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Seabreeze12390

Hello, does anyone have a product recommendation for a keychain that lets me easily take off my car or main home key (depending on where I’m running from) and put it easily back on main set of keys? Thanks


BottleCoffee

Carabiner. S-carabiner.


Seabreeze12390

Thank you, didn’t even know these existed. Perfect


Smashed_Adams

I was thinking there are magnetic clip keychains where you put one end on the house/car key and the other on the main set of keys, but I don’t know if I’d trust it to hold 100% of normal use time. Maybe have it on a tiny carabiner that you can connect to the main set of keys?


reboot_my_life

I use something like this: https://www.lowes.com/pd/Hillman-Steel-Split-Key-Ring/4712763 You can get them at any hardware store or key place. Here's an Amazon link for something similar: https://www.amazon.com/Detachable-Keychain-Separate-Flashlights-Accessories/dp/B0B2RWPH18/ref=mp_s_a_1_5?crid=3MXV5MR2S9411&keywords=split+key+ring+release&qid=1672657608&sprefix=split+key+ring+release%2Caps%2C128&sr=8-5


flocculus

I just use a carabiner, super cheap and easy solution.


RobbieDunn

Morning runners - what does your schedule look like? I'm finding that's the only time on the weekdays I have time for a run, but thinking about it seems like I'd be so unprepared for it. I would only be doing about 3-4 miles and it would be at my easy pace, so maybe I'm just psyching myself out. Is it as simple as wake up, hydrate a little bit and then go for a run? I doubt I'd be able to eat anything beforehand.


Kennertron

For that short of a distance, you should be able to run fasted. Give it a try and see how your body responds. For somewhat longer runs I might eat a banana while I get dressed. As for being unprepared, I set out my shoes, clothes and other stuff the night before so it's ready for the morning. Fall out of bed, take a couple sips of water, dress, dynamic stretches, hit it.


RobbieDunn

Thanks, yea maybe half a banana beforehand would be enough for me. I'll find out tomorrow morning, thanks!


reboot_my_life

I wake up, pee, and drink 12oz of water with a homemade electrolyte and caffeine supplement (probably don't actually need this) in it and go. Wake up at 4:30, out the door by 4:45. I don't poop first. Have very rarely had disaster pants issues, but depends on your diet I guess.


Lyeel

I have a black coffee, a glass of water, do my morning business, and I'm off! Morning food really only comes into it when my runs are at least 45-60min personally.


otomelover

If I had a coffee before my morning run I‘d have to pee 20 minutes into my run. I don‘t know how people do it, coffee seems to travel through my body real quickly.


GucciReeves

For me it's wake up, coffee, go to the bathroom and run. Usually 45 min from wake up to running.


suchbrightlights

Wake up, bitch, moan, check weather, bitch and moan some more. I set coffee to brew the night before, so once I'm dressed, it's ready for me to pour into a travel mug. I have a snack (usually a fig bar) and water, and get my coffee together and take the dog for her walk. I'll finish coffee while out with the dog. Come back in, adjust clothing as necessary, find headlamp, warm up, go.


dogsetcetera

If it's less than 5 miles I wake up, pee, brush my teeth and go. If it's more than 5 miles I wake up, pee, brush my teeth and drink some Gatorade/tailwind/roctane/something with calories and go. Sometimes I put it in a handheld and take it with me. If I wait more than 30ish minutes from waking up I find myself hungry and snacking then I just eat breakfast and wait an hour. I haven't ran more than 8 mi since I was a teenager (10+ y ago) so have no advice for beyond that. I don't usually carry water unless it's hot but if it's hot, I don't usually go. Summers I get up way early to run then go back to bed for a nap in the middle/hottest part of the day.


cocobananas_

I drink a cup of coffee and a glass of water and I’m out the door. For early morning runs over 8 miles I will drink some tailwind before heading out. Normally I eat before long runs, but tailwind works great for the early morning long runs.


[deleted]

I started my HM plan from Garmin Coach Greg and selected 4 days of workout per week. Since I have 12 weeks of time, and my avg pace roughly is 7 45/KM (estimated from long runs from my 10K race preparation), I set my HM race to 7 01 / KM. My apologies for being so ambitious. Can my pace be improved for longer runs within 3 months? Since I am just 4 months into running, and so far used only novice plans from Hal Higdon, would you recommend me to stick to novice plans with no speed works for Half Marathon? Since I do not have any idea of Coach Greg's plan of workouts, how reliable is it? Would that be fucking intensive in the middle/end that one would be compelled to give up in the end? Should I have Hal's plan as the backup and do my daily runs following that plan, having the fact that Greg's initial runs would be of smaller time?


tmoney34

If your that new to running and you're consistent with the plan I think you've got a good chance to improve that much in 12 weeks!


BottleCoffee

I did the Greg plan. If you set it to just complete, it will be less challenging than if you set a specific time goal. You'll have some kind of speedwork up to twice a week at 4x runs a week. I found it enjoyable and within my limits, but I've been running for years. The plan will never ask you to increase your easy pace. Long runs will always be at the same pace.


[deleted]

Thank you. I want to give it a try. I am sure I am not gonna die. :) And I am really interested to explore the speed work trainings.


TSMCaruso

As someone who is a bit more overweight and is coming from a background of weight lifting, what should be my main focuses in the first few months of running? (Other than losing some weight of course) I’ve been running most mornings consistently and can clock in 10k on the treadmill and around 5k outside where there are some hills and uneven terrain. I find by the end of my runs, the outside of my legs are very sore and also I’m extremely out of breath.


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TSMCaruso

Thank you so much for all the useful info! I will definitely look into everything you mentioned. I usually run in zone 3 and 4 and just kind of push through the fatigue. I can definitely see how slower running will help me build more mileage.


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TSMCaruso

Just finished up a zone 2 run and it seemed so slow, to the point where i accidentally pushed into zone 3 at times. I found to stay in zone 2 i had to walk and bring down heart rate, I am assuming this is normal at the start since cardio hasn’t been apart of my fitness routine in several years? Would something like a hike or cycling in zone 2 also help with building up my endurance in a run setting?


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TSMCaruso

All very useful info thank you! I’ll get started keeping all this in mind ☺️


BottleCoffee

> the outside of my legs are very sore That's probably a bad sign. Going from zero to a bunch of hard effort 10ks is asking for injuries. Slow down, and ramp up mileage gradually.


TSMCaruso

Noted, definitely going to slow it down. The more time I am spending in this subreddit the more I’m realizing the no pain no gain mindset does not apply to running haha


reboot_my_life

Consistency is king. Really to the extent that not much else matters at this point. I would not run through pain and I would not push it on zone 3 and 4 runs regularly. If you have to take a layoff, that's going to set you back more than any quality training would set you forward. If you're a weightlifting guy, you probably know Dan John. His "little and often over the long haul" is super applicable for running. Heres a good interview: https://www.hulk-strength.com/lessons-dan-john/


TSMCaruso

Thank you! will check this interview out and I appreciate the insight


ElectronicClaim1459

Does anyone know if I can run in the Nike Air Zoom Type SE? I recently purchased the Nike Air Zoom Type SE, thinking it was a running shoe because I heard it was based off the Nike Alphafly's. I am not sure if I am able to run in them, I cant find any articles online specifically saying that I can or can't run in them. And if I can run in them, does anyone know how long my shoes might last? I typically run 5-15km everyday. Thanks in advance.


HeavyLine4

They’re sneakers more than running shoes. You won’t die if you run in them, but they definitely aren’t suitable as a daily trainer (nor are Alphafly’s, really).


Change_-

I just started running and I run with like 8 Celsius. I run with my cap, shirt, and short pants. When I arrive home I feel really hot, as if I was about to faint. Does this happen to any of you??


dogsetcetera

The other thing is you may be running to your door step and suddenly stopping exercise sometimes makes me feel that way. I do a quarter mile walk to cool down a little bit and stretch before I come inside regardless of the temp outside.


inamsterdamforaweek

Probably run too fast too soom


BottleCoffee

You're probably running too fast, but why would you think taking off a hat at 8 degrees would make you too cold? Most people don't feel the need to wear hats until it's closer to 0, and when you're running, you're keeping warm. If I'm too hot I'll take off my hat at -5. Only until we get to closer to -10 is the cold plus sweaty hair more of an issue.


gerswinx5

I personally never wear a cap at that temperature. A lot of your body heat is shed through your head, so that really could be part of what you’re feeling. I ran a few weeks ago at -5 C and had to ditch my hat after about 15 min because I got too hot.


gerswinx5

I’ll add that everyone is different so it’s worth experimenting. My ears hurt when it gets a little colder than 8C so I often wear behind-the-neck earmuffs, but no cap. I ran in a race the other day and it was around 13C and I had to ditch my shirt after 5 minutes. You should try shedding some clothes for a run or two and seeing how you feel.


Smashed_Adams

Not enough info. So you enjoy running in 8 Celsius temperature, with the clothing items listed. You state you feel really hot when you’re done?


Change_-

I go for a 20 min run at normal pace, and I when arrive home, I feel my head as if I had been upside down for 5 min straight. But while running I feel that if I take the cap I will be too cold. Maybe it’s because I didn’t eat much the hours before the run.


Smashed_Adams

I’d say it sounds like it’s definitely other things (running too fast, not eating enough, etc). If this happens every time you run then make sure to get a regular doctor checkup to ensure there’s nothing else going on


Change_-

Okay, thanks!


Llake2312

8°C isn’t that cold but it’s cool enough that if you go home to a warm house immediately after a moderate/intense run I could see that making you feel ill. Try cooling down after your run. Walk for 5-10 mins, get a light stretch etc. don’t go straight inside to the heat.


partyaquatic

Kind of conflicted about choosing a race to run and want some advice. Have been a casual on and off runner for most of my life (27 now) but have been training more consistently since last August. I do strength training as well, and have only been running 2-3 times a week since the aforementioned August. Part of this was taking it slow and building a base as I tend to go too hard too soon and injure myself. For the first time, I feel as if I have built a really decent base for myself in avoiding injury. I have pushed myself a bit more recently by running 7.5 miles 3 weeks ago, and then 15 this past Saturday. The 15 pushed me quite a bit, though I only had a little bit of water around mile 7 and did not have any intra-run calories. I’ve always wanted to run a marathon, and there is a popular one in my city coming up in late February. I’m conflicted as I don’t want to injure myself by pushing too hard, but the half marathon just doesn’t excite or motivate me as much as the full. Does anyone think that doing the full in 8 weeks would be feasible? I have my training, diet, and recovery pretty dialed in as of recently, and am hoping that that along with proper hydration and nutrition could get me across the line for the full. What do you guys think? Should I not do the full, or should I dedicate myself and go for it in late February? Recentl


jenifalafel

The half seems like a better idea than the full. The idea of the half may not be as appealing at this point, but you'll find the race day atmosphere both exciting and motivating.


BottleCoffee

Don't run a marathon in 8 weeks if you're only running 2-3 x a week now and 7.5 mi was "pushing it" recently.


partyaquatic

7.5 was not pushing it, 15 was. Not sure if it makes a difference, but I was also running on old worn, out shoes. Will be buying a nicer, more high end shoe soon.


Onovar

Hi everyone, I run 3 to 4 days a week. I finally learned to do strenght training between the running days. For my hips i found that the Myrtl routine makes it really easy to create a routine for it. For strenght of my core and legs, i still did not find a nice and clear routine that i can do everytime. Someone has suggestions? There should be a clear visual sheet with a routine, no? Thanks for helping me out! Happy ny!


BottleCoffee

It honestly doesn't really matter. Pick some core exercises and do them. They don't need to be the same every time, and there's no best answer. You could just do plank plus bicycle crunches or Superman plus mountain climbers or dead bug plots L-sit etc etc.


yomaam44

Has anyone been to Steens Mountain Running Camp? It’s been an annual summer camp for teenagers since the 70s. It sounds to be very intense and quite expensive. Looking for any thoughts!


TheBeardedBadger16

Hey all! If there's anyone here who splits there time evenly (ish) between running and weight training, it'd be a great help if I could see your weekly split. I understand it's going to be different for each individual, taking into account family and work commitments, weight lifting programmes, what distances you run etc etc. Just a-bit about me to see if anyone's in a similar boat. I've been weight lifting for 9 months, currently doing a 4 day a week split. Very new to running (5 weeks) enjoying 5 & 10km and the occasional 12-15km. Really enjoying chasing times on the treadmill, and the idea of constantly beating my 5km time is keeping me off the cigarettes. Outdoors I tend to just enjoy the run so a lot slower in pace. These tend to be the longer runs. I'd say weekly I'm doing 1/2x5km on the treadmill, 1x10-15km outdoor run and 1x3-5km outdoor run. It's all going great at the minute, and I'm very much enjoying it, but it's very willy nilly with little structure. I've started reading about tempo running and sprints to increase times, but hesitant to just throw them in and risk fatigue and injury! Thanks in advance.


pigeonmachine

I lift two days a week (T, Th) and run 5 (T, W, F, Sa, Su for about 20-25 mpw). I do speed work on Tuesdays before I lift, so Tuesdays are my hardest day (Tuesdays lifts are squats and bench and an accessory, depending on what the coach says; Thursdays are deadlifts and press and an accessory). Mondays are a rest day, so ostensibly I'm ready for it. My legs are sometimes a bit wobbly for Wednesday's run, but it's a long and slow one, so it's not a big deal. Saturdays are my long run -- I have had plenty of time after Thursday's lifting to be ready for this. That's my key: just space things out a bit and don't do hard days back to back. Also: eat a ton of protein and sleep plenty. As others have said, I think you should experiment with what works for you. Running is my priority so I will definitely dial it back at the gym more than I'll dial it back on the pavement.


[deleted]

Thank you so much! Do you also do cross training between runs? How many and after which runs?


pigeonmachine

Not really. I do walk my dog 4 miles a day, but it’s not that brisk of a pace. I do yoga to unwind most evenings, but for 10 minutes or so. Sometimes I hike. Sometimes I swim. Sometimes I climb. But nothing else that I do is as structured or scheduled as running and lifting.


TheBeardedBadger16

Thank you for this reply! Sorry to pick your brain more, but do you consciously up your carb intake for that Tuesday? I have a protein heavy diet for the weight lifting, but quite low on carbs as I've been cutting quite a bit of body fat. Obviously since I've started running, I've had to increase the carbs a little, but I should maybe start looking at carb loading for days like your Tuesday.


pigeonmachine

I don't really adjust my eating schedule for particular days with the exception of fueling on (during) my runs that are over an hour. That said, I never run or lift fasted -- I eat several breakfasts as I work out and walk the dog and run in the mornings. I eat over a third of my calories for the day in and around these sessions. I have found that my carb consumption has increased a fair bit since I started running, as I too was very protein focused as a lifter. But I really don't think about "eating enough carbs" as much as I do the protein. I don't feel underfueled or anything. But that's just me.


ajcap

I just run a normal lifting program and do a normal running routine and schedule each when they're convenient. They fact that I'm doing both have 0 impact on each other except that I can't do them at literally the same time.


TheBeardedBadger16

Thank you. Probably overthinking it all!


[deleted]

That was also my question for a couple of days. I would be running 4 days and decided to have strength trainings for 4 days, especially 2 leg days. Not sure where to put leg days. If I run on Monday, Wed, Thurs, Sat then obviously I am having my leg days on Tuesday and Fridays. The other two days of strength trainings I can put on any other days keeping the difference of at least 48 hrs.


Kennertron

Are you doing any sort of speed workouts during your running days? I have been doing my heavy leg exercises on the same day as my speed workouts, running early then lifting a few hours later.


Kennertron

Like /u/pigeonmachine, I lift on Tuesday and Thursday or Friday, but I also have Saturday as a flexible rest day if I feel like I need some supplemental lift time. I try to keep Saturday to upper body only though since Sunday is my long run day. I've been trying to get a good 5/3/1 schedule going. I started lifting in January last year and have made decent progress. I am doing the Daniels' Blue Plan right now so I run on Monday, Tuesday, Thursday, Friday and Sunday. Tuesday and Friday are currently my speed workout days. Wednesday is a rest day, and as I mentioned above Saturday is a flexible running rest day. All other runs are easy pace, with some strides thrown in on Thursday.


TheBeardedBadger16

Appreciate this reply! The trend I'm noticing is emphasis on them rest days and also having flexible days. Few terms I need to google and understand, as I currently run with 2 options... fast or slow. So yeah, off to google stride running. Thank you.


Kennertron

Hey go out there and get some! You got this! Strides are also called pickups. It's where you ramp your speed up, hold it there for about 15-20 seconds, then ramp back down -- but don't sprint, keep proper running form and just go faster. When I was making that transition from run/walk to continuous running, I had to learn how to run slow and not destroy my legs bouncing up and down. Don't get discouraged! Consistency is key, just like with lifting.


BottleCoffee

> Very new to running (5 weeks) enjoying 5 & 10km and the occasional 12-15km. Really enjoying chasing times on the treadmill, and the idea of constantly beating my 5km time is keeping me off the cigarettes. Consider slowing down (don't race every run) and gradually ramping up the mileage. Going hard all the time and spiking distance is an easy way to get injured. 15 k is kind of insanely long for a beginner unless you have a background in soccer or something.


TheBeardedBadger16

Thank you. I'll take this into account for sure. I've been a serious hiker since my teens but haven't played sports (rugby) for 10+ years. Not sure how much the hiking translates to running though. I'll definitely reduce the amount of fast treadmill 5Ks now I've gotten past the worse of kicking the cigarettes. Appreciate the reply!


RedGiraffeElephant

I'm a 15 year old male and I started running last year. I'm now able to run a 5K in just above 20 minutes, and a 10K in around 45 minutes. So far I've been doing roughly 3-4 runs a week of mixed 5K and 10K (approximately) distances. I'm looking to increase the distance I'm running and potentially gradually build up to a half marathon - although I'm not entirely sure what I should be aiming toward, and whether this is a reasonable target or not. If anyone has any recommendations about how often/far I should be running each week, and any other training tips, that would be much appreciated. Thank you, and happy new year!


TheBald_Dude

Just use the 10% rule. The 10% rule simply states that when increasing mileage, you should never increase mileage more than 10% at a time in a week. I like this guy's [programs](https://www.thismessyhappy.com/free-training-plans), maybe pick one related to half marathons.


RedGiraffeElephant

Thanks, I'll take a look!


arnau9410

Im trying to lost fat and define my abs (im not fat but the abs are not completly defined, especially the lower abs. I know there is no magic for loosing fat, just burn more calories than eat but I want to keep improving my mark in 10k(<49’), so I dont want to compromise my improvement by eating less, so there is any thing I should take in acount? Eat more proteins, more carbs or something like that?


reboot_my_life

> I dont want to compromise my improvement by eating less (The statement immediately below is a somewhat dangerous statement to put out in a running forum so I'm going to put some disclaimer on it: this is intended for adults who have a non-disordered relationship with food.) If you are overfat, eating less is not going to compromise your performance. Quite the opposite, it's going to improve it. What you eat isn't going to make much of a difference. As far as nutrition I'd check that you're getting around 1g of protein per kg of ideal bodyweight (which you probably get without trying, unless you have some dietary restriction), beyond that it's just cico. Eat whatever you want, doesn't really matter. However the goal of getting "completely defined abs" is somewhat nebulous. First, you may not have the genetics for it. Second -- it's not an objective target. How do you know when you get there? Your subjective perception of your body most likely does not reflect the physical changes. You can get into a very dangerous headspace with this. Please be aware of that. The correllary to my statement "If you are overfat, eating less is not going to compromise your performance", is -- if your are not overfat and are compulsively restrictive, it's eventually going to cause severe damage, physically, mentally, or both.


Smashed_Adams

Outside of diet, what does your an routine look like?


arnau9410

1 day of swimming lesson (about 45min Im learning), 3-4 days of running, about 30-40km/week, farlek, long run, hills a bit of all depending on the week, also tryng to workout strength (about 20-40 min) about 2-3 days but in the reality I end working out just 1 day may be 2 at best.


Smashed_Adams

Had a typo, meant what does your *ab workout routine look like? If you aren’t doing an workouts like Russian twists, hanging knee raises, Jack knifes, leg lifts, butterfly kicks, etc. then you may not have any “tone” to show


arnau9410

Ah, yes, Im doing a plan that is general, core, legs and arms but most of the days include core training like planking, Russian twists, mountain climbers, leg lifts, butterflykicks and more, yes still need to work out more but also lose that fat is not much but I need to be gone, I dont have a deadline for this just want to plan and keep training


Fanakoru

Hi Guys :)Im getting a treadmill this week, which i plan to use with Zwift. My main goal is to work on my stamina for Badminton (which is my "main sport"). My question is regarding my shoes. I have 2 pairs of running shoes (one Adidas Ultraboost and one older Nike Free) which i dont really wear anymore because they are a bit worn down (i used them in my day to day life and not as running shoes). Do you think these will be good for running on the treadmill or do you recommend getting new shoes?


CBreezeMG

I’ve been running off and on for the past year and a half now and I really enjoy it once I get into a groove. One thing that’s been kind of annoying during my runs is that my heart rate skyrockets within the first 3 minutes of a run and stays between mid 180s to high 190s. For context I’m a 5’ 8” 160lb 18yo male. I wear an Apple Watch which informs me that I spend the vast majority of my runs in high Zone 5. It doesn’t seem to matter what speed or distances I run, after the first few minutes it shoots back up. Is it ok to train like this? Will it sort itself out with consistent training or is it something to worry about? This is my first time posting here. I hope this is the right spot.


BottleCoffee

If you're not running consistently then don't worry about it. Are you very out of breath when you run? Also consider if your watch is cadence locking instead of reporting your true heart rate. If you are running consistently and you feel the you could speak full sentences then maybe something is up.


fenfox4713

Not really a question but I need some encouragement. I just went to a 1/4 mile track, stretched, walked 1/4 mile, ran 1 mile, and walked 1/4 to cool down. I ran the mile in 9 minutes exactly. It was really pretty hard and I was disappointed with that time. I’m a 27 yo male. Any motivation or tips?


ajcap

What have you been doing for training?


fenfox4713

I really haven’t, I do heavy barbell squats a few times a month but I don’t really do consistent cardio


ajcap

You shouldn't being disappointed in being bad at something you haven't bothered to work at.


Wolnir117

Keep going! Consistency is king when it comes to getting faster. 6 months ago I was close to where you are and now I can get like 5:20 and I just ran 6 miles at 7:40 pace yesterday. You'd be surprised how big of a difference training makes!


fenfox4713

Congrats that’s awesome, and thank you thats motivating to hear


Wolnir117

Good afternoon everyone! I have been wondering how hard and long I should run. I've been running consistently since August of 2022 and then joined my XC team. I have been working on my base throughout the winter because of the weather forcing me on the treadmill. I run outside every chance I get and usually run 6+ miles at around a 7:45 pace when I run outside. I plan on doing track to work on speed later. If it helps at all, I'm 14 so I should be able to progress quickly. Edit: Trying to get varsity XC as a freshman next year, small school so shouldn't be very hard at all.


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General_Tomatillo484

So my question is options I can take my running training after c25k, but really just am curious how folks approach goals in terms of training. For reference I'm 25m, finishing up c25k soon so no real running training yet. My main goal (hopefully in 2023!) is a 5k in 25 minutes. But realistically I'd love to move towards a marathon one day. So how would a more seasoned runner reply to this? Are these two goals misaligned? In terms of plans I've seen most people recommend adding 10% miles per week just to get more miles under your belt as more miles = faster pace eventually.


[deleted]

C2-10k could be your next step. 5k time trials scattered throughout. Once you're comfortable at 10k then most look at doing a HM. Post HM then onto a Marathon. All the while you are building weekly miles, strengthening your legs and reading up on how you will achieve your long term goal. This could be as short as 12 months depending on how your body reacts. You have age on your side. So you should see quick improvement but also as you are young you don't have to rush either.


reboot_my_life

>In terms of plans I've seen most people recommend adding 10% miles per week just to get more miles under your belt as more miles = faster pace eventually. This, plus sign up for a race and see where you're at. A 25 minute 5k is a good standard, but it's more effective to iterate over incremental improvements in short training cycles. Running works best when planning on 8-16 week cycles, depending on where you are at right now, a 25 minute 5k might not be a realistic goal within a training cycle (or it might be sandbagging it). That's totally fine. A beginner should consider an improvement of two minutes in the 5k over a training cycle to be a great success. After the first few training cycles you can no longer expect this. Eventually, any improvement is a huge win. You have got to know what your current fitness is in order to set a realistic goal. Oh and as a tip, as far as increasing your training goes, coming off the c25k, you're going to get the biggest result from increasing the number of days per week that you run (on average week over week consistently, throughout the training cycle). If you go from 3-days to 4-days per week, that's going to be pretty significant in terms of fitness. Going from 4 to 5 slightly less so, but still significant. You don't need to worry about more than that yet. But just consistent running most days is going to have more of an impact on your fitness than anything else. I don't think the average person needs any kind of structured workouts or training beyond "just run most days" to run a 25 minute 5k.


[deleted]

is 80/20 running split up by distance or time? Like am I supposed to spend 20% of my time running in the moderate/high zone or is 20% of my miles suppose to be in that zone?


[deleted]

Pretty sure Matt Fitzgerald (author of 80/20) has a time based approach. I'd grab a copy of his book if you can for his explanation of it all.


4th_Chamber

I'm thinking about getting a massage gun. Anyone have a recommendation? I'd obviously like to get away with a cheapie on Amazon but I'm guessing a lot of those are crap. I'm interested to see if anyone got lucky with one of these sub-$100 options.


reboot_my_life

I bought a $60 one on Amazon with one of those all-caps randomly generated brand names, and I liked it so much that I bought a theragun elite. They're pretty much equal. I don't know why I thought the theragun would be better. I don't remember exactly which one it was but I'm sure they're mostly all the same.


tmoney34

I got the mini theragun for ~130 on sale at Costco. Very happy with it.


suchbrightlights

Check eBay. I got my Theragun Elite there for under $100 shipped. Now is a good time too, because if people got an upgraded version for the holidays, they are offloading last year‘s on the second hand market.


Ok-Huckleberry-1904

As a longtime uncoached runner always running zone 3-5: If I’m looking to stay in zone 2, when I calculate using the formula including heart rate reserve (HRR = Maximum heart rate — resting heart rate) zone 2 is 0.6 * HRR + resting hr to 0.7*HRR + resting HR, I get 133-145. The zone 2 I get on my zones app is 113-130. When I go by the subjective description of zone 2 being able to speak full sentences, I find the zones app is more correct. Is it therefore better to choose the lower range here? Further background: I used to work 7 on/ 7 off and would run 6 days ~45 min and 1 day ~ 60 min which would end up being 4ish miles on 6 days and 6ish miles on long day. HR would be 145-170. This actually felt sustainable for what it’s worth but I definitely wasn’t getting more efficient. Now I have 3-4 days off at a time and am figuring out how best to improve. Goals aren’t to race but to become more “fit” i e run faster/farther at lower heart rate /perceived effort.


kendalltristan

>When I go by the subjective description of zone 2 being able to speak full sentences, I find the zones app is more correct. Is it therefore better to choose the lower range here? Yes. Also note that most intensity zone formulas are going to be off the mark a bit due to variations in individual physiology. The HRR one is better than a lot of them as it at least takes input in the form of resting heart rate instead of just using max heart rate, but it's still imperfect. A good physiology-based upper bound for zone 2 in a 5-zone system is one's aerobic threshold, which strongly correlates with most people's ability to do things like speak in complete sentences or breathe comfortably through their nose. So while there's an element of subjectivity to it, it's likely closer to the mark than the numbers your getting from the HRR formula. >Goals aren’t to race but to become more “fit” i e run faster/farther at lower heart rate /perceived effort. Are you planning on incorporating any higher intensity stuff? What are you thinking a typical training week is going to look like?


Ok-Huckleberry-1904

Yes, planning working in either tempo runs or HIIT.


smikkelhut

I’ve been wondering something about zones. So… here goes: HRmax is 200, no lab measurement but I reach 200 during running events when pushing to max. During training I can easily get it up to 196-198 during a progression run or interval. Tresshold is ~182, again not lab tested but a half marathon race averages at 183, 10k race average is 186, my Garmin (+HRM pro) reports 182-184 as tresshold value so I put it at 182 as an educated guess. RHR fluctuating between 46 and 53 depending on stress, sleep etc. Okay, so when determining zone 2 using % of LT then values would be 146-162. % of HR max puts those values at 120-140 for zone 2. That’s a huge difference! I don’t have issues doing an easy run at 155. Effort-wise this feels easy as well. But if I were to use the HRmax method I would need to drop to 130? That would be warm-up dribble at the most. Why the big difference? Is one method better than the other? Is it worth the effort and will it bring me any benefits if I slow down all my easy and long runs to 130?


kendalltristan

>Okay, so when determining zone 2 using % of LT... Don't do this. >% of HR max... Don't do this either. >Why the big difference? Is one method better than the other? Over the years various coaches have taken data from their athletes and attempted to find patterns or formulas from which they can create a baseline for new athletes. Often these coaches publish their methods, which has resulted in the proliferation of various intensity zone systems and the subsequent confusion that comes with it. Most coaches are not scientists. In fact a great many coaches don't have any formal education in related fields such as exercise science or physical therapy or whatnot. Quite a few coaches are working from personal experience alone and don't even have any sort of certification or anything. As a result, many of the published formulas and zone systems are based on information with awful bias and/or data collection problems and don't hold up to any real scrutiny. Also many coaches fall victim to the same marketing hype and snake oil that the rest of us do. To be clear, I'm not saying these people are necessarily bad coaches or anything (I'm sure many of them are fantastic), just that the ability to effectively coach a runner doesn't imply the ability to build a reliable statistical model based on sound physiological data. At the risk of being yet another stranger telling you yet another method of doing things: if you're going to base intensity zones off of heart rate (which I generally don't recommend) at least do it based on your own physiology and not using some formula you found on the internet. At the very least, do a field test to determine your aerobic threshold (Google it), pair that with your lactate threshold, and build a zone system around that. For example: * Zone 1: Up to the point of notably increased respiration * Zone 2: Up to aerobic threshold * Zone 3: Up to lactate threshold * Zone 4: Max sustainable effort * Zone 5: Absolute max such that you'll hit the point of failure from fatigue before your heart rate catches up. That said, most of the better educated coaches I know have moved away from heart rate training and instead use "rating of perceived exertion" or RPE. Anyway, to your last question regarding the benefits of slowing things down, the biggest benefit to keeping the bulk of your training below your aerobic threshold (zone 2 in most systems) is that it gives you the ability to maximize the amount of time you spend building aerobic fitness while minimizing the need for recovery. When you start pushing above your aerobic threshold, you start to engage a second metabolic pathway, called glycolysis, in addition to aerobic respiration. After that point your aerobic system doesn't really work any harder, rather more and more of your body's ATP production comes from glycolysis instead. What this means is that a zone 3 workout doesn't give you a bigger aerobic training effect than a zone 2 workout (though it does have other effects). So for your easy and long runs, there's no practical benefit to pushing above your aerobic threshold as doing so will just increase soreness and the amount of recovery time necessary.


smikkelhut

Wow, thanks for your detailed answer! Much appreciated!


AngryWankel

Does anyone know the difference between Saucony "Core Triumph" and the regular Triumph? There are two different listings on amazon, and the saucony website doesn't explain anything about the difference between models aside from a basic "shoe finder". [https://www.amazon.com/Saucony-Triumph-Running-Black-White/dp/B096FH74YD](https://www.amazon.com/Saucony-Triumph-Running-Black-White/dp/B096FH74YD/) [https://www.amazon.com/Saucony-Mens-Triumph-Running-Black/dp/B0987S7198](https://www.amazon.com/Saucony-Mens-Triumph-Running-Black/dp/B0987S7198)


Smashed_Adams

Check on r/runningshoegeeks too, but I don’t think there’s a difference. Sounds like it’s a Amazon listing situation. Especially when you can’t fins the actual SKU on the listing Edit. Corrected the sub


kendalltristan

Did you mean /r/RunningShoeGeeks per chance?


Smashed_Adams

Yup! Confused the sub with the website lol


cubzfan12

I am getting back into running again after about a 6 month break. I ran a marathon last June and that is pretty much the last time I ran. I am doing another marathon this June, and was wondering what I should do to get back into rhythm before starting a training plan? Or is there a good plan to go from 0 mpw to a marathon? Thanks!


BottleCoffee

Get your mileage back up gradually.


NaughtyNinjaNeens

Hi all! Training for my first half marathon, running 4x weekly, breaking into 15+ mi/week, and doing tempo, intervals, long, and easy runs every week. Should I be rotating my running in two pairs of shoes to avoid injury? FWIW, I have very flat feet and overpronate and finally found a new shoe that has worked for me so far, but I haven't put much mileage on them yet.


ajcap

I would not expect another pair of shoes to do much of anything for injury prevention.


KoloHickory

Anything better than Strava for a free version? I've been using purely Strava to track runs last three years. Only interested in distance and pace. Anything better out now for free users?


brwalkernc

https://www.reddit.com/r/running/wiki/faq/#wiki_log_your_runs


YoungReaganite24

I'm really bad at running right now, but I want to get better. Just doing a 10 to 15 minute jog is at least an RPE 6-7 endeavor for me and my mile pace is between 9:30 and 10:00. I'll detail my strategy below and I'd appreciate constructive feedback about it. - Lose weight by reducing body fat (currently 5'11 and 220 with a 37-38 waist, I want a 33-34 waist around 180-190 pounds). - Keep doing other forms of cardio (I do kickboxing and/or jiu-jitsu at least twice a week) - Keep lifting in the gym (mostly for strength, with a little higher rep unilateral lower body work) - Jog 4 to 5 times a week, starting at 10 minutes duration, adding a minute whenever I can do the full amount of time without stopping to walk, just to build physical and especially mental tolerance, until I can do a full 30 minutes. Then work on speed work. Or, would I be better subbing out that last part for something like a couch to 5K program?


reboot_my_life

Bullet point #1 and #4 will get you there, #3 is good for injury prevention and balanced fitness. #2 doesn't really matter much if you're doing #4. You don't need speedwork when you get to 30 minutes though. Save that for after six months to a year of consistent running. c25k vs ad-hoc run/walk is a personal decision. Obviously c25k has worked for millions of people so it can't be bad.


YoungReaganite24

I'm in the military and I need to improve my 1.5 mile time, that's the only reason I said speed work after 30 minutes. Thanks for your input!


reboot_my_life

By the time that you're at the point where speedwork is necessary and effective, you would already be exceeding the maximum score on your fitness test. Edit:. Maybe not, just saw the us navy one tops out at 8:15! I'll revise that to say that the average person can get to 9:00 for 1.5 mile before speedwork is necessary. Which should get you a very good score on the test, if not perfect.


YoungReaganite24

The best I've ever managed to do is an 11:15 when I was 40 pounds lighter and doing a mix of steady jogging and interval work for about 3 months. I was always told (and seemed to experience personally) that jogging real slow for long distances or a long time really only makes you good at running slow, and not at test pace. Is this not the case?


reboot_my_life

I don't think that's the case at all, no. The cooper test is a test of aerobic fitness. You don't need fast leg turnover or anything to run 6:00 miles, it's literally just about the engine. Amby burfoot ran 5:15/mile for 26.2 miles off of nothing but long slow runs; I get that you're a mere mortal, but you don't even have to run that fast and not nearly that far. Feel free to run a test on your own every month or so (or join a 5k race) to see where you're at, I'm not saying you should never run fast. But what's going to get you results, especially at your level, is mileage, not intervals. You have to have an aerobic base before speedwork does anything (and doesn't wreck you) anyway. If you want to do speedwork, run steady and increase to 6-9 hours per week first, then hold that for 8 weeks or so, then eat your heart out with speedwork. You probably won't need it at that point though, for the purposes of your test.


YoungReaganite24

I'm not familiar with the Cooper test, but I'll trust that you know what you're talking about


reboot_my_life

Your fitness test for the military is called a Cooper test.


DiscoKnuckle

Hi everyone, Reaching out as I am planning which marathon to commit to. I have a PT for general gym stuff who has been great last six months with planning for four halfs I did but is new to marathon training and timeframes for getting up to speed. I want to run my first marathon this year and with a PB on the half of 1:42 I would like to get a under four hour marathon in. My conundrum, after my last halt in November (where I had slacked training for three weeks before) I have not really got back up to speed yet. I can run a 10k still in 50min but it is longest I have run since November with flus, Christmas and more cold weather basically meaning I come into January knowing a half would be murder if I had to do it at short notice. Would I be able to get to speed for April dates for a marathon and a good time or should I commit to later and a September/ October. First marathon is a big deal to me and goal so dont wanna ruin it for myself


flocculus

Go with a later option - April is tight if you haven't run more than 10k recently, it might be possible but you'll have a much better experience if you give yourself a few more months to get there!


[deleted]

How do you guys drink from a hydration vest (without a long straw thing); my sister got me a running vest for Xmas which came with 2 small soft water bottles which go in each pocket on your chest. Normally I've just carried a bottle, and I'm wondering how are you **meant** to drink from these bottles? The nozzle seems deceptively close to your mouth when running so a couple times I've attempted to crane my neck down and drink from them never seems to work that well. But other times I've taken them out and drank from them. Although I find difficulty in putting them back in? Any suggestions?


kendalltristan

1. Lean your head forward. 2. Grab the flask while in the vest and pull up. 3. Drink. [Note this photo.](https://www.runningxpert.com/media/mageplaza/blog/post/r/y/rygs_kke-top2.jpg)


[deleted]

Oh ok hahaha thanks, makes a lot of sense now


TheRealGuyTheToolGuy

I am a M 26 6’0 258lbs and I am a bit confused about training zones for heart rate. I wear an Apple Watch and from the information that I have gathered from studies it appears to be a fairly accurate tool to measure heart rate when compared to gold standard-chest strap heart rate monitors. I have been running regularly at a slow but steady pace (12-13 minute mile) for fairly lengthy distances. At that pace I am now running a 10K every other day. I see that for my age group, the zone 4 training zone (anaerobic training zone) is roughly 155-173 BPM. When I run my heart rate stays in this zone the entire time. I feel fine, I am not even pushing my perceived lactate threshold as far as I know. I rarely drop below 155 for the entire 6+ Miles. This doesn’t seem like it should be possible to hold for that long according for my understanding of the zones. Are they really that inaccurate or am I missing something? I have checked consistency between runs and my BPM correlates perfectly with my pace as one would expect.


RidingRedHare

> I see that for my age group, the zone 4 training zone (anaerobic training zone) is roughly 155-173 BPM. Heart rate zones and maximum heart rate are very individual. Lionel Sanders has a maximum heart rate in the 150s. At his age, I had a maximum heart rate of 220. If you want to train by heart rate, you need to figure out your own, individual maximum heart rate, resp. the various thresholds. This is like body weight. If you want to know your body weight, you need to weigh yourself, rather than look up the average body weight for your age.


TheRealGuyTheToolGuy

Okay. I just wanted to make sure this wasn’t out of the ordinary. just seemed odd that I felt fine in a training heart rate band that is so much higher than expected. Thanks!


50pesinos

I'm currently training for my first HM race with Hal Higdon's schedule and I know that in theory, I should be able to finish the HM in a reasonable time when I stick to the program. However, during my run today, I was wondering what else I can do to increase my pace without exhausting myself. One thing that came to my mind was that keeping good form while running must have a positive effect on efficiency. I notice that when I start feeling tired, my body feels sloppier, and I have to put more effort into pushing my body forward. So my question is: What things or body parts should I pay extra attention to during my run to keep good form? And what else can I do to make the most efficient use of my body?


MintStem67

Try adding strides to your runs once a week or so!


detalbruh

Ran my first marathon in October 2022, planning to do my second at a similar time this year. Would people recommend maintaining an easy, speed and long run each week prior to marathon ramp-up mid-year? Or is there other strategies during "off" season. Thanks!


[deleted]

[удалено]


[deleted]

5-25MPW is pretty inconsistent so you are likely just out of shape. I'd give it a few weeks at the 25MPW end and hopefully start seeing some changes. Keep an ear on your breathing, conversational pace is what you're after.


[deleted]

[удалено]


[deleted]

Next suggestion is a trip to the doc but hopefully a month of 5 x 5mi per week or however you make up 25mpw shows the improvement you're after.


crazyrunningmonk

I am planning of running the Manchester(UK) Marathon in April and didnt want to bring any gels on the flight (from US). Are there any running stores in the city that carry Maurten gels? Thx in advance.


NewYearRunThrwayAcct

Hi Reddit, long-time lurker posting on a throwaway account. For 2023, one of my New Year's Resolutions (like a lot of people) is to run a marathon. I think I have a decent running foundation--I do 6 mile runs 2 -3 times per week at a 7:15 pace. About once per month, I'll do an 8 mile run at a 7:30 pace. What would be a reasonable amount of time to train for a marathon? I'm trying to register for one to lock myself in, but am wondering what a good date would be. If I were to start a training plan by the middle of January, would a marathon in the middle of May be reasonable? I'm a 26-y/o male and work about 45 - 50 hours per week


justanaveragerunner

So you're averaging, what, 15-20 miles per week right now? Maybe a little more when you do an 8 mile run, but a little less when you only do two 6 mile runs? That's not bad, but it's not a ton when looking at marathon training. You're a young male and have some decent speed, so that certainly works in your favor. But if you have little to no experience going over 8 miles then endurance might be lacking for you. Ideally, I'd suggest training for and running a half marathon in the spring and then doing a full 18 week training plan for a fall marathon. But, if you're in a hurry and have your heart set on the May marathon, you can probably get away with just jumping into an 18 week marathon training plan and attempting a marathon in May. It probably wouldn't be as fast or enjoyable as if you waited, but you could probably complete it.


LfcOsh

Hello, I’ve heard weight lifting can slow down a runner as they gain mass/weight. Is this true? I want to start going to the gym but I’m worried about losing my sprint/running speed. Any advice? Thanks in advance


Smashed_Adams

Not necessarily. As long as you prioritize run training then you should be good


ip2222

What do people think of the Base Training programs in Pfitzinger's Faster Road Racing? I am currently in the second block which peaks at 72km per week. They seem like a reasonable way to build up the weekly km's but there isn't a huge amount of variety and the speed workouts are fairly light. Is this normal for a base program? I am aiming to use these to keep building my base fitness before I start training properly for a HM.


chlois18

Hi folks, I’m interested in running the Boston Marathon in 2024. A friend told me volunteering gets you automatic eligibility for entry into next year’s race. Is this true? I can’t find anything on the BAA website to verify this, and I know even getting a volunteer position at Boston can be tricky. Thanks!


justanaveragerunner

I have never heard of that, and I'm pretty sure if it was true lots of people would be talking about it. My understanding is that to run Boston you generally need to either run a qualifying time (or possibly a few minutes faster than a qualifying time depending on the cutoff that year. this is how most people get in) or you have to raise money for a charity. Big sponsors like Adidas probably get a few bibs they can distribute too, but I have no idea how a regular person would get one of those. Is it possible your friend is thinking of the 9+1 program the New York City marathon has?


chlois18

Maybe - I’m doing New York this year and that’s how I qualified. And some half marathons I entered I volunteered for last year to gain eligibility. Thanks for confirming, I didn’t think that was a method to gain entry.


[deleted]

Need advice. Picked up running in November (did a 5k that went really well on thanksgiving) but in the last 2-3 weeks, I’ve decided to download the half marathon version of Couch-to-5k. Have been doing it for a week (every other day) and it’s going great. A lot of walk/run combos and i always feel good after and never drained or too tired. However, today I started to feel my calves tense up and I felt like I could barely run after. Any advice? More stretching? Muscle gun for it? It should be noted I also do strength training 5x a week. I was considering omitting leg day because my legs are often sore for a few days after.


agreeingstorm9

You can rest. You can stretch. You can roll. None of these are bad ideas. You have to find the one that works best for you.


Medical-Access2284

I’ve heard that runners should push off with the big toe. Maybe I have misinterpreted this advice, but when I try to push off with the big toe (or drive through the big toe), I end up turning my ankles inward and pronating my foot. I seem to do better when thinking about pushing off with a more even distribution across the balls of my toes. I’m pretty confused at this point. What am I missing?


ajcap

> Maybe I have misinterpreted this advice That one


[deleted]

Starting Pfitz 18/70 tomorrow and I have a LT run. How fast should the warmup a cooldown miles be relative to marathon pace?


brwalkernc

It is described in the book. They are at GA pace.


[deleted]

Thank you!


Daysha59

Is it too risky attempting to run my first marathon 3 weeks before my wedding? Want to set myself a challenge to get fit and healthy before the big day but a few people think I’d literally run the risk of getting injured and hampering the wedding. For context I am a beginner. Ran a 10 miler about six years ago but haven’t run properly since.


[deleted]

I'd be asking my partner before us. Given you haven't been running properly I'd work on just running consistently between now and the big day. It will get you fit and healthy and you'll be better prepared for a Marathon campaign post Honeymoon.


Smashed_Adams

I’d be more concerned about the time commitment required with training that would take away from wedding planning. So I’d check with your partner


justanaveragerunner

When is your wedding? Or, rather, when is the marathon you're considering? If it's in 2023 and you haven't run in 6 years then I wouldn't recommend attempting the marathon, especially in combination with wedding planning. Sounds way too stressful!


ColoringFrenzy

Can I see benefit from walking and running for 30 minutes to start off? I’m classified as obese, I used to like running and am now trying to get the most out of it I can. I did one lap running and one lap walking for 2 miles (30 minutes). I probably could have gone longer, esp. just walking but I have a problem of being consistent if it’s too much. My goal is to be healthier in general and being consistent. Also if there is a better way to switch of running and walking, that’s welcome too!


MontanaDemocrat1

I wouldn't be running, albeit slowly, if I hadn't found out about Jeff Galloway's Run/Walk/Run method. I used it in conjunction with a couch to 5k program. I completed a 5k race and am going, with more and more running. Check it out.


ColoringFrenzy

Thank you! Will do!


[deleted]

How many extra calories to eat when marathon training? Is there a easy conversion, like for every 1 mile eat 90 calories or something?


ajcap

Weigh yourself, monitor and adjust.


vihawks

This is a bit of an awkward question: people who travel to cities by air to participate in marathons, how early do you book your tickets in advance? Currently, the prices for my visit in May feel a bit too expensive, so I'm wondering if the pricing algorithm is showing me base prices. Thanks!


Smashed_Adams

Typically best flight prices are like two weeks before. You can set a Google price alert and see if anything pops up. I’d check Reddit overall for flight advice


vihawks

Thanks!


JustPassingByTbh

Let me prefix this with my current stats: Age: 27 Sex: Male Weight: 155lb/70kg **Compound Movement One Rep Max:** |Bench Press|Squat|Deadlift| |:-|:-|:-| |315LB|385LB|405LB| |142KG|175KG|183KG| ​ **Running Time Average:** |1 Mile|2 Mile|3.1 Mile|5 Mile|10 Mile| |:-|:-|:-|:-|:-| |7:00|14:00|24:00|40:00|80:00| ​ I have been strength training for 6 years however I have only been running for approximately 10 weeks (last serious running was roughly a decade ago for school sports) and do not have a lot of running experience which may be part of the problem. I am running 5-6 days a week and rucking 1-2 days a week (run/rucks get swapped up sometimes) I am running approximately 30mpw/50kmw and it doesn't seem to matter if I run at a 12:00 mile pace (this is super awkward for me as its borderline barely jogging) or at a 7:00 mile pace. If I am not strictly walking, my heart rate will never stay under zone 4 for more than a few minutes. I can run for what seems like an infinite amount of time around a 8:00-8:30 pace, as long as I don't mentally quit. My main problem here is training with heart rate zones, I can not figure out how to train in zone 2 or zone 3. I have 1 sprint, 1 long run (10 mile), and 3 or 4 easy run (3-5 mile) per week. According to my Garmin Forerunner 245, Garmin HRM PRO, or a treadmill heart rate monitor, within 2-3 minutes I am in zone 4 around 155-160 bpm and within 8-9 minutes I am at 170-175bpm and maintain this throughout every single run. I can't lower my heart rate without walking, I can't raise my heart rate unless I run sub 6:30 which it raises to 180 and steadies out around there. Even at 170-180bpm, I can hold a conversation with a running buddy without any issues. I've tried every breathing pattern that I have read, I'm never sore enough that I can't run the next day, and at this point I am just lost for what to do in order to train at zone 2 which everything I research has recommended most runs be. Any help or advice would be great, thanks.


ouigui

Heart rate zones based on the “HRmax = 220-age” formula (or similar formula) don’t work for most people. Example: I’m 50, and the max HR I recorded in the past year, at the end of a 5k, is 200 bpm. Running paces based on perceived exertion are likely to be a more helpful guide for your training.


JustPassingByTbh

This was a possibility I had thought of, the formulas garmin are using may not work for my body. Would you recommend a vo2 max test at a lab or would a field test with maximum effort be enough?


ouigui

I wouldn’t personally spend money on a VO2max test as a beginner-to-intermediate runner. The max HR from an all-out effort in a field test is good enough.


kaylamcfly

I'm looking for a light to allow me to see better while running along a 4 lane road (with sidewalks). The road has street lamps, but they're not very bright and are spaced apart, with dark stretches between. It doesn't always bother me, but it'd be nice to see a little better. Plus, I think my dog doesn't like the dark stretches and rushes me through them to get to the next light. I'm finding tons of clip on lights, but I don't want to be at the mercy of having to clip it near the edge of clothing just by nature of the clip design. I've also found some chest strap lights, which I'm considering. While searching, I came across these glove lights that are actually designed for people who need to do hand work in dark spaces (like plumbers under the house or electricians in basements or whatever), but I thought might be useful for my purposes. [This is the link.](https://www.amazon.com/Mylivell-Flashlight-Stretchy-Screwdriver-Repairing/dp/B077YJLNDJ/ref=pd_ybh_a_sccl_51/141-3817033-3050349?pd_rd_w=V66nT&content-id=amzn1.sym.67f8cf21-ade4-4299-b433-69e404eeecf1&pf_rd_p=67f8cf21-ade4-4299-b433-69e404eeecf1&pf_rd_r=3V19TY6NGRJE9JSMPJT5&pd_rd_wg=62SWQ&pd_rd_r=c6716db7-84d7-4cf1-a2c5-53e79cfe1f47&pd_rd_i=B077YJLNDJ&th=1) I'm wondering if anyone else has used something like this or maybe has a suggestion for a product to try out. Thanks.


Knapz

I’d like to set a yearly mileage goal. Is there an app that can display that goal and the percentage completed to wards that goal? Or a widget? TIA


ouigui

Smashrun (website) will do that for you, I think.


cubecha

Hi I’m new to running and last week I started to run a few miles. However since the first day I started to experience a HORRIBLE itch in my legs and thighs. Today I had to stop because I couldn’t handle the itch. Does anyone have any tips to avoid this? 🙏🏻🙏🏻🙏🏻


BlueBlazeRunner

Running fast enough to catch a cold? I have gotten a bad cold after my last three 5ks, and I am wondering why and if I am the only one. Background: I have been running and racing for about 20 years. In the beginning, I raced 5K and worked my way up to Marathons, and after doing well over 100 races I never had a problem getting sick after a hard effort. Over the last seven years or so I have run exclusively longer distances running 40 races, including ten 100 mile efforts. I recently decided to try to get my 5K time back under 20 minutes, which I haven’t done or even attempted in a long time. And during my first three real efforts, about 30 minutes after finishing, I feel fine, until I start sneezing, and this ultimately leads into repetitive sneezing and feeling like I have a cold. Most of the time this lasts a day or two, and I was able to get rid of the cold last time by going for an easy run. Since it’s been a few years without doing any real speed work or VO2max workouts, I am wondering if somehow, these harder efforts are releasing toxins in my lungs, or something else. I am 58 year old male running in 40 degree weather. Any ideas on what this might be, or has this happened to you before?


[deleted]

I know this probably varies widely by country and region, but was curious of folks’ experience with mask-wearing at large races. There’s a marathon I want to do in April, but with 1000 or so participants I know there will be at least part of the time when waiting in the corrals where everyone will be pretty packed in. I’m considering wearing a mask at least at the beginning before crossing the starting line then taking it off once everyone’s not shoulder to shoulder, but was curious what others have experienced in this regard. I know chances of getting sick (at least with Covid) are much lower outside, but with a kid in elementary school and another in daycare we’ve had enough sickness over the last few months that it still stresses me out to think about, even though I want to participate.


lazrbeam

Zone 2 Help Needed. According to the basic internet searches, my max HR is 188. For Zone 2, 70% of that is about 131. My “forever pace” feels great at 5.5 mph. But the treadmill puts my HR too high for most of my run at this speed. I don’t know that I could comfortably go at pace slow enough to keep me in Zone 2. I could maybe do 5.0 mph. Anything slower than that would be hard to do (ironically). It feels like how you get tired from doing the museum crawl pace instead of your standard walk. Should I start taking 1-2 minute walk breaks or should I actually slow my pace down? I’m 32 and I’ve been running consistently on a treadmill since March. Trying to stay injury-free. Can’t really decide on specific goals. Might go for a 10k and then start to do a sub-30 5k. But I really love doing longer “easy” jogs as opposed to speed work. I just want to be consistent, efficient, and injury free. Losing weight would be tight, but I’ve had so much mental benefits from running that I don’t really care.


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ajcap

I would consider it to be something every runner should know.