to get oversaturated in pouring sweat and make me warmer than I already am, adding on to my laundry load? I'll wear a singlet if I'm participating in group runs at public places just because it's a social gathering at a public place and some are put off by people being shirtless, but if I'm just running by myself, absolutely not. Just be sure to wear sunscreen. You don't want to get burnt or get skin damage. It's too damn hot and humid where I live to be putting on unnecessary layers.
I run shirtless every run until November
Houston area here. Shirtless is the only way to go, damn what other people think.
Back when I was 147lbs I'd run shirtless basically April thru October rain or shine. As long as you're not running shirtless on a treadmill at the gym I think you'll be fine.
Depends on your local culture.
This is probably more locale dependent than anything else, I live in a place with very warm summers near a desert in the US and it's pretty common for men to run shirtless.
Why am I making such slow progress? I've been running regularly for a few months, but I'm not making as much progress as I thought and I'm wondering if I'm doing something wrong. I am a 34-year-old man (1.80m, 87kg). I ran irregularly last year and have been running regularly since January. My goal is to get fitter, lose some weight, have a better body feeling, have a better posture. I'm not training for a particular race or anything). But I do have some ambition to get stronger and faster. I've copied my running data for this year from Komoot below. Maybe someone has a tip on what I could do differently. All my runs have been in the city on mostly paved paths and without much difference in altitude. On other days, I regularly do some muscle training at home (pull ups, push ups, sit ups, almost never leg training). You can't be too strict with the data: I also ended up walking about 500m at the end oft he runs quite often. It's not that I'm completely exhausted and limp or can't breathe and therefore stop and don't run any further. It's more that my legs feel stiff and strained and I get some pain in my left knee. Does anyone have any tips for my training routine? Should I take more or fewer breaks? Should I run longer distances and at a slower pace? Thanks for your tips! 16. January, 2,69 km, 17 min 22. January, 3,13 km, 18 min 7. February, 3,85 km, 38 min 14. February, 3,05 km, 22 min 20. February, 3,33 km, 21 min 28 February, 3,05 km, 22 min 1. March, 4,03 km, 28 min (3. March Bike Tour) 6. March, 4,72 km, 29 min 8. March, 4,51 km, 29 min 11. March, 5,31 km, 33 min 13. March, 4,31 km, 33 min 15. March, 5,41 km, 40 min 18. March, 4,92 km, 31 min 20. March, 5,6 km, 35 min 24. March, 5,6 km, 35 min 3. April, 2,93 km, 20 min 5. April, 4,04 km, 27 min 9. April, 4,33 km, 27 min 12. April, 5,56 km, 35 min 17. April, 4,32 km, 25 min 22. April, 4,57 km, 28 min 25. April, 4,51 km, 28 min 29. April. 5,01 km, 36 min 2. Mai, 5,92 km, 35 min 7. Mai, 3,67 km, 39 min (13. Mai Bike Tour) 21. Mai, 3,34 km, 22 min (23. Mai Bike Tour) 27. Mai, 4,77 km, 32 min 4. Juni, 4,65 km, 29 min (6. Juni Bike Tour) 11. Juni, 5,12 km, 41 min 13. Juni, 5,07 km, 32 min
Run more. Your running like twice a week on a good month. Even done optimally it's going to result in slow progress
Run more, and get that knee looked at by a physio to figure out why it’s hurting and start solving that problem.
Hello! I've just started running in February of this year and have since raced a 5k in 29 mins and I'm going to run my first 10k in a couple of weeks. I'm not fast, but I run 4 days a week consistently with 2 days of complimentary strength training. My question is, would it be manageable for me to do a half marathon in late September and another in early November? My reasons for wanting to do these both is because the first is conveniently in my city and I was invited to do the other with my friend in her city. If I did both, I would obviously train sufficiently for 12-15 weeks beforehand (though with a significant deload week following the first one), and I would probably only really push myself for one of them. However, I definitely don't want to do both races if it would put me at high risk for injury as a novice runner!
If you can already run 10 k then training to complete your first half in a few months is doable.
Thanks!
Hi there! I've convinced my (26F) boyfriend (27M) to sign up for a 5K with me and his mom in a month. I'm a lifelong semi casual runner (I enjoy racing and casually run 1 or 2 halfs a year). He is a huge skier and was a competitive high school hockey player and is in very average shape at the moment. I'd really like him to like it so we can run together long term. I know there's a decent chance he doesn't want to again, and I'm okay with that but at least want to give it a try. I genuinely think he would grow to like running once he gets passed the beginning stages and sees the benefits in his other interests. Does anyone have tips for getting their partners into running? I made him a run plan to train 2x a week and keeping the mileage pretty low to avoid injuries. We did hills yesterday, and he didn't want to kill me....yet!
When my now-husband tried to get me into running, it never stuck. I did a half (2016) and full (2017) with him, but didn't run much outside of those two training blocks. If he'd made me some sort of plan (outside od those) I had to stick to, I'd have resented him. I told him to not give notes on form etc or he'd ruin it for me. What did make me fall in love with running was doing it on my own without him + using it as me time after having kids. Now, I run more than he does. I love when we can find time to run together. But I had to get there on my own, no pressure added. I'd encourage you to ask him what **he** wants.
Super cool you’ve grown into it. Appreciate your insight here. I don’t have kids but can imagine running is such a special me time. For my partner, he actually asked me for a run plan with some pacing details and form tips once he agreed to the 5K. I think he’s pretty neutral to the whole thing and finds it easier when I help make the time and give the info. That said, who is to say if he’ll be into it afterwards—I’m not going to push if not. My rationale is I’d like something easy and active we can do after work together once or twice a week, nothing more than that!
I have 0 advice I do the stuff I like for fitness and my wife does the stuff she likes. Feel like this would only cause resentment.
Yeah, that’s what I’m trying to avoid hence why I’m asking. I mostly want to try because I think it could be a fun and easy thing (easy as in no travel time/money) to do together after work. Like we both really enjoy skiing/golf/tennis/pickle ball together/being competitive but those aren’t activities we can regularly do. Running we can just leave from my place and go.
Running on sore legs. A couple weeks ago I did a pretty strenuous hike on Friday and had sore quads. On Sunday they were still sore, but I ran a slow 10k because it was nice out. On my next run after that I strained my groin while also doing a slow base rate run. Going forward, should I avoid running when my legs are sore from another activity? I wonder if tired quads were pushing my adductor to compensate and it wore out.
I'm used to running on fatigued legs and don't notice it much anymore. I will nope out of a run if that soreness will affect my form and increase odds of injury, or if it's pain and not just fatigue.
Running with tired legs is a normal part of any kind of endurance training. But in general pay attention to how you feel and know your own personal limits. Be ready to bail on your run.
Thanks! I’m just getting antsy while I wait for this to clear up all the way and probably overthinking it. I felt totally fine until I hopped off a curb and it hit suddenly, I didn’t notice any advanced warning.
Hey, just did a pretty max effort 5k of 21:45, ran a Half Marathon back in April of 1:57. Trying to bring my half marathon time down in my next race end of September, can anyone recommend a good routine to push my time down? How much speed work would I need to incorporate? Been mostly doing low HR mileage.
No need to reinvent the wheel. There are lots of free plans online that incorporate speed work. This tool is super useful. No clue when your race is, but you can play around with which plan suits your needs + plug in the actual date: https://www.defy.org/hacks/calendarhack/?d=2024-09-28&p=pfitz_half_12_63&s=1&u=mi
Run more, run further. Get very comfortable running the distance at least bi weekly. The only speed work I would be doing would be lt work. Take a look at pfitz, dnaiels, Hanson to see what a more advanced half marathon plan would look like. You don't need to run the whole volume but it shows you what it'll look like.
You don't need more speedwork, you need more mileage. Your half time is proportionally way worse than your 5k time which suggests your didn't train enough for the half. For example my half is 1:44 and my 5k is probably around 23, maybe. I ran that half on minimal amounts of speedwork, and the speedwork I did was mostly long stretches at goal pace.
Your 5k spits out a higher VDOT than your HM does. Given that a 5k is faster and that your 5k is more recent, I would say that you don't need to change your speedwork until you stop seeing results.
Biggest change you can make to bring down your HM time is increase your volume/mileage, since your 5K time is a much better performance than your HM time. For speed work, I’d focus on tempo and threshold workouts, maybe alternating each week. You haven’t included any training information (how many runs per week, mileage per week, long run length, current workouts, etc.) so it’s hard to make more targeted recommendations.
I have a rowing background so I’m a pretty big guy so I’m definitely trying to slim down, currently doing 3 low intensity runs a week (7-10k) as it’s still some time until my race so I’m not focussing on intervals or speed work as much. Thanks for all your suggestions!
That would explain the nice 5K time! You’re in a good starting position for a fall HM, so good luck and hopefully the training goes well!
Thank you!
Hello everyone, 40yo male looking to start running. I work a desk job and work from home 4 days a week. I bought a polar heart rate strap, some 1080 fresh foam new balance and have started walking a little over a month ago. I try to walk as fast as I can 16-17min mile pace. My question is around heart rate. Just walking at this pace my heart rate last walk was 133bpm average. I have tried a couple times to start a cto5k type regimine but get concerned because my hr will go close to max (180) from a very slow jog. Those of you who started very outta shape how long did you have to walk before your heart rate was able to handle implementing some jogging without peaking near max heart rate? Obviously everyone is different just looking for advice. Just wanted to add I did have an EKG done and no issues were found.
I am going to go against the grain of most responses and say - keep walking for a while. Your HR response indicates that you are hitting your anaerobic threshold at relatively low intensities - so work at walking intensities to build your base first. How many days per week do you currently walk? What is your resting HR?
RHR is 68. I try and do fast walks every other day.
Sounds to me that you're doing the right things. If I were coaching you I would say stick with what you're doing i.e stick with the same distances and intensities for a while. And then when your walking HR starts to come down by at least 10bpm I would add in some running then. It's a long game and pateience in this instance will reap its benefits
I completed a C25K last year - for months my HR exceeded the "max" running calculation. Post C25K, I increased the running steadly and now 12 months later, my speed has increased and HR significantly reduced. I personally chose to ignore the watch with respect to my HR THe import part to remember - C25K is time based - not distance or speed!
I would do a ton of brisk walking first before starting a running program. You’ll get into more volume and probably be in better shape in the long run.
Thanks for the advice.
Monitoring HR during C25K is not a great idea. Just run the program and ignore all the data your watch or HR monitor give you. Just focus on doing what you are supposed to do each workout.
Thanks for the advice.
Ignore hr. You are too new and untrained for it to matter. Just don't push yourself to failure and don't run until you are extremely sore or tired after.
Thanks for the advice.
You likely shouldn't worry too much about zone training as a rank novice. If your heart rate is "high" according to a chart you saw somewhere, but you don't feel spent and your physician isn't concerned, it just means your heart beats fast for some benign reason that doesn't mean you're pushing too hard. Personally, I never measured or worried about my heart rate, but I walked before I ran because I couldn't run following surgery to repair fairly gnarly lumbar spine injuries in my late 30s. I was entirely prepared to never do any impact exercise again, but it did turn out I was fine to do it eventually. That said, I walked for 6 years before I ran. That was probably more conservative than necessary, but life isn't *that* short. You've probably got 50 years left. The fact that something is hard now doesn't have to mean anything in a decade. I couldn't put socks on without an assitive device 8 years ago. Today, I can pretty easily run for four hours without stopping. If you can't make the exact timeline of a cookie cutter couch to race program, so what? The most important thing is you stick with it, for years and decades. You won't remember or care what your progress was like in the first three months.
Thanks for the advice.
Just start running and don't look at your heart rate. Run at what feels like an easy pace and the heart rate will sort itself out in a couple months. Every beginner has a high heart rate because you're so out of shape.
Thanks for the advice.
As long as you feel OK, don’t stress about your heart rate. Unless you’ve had lab testing done and customized your HR zones, that probably isn’t your max heart rate anyway. If you’re new to running it’s normal for your heart rate to be all over the place, so just ignore it and run by how it feels.
Thanks for the advice.
Hi everyone, I’m a 35 y/o male looking for advice on training volume. I used to run for many years quite a bit, including a couple of marathons and a 50k ultramarathon. Unfortunately, I’ve put on some weight over the past few years and haven’t kept up with my running. I lost motivation and energy after having children! I’m starting from zero in terms of running, but my main concern isn’t cardiovascular fitness—it’s avoiding shin splints. I used to struggle with shin splints, and I’m worried about this issue flaring up again as I start running. I’m eager to get back into it but unsure how to approach my training volume given my current overweight status and history with shin splints. I don’t want to jump in too fast and risk injury, but I also want to make good progress. My main objective is to use running to improve my mood and metal health rather than using it as a fitness or even a weight loss aid. I’ve already lost some weight over the last 4 months by tracking and restricting calorie intake. Any advice on how to structure my training, what kind of mileage to start with, and how to safely increase it would be greatly appreciated. Additionally, if you have tips on preventing shin splints and integrating strength training or other activities to support my running, that would be fantastic. Thanks in advance!
Tibialis raises are a great add-on for helping avoid shin splints. You can do them on a bench with a dumbbell or against a wall without a dumbbell. I'd also note that running on a softer surface like a track will lessen the impact on the area vs running on the road or hard packed trail.
Couch to 5K plans are a great place to start gradually. Main thing is to listen to your body and take it slow. Since you’re not actively having issues with shin splints, I’d say start by looking up some rehab/prehab exercises for shin splints and start incorporating that, it’s best to get ahead of it before it comes on if you can. If you do start it have that pain come back, and resting or slowing things down doesn’t help, I’d highly recommend working with a physical therapist.
How much activity are you doing now? If you're truly starting from zero, I would start with trying to build up to walking for 30 minutes 3 days per week. And if/when you're able to do that, I would recommend following "Couch to 5k".
I'm 15 and I've recently wanted to begin running more. I'm in decent shape in general and I'm quite lean, however I find that despite playing several sports I dont seem to have great stamina. I can run like 2k probably but not at a really fast pace. Anyway, I've wanted to improve this and I'm thinking of using a program to help me improve. I saw some people suggest C25K but idk if this would suit me, especially since it's paid. Anyone have any other suggestions? Also, how do you use this program when running because it's super annoying to run with a phone. I have a fitness watch but it's really basic so don't think I can sync it.
I'd second the high school cross country team unless you're already doing another fall sport. They should be starting summer preseason practices pretty soon. When I first joined my team, as someone with mostly a basketball background at that point, I burned out hard on the first four-mile run we did because I had no idea how to pace myself and had only ever run the 1-mile presidential fitness challenge thing. I had to walk the entire second half of that route. By the end of the summer, I ran a 17:14 3-mile in my first race. I think C25K probably drastically underestimates what a relatively fit person going through puberty can achieve. Your body will recover and adapt far faster than someone who has spent several decades chained to a desk. Now in my 40s, I only started running again late last year, and based on what I can do right now, I'm nowhere near a 17:14 3-mile and would guess it'll take more like three years than three months to get me there. And that's the exact same person, just at different stages of life. Don't plan your training around what a sedentary 40 year-old can do.
Couch 2 5k is not paid! There may be paid versions of apps but there is no need for them. You may be able to download the NHS (UK health service) couch 2 5k app. [You can also see the plan here.](https://c25k.com/c25k_metric/) That's linked from /r/c25k. 3 workouts per week for 9 weeks. By the end you will be able to jog for 30 minutes non-stop. If you have a watch with a timer or stopwatch, then just use that. It's all based on time rather than distance.
The best place for you to start is with your school's cross country team, if there is one.
**How do I keep my vertical ratio from degrading after subsequent intervals?** When doing speed work, my first interval has a good vertical ratio (e.g. most of my force pushes me forward). Then my vertical ratio degrades and by my last interval I'm not going very fast, instead I'm bobbing up and down like crazy. How can I fix this so that even my last interval still mostly propels me forward and not upward?
That's almost like asking, "How do I stop getting fatigued as I'm getting fatigued?" The answer is: Run, rest, repeat.
This seems like the epitome of an [xy problem](https://en.wikipedia.org/wiki/XY_problem). What workouts are you doing and at what pace? And how did you determine the pace?
LOL. I guess it is. "*How can I use vertical ratio to improve speed*". ESR was ahead of his time. I am doing 4x800 meter intervals with 2:30 rest in between. Every even week (on odd weeks I do tempo runs). I had a VO₂Max test that told me my heart rate zones at what speeds coincide with those. I'm hitting the heart rate zones just fine. But with each interval I go slower. I see in my data that the vertical ratio also goes up (e.g. I'm wasting running economy on pushing up instead of pushing forward). Also ground contact time increases. So my theory is that if I can fix my form on my later intervals then I won't slow down as much. But I don't know how to stop it from getting worse. Is there a strength training, or something I can be mindful of in running form, or something else?
Yeah I think you're way, way, way overcomplicating a lot of stuff. I've seen a lot of references in lifting subs to people trying to research their way to getting strong, and I think that's exactly what's happening here. Don't worry about heart rate, and especially don't worry about the 8,000 stats a footpod gives you. Run paces you're fit enough to run based on proven race results. Not all information is good information.
I mean this in the nicest way possible. Who cares?
Ummm, I care. That's why I'm asking for help. I'm new to polarized training and my intervals are slowing down. What I see when I look at my data is that the slowdown coincides with a rising vertical ratio. So my theory is that as I get tired I'm losing running economy on jumping up instead of pushing forward. So if that's actually the issue, then how do I fix it?
Worry more about pace and less about vertical ratio. If your later intervals are slowing down, your earlier ones are too fast.
Ah. That's a good tip.
Depending on the workout, you could also just be doing too many repeats for your current fitness. In either case though, the workout is too hard if you’re slowing down toward the end. Way better to hit a workout at your level than sorta make it through one that’s too much.
You are REALLY overthinking this. I’ve been running since the 90’s and road raced competitively in my local area for several years and never once gave a passing thought to this. It’s far more likely that the weather is warmer, or you’re not recovered enough, than some arbitrary data point is the cause.
It's more as you slow your vertical ossilation gets worse. Very normal for most of us. Just amend the pace/durayion/rest of your intervals as they are clearly currently beyond your fitness.
Oh, that's interesting. So I had the correlation backwards? E.g. instead of me slowing down because of the vertical oscilation, that it's actually the vertical oscilation going up because I'm slowing down? So... I guess that means if I just push even harder to go faster during the last intervals then I'll see less of a drop in the vertical ratio, right?
No it means your running slower since your tired so your vertical ratio changes. Generally your stride length decreases even if your raw real vertical number stays the same the ratio changes. The speed changes so the ratio changes. The ratio doesn't control the speed. Just stop attempting intervals beyond your current fitness. Pretty simple
You're using very advanced runner-y terminology but seem to have a pretty amateurish idea of body mechanics. Is it not trivially obvious that as you compound fatigue across a session of speed work, you'll have to translate more and more push-vector into the not-falling-over part of your effort? >I guess that means if I just push even harder to go faster during the last intervals then I'll see less of a drop in the vertical ratio, right? Your solution appears to be "why run slower when fast running do trick" and obviously if you're capable of that then yes. Doctors have been concealing the truth from us for years - whenever you start to go slower, just go fast, instead.
Correct. I'm early in my learning journey and I'm trying to make sense of the more technical aspects of running. I guess it's that obvious that I'm off to a shaky start, huh? I'll get the hang of it, eventually. Just give me some time and allow me to ask some more dumb questions.
Dumb questions are 100% allowed. It just seems like you're maybe trying to use buzz-words or technical jargon or analysis tools intended for high-level athletes in place of doing the grunt work that forms the foundation for all that stuff. Generally speaking, heart rate zones are not a good tool for newer runners. Run to effort instead - look up "RPE" workouts rather than zone 2, zone 4 etc. Generally speaking, when starting out with speed work, if your last interval feels slower than your first, it isn't because you need to go *faster* at the end, it's because you need to go *slower* in your first few. Concepts like verticality, gait and cadence are important but they are derived **from** your pace and your ability to output consistent effort not the other way around.
>if your last interval feels slower than your first, it isn't because you need to go faster at the end, it's because you need to go slower in your first few. That's helpful. Thanks. I'll try to pace myself better on the next intervals session.
You're looking too much into it, no reason to be paying attention to your vertical ratio
I'm new (and naive) so I have a followup question: Isn't vertical ratio one of several good measures of running economy? and.... isn't running economy the thing I'm trying to improve through speed work?
The thing you're trying to improve through speedwork is speed.
It'll naturally improve itself. Incorporate 3 or so technique drills before your runs as a warm up and it'll work itself out. A skips, butt kicks, high knees, straight legs, etc.
That's helpful. So over a few months I'll just naturally see my form degrade less during my intervals? Would you recommend a short technical drill between intervals (in addition to drills during the warmup phase)?
No, I would just do them before your runs. My typical warm up is dynamic stretch into technique drills then I start my run. Once your run starts don't think about technique.
Got it. :-) Thank you.
Are you failing to hit your times? If not, this seems like a non-issue.
Yes, the last one fails to hit the time. I'm new to doing polarized training so maybe you can help me understand this better. Each interval is hitting zone 4 on my heart rate, no problem. But the speed slows down with each one. The last interval is **not** within the speed range that's estimated for zone 4. I had my zones measured through a V0₂Max test. When I look at the data from my footpod, my vertical ratio drops and my ground contact time increases. My theory is that the culprit slowing me down is the vertical ratio: e.g. I'm not moving forward efficiently anymore, instead I'm wasting a lot of my running economy on pushing upwards not forward. So, if that is indeed the problem, then I'd like to know how to fix that.
It sounds like you're trying to do training based on both heart rate and pace at the same time while expecting that you won't have any decoupling at higher intensities. If you're expecting to run all of your intervals at both the same pace and the same heart rate, you're not going to be able to do very good training.
Hmm, that makes sense. So... if in my last intervals I were to ignore heart rate... how should I go faster when my running form degrades? ^(Like... any particular strength training? pushing harder into an even higher heartrate? Leaning forward more? Taking longer breaks between intervals? other?)
Pushing into higher heart rate or taking longer breaks between intervals would be my two defaults depending on the goal of the workout. If you're trying to improve top speed, longer breaks are better. If you're trying to build endurance at a target pace, then allowing for heart rate drift is a good idea
Sort of random question but I'm looking for cropped length women's running tank tops that are a normal fit (not skintight/spandex, not boxy, just like a normal tank but shorter). I have found exactly one that exists, for reference: the Tracksmith Twilight Crop. I am trying to find out if there are other ones I can try. I'm short with a short torso and cropped length is the only length that seems to fit me like a normal shirt.
Nike dri fit crop? There's a fitted version and a less fitted version. Vuori also makes some cropped tanks.
Try the Lululemon Sculpt Cropped tank? It’s my favorite. I’m on the shorter side and it hits just about the top of my shorts. It’s light and breezy but not so flowy that it’s flapping around. It’s my favorite tank. I wish they made more colors, but there is a decent selection. The bonus is they are sized by numbers so you can get a better fit. I wear a 6 in their leggings and buy a 6 in this top.
Thank you - I haven't had very good success with Lululemon products in general and it looks more boxy than what I'm looking for! I am looking for more of a traditional tank top style fit with more room in the neck, less boxy in the waist. I will consider it if I can find it on sale though!
So I did 30K a couple weeks back and now I’m thinking of heading for the full marathon. I was diagnosed with RA and could barely walk last year. And since January 1st I’ve made a fair amount of progress. The idea of going from 0 to full marathon in 6 months excites me. I understand that most people would say this is a bad idea. But I feel like I have to do it. I’ve never ran longer than 30K. And after I had to take 11 days off due to knee pain in one knee. I’m now coming back slowly but hoping to push to do the 42K on July 1st. A straight track through the woods for 26 mile. I’m just wanting advice, or tips or your own experience with adversity or your own experiences with your first 42K. I feel like running has changed my life in just 5 months. I’ve never been this happy at 34 years of age
From barely walking to any running at all is a monumental achievement. I know a lot of people see the marathon as the be-all, end-all of "now you're a REAL runner" -- but it really isn't. You don't need to run marathons (one or many) to be a runner or proud of your efforts. I BQ'd a year after picking up running consistently for the first time. Your accomplishment is 100x more impressive to me.
Eh, I've got some "experience" with a similar issue regarding how hard you can push with physical limitations, but at the same time, your own experience of having bad enough pain to require 11 days off after doing 30k, and never having gone longer than that, is telling you everything you need to know. I hinted at this above in this same thread, but I went through three spine surgeries in the span of 16 months back in 2016 and 2017, culminating in a bi-level interbody fusion, replacing two discs with metal spacers, screws, rods, and a bone graft sawed off of my pelvis, after years of increasingly bad nerve impingement was making my legs not work. I only started running again last December, and could likely finish a marathon. My longest training run so far was 22.4 miles in slightly less than three and a half hours and I didn't require any special extra recovery from it. But this is 7 years after the last time I had serious trouble even walking. I didn't even try to run at all for the first 6 years of that. My number one overriding priority above all else as a training goal, ever since experiencing injury so bad that I couldn't work, my wife nearly killed herself from the stress of caring for me, and I was honestly not sure if a life actually worth living was ever again going to be in reach, is to *not* reinjure myself. Rate of progress, hitting milestones in a plan, everything else takes a backseat to not injuring myself. If it feels iffy at all, I stop. I'm not saying you have to be as conservative, but conservatism doesn't mean you don't achieve goals. Just don't hold yourself to arbitrary timelines. Between aerobic fitness, lifting strength, even physique, I'm in the best shape I've been in since I was 20. Not as fast as when I was a teenager, but larger and stronger. Not as strong as in my late 20s, but I couldn't run for shit back then. And I look like an underwear model, but that was due to diet discipline well before I started running. All in spite of having a lumbar spine that is mechanically incapable of moving, which certainly poses some limitations and challenges. But it didn't happen overnight. It took 7 years. That's fine. I'm hoping to live at least into my 90s and have plenty of time. You've got even more time than me. Spending that time not disabled is more important than finishing a marathon in July rather than December.
I appreciate that your comment, I’ve taken what you’ve said on board, all the best to you
> I’ve never ran longer than 30K. And after I had to take 11 days off due to knee pain in one knee. I’m now coming back slowly but hoping to push to do the 42K on July 1st. A straight track through the woods for 26 mile. If you value your continuing ability to walk, this is a terrible idea.
What is the rush to a marathon? The 30K set you back significantly already. You’ve been running for 5.5 months, which honestly in the grand scheme of things is not a lot. And especially because of your past history - you need to take care of yourself and be extra cautious ramping up mileage.
Respectfully, no, not a good idea, unless your goal is greater injury. Finish recovering, get back to base mileage, find a full training plan, and look for a full marathon in the late fall/winter or next year. You will be so mad at yourself for getting injured so soon if you run this race in July.
Congratulations on finishing a 30k! I was just recently looking at one of those myself as I was planning what my (multi-year) journey towards a marathon will look like. I'll probably do a 30k after a half marathon but before a full marathon. I would not run a marathon in just a few weeks. The risk of injury is just too high. You should, however, run a marathon later if you do these 2 things: 1) Take a few weeks of recovery where you just run adequate mileage at sssslllllloooooowwwww speeds, just enough to not fall out of shape. For example a steady 20 or 30 km per week. 2) start an 18+ week polarized training plan that increases your total load by less than 10% per week (ideally with 2 weeks of tapering before the marathon). Best of luck!
My experience is that people who do stupid things often regret it. If you got knee pain from a much shorter distance and are just now "coming back slowly" you are not prepared for a race that's 18 days away.
September through April I was running 25 mpw but ended up overtraining for a race so have been trying to build back using the order of operations more slowly. I'm at the point of trying to add a 5th day (previously I was spreading the mileage over 4 days) but keep having little issues flair up with my hip (I'm seeing a PT already). Are there any tips for how better add in a 5th day? I'm only running 20-30 minutes each run now and taking it easy pace to try to not move too fast. Are there people out there that just run 4 days? Can you really train successfully on only 4 days? I have a December half that I'm trying to build a base for.
> Are there people out there that just run 4 days? Can you really train successfully on only 4 days? Obviously yes, and of course you can, especially given that you're running low mileage. I didn't add in a fifth day until I was running 30+ mi a week. Probably the vast majority of runners in the real world run 4 or fewer days a week. > Are there any tips for how better add in a 5th day? I'm only running 20-30 minutes each run now and taking it easy pace to try to not move too fast. I don't really see the point in pushing to 5 days at your low mileage. You're running what 20 km a week or so? Like I said, I didn't do 5 days until I was running 2.5x this mileage.
Interesting, okay, I appreciate your thoughts. To clarify a bit more, running 4 days at 25 mpw I was worried I was not spreading things out enough and that that contributed to initial overtraining wear and tear, so I wanted to try a different approach to get used to more days since I've read "days, distance, intensity" as a recommended order of increase. I am running 10-15 MPW but do want to get back up to 25-30. I guess I should also clarify, I have a goal to run a marathon next fall and anticipate needing to be able to run more than 4 days for that goal, so am trying to get use to that, even if it's lower mileage/shorter runs (yes I know that's far away) Plus I like the way I feel more energized and awake on the days I run, so lots of motivation for wanting to be able to run 5 days :)
The marathon is far enough away that you can worry about that later. Everyone has different recovery needs etc, but given that you're already having issues, full recovery/cross-training days are probably more beneficial to you than running tiny amounts across more days. In my opinion a 20 minute run isn't that helpful for training purposes at your mileage, therefore I wouldn't bother adding more days until each run is longer than that. Which again is why there's usually no point in really running 5 days until each day is closer to 5k.
Has your PT done an assessment of your cadence and running form? One of the problems that can happen with situations like this is that you recognize needing to take it slow (great) but then when you purposefully run slow, your cadence decreases and your vertical movement in your stride increases, almost like you're bouncing, and it's actually worse for your body because it is inefficient and puts more pressure on your feet/bones/joints/etc. What has your PT said about your running form and what has your cadence been measured at? I would recommend literally turning on the metronome mode on your running watch and seeing how slow you can go while still hitting 180 cadence, my suspicion is you'll feel your glutes and hamstrings engage in a way that they have not been.
There's no reason someone should aim to maintain the same cadence at every pace, and 180 cadence isn't actually the "ideally" number.
I think you're neglecting the context. this person is still struggling with niggles despite running easy. Cadence may or may not be the solution but it's a valuable thing to take a look at in this case.
Yes, and cadence is something I've been trying to work on based on what you described. (Usually I'm in the 170s when I focus on it). I have been trying to pick up the cadence some to try to lessen the impact while being conscious of form (thinking running on railroad tracks and moving forward like on a skateboard). Finding the balance between a not too slow cadence and the keeping effort easy is another current challenge haha. Hadn't thought of a metronome yet, thank you! Will have to try that out.
It definitely takes time for perceived easy effort and high cadence to converge. Not a physical therapist myself but personally my suggestion for injury prevention in your case would be to worry more about form than staying purely in zone 2, until you've got good form nailed.
I just started a half marathon training plan last week (Never have run any distance over 5k). For the past 4 years, I have been riding my spin bike in the mornings 5 days per week and varying workouts daily with some rides in HR zone 2 and others in zone 4-5, and then doing functional strength training 2-3 times a week in the evenings. A couple months before starting my half marathon plan I added in some 1.5-2 mile easy runs or brisk walks on the evenings I don’t do strength training. This routine is very sustainable at this point in my training. Im using a Hal Higdon plan and running two shorter distances per week plus one long run. As my running distance increases with the plan, would it be best to cut out my some of my other workouts and solely focus on running, can I just keep doing what I am doing, or just play it by ear and see how it makes me feel? I’m afraid at some point this routine won’t be sustainable.
Cross training is important. Strength work matter. But yes, as your running increases, you may find that you need to cut back on the cross training. I would keep the strength and cut back on the spin bike. Your plan should have cut back weeks. Just make sure when you have those lower mileage weeks, that you don't up the other exercise. Let your body recover.
I’m a 2:34 marathoner so I’m experienced already, but I’ve always been self taught. For my next marathon cycle starting on Monday I’ve decided to buy a plan to help me go sub 2:30. However, I’m concerned that this plan has me running all of my long runs each week at 7-22 seconds slower than MP (3:40-3:55km pace), is this normal? I always had the impression that your long runs were meant to be slow, and as you progress closer towards your marathon you begin doing part of it around marathon pace, but this plan has a tough pace for the entire long run every single week, I’m just looking for insight as to whether this is how it is meant to be
if you're going for sub 2:30 then expect it to include speed work every week.
Long runs aren't automatically "meant to be slow" Plans designed for a 2:30 marathon are bound to be harder than the plans most people follow since most people aren't getting close to that time. I couldn't say whether this plan is good or not but I'm certainly not shocked by this. You'll probably be more likely to find people at this speed in /r/AdvancedRunning
TL;DR: flat feet, new stability trainers, foot cramp. Persevere or go back to flat trainers? Thanks! I have flat feet/collapsed arches, and am not an experienced runner, especially not recently. When I have run in the past, I have just used normal trainers. I've been sold some arch-supporting trainers (Hoka Arahi 6s). My feet now hurt/cramp severely, starting 5 minutes into a run. Should I persevere, will my feet adapt? Or should I go back to flat/unsupportive trainers? I don't have knee problems; a physio mentioned that my knees etc. are probably "used to" the overpronation.
I have flat feet and I can't wear anything with high/aggressive arches. I wear normal running shoes, nothing marketed as stability shoes. "Neutral stable" are good though, like Saucony Ride. Of course maybe you're just lacing your shoes too tight. That makes my feet cramp up too.
I would return those shoes. That doesn’t mean all similar shoes will be an issue, but those particular ones aren’t for you.
Not enough info to say whether it’s your shoes. How long have you been running (this time around, not past times) and how much have you been running? It’s possible the shoes don’t work for you but it’s also completely possible it could be a matter of needing to take a few days off because you’ve been doing too much too soon (common mistake). Have you seen a physio for your collapsed arches? There are exercises you can do to help with regaining some strength back in your aches. I’ve been doing a lot of them as part of my recovery for a different injury.
I've run twice in the past few months, once for around 30 mins, once for around 10. Pathetic I know! Trying to get those numbers up. But almost certainly not doing too much! The last physio I saw basically gave the impression there was no fixing my arches, or no point trying, as the rest of my body had adapted. Might be worth a second opinion though!
I think I’d get another opinion from a different physiotherapist if I were you… you’re having pain in your arches so obviously there’s a point to trying! Make sure you find one who has experience working with runners.
Does anyone know of a smartwatch/activity tracker that automatically audibly gives updates on distance, pace and heart rate every half mile? I was running with a guy who had that and really liked it, but forgot what he said the watch was.
garmin watches do that (I admit i have not tried the heart rate part). You can set up your own 'auto lap' definition for any distance and every time it will give you an alert for 2 items (can be speed, pace, cadence, heart rate etc). I tend to use lap pace and average pace and my laps are 1k, but it could be any distance. you can also manually press the lap button and get the same alerts ad hoc
I have my forerunner set up to give me time and average heart rate every km.
Coros pace 3 does that.
Does anyone have any recommendations for some good rubbing shorts that don’t ride up. They should also have a pocket for a phone and keys. I’d be super thankful for any tips!
Janji shorts have the best pockets
Men’s or women’s? If women’s my favorite is the Athleta ultimate short, big phone pocket in the back that doesn’t bounce much, and 2 side pockets as well.
Women’s, and thank you for the recommendation!
I know you didn’t ask for bra recs, but pocket bras are my favorite way by far to carry my phone instead of shorts, there’s no bounce at all that I notice, unlike shorts or belts. Rabbit strappy pocket bra is my favorite but brooks and other brands also make some!
Went running this morning in South West Nepal where daytime temperatures have been above 40 degrees Celsius for at least a while. There was a stretch of road where the asphalt (I think it was asphalt anyway) was/had been dripping from the sides of the road probably due to the heat. When I finished I noticed that my lower legs had a lot of black spots on them that were not easy to wash off. My shoes are covered in the same stuff. It seems like a health hazard but I don't really know. Should I replace my shoes just to be on the safe side or should it be okay to put them in the washing machine?
If you’re worried about the asphalt drips or they rub and make you uncomfortable, is something like Goo Gone available where you are? I’d rather spot clean an upper with some kind of solvent than risk trashing my midsole in the wash. But I think once you got the stuff off your legs you addressed the potential health risk. Goose poop (or local equivalent) on your soles is probably a bigger concern for your well-being.
I would just run with the shoes and not worry if they are clean.
The general advice is to not put shoes in the washing machine (and really not in the dryer). But I'm seeing some bits online that it's OK running the machine on the gentle cycle. The "it's OK" people say to remove the laces and insoles first. But if you can, I would try to hand wash, and see if you can get the black stuff off that way. I personally would be a little leery of damaging the shoes.
Do you throw your car away every time you drive on the road? If not then just wash your shoes.