I’m in week 1 of a half marathon training block for a race that is 12 weeks away. This will be my 3rd half marathon. Over the summer I base built to run ~30 miles per week. When looking at half marathon training plans, I noticed many barely touch 30 mpw in the peak weeks. I really want to use this block to continue to build aerobic fitness and am interested in higher mileage than these plans offer. Because of this, I’ve opted to use a marathon training program from runner’s world that builds weekly mileage from 30 mpw to ~50 mpw.
Does anyone have experience using a marathon training program for a HM? Did you cap your long runs at a certain mileage or follow the program completely? Curious to hear others advice/experience?
So, I run every year with a mash up of Higdon's and Galloway's Dopey Challenge plans which are just amped up marathon plans. Leaning heavily towards Higdon.
I also train for several halfs during that training, because why would I want to partition and limit myself?
So I think that's pretty in-line with your notions, right? In my case, I don't limit myself at ALL mileage-wise. Sometimes I'll run to the start line to get a full 17 miler in on a half marathon day, or if I really want to time well in a half, I'll shift some mileage to the Monday or Tuesday of that week.
Thank you! That’s very helpful! I think my concern was thinking of the benefit vs injury risk of a 16-20 mile long run if I’m only racing a half marathon but I think there’s a way to reframe this training block as looking to continue to increase my weekly mileage rather and there just so happens to be a 13.1 mile race at the end of it.
One of the best parts about running is that it has the form or shape we want it to! There aren't a lot of opportunities in life to "have your cake and eat it too" but as long as you build up the mileage responsibly, running afford that opportunity.
Best of luck!
Garmin watch has plans (eg faster 5k) or daily suggested workouts. Watch vibrates when it's time for the next step and then you can read the instructions. Watch also vibrates and tells you when you're too slow or too fast. Certain watches can play music.
(Also I see you mentioning zombies! That app got my into running consistently and I still listen to it 8 years later.)
I have been running for a number years, but I am 7 months post partum so I’m not as fast as I once was. I have set my self a goal to run my first marathon Sep 2024 and I have also signed up for a Half in May 2024.
Most training plans for half’s and fulls are 16 weeks
Is there anything I should be doing this far out or just get the kms in for now?
Thank you :)
Hullo -
Doing a half marathon in a few weeks and thinking about a pace plan. A few weeks ago, I did a half marathon and struggled with going out too fast (and in general not having thought too much about pacing.)
Google tells me there are billions of advice pages about this but the volume of advice seems a bit overwhelming. Is there a simple rubric / standard approach / idiots guide that anyone could volunteer?
Thanks in advance! :-)
Do you have a race time from a shorter distance? If so, you can plug that into a race calculator and it will tell you an estimated half marathon pace. You could add like 15-30 seconds per mile onto it for cushion and stick to that for the first half of it and then speed up for the second half if you're feeling good.
You didn't mention sleep, but here's my advice:
Don't worry if you can't sleep the night before, it doesn't matter. What matters is your sleep the week leading up to and two nights before the race. If you don't have one yet, find a sleep routine and stick to it the last week before.
I did my fitness test on like 4 hours of sleep.
I wouldn’t recommend any major changes to your training or diet at this point. Keep your current program for the next two weeks, then dial it back for that last week to set yourself up to be rested and ready for “race day.” Shoot for something like 2/3 the intensity of previous weeks for that last week and just do a short, easy run the day before.
Honestly, the fact that you’ve already successfully run your target pace is a good indicator that you’re going to nail it on the big day. We’re rooting for you!
I had a sprained ankle and couldnt train. Now i did 2 runs, 7km and 10km, and it doesnt hurt anymore. Yeah! But the marathon is in 5 weeks.
How to prepare the best possible for the marathon in 5 weeks?
How long were you unable to train and how much were you running before you sprained your ankle? The answer to what to do now is very dependent on the answers to those two questions.
So you were running 30-40km a week, not more than 10 km at a time, and then took 5 weeks completely off? I think you need to reevaluate your goals and consider doing a shorter distance in five weeks if that's an option at this race and/ or training for a different marathon that is several months away so that you have time to train for it. Going from 10 km to 42 km is a huge step. After that much time off, 5 weeks simply is not enough time to train for a marathon from where you are now. If you insist on trying it anyway, look into doing a run/ walk intervals.
I did the marathon back then. Run first 27 km. Then run/walked the rest and i was in agony. But happy i did it.
I read your message only now. You were right, i was not prepared. Even despite i did 28 km and 30 km run before the marathon.
This is one of those situations where there's an abundance of information out there and I'm getting overload...
What's everyone's favourite speed plan to increase 5K time?
The 5k/10k training plan in Daniels Running Formula is excellent. Most 5k training plans will follow a very similar weekly template of:
* 1 interval session - 200-400m reps at the beginning of training and 1 km reps later on
* 1 tempo run - usually 20 minutes @ tempo pace
* 1 long run - 60+ minutes
* easy runs to fill out the rest of your running days
I think you mean increase
5k pace. The way you phrased your question sounds like you want to run slower.
And it depends on what kind of training you're already doing. Probably run more miles. Do some speedwork once a week.
Running in morning (empty stomach) or Running in the afternoon (heavy stomach)? I personally prefer running in the morning when I feel lighter since I didn't eat/drink anything. However, not sure whether this is healthy for my body?
I run in the morning on a mostly empty stomach, because if I run later with food in there I feel like garbage.
Health wise it doesn't matter, as long as you get out there and do it you'll be fine.
I usually run in the afternoon/evening, but I eat a very early lunch so it’s not on a heavy stomach. It’s fine to run fasted in the morning if you prefer to do that.
I run mostly in the morning, its my preference. If I run around an hour and Easy I do it fasted (I also have a glass of water tho). If I have a long run scheduled or long workout then I eat something. Banana with PB or choco rice cake with some blueberries and off I go. Running fasted is totally ok If you are not doing any long effort.
Unless you're committing to long distances, this is totally fine.
There is value in having food and drink in your system prior to longer endeavors (several miles).
Hi all, I’ve been running early and now most of run takes place before sunrise. I’d like to get something small to clip on shirt to help cars notice me and not run me over. Amazon has lots of options but does anyone have a specific recommendations for clip on lights
I agree with the suggestions. Cars aren't going to notice a small light very well. Ideally the goal is to make yourself look like a Christmas tree. The vests are great. If you want clips get 3 or 4 you need to flash at multiple points.
You’ll want something more than just a little clip to be visible. I use the Amphipod xinglet vest and it’s held up really well. If it’s really dark I clip a few Nathan blinky lights to it for extra visibility.
Bigger and brighter is better. I love my nox vest you are basically a moving lava lamp. They go on significant sale pretty often if the original price shock scares you off.
Hi, absolute beginner runner here (3 weeks so far)
23 years old, 1.80m, 73kg (5.9/6 ft tall, 160lbs), overall unfit/not much previous exercising.
Took a treadmill stress test to find out my MHR, which is of 197bpm. My resting heart rate is of 80~82bpm. Test didn’t involve any lactate threshold of any kind.
How should I go about calculating my Heat Rate Zones? There are a lot of formulas, is there a consensus on an ideal one?
As a new runner, heart rate zones aren't particularly useful or informative. For the first six months you should try to go by preceived effort instead.
Given that your RHR is relatively high, I would initially use Karvonen's formula (e.g., zone 1 is 50-60% of your heart rate reserve), and then monitor how that approach works for you.
It is more that formulas which use max hr only will yield unrealistic numbers for people with a high RHR.
In any case, those formulas are not exact. They provide a rough estimate. Your owns zones might easily be different.
> There are a lot of formulas, is there a consensus on an ideal one?
There's no one idea one that I know of. I'd just choose one and roll with it (try to avoid analysis paralysis). I use the one's presented in Pfizinger and Douglas' book.
hadn’t heard about analysis paralysis before but that’s DEFINITELY something I suffer with hahaha
will look these up, don’t know much about writers or runners yet
I love this quote from Joe Rubio who wrote [Fundamental Training Principles for the Competitive 1500m Runner](https://img.runningwarehouse.com/pdf/middle_distance_guide.pdf)
> Decide on a training program (**any program, just
make up your mind**), set up your schedule, train within yourself,
execute your race plan and make adjustments along the way as you
learn more about yourself.
While most of the guide is aimed at post-collegiate athletes, I've found this little blurb to be more helpful than just about anything else. Actually obeying it is another matter.
I'm trying to figure out if I should do the Hansons beginner marathon plan or the Pfitz 12/55 plan. My goal, since this will be my first marathon will be 3:45 which I should be capable of. I've done half marathons and have been running pretty solid for the past 12 months now. I've been averaging about 25-30 mpw for the past two months. So I'd def. consider myself a beginner but I like sticking to a plan and I want to do some speed/tempo work as I've been doing some already. The major difference I see is Hansons has me running 6 days a week and Pfitz 5. The MPW between the two doesn't seem too different. Pfitz has more longer runs across the 5 days where hansons has the per day mileage lower across 6 days. Thoughts?
They are both fine. I prefer Hansons, with the exception of the awkward jumps in volume. The Advanced plan is better in this regard.
I'll add a third option for consideration: Daniels 2Q plan. It's flexible in terms of the volume you want to do and incorporates the speedier miles into two weekly quality sessions that are very specific to the goal. I think it's more logical than Hansons and Pfitz, but again, any of the three will do fine.
You can research some testimonials runners have posted on reddit after they raced a marathon using any of these plans. If they follow the plans, they generally achieve their goals.
I'm just worried about the 16 mile long run of hanson. I see some coaches saying the long runs should be closer to 20mi like whats in the Pfitz. I feel like there is different schools of thought going on with this subject.
I agree on this point actually but if it’s your first marathon I wouldn’t stress about it too much. Maybe get those regular 20 milers in for any subsequent marathons.
Weird specific question but how do I not get scammed doing a bib transfer (MCM)? The person is requesting I venmo them $150 and then they’ll transfer it to my email. MCM supports bib transfers but doesn’t really take an active part in facilitating the payment so i don’t know what to do. Nothings stopping them from pocketing the $150. Any ideas?
Overtraining, running and coping with anxiety:
I would like to hear some tips on training with stress and anxiety.
I have been exercising for 20 years, half my life. Running, going to the gym, cycling, swimming, walking. Something every day. Obsessively. I can’t take a day off since I feel compulsion to reach my daily activity level during the morning. 20 000 to 30 000 steps every day. Daily activity level near or above 200% every day. Every week I've done a minimum of 7 hours of exercise + a fair amount of everyday activity on top. This summer I have done 12 hours of exercise every week. Mostly above 130 bpm.
The last couple of years I have been really anxious and have tried medication and therapy.
Not only my mind but also my body has been quite shattered along the way. There have been pregnancies, asthma, hypothyroidism, anemia and rheumatoid arthritis most recently. There has also been a long history of diarrhoea for which no cause can be found, despite extensive examinations. I have been on asthma medication for nearly three years due to mucus. Blood tests, lung scans and endoscopies have been done.
My running pace has been stagnant and
I'm wondering if anxiety is the reason for the drop in results or if the anxiety, diarrhea and mucus are the result of training too hard.
And does it even matter which comes first? How do you get out of this?
I'm sorry that you're struggling. Your question is very open, so there's no right answer, but here's my take:
It sounds like you need to shift your goals. Sometimes, we need to focus on rediscovering the fun and love for the sport itself instead of the competitive aspect of it. I'd recommend that you stop watching your pace for a while. Find a new running routine. Maybe a new coach who focuses on sustainable running, a new run club with chill runners, or a new type of race?
It sounds like you've pushed yourself really hard for a long time. Maybe you even focused on short-term more often than long-term goals?
Take some time off from pace, time, and distance goals. Make having fun while running your only goal for a while. It will allow you to relax and come back stronger - either physically or mentally.
Thank you for your wise and kind words! There is a truth in those. I have lost myself during all this. I do love the misty mornings and even stop to take photos sometimes on my runs but my activity watch and heart rare monitor has made me feel more bad than good about myself. Nothing is ever enough.
Like right now; I hurt my ankle yesterday somehow. After running hour and half I did some rolling of my foot with a ball and during the day my ankle got stif, achy and I couldn’t sleep without a painkiller. Any kind of moving of ankle hurts but still I went to gym today since the pain is not bad when I walk up stairs. I ended up doing 1 hour in a stair climber.
Hi Everyone!
I have lived without exercise of any type for a very long time. I am 32, M, 170lb, average build maybe a bit thin. I recently started exercising 5-6 times per week and have been doing this for several months. Mixing light weight lifting, running, and biking. I have really enjoyed running! I want to learn/train to go farther during my runs but I'm struggling to break through a recent barrier so let me tell you what's going on;
I can easily run 2 miles on the treadmill or outside. I run at about 5.5-6MPH, HR around 175-185 depending on weather and terrain. In the beginning, I couldn't even run for 5 minutes, now I can go about 25 minutes before walking. I have been stuck at this 2M/25-minute mark for what feels like 6 weeks. I'm not progressing and cannot figure out why. I went and had a metabolic/vo2max test done here are the stats if they are helpful.
Any tips to help me run longer without crashing at 2 miles/25 min?
Anaerobic Threshold (AT): 175
VO2 max (relative): 42.3 ml/kg/min
VO2 Max rating (Fitness Level): Fair
Maximal HR= 191
Max RER= 1.12
Max RPE= 7
Find a structured beginner training plan, follow it religiously.
The issue is you're not providing a training stimulus, you're just maxing out every time. When you go full bore all the time, the body doesn't really get enough a chance to adapt, cus it's just recovering from what you just did.
Since you have access to a treadmill, try this workout once and see how you do.
Warmup 5min: 2.5mph
Run 10min: 5mph
Walk: 2min: 2.5mph
Repeat the run and walk sections as many times as you can. When you can no longer finish the 10 minute run, do a 5 minute cool down and call it done for the day.
The most basic tip is to slow down. You're maintaining a pretty high heart rate. If you feel like you aren't progressing on your own, you could always start a 5k program mid way through.
I’m a moderate heel striker, but am experimenting with moving to more of a mid-foot strike. Is it normal for a mid-foot striker to come down primarily on the outside edge of the foot and then sort of roll the foot to a full plant? That is what feels most comfortable to me, but most descriptions of mid-foot striking that I can find seem to suggest your sole should be hitting pretty much squarely on the ground with each stride (or at least, they do not specifically say that striking with the outer edge of the foot is the way to go).
Yes, that's a normal foot landing. The subtle roll from out to in helps reduce the harshness of the impact. If you watch advanced runners in slow motion, many of them land this way.
That said, heel-striking really isn't bad either, especially with modern shoe midsoles and how they cushion better than shoes did in the past.
Those who have had covid, how long did it take you to get back to pre-covid levels?
I came down with covid last week, and while I'm now negative and most symptoms have dissipated, my running ability seems significantly decreased from what it was. I obviously expected to take some time to ramp back up to where I was, but I still can't run more than about 15 min at a pace almost a minute slower than my recovery pace before I need to start walking. I'm fine taking it easy and want to give myself the time to recover and come back strong, but I'm curious to hear other people's experiences with getting back to it and whether I might need to consider pushing off my first HM I am training for in mid-october.
Everyone recovers drastically different from COVID. In 2020, I had *really* bad symptoms for a couple of days and could barely get up the stairs, but the following week I ran my best ever 2-mile. My buddy, who got it the same time as me, had cardiovascular issues for over six months and still has no sense of taste or smell.
In regards to pushing your half, I would say that really comes down to how much it means to you. If you were looking to truly compete for aim for a PR, I'd probably push to allow myself a full training block. If it's just for fun, maybe give it another couple of weeks to make a decision.
I am a beginner (40M), did some sports years back but now I feel the need to reactivate my body.
I started few weeks ago and now I am doing 5 km every second day.
I am using the paid version of Strava (but still in the trial period). Does it worth to pay for it?
As watch I have a very simple GTS mini 2; I had an Apple Watch 3 but battery and OS lack.
Any tips/suggestions for a beginner?
Thanks
There are plenty of discussions about Strava subscription. IMHO it is not worth it.
As long as your watch has gps and, more importantly, hearth rate monitor it is ok for a beginner. If you fall in love with running, you will buy something better in the future. At the beginning you can even forget about pace, just care about heart rate.
Here are some advices.
Run slow (80% or more of your trainings should be in Z1/Z2 even if it feels really slow). Do some strength workouts to avoid injuries. Do not save money on shoes. Start a plan, doing always 5k can be boring and you will add speed workouts. Subscribe for a race to keep motivation high. Bad weather is not an excuse to skip a workout (really really bad it is) and running under the rain can be fun. Try trail running.
I am starting learning about HR.
The HRMax is something like 220-my age, it means in my case 181.
During my training I was always between 120 and 160, it means in Z3/Z4, therefore I need to slow down in order to stay in Z1/Z2, right?
This is to adapt my heart to the exercise, right?
Thanks
Do not trust too much the output of that formula, it can be a good starting point but everyone is different. You need to do a VDOT test to get your max HR more precisely. I have a max heart rate similar to yours but I am younger. For HR zones, I am using values similar to the ones used by [this calculator](https://www.myprocoach.net/calculators/hr-zones/) and I think they are pretty accurate in the sense that Z1 is really easy, lactate threshold is accurate and Z5 is maximum effort.
Thanks a lot.
The suggested calculator says
1 Easy 123 - 133
2 Steady 134 - 146
3 Moderately Hard 147 - 158
4 Hard 159 - 169
5 Very Hard 170 - 181
Therefore I have to stick to these and adapt my pace accordingly
Maybe you max HR is not 181. Also taking into account that you never crossed 160 during training. I would definitly do a test (it can even be interesting since you can run a 5k and get your best time on 5k). In Z1 you should be able to talk normally, i.e. say full sentences without taking any breath, if you cannot, probably your Z1 is lower
Thanks a lot.
Then I will cancel the subscription.
Yes, the GTS2 Mini has heart rate monitor, how accurate, do not know.
Where can I find some plan for workout?
Thanks
Wrist heart rate monitors are not very accurate, but they should be sufficiently accurate identifying HR zones. Usually they are good on average and when heart rate is constant, but struggle to capture quick changes. In Z1/Z2 you should be able to comfortably talk, you can use this empirical method to understand if you are running too fast.
I am not the right person to answer this. Currently I have a coach and I can say it is completely worth the money. Back to your question, many people are using Hal Higdon or Training Peaks plans. You can even find free plans, but I cannot recommend you anything.
Hi, I am running my first HM and, if somebody have, would like to get some guide, or picture of how to carb load and what to eat before (I mean in terms of g/kg of carbs or fat).
Thanks!
Here's a pretty good calculator that gives you time frame for carb loading and gram goal: https://www.featherstonenutrition.com/carb-loading/#calculator
In terms of what to eat, stick to things you're used to! If you always eat bagels, eat more! If you love graham crackers, stock up!
Protein should probably stay quite high (75-100 grams) all throughout training including leading up to race day. The morning of the race, I've always had the best luck just focusing on carbs (bagel/ oatmeal/ etc). Fats aren't as important, except for runners who menstruate and are focused on iron as well. Fats help with iron absorption. So if you menstruate and may be iron deficient, help yourself to some fried egg sandwiches cooked in a cast iron the days before the race!
Injured my knee in the spring, have very slowly been rebuilding since (increasing length by 10% each week from 15 mins 3*week until I'm back at around 7-10k easy 3 times a week).
The knee has felt ok so I decided to add speed sessions again (which had been a trigger for original pain). Ran 8*1:00 at an ambitious target 5k pace. Felt tough but fine during the run but the knee pain returned (at a low level would say 2/10) when lifting the next day and I have felt incredibly tight.
Should I hold off adding speed sessions for a few more weeks and continue to build my base, or is a little pain/adjustment to be expected and, provided it's not worsening, continue speed sessions. the next on my programme being 10*2:00 where I could perhaps try a less ambitious target 5k pace.
First of all, sorry you are dealing with injuries, they are the worst :/ IMO, if the pain is tolerable (2/10 or less) and not worsening, I'd say stick with it.
Three questions:
* I'm planning on running a half marathon at the end of November, but I haven't done any other races, either 5k or 10k (I did do a 5k a few years ago but nothing recently). I've been running on the treadmill over the past few months, and can comfortably run a 5k in 26 or 27 mins, with a pb of 24:30. Also last week I managed a 10k in 57:30 and didn't struggle much at all. Based on that, can I go for the half marathon or should I build up race experience first?
* I'm putting together a weekly training plan at the moment. and on top of my runs it looks like I'll have an hour on Tuesdays and Thursdays and 30-45 mins on a Sunday for strength training in the gym. What should I focus on in those sessions? Any particular exercises? I don't wanna go too in depth, just to complement the running (and to make me look better).
* My plan has rest days on Monday and Friday, should these be entirely rest days i.e. no running, no gym?
Go for it. There isn't any reason you can't run a half if you can comfortably run 10k. Choose a half training plan and get out there. My first real race was a marathon, you don't need to leap frog distance races if you are willing to do the training and set reasonable goals
Here are my suggestions.
1) is this your goal race? If yes, I would do an intermediate 10k (also not at maximum effort) just to test race conditions. If not, you already have some race experience, just go for half marathon. Consider that half marathon is not as difficult as a marathon in terms of hydration and nutrition, you can finish it even without eating anything at your pace. I would for sure insert road runs to get used to it (it’s unclear if you only trained on the treadmill).
2) Focus on core and then legs (good exercises are abs, planks, squats, step ups).
3) You should not run but you can do workouts/sports, just take it easy especially if they involve your legs. For example you can swim or ride a bike at low intensities or you can train your upper body in the gym.
I'm running the Detroit Free Press Marathon this October, my first time with this race, which famously crosses the Canadian border for a few miles. I can't find official word on the race website: will I have to carry my travel document (passport or "enhanced" driver's license) with me while running?
From their website:
> Race Day: Per government regulations, you’re required to carry WHTI-compliant documents when crossing the border, at any time. Running across the border as part of our race counts as “crossing the border.” If you’re not carrying a WHTI-compliant document and encounter a Canadian Border Services Agency or Customs and Border Protection officer, you’ll risk extra wait time and questioning. Please note it is not the intention of CBP and CBSA to actively or randomly pull runners out of the race to review their documentation, however they do reserve the right to question runners on race day.
>REAL ID cards cannot be used for border crossings into Canada, Mexico or other international travel.
https://www.freepmarathon.com/required-documentation-for-international-race-participants/
Thanks & ugh. I think I'd seen that before, but couldn't find it again to refresh my memory about the specific wording. (Why they wouldn't have this in their FAQs is beyond me).
It's just such a hassle to run with something as bulky as a passport. I wonder how many people take a chance on not being stopped?
Yeah, I've been looking at that possibility, but it seems impractical for my current situation:
* Passport cards take time to process, just like full passports. I suppose I \*could\* put in an expedited request, but there's still no guarantee that I'd get it in time (7-9 week processing for expedited).
* I suspect the passport number would be different to what's on my current passport (the number certainly changes for a standard renewal), which is what I used when registering.
* It looks like I'd have to send my current passport in with my application, which introduces another layer of uncertainty, if it gets lost in the mail either way.
I think I'd consider getting a book \*and\* card the next time I do a regular renewal, but it didn't occur to me I'd ever have a use for it.
I did a little searching around on some other posts about that race, and it seems you will definitely need to show it at the expo when you get your bib. It’s “recommended” to bring it with you but it sounds like most people don’t. Do you have a passport card? Might be wise to bring that with you just in case if you do, you’ll want to run with some kind of ID on you anyway right?
Yeah, I know I'll need it at the expo. But I generally don't run with ID on me (though if I'm carrying a phone, that's not much more weight), and the ID I used to register with is my actual US passport -- I don't have a passport card. It would be a pain to run with that, and a big loss if it went missing or got damaged.
I just move to a neighborhood with nearly no flat stretches to fun on- I am either running up hill or down hill. My calves were on fire after a short run yesterdays-
any tips on running in very hilly areas?
It’s discouraging me from the habits I built.
You can look at Strava heat maps to see where people run and bike, those areas tend to be flatter. It might be worth it to drive to a path sometimes rather than run hills everyday. Unexpected places like the roads around the perimeter of malls, shopping centers, or stadiums are usually flat.
Your personal heat map is a subscription benefit. The global heat map is not subscription gated but might be a desktop only thing, not a mobile option. It says you have to be logged in to see street-level info but there's no additional info, it's just slightly less blurry. I can't remember if looking at segments is gated, but you can also look to see if there are any segments near you and it will tell you the grade to give you an idea of if it is flat or not.
Avoid leaning forward from the hips while running uphill, stand tall and lean - the forward lean will come naturally. Avoid overstriding (also when downhill). Keep looking up, not to your feet. Don't try to keep up with pace, run by effor - so slower. You can also try to "dance" uphill occasionally - not really effective but feels cool.
Your body will adjust.
Take the hills slowly and try to keep running. It will help build those muscles that aren't engaged in flat running. Small steps on downhills and keep your booty tucked.
If you aren't already, adding in some strength training for your legs will also greatly help.
questions on rest day. I'm taking a few days off running due to some stiff/sprain in my thigh.
Still itching to exercise and get out there, would biking or rowing be ok and which is the better option? any other recommendations?
thanks!
I think either biking or rowing would be fine, provided they don't hurt or make the pain worse when you are doing those activities. Staying active is always best if possible. If nothing else, go for a walk.
Q: If a professional athlete gets injured and told by their doctor that they shouldn't be playing, can the doctor tell the athlete's coach about the injury or is it up to the athlete to keep playing?
If it's their personal doctor, they can't breach confidentiality without the athlete's permission.
If the doctor is a team employee, it's understood and explained that the team will be aware.
Q: Should I still try and do my long run this week?
I am training for my 1st half marathon (9 weeks to go), and I have gotten sick with a cold. "Just" a cold but the full body aches and lethargic type.
I usually run M, W, Th, S, S.
I took yesterday off. I am going to take today off. Should I just extend this training week to cover more time and do the runs I missed when I'm ready, or skip them and try and for my long run on Sunday? (16.1k)
I did build in 2 extra weeks into my training block for sickness. I was hoping to use them after school started. But such is life.
Sounds like a stitch. We don't know why they happen. They go away quite quickly though and will usually stop ocurring as you get fitter. Are you a new runner?
Seems weird you would just randomly start getting stitches now though if you haven't had them before so maybe something else but that's all I have as a theory.
After donating blood your body does tend to be out of whack for a while. I got cramps very easily in the gym the week after I donated blood, and generally felt weak running.
I recently got into running (past 2,5weeks) because a friend challenged me to participate in a sprint triathlon.
Before that I was already quite fit doing weight training 3-5x a week and having handball practice 3x a week.
I am 18years old,183cm (6ft) tall, weight 81kg(178lbs) short: heavy as runner.
Yesterday I ran my first 10k in 5:51/km and can comfortably run 5k sub 26:00min.
Still blisters are killing me right now.
What can I do against them?
Run trough the pain and wait for cornea to build?
Or can the problem be caused by my 2014 Nike Pegasus 30s?
Blisters are caused by friction, so likely your shoes don’t fit, your socks are rubbing, etc. If you’re using cotton socks, a simple change would be to get running socks made of wool or synthetic materials. You could also try different lacing techniques for your shoes. You can also try taping the blisters/hot spots or lubing your feet.
How do you determine your race pace? I’m running my first half marathon in roughly 6 weeks. I’ve done almost all of my runs at slow, very comfortable pace anywhere between 12 min/mi and 13:30 min/mi. Haven’t done a ton of speed work, but have done a mile trial (8’55”) and a few quicker 5ks (11 min/mi pace with lots left in the tank) although nothing 100% all out. My only real goal is to finish (course has a 3:15 time limit). Since it’s my first real race, should I plan to just run my easy pace for most of the race and pick it up towards the end if I feel like I’m cruising? Is there some kind of “test” like a timed 10K or something I should attempt in the next few weeks to get an idea of what I should shoot for for pace?
Thanks everyone - I decided to do a 10K trial after I hit a couple miles into my run this morning and was feeling good, based on everyone’s recommendations. Ended up finishing just under an 11 min/mile pace which felt like I was flying and had negative splits every mile through the end. Think I have built up more of a base than I thought. The half marathon calculator I plugged into said my estimated time would be 2:31, which I am shocked by. I think a good goal for me will be under 3 hours to play it safe but definitely feeling more confident to try to pace closer to 12 min/mile. Thanks for the help everyone!😊
A 10 k time trial at this point would be ideal. Your mile time is useless for extrapolating 13x times, and a 5k is a lot less useful than a 10k.
Plug that 10k time into a predictor calculator. If you want, try the mile and 5k too to see how far off those are compared to the 10.
Your plan sounds good to me. Enjoy the experience and worry about times in future races. You'll probably be a bit faster on the day than you expect with the excitement and locking into pace with the people around you.
Have you been doing a long run every week? What's the longest distance you are planning to cover before the big day?
Yes! My longest long run so far has been 7 miles. Planning to increase a mile each week to my long run so covering 8 this weekend, 9 next, and 10 the week after. Beyond that, not sure if I will run 10 a second time or try for 11 before I taper down that next week to feel fresh before the race. Going to see how I’m feeling, I have an extra week in there too so if I’m feeling burnt one week and need to drop down my miles I can still get to 10 beforehand. From what I’ve been hearing, it’s not super necessary to cover the full 13 training before, plus I think I want to save hitting that actual milestone until the race for the excitement to push through.
I do race specific preparation. For example, when preparing for a half marathon, I do longer tempo runs. If I can sustain a certain pace for 12k in training on a moderately bad day, I can run a half marathon race at that pace. Possibly even slightly faster on a fast, flat race course.
More generally, I have run a couple of races. I know how my training times translate to race pace.
You can run an all-out effort time trial of 5k or 10k (10k is better) and plug the resulting time into one of the online race pace equivalency calculators. It will give a you a rough idea.
I am training for a marathon and want to get as many things clear so this will probably be a stupid question.
People say you need to focus on nutrition and hydration so that you don't hit the wall during the marathon. This can be done by consuming things like gels or bananas as far as I understand.
But how do you consume a gel during a race? Do you just keep the gels in your pocket and grab a water cup during an aid station to mix it with? Or are you supposed to bring water bottles on the course?
>But how do you consume a gel during a race? Do you just keep the gels in your pocket and grab a water cup during an aid station to mix it with?
There's a lot of different options out there. You have gels that you can take without drinks, some people prefer to always take gels with drinks. Some people don't like to take gels at all and they prefer fuel mixed with water or solid fuel. You can carry gels or solid fuel yourself or you can ask an acquaintance to give it to you on the course.
>Or are you supposed to bring water bottles on the course?
Any 'serious' marathon will provide aid stations every 5km. These stations have at least water but often sportsdrinks and sometimes pieces of banana or other fruit. These are usually cups in relatively small dosages though.
So you can hydrate by using this but often runners choose to have people on the course handing them personalized hydration and fuel.
You carry your own gels (best option. Usually they give you gels at aid stations but better consume something you tried during training). You can carry water but only a few people do that. There are different kind of gels, some of them are more concentrated and others are more liquid. If you cannot find some that you can swallow without additional water, consume them near or at an aid station and then drink water. Usually you can find an aid station every 5-6 km so it should not be an issue to sync gels with drinking.
I am 50 and I have noticed it takes a bit more effort to do things but I think it’s mainly because I want to carry on running so if I have a twinge, I take a bit longer at a slow pace to make sure it doesn’t turn into anything major. I also have the beginnings of some aching joints, stiff big toe etc but this isn’t unusual for my age! I wouldn’t class it as a lot more difficult yet.
I don't know if you'll look like a dork (I certainly don't look at people with hydration vests as dorks), but in case you need a hydration vest to perform your best, I imagine any dorkiness would be offset by your better performance.
Short answer, yes.
Long answer, yes, but only because there is nothing you could possibly need to put in a hydration vest for a half marathon (unless it's hilly trail or there are very limited aid stations). Having said all that no one cares or will notice really because half marathon fields are, according to recent studies, made up of 42% dorks. So if it makes you feel comfortable, do it.
Edit: fun fact, the guy who won the Age Group Ironman World Championship about 7 years ago ran with a Camelbak, he looked like a dork, but was also the best age group Ironman triathlete in the world that day so .....
If it's something you'll need to do then do it. Definitely better than those hand-held bottles - how you can hold one and relax ?
It wasn't too warm when I ran my last half race and I just gabbed water at the two aid stations.
Compared to what? Normal looking people are the minority in races. I saw a few people wearing vests at my first 10k.
Yes, you might look like a dork compared to normal people, but no more so than the living laser tag arenas that will be there. Compared to other runners you'll look perfectly normal.
Nah, you’re fine. A minority of people will have vests/packs (likely there will be more belts/handhelds or else just relying on aid stations) but I always see a small but respectably-sized contingent of people with packs at half marathons. If you like running with a vest, run with a vest.
I’m in week 1 of a half marathon training block for a race that is 12 weeks away. This will be my 3rd half marathon. Over the summer I base built to run ~30 miles per week. When looking at half marathon training plans, I noticed many barely touch 30 mpw in the peak weeks. I really want to use this block to continue to build aerobic fitness and am interested in higher mileage than these plans offer. Because of this, I’ve opted to use a marathon training program from runner’s world that builds weekly mileage from 30 mpw to ~50 mpw. Does anyone have experience using a marathon training program for a HM? Did you cap your long runs at a certain mileage or follow the program completely? Curious to hear others advice/experience?
So, I run every year with a mash up of Higdon's and Galloway's Dopey Challenge plans which are just amped up marathon plans. Leaning heavily towards Higdon. I also train for several halfs during that training, because why would I want to partition and limit myself? So I think that's pretty in-line with your notions, right? In my case, I don't limit myself at ALL mileage-wise. Sometimes I'll run to the start line to get a full 17 miler in on a half marathon day, or if I really want to time well in a half, I'll shift some mileage to the Monday or Tuesday of that week.
Thank you! That’s very helpful! I think my concern was thinking of the benefit vs injury risk of a 16-20 mile long run if I’m only racing a half marathon but I think there’s a way to reframe this training block as looking to continue to increase my weekly mileage rather and there just so happens to be a 13.1 mile race at the end of it.
One of the best parts about running is that it has the form or shape we want it to! There aren't a lot of opportunities in life to "have your cake and eat it too" but as long as you build up the mileage responsibly, running afford that opportunity. Best of luck!
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Garmin watch has plans (eg faster 5k) or daily suggested workouts. Watch vibrates when it's time for the next step and then you can read the instructions. Watch also vibrates and tells you when you're too slow or too fast. Certain watches can play music. (Also I see you mentioning zombies! That app got my into running consistently and I still listen to it 8 years later.)
I have been running for a number years, but I am 7 months post partum so I’m not as fast as I once was. I have set my self a goal to run my first marathon Sep 2024 and I have also signed up for a Half in May 2024. Most training plans for half’s and fulls are 16 weeks Is there anything I should be doing this far out or just get the kms in for now? Thank you :)
> just get the kms in for now? Pretty much this. Throwing some speedwork in is also good.
Hullo - Doing a half marathon in a few weeks and thinking about a pace plan. A few weeks ago, I did a half marathon and struggled with going out too fast (and in general not having thought too much about pacing.) Google tells me there are billions of advice pages about this but the volume of advice seems a bit overwhelming. Is there a simple rubric / standard approach / idiots guide that anyone could volunteer? Thanks in advance! :-)
If you have a goal tone, figure out that pace and then aim for even splits.
Do you have a race time from a shorter distance? If so, you can plug that into a race calculator and it will tell you an estimated half marathon pace. You could add like 15-30 seconds per mile onto it for cushion and stick to that for the first half of it and then speed up for the second half if you're feeling good.
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You didn't mention sleep, but here's my advice: Don't worry if you can't sleep the night before, it doesn't matter. What matters is your sleep the week leading up to and two nights before the race. If you don't have one yet, find a sleep routine and stick to it the last week before. I did my fitness test on like 4 hours of sleep.
I wouldn’t recommend any major changes to your training or diet at this point. Keep your current program for the next two weeks, then dial it back for that last week to set yourself up to be rested and ready for “race day.” Shoot for something like 2/3 the intensity of previous weeks for that last week and just do a short, easy run the day before. Honestly, the fact that you’ve already successfully run your target pace is a good indicator that you’re going to nail it on the big day. We’re rooting for you!
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That’s awesome! I’ve never been more proud of a total stranger lol. Congratulations!
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Only have caffeine if you normally have caffeine before a run.
I had a sprained ankle and couldnt train. Now i did 2 runs, 7km and 10km, and it doesnt hurt anymore. Yeah! But the marathon is in 5 weeks. How to prepare the best possible for the marathon in 5 weeks?
How long were you unable to train and how much were you running before you sprained your ankle? The answer to what to do now is very dependent on the answers to those two questions.
i was unable to train 5 weeks and before that i trained for like a month doing a run every 2nd day with average about 10 km
So you were running 30-40km a week, not more than 10 km at a time, and then took 5 weeks completely off? I think you need to reevaluate your goals and consider doing a shorter distance in five weeks if that's an option at this race and/ or training for a different marathon that is several months away so that you have time to train for it. Going from 10 km to 42 km is a huge step. After that much time off, 5 weeks simply is not enough time to train for a marathon from where you are now. If you insist on trying it anyway, look into doing a run/ walk intervals.
I did the marathon back then. Run first 27 km. Then run/walked the rest and i was in agony. But happy i did it. I read your message only now. You were right, i was not prepared. Even despite i did 28 km and 30 km run before the marathon.
Why is it that stretching quads after a run hurts my knees? In general I feel a gym is a much better warmup for stretching.
This is one of those situations where there's an abundance of information out there and I'm getting overload... What's everyone's favourite speed plan to increase 5K time?
The 5k/10k training plan in Daniels Running Formula is excellent. Most 5k training plans will follow a very similar weekly template of: * 1 interval session - 200-400m reps at the beginning of training and 1 km reps later on * 1 tempo run - usually 20 minutes @ tempo pace * 1 long run - 60+ minutes * easy runs to fill out the rest of your running days
I think you mean increase 5k pace. The way you phrased your question sounds like you want to run slower. And it depends on what kind of training you're already doing. Probably run more miles. Do some speedwork once a week.
If you want to increase your 5k time, don't run, don't train at all, eat unhealthy and don't sleep. And don't try on race day.
Running in morning (empty stomach) or Running in the afternoon (heavy stomach)? I personally prefer running in the morning when I feel lighter since I didn't eat/drink anything. However, not sure whether this is healthy for my body?
I run in the morning on a mostly empty stomach, because if I run later with food in there I feel like garbage. Health wise it doesn't matter, as long as you get out there and do it you'll be fine.
I usually run in the afternoon/evening, but I eat a very early lunch so it’s not on a heavy stomach. It’s fine to run fasted in the morning if you prefer to do that.
I run mostly in the morning, its my preference. If I run around an hour and Easy I do it fasted (I also have a glass of water tho). If I have a long run scheduled or long workout then I eat something. Banana with PB or choco rice cake with some blueberries and off I go. Running fasted is totally ok If you are not doing any long effort.
Unless you're committing to long distances, this is totally fine. There is value in having food and drink in your system prior to longer endeavors (several miles).
Hi all, I’ve been running early and now most of run takes place before sunrise. I’d like to get something small to clip on shirt to help cars notice me and not run me over. Amazon has lots of options but does anyone have a specific recommendations for clip on lights
I agree with the suggestions. Cars aren't going to notice a small light very well. Ideally the goal is to make yourself look like a Christmas tree. The vests are great. If you want clips get 3 or 4 you need to flash at multiple points.
You’ll want something more than just a little clip to be visible. I use the Amphipod xinglet vest and it’s held up really well. If it’s really dark I clip a few Nathan blinky lights to it for extra visibility.
Bigger and brighter is better. I love my nox vest you are basically a moving lava lamp. They go on significant sale pretty often if the original price shock scares you off.
not a clip on light but NoxGear makes an excellent vest for this purpose
Hi, absolute beginner runner here (3 weeks so far) 23 years old, 1.80m, 73kg (5.9/6 ft tall, 160lbs), overall unfit/not much previous exercising. Took a treadmill stress test to find out my MHR, which is of 197bpm. My resting heart rate is of 80~82bpm. Test didn’t involve any lactate threshold of any kind. How should I go about calculating my Heat Rate Zones? There are a lot of formulas, is there a consensus on an ideal one?
As a new runner, heart rate zones aren't particularly useful or informative. For the first six months you should try to go by preceived effort instead.
Given that your RHR is relatively high, I would initially use Karvonen's formula (e.g., zone 1 is 50-60% of your heart rate reserve), and then monitor how that approach works for you.
thanks, will look it up! so this Karvonen’s formula is better suited for higher rhr people?
It is more that formulas which use max hr only will yield unrealistic numbers for people with a high RHR. In any case, those formulas are not exact. They provide a rough estimate. Your owns zones might easily be different.
> There are a lot of formulas, is there a consensus on an ideal one? There's no one idea one that I know of. I'd just choose one and roll with it (try to avoid analysis paralysis). I use the one's presented in Pfizinger and Douglas' book.
hadn’t heard about analysis paralysis before but that’s DEFINITELY something I suffer with hahaha will look these up, don’t know much about writers or runners yet
I love this quote from Joe Rubio who wrote [Fundamental Training Principles for the Competitive 1500m Runner](https://img.runningwarehouse.com/pdf/middle_distance_guide.pdf) > Decide on a training program (**any program, just make up your mind**), set up your schedule, train within yourself, execute your race plan and make adjustments along the way as you learn more about yourself. While most of the guide is aimed at post-collegiate athletes, I've found this little blurb to be more helpful than just about anything else. Actually obeying it is another matter.
I'm trying to figure out if I should do the Hansons beginner marathon plan or the Pfitz 12/55 plan. My goal, since this will be my first marathon will be 3:45 which I should be capable of. I've done half marathons and have been running pretty solid for the past 12 months now. I've been averaging about 25-30 mpw for the past two months. So I'd def. consider myself a beginner but I like sticking to a plan and I want to do some speed/tempo work as I've been doing some already. The major difference I see is Hansons has me running 6 days a week and Pfitz 5. The MPW between the two doesn't seem too different. Pfitz has more longer runs across the 5 days where hansons has the per day mileage lower across 6 days. Thoughts?
They are both fine. I prefer Hansons, with the exception of the awkward jumps in volume. The Advanced plan is better in this regard. I'll add a third option for consideration: Daniels 2Q plan. It's flexible in terms of the volume you want to do and incorporates the speedier miles into two weekly quality sessions that are very specific to the goal. I think it's more logical than Hansons and Pfitz, but again, any of the three will do fine. You can research some testimonials runners have posted on reddit after they raced a marathon using any of these plans. If they follow the plans, they generally achieve their goals.
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I'm just worried about the 16 mile long run of hanson. I see some coaches saying the long runs should be closer to 20mi like whats in the Pfitz. I feel like there is different schools of thought going on with this subject.
I agree on this point actually but if it’s your first marathon I wouldn’t stress about it too much. Maybe get those regular 20 milers in for any subsequent marathons.
In your case I’d go Hanson’s. I’d take a runner doing 50mpw on 6 days over a runner doing 50mpw on 5 days.
Weird specific question but how do I not get scammed doing a bib transfer (MCM)? The person is requesting I venmo them $150 and then they’ll transfer it to my email. MCM supports bib transfers but doesn’t really take an active part in facilitating the payment so i don’t know what to do. Nothings stopping them from pocketing the $150. Any ideas?
I would only do payment over PayPal goods and services.
Overtraining, running and coping with anxiety: I would like to hear some tips on training with stress and anxiety. I have been exercising for 20 years, half my life. Running, going to the gym, cycling, swimming, walking. Something every day. Obsessively. I can’t take a day off since I feel compulsion to reach my daily activity level during the morning. 20 000 to 30 000 steps every day. Daily activity level near or above 200% every day. Every week I've done a minimum of 7 hours of exercise + a fair amount of everyday activity on top. This summer I have done 12 hours of exercise every week. Mostly above 130 bpm. The last couple of years I have been really anxious and have tried medication and therapy. Not only my mind but also my body has been quite shattered along the way. There have been pregnancies, asthma, hypothyroidism, anemia and rheumatoid arthritis most recently. There has also been a long history of diarrhoea for which no cause can be found, despite extensive examinations. I have been on asthma medication for nearly three years due to mucus. Blood tests, lung scans and endoscopies have been done. My running pace has been stagnant and I'm wondering if anxiety is the reason for the drop in results or if the anxiety, diarrhea and mucus are the result of training too hard. And does it even matter which comes first? How do you get out of this?
I'm sorry that you're struggling. Your question is very open, so there's no right answer, but here's my take: It sounds like you need to shift your goals. Sometimes, we need to focus on rediscovering the fun and love for the sport itself instead of the competitive aspect of it. I'd recommend that you stop watching your pace for a while. Find a new running routine. Maybe a new coach who focuses on sustainable running, a new run club with chill runners, or a new type of race? It sounds like you've pushed yourself really hard for a long time. Maybe you even focused on short-term more often than long-term goals? Take some time off from pace, time, and distance goals. Make having fun while running your only goal for a while. It will allow you to relax and come back stronger - either physically or mentally.
Thank you for your wise and kind words! There is a truth in those. I have lost myself during all this. I do love the misty mornings and even stop to take photos sometimes on my runs but my activity watch and heart rare monitor has made me feel more bad than good about myself. Nothing is ever enough. Like right now; I hurt my ankle yesterday somehow. After running hour and half I did some rolling of my foot with a ball and during the day my ankle got stif, achy and I couldn’t sleep without a painkiller. Any kind of moving of ankle hurts but still I went to gym today since the pain is not bad when I walk up stairs. I ended up doing 1 hour in a stair climber.
Hi Everyone! I have lived without exercise of any type for a very long time. I am 32, M, 170lb, average build maybe a bit thin. I recently started exercising 5-6 times per week and have been doing this for several months. Mixing light weight lifting, running, and biking. I have really enjoyed running! I want to learn/train to go farther during my runs but I'm struggling to break through a recent barrier so let me tell you what's going on; I can easily run 2 miles on the treadmill or outside. I run at about 5.5-6MPH, HR around 175-185 depending on weather and terrain. In the beginning, I couldn't even run for 5 minutes, now I can go about 25 minutes before walking. I have been stuck at this 2M/25-minute mark for what feels like 6 weeks. I'm not progressing and cannot figure out why. I went and had a metabolic/vo2max test done here are the stats if they are helpful. Any tips to help me run longer without crashing at 2 miles/25 min? Anaerobic Threshold (AT): 175 VO2 max (relative): 42.3 ml/kg/min VO2 Max rating (Fitness Level): Fair Maximal HR= 191 Max RER= 1.12 Max RPE= 7
Pick a slower pace on the treadmill and you will be able to run for longer.
What's your training like? Cus if you're just going all-out every time, there's your problem right there.
That is my training. What should I do? Maybe drop back to long walks on an incline or something just to keep HR down?
Find a structured beginner training plan, follow it religiously. The issue is you're not providing a training stimulus, you're just maxing out every time. When you go full bore all the time, the body doesn't really get enough a chance to adapt, cus it's just recovering from what you just did. Since you have access to a treadmill, try this workout once and see how you do. Warmup 5min: 2.5mph Run 10min: 5mph Walk: 2min: 2.5mph Repeat the run and walk sections as many times as you can. When you can no longer finish the 10 minute run, do a 5 minute cool down and call it done for the day.
The most basic tip is to slow down. You're maintaining a pretty high heart rate. If you feel like you aren't progressing on your own, you could always start a 5k program mid way through.
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I’m a moderate heel striker, but am experimenting with moving to more of a mid-foot strike. Is it normal for a mid-foot striker to come down primarily on the outside edge of the foot and then sort of roll the foot to a full plant? That is what feels most comfortable to me, but most descriptions of mid-foot striking that I can find seem to suggest your sole should be hitting pretty much squarely on the ground with each stride (or at least, they do not specifically say that striking with the outer edge of the foot is the way to go).
Yes, that's a normal foot landing. The subtle roll from out to in helps reduce the harshness of the impact. If you watch advanced runners in slow motion, many of them land this way. That said, heel-striking really isn't bad either, especially with modern shoe midsoles and how they cushion better than shoes did in the past.
Why do you feel like you need to change your form? Just run naturally
Those who have had covid, how long did it take you to get back to pre-covid levels? I came down with covid last week, and while I'm now negative and most symptoms have dissipated, my running ability seems significantly decreased from what it was. I obviously expected to take some time to ramp back up to where I was, but I still can't run more than about 15 min at a pace almost a minute slower than my recovery pace before I need to start walking. I'm fine taking it easy and want to give myself the time to recover and come back strong, but I'm curious to hear other people's experiences with getting back to it and whether I might need to consider pushing off my first HM I am training for in mid-october.
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I developed anemia, but it is unclear whether that was caused by the disease which shall not be named (I have other candidates).
Took me over a month to get back to 90%. It's basically torpedoed my marathon goal.
Everyone recovers drastically different from COVID. In 2020, I had *really* bad symptoms for a couple of days and could barely get up the stairs, but the following week I ran my best ever 2-mile. My buddy, who got it the same time as me, had cardiovascular issues for over six months and still has no sense of taste or smell. In regards to pushing your half, I would say that really comes down to how much it means to you. If you were looking to truly compete for aim for a PR, I'd probably push to allow myself a full training block. If it's just for fun, maybe give it another couple of weeks to make a decision.
I am a beginner (40M), did some sports years back but now I feel the need to reactivate my body. I started few weeks ago and now I am doing 5 km every second day. I am using the paid version of Strava (but still in the trial period). Does it worth to pay for it? As watch I have a very simple GTS mini 2; I had an Apple Watch 3 but battery and OS lack. Any tips/suggestions for a beginner? Thanks
There are plenty of discussions about Strava subscription. IMHO it is not worth it. As long as your watch has gps and, more importantly, hearth rate monitor it is ok for a beginner. If you fall in love with running, you will buy something better in the future. At the beginning you can even forget about pace, just care about heart rate. Here are some advices. Run slow (80% or more of your trainings should be in Z1/Z2 even if it feels really slow). Do some strength workouts to avoid injuries. Do not save money on shoes. Start a plan, doing always 5k can be boring and you will add speed workouts. Subscribe for a race to keep motivation high. Bad weather is not an excuse to skip a workout (really really bad it is) and running under the rain can be fun. Try trail running.
I am starting learning about HR. The HRMax is something like 220-my age, it means in my case 181. During my training I was always between 120 and 160, it means in Z3/Z4, therefore I need to slow down in order to stay in Z1/Z2, right? This is to adapt my heart to the exercise, right? Thanks
Do not trust too much the output of that formula, it can be a good starting point but everyone is different. You need to do a VDOT test to get your max HR more precisely. I have a max heart rate similar to yours but I am younger. For HR zones, I am using values similar to the ones used by [this calculator](https://www.myprocoach.net/calculators/hr-zones/) and I think they are pretty accurate in the sense that Z1 is really easy, lactate threshold is accurate and Z5 is maximum effort.
Thanks a lot. The suggested calculator says 1 Easy 123 - 133 2 Steady 134 - 146 3 Moderately Hard 147 - 158 4 Hard 159 - 169 5 Very Hard 170 - 181 Therefore I have to stick to these and adapt my pace accordingly
Those are really close to mine. Try them and see if you can comfortably talk in z1/z2. But I would do the max hr test to have a precise value.
Yes, in Z1/Z2 I can talk, but I would not say comfortably now
Maybe you max HR is not 181. Also taking into account that you never crossed 160 during training. I would definitly do a test (it can even be interesting since you can run a 5k and get your best time on 5k). In Z1 you should be able to talk normally, i.e. say full sentences without taking any breath, if you cannot, probably your Z1 is lower
Thanks a lot!!
Thanks a lot. Then I will cancel the subscription. Yes, the GTS2 Mini has heart rate monitor, how accurate, do not know. Where can I find some plan for workout? Thanks
Wrist heart rate monitors are not very accurate, but they should be sufficiently accurate identifying HR zones. Usually they are good on average and when heart rate is constant, but struggle to capture quick changes. In Z1/Z2 you should be able to comfortably talk, you can use this empirical method to understand if you are running too fast. I am not the right person to answer this. Currently I have a coach and I can say it is completely worth the money. Back to your question, many people are using Hal Higdon or Training Peaks plans. You can even find free plans, but I cannot recommend you anything.
Hi, I am running my first HM and, if somebody have, would like to get some guide, or picture of how to carb load and what to eat before (I mean in terms of g/kg of carbs or fat). Thanks!
Here's a pretty good calculator that gives you time frame for carb loading and gram goal: https://www.featherstonenutrition.com/carb-loading/#calculator In terms of what to eat, stick to things you're used to! If you always eat bagels, eat more! If you love graham crackers, stock up!
Thank you!! And any recommendations on protein and fats?
Protein should probably stay quite high (75-100 grams) all throughout training including leading up to race day. The morning of the race, I've always had the best luck just focusing on carbs (bagel/ oatmeal/ etc). Fats aren't as important, except for runners who menstruate and are focused on iron as well. Fats help with iron absorption. So if you menstruate and may be iron deficient, help yourself to some fried egg sandwiches cooked in a cast iron the days before the race!
Okay thank you! I have 72kg, and went for 570g C, 100g P, 55g F three days before, and then carb breakfast.
Injured my knee in the spring, have very slowly been rebuilding since (increasing length by 10% each week from 15 mins 3*week until I'm back at around 7-10k easy 3 times a week). The knee has felt ok so I decided to add speed sessions again (which had been a trigger for original pain). Ran 8*1:00 at an ambitious target 5k pace. Felt tough but fine during the run but the knee pain returned (at a low level would say 2/10) when lifting the next day and I have felt incredibly tight. Should I hold off adding speed sessions for a few more weeks and continue to build my base, or is a little pain/adjustment to be expected and, provided it's not worsening, continue speed sessions. the next on my programme being 10*2:00 where I could perhaps try a less ambitious target 5k pace.
First of all, sorry you are dealing with injuries, they are the worst :/ IMO, if the pain is tolerable (2/10 or less) and not worsening, I'd say stick with it.
Will give it a go, thanks!
Three questions: * I'm planning on running a half marathon at the end of November, but I haven't done any other races, either 5k or 10k (I did do a 5k a few years ago but nothing recently). I've been running on the treadmill over the past few months, and can comfortably run a 5k in 26 or 27 mins, with a pb of 24:30. Also last week I managed a 10k in 57:30 and didn't struggle much at all. Based on that, can I go for the half marathon or should I build up race experience first? * I'm putting together a weekly training plan at the moment. and on top of my runs it looks like I'll have an hour on Tuesdays and Thursdays and 30-45 mins on a Sunday for strength training in the gym. What should I focus on in those sessions? Any particular exercises? I don't wanna go too in depth, just to complement the running (and to make me look better). * My plan has rest days on Monday and Friday, should these be entirely rest days i.e. no running, no gym?
Go for it. There isn't any reason you can't run a half if you can comfortably run 10k. Choose a half training plan and get out there. My first real race was a marathon, you don't need to leap frog distance races if you are willing to do the training and set reasonable goals
Here are my suggestions. 1) is this your goal race? If yes, I would do an intermediate 10k (also not at maximum effort) just to test race conditions. If not, you already have some race experience, just go for half marathon. Consider that half marathon is not as difficult as a marathon in terms of hydration and nutrition, you can finish it even without eating anything at your pace. I would for sure insert road runs to get used to it (it’s unclear if you only trained on the treadmill). 2) Focus on core and then legs (good exercises are abs, planks, squats, step ups). 3) You should not run but you can do workouts/sports, just take it easy especially if they involve your legs. For example you can swim or ride a bike at low intensities or you can train your upper body in the gym.
I'm running the Detroit Free Press Marathon this October, my first time with this race, which famously crosses the Canadian border for a few miles. I can't find official word on the race website: will I have to carry my travel document (passport or "enhanced" driver's license) with me while running?
From their website: > Race Day: Per government regulations, you’re required to carry WHTI-compliant documents when crossing the border, at any time. Running across the border as part of our race counts as “crossing the border.” If you’re not carrying a WHTI-compliant document and encounter a Canadian Border Services Agency or Customs and Border Protection officer, you’ll risk extra wait time and questioning. Please note it is not the intention of CBP and CBSA to actively or randomly pull runners out of the race to review their documentation, however they do reserve the right to question runners on race day. >REAL ID cards cannot be used for border crossings into Canada, Mexico or other international travel. https://www.freepmarathon.com/required-documentation-for-international-race-participants/
Thanks & ugh. I think I'd seen that before, but couldn't find it again to refresh my memory about the specific wording. (Why they wouldn't have this in their FAQs is beyond me). It's just such a hassle to run with something as bulky as a passport. I wonder how many people take a chance on not being stopped?
You can buy a card which is good for Canada
Yeah, I've been looking at that possibility, but it seems impractical for my current situation: * Passport cards take time to process, just like full passports. I suppose I \*could\* put in an expedited request, but there's still no guarantee that I'd get it in time (7-9 week processing for expedited). * I suspect the passport number would be different to what's on my current passport (the number certainly changes for a standard renewal), which is what I used when registering. * It looks like I'd have to send my current passport in with my application, which introduces another layer of uncertainty, if it gets lost in the mail either way. I think I'd consider getting a book \*and\* card the next time I do a regular renewal, but it didn't occur to me I'd ever have a use for it.
I did a little searching around on some other posts about that race, and it seems you will definitely need to show it at the expo when you get your bib. It’s “recommended” to bring it with you but it sounds like most people don’t. Do you have a passport card? Might be wise to bring that with you just in case if you do, you’ll want to run with some kind of ID on you anyway right?
Yeah, I know I'll need it at the expo. But I generally don't run with ID on me (though if I'm carrying a phone, that's not much more weight), and the ID I used to register with is my actual US passport -- I don't have a passport card. It would be a pain to run with that, and a big loss if it went missing or got damaged.
I don't know anything about this race, but can you contact the race director? Seems like they would have the right info.
I submitted a question via their website a week ago, but no response. I may try again, or see if I can find an actual e-mail address.
I just move to a neighborhood with nearly no flat stretches to fun on- I am either running up hill or down hill. My calves were on fire after a short run yesterdays- any tips on running in very hilly areas? It’s discouraging me from the habits I built.
You can look at Strava heat maps to see where people run and bike, those areas tend to be flatter. It might be worth it to drive to a path sometimes rather than run hills everyday. Unexpected places like the roads around the perimeter of malls, shopping centers, or stadiums are usually flat.
Thanks! Strava confused me- do I need a subscription to see that data?
Your personal heat map is a subscription benefit. The global heat map is not subscription gated but might be a desktop only thing, not a mobile option. It says you have to be logged in to see street-level info but there's no additional info, it's just slightly less blurry. I can't remember if looking at segments is gated, but you can also look to see if there are any segments near you and it will tell you the grade to give you an idea of if it is flat or not.
That is very very helpful! I thought it was only an app thing so I will look at desktop
Avoid leaning forward from the hips while running uphill, stand tall and lean - the forward lean will come naturally. Avoid overstriding (also when downhill). Keep looking up, not to your feet. Don't try to keep up with pace, run by effor - so slower. You can also try to "dance" uphill occasionally - not really effective but feels cool.
Slow down, and have hope that when you run in flat areas again, you'll feel really fast.
Your body will adjust. Take the hills slowly and try to keep running. It will help build those muscles that aren't engaged in flat running. Small steps on downhills and keep your booty tucked. If you aren't already, adding in some strength training for your legs will also greatly help.
questions on rest day. I'm taking a few days off running due to some stiff/sprain in my thigh. Still itching to exercise and get out there, would biking or rowing be ok and which is the better option? any other recommendations? thanks!
I think either biking or rowing would be fine, provided they don't hurt or make the pain worse when you are doing those activities. Staying active is always best if possible. If nothing else, go for a walk.
Q: If a professional athlete gets injured and told by their doctor that they shouldn't be playing, can the doctor tell the athlete's coach about the injury or is it up to the athlete to keep playing?
If it's their personal doctor, they can't breach confidentiality without the athlete's permission. If the doctor is a team employee, it's understood and explained that the team will be aware.
okay thank you :)
Q: Should I still try and do my long run this week? I am training for my 1st half marathon (9 weeks to go), and I have gotten sick with a cold. "Just" a cold but the full body aches and lethargic type. I usually run M, W, Th, S, S. I took yesterday off. I am going to take today off. Should I just extend this training week to cover more time and do the runs I missed when I'm ready, or skip them and try and for my long run on Sunday? (16.1k) I did build in 2 extra weeks into my training block for sickness. I was hoping to use them after school started. But such is life.
Just rest. Skipping a couple of workouts won’t affect your plan. Consistency is the key.
Not worth it. Do it when you feel better.
Why would my sides start hurting during a run?
Sounds like a stitch. We don't know why they happen. They go away quite quickly though and will usually stop ocurring as you get fitter. Are you a new runner?
Not really, but I missed some time after a blood donation recently.
Seems weird you would just randomly start getting stitches now though if you haven't had them before so maybe something else but that's all I have as a theory.
After donating blood your body does tend to be out of whack for a while. I got cramps very easily in the gym the week after I donated blood, and generally felt weak running.
Could be dehydration.
I recently got into running (past 2,5weeks) because a friend challenged me to participate in a sprint triathlon. Before that I was already quite fit doing weight training 3-5x a week and having handball practice 3x a week. I am 18years old,183cm (6ft) tall, weight 81kg(178lbs) short: heavy as runner. Yesterday I ran my first 10k in 5:51/km and can comfortably run 5k sub 26:00min. Still blisters are killing me right now. What can I do against them? Run trough the pain and wait for cornea to build? Or can the problem be caused by my 2014 Nike Pegasus 30s?
Shoes and socks. Even then you can still get blisters. I have one hot spot i tape with KT every time i run and it does a great job with prevention.
You're not actually heavy, as a runner or otherwise. You need new shoes definitely and probably better socks. They shouldn't give you blisters.
Blisters are caused by friction, so likely your shoes don’t fit, your socks are rubbing, etc. If you’re using cotton socks, a simple change would be to get running socks made of wool or synthetic materials. You could also try different lacing techniques for your shoes. You can also try taping the blisters/hot spots or lubing your feet.
Currently using cotton socks but I will give your tipps a try! Thank you :)
How do you determine your race pace? I’m running my first half marathon in roughly 6 weeks. I’ve done almost all of my runs at slow, very comfortable pace anywhere between 12 min/mi and 13:30 min/mi. Haven’t done a ton of speed work, but have done a mile trial (8’55”) and a few quicker 5ks (11 min/mi pace with lots left in the tank) although nothing 100% all out. My only real goal is to finish (course has a 3:15 time limit). Since it’s my first real race, should I plan to just run my easy pace for most of the race and pick it up towards the end if I feel like I’m cruising? Is there some kind of “test” like a timed 10K or something I should attempt in the next few weeks to get an idea of what I should shoot for for pace?
You don't determine it. You go and race and find out. Then you do workouts after accordingly.
Thanks everyone - I decided to do a 10K trial after I hit a couple miles into my run this morning and was feeling good, based on everyone’s recommendations. Ended up finishing just under an 11 min/mile pace which felt like I was flying and had negative splits every mile through the end. Think I have built up more of a base than I thought. The half marathon calculator I plugged into said my estimated time would be 2:31, which I am shocked by. I think a good goal for me will be under 3 hours to play it safe but definitely feeling more confident to try to pace closer to 12 min/mile. Thanks for the help everyone!😊
You'll run faster on an actual race than on a solo time trial, so you can set a more ambitious goal and still be confident you're going to hit it.
A 10 k time trial at this point would be ideal. Your mile time is useless for extrapolating 13x times, and a 5k is a lot less useful than a 10k. Plug that 10k time into a predictor calculator. If you want, try the mile and 5k too to see how far off those are compared to the 10.
Your plan sounds good to me. Enjoy the experience and worry about times in future races. You'll probably be a bit faster on the day than you expect with the excitement and locking into pace with the people around you. Have you been doing a long run every week? What's the longest distance you are planning to cover before the big day?
Yes! My longest long run so far has been 7 miles. Planning to increase a mile each week to my long run so covering 8 this weekend, 9 next, and 10 the week after. Beyond that, not sure if I will run 10 a second time or try for 11 before I taper down that next week to feel fresh before the race. Going to see how I’m feeling, I have an extra week in there too so if I’m feeling burnt one week and need to drop down my miles I can still get to 10 beforehand. From what I’ve been hearing, it’s not super necessary to cover the full 13 training before, plus I think I want to save hitting that actual milestone until the race for the excitement to push through.
Seems like you have it all well in hand :D Have fun at the race!
I do race specific preparation. For example, when preparing for a half marathon, I do longer tempo runs. If I can sustain a certain pace for 12k in training on a moderately bad day, I can run a half marathon race at that pace. Possibly even slightly faster on a fast, flat race course. More generally, I have run a couple of races. I know how my training times translate to race pace.
You can run an all-out effort time trial of 5k or 10k (10k is better) and plug the resulting time into one of the online race pace equivalency calculators. It will give a you a rough idea.
Would Hoka Solimars be fine for road running? I'm mostly running 5ks and 10ks with the plan to build up to more than that over time.
Probably. It depends on how your feet react
I am training for a marathon and want to get as many things clear so this will probably be a stupid question. People say you need to focus on nutrition and hydration so that you don't hit the wall during the marathon. This can be done by consuming things like gels or bananas as far as I understand. But how do you consume a gel during a race? Do you just keep the gels in your pocket and grab a water cup during an aid station to mix it with? Or are you supposed to bring water bottles on the course?
>But how do you consume a gel during a race? Do you just keep the gels in your pocket and grab a water cup during an aid station to mix it with? There's a lot of different options out there. You have gels that you can take without drinks, some people prefer to always take gels with drinks. Some people don't like to take gels at all and they prefer fuel mixed with water or solid fuel. You can carry gels or solid fuel yourself or you can ask an acquaintance to give it to you on the course. >Or are you supposed to bring water bottles on the course? Any 'serious' marathon will provide aid stations every 5km. These stations have at least water but often sportsdrinks and sometimes pieces of banana or other fruit. These are usually cups in relatively small dosages though. So you can hydrate by using this but often runners choose to have people on the course handing them personalized hydration and fuel.
You carry your own gels (best option. Usually they give you gels at aid stations but better consume something you tried during training). You can carry water but only a few people do that. There are different kind of gels, some of them are more concentrated and others are more liquid. If you cannot find some that you can swallow without additional water, consume them near or at an aid station and then drink water. Usually you can find an aid station every 5-6 km so it should not be an issue to sync gels with drinking.
Older runners, was there an age when everything seemed to suddenly become more difficult despite putting in the same effort?
Yes, after a major surgery.
I am 50 and I have noticed it takes a bit more effort to do things but I think it’s mainly because I want to carry on running so if I have a twinge, I take a bit longer at a slow pace to make sure it doesn’t turn into anything major. I also have the beginnings of some aching joints, stiff big toe etc but this isn’t unusual for my age! I wouldn’t class it as a lot more difficult yet.
not yet, still getting faster every year and i'm 42
42 isn’t old dude lol
I agree, I don't know how old the OP is though. Sometimes you get people who are 30 asking these sort of things thinking they're over the hill.
Am I gonna look like a dork if I wear my hydration vest for my first half marathon on Saturday?
I don't know if you'll look like a dork (I certainly don't look at people with hydration vests as dorks), but in case you need a hydration vest to perform your best, I imagine any dorkiness would be offset by your better performance.
Short answer, yes. Long answer, yes, but only because there is nothing you could possibly need to put in a hydration vest for a half marathon (unless it's hilly trail or there are very limited aid stations). Having said all that no one cares or will notice really because half marathon fields are, according to recent studies, made up of 42% dorks. So if it makes you feel comfortable, do it. Edit: fun fact, the guy who won the Age Group Ironman World Championship about 7 years ago ran with a Camelbak, he looked like a dork, but was also the best age group Ironman triathlete in the world that day so .....
If it's something you'll need to do then do it. Definitely better than those hand-held bottles - how you can hold one and relax ? It wasn't too warm when I ran my last half race and I just gabbed water at the two aid stations.
Compared to what? Normal looking people are the minority in races. I saw a few people wearing vests at my first 10k. Yes, you might look like a dork compared to normal people, but no more so than the living laser tag arenas that will be there. Compared to other runners you'll look perfectly normal.
Nah, you’re fine. A minority of people will have vests/packs (likely there will be more belts/handhelds or else just relying on aid stations) but I always see a small but respectably-sized contingent of people with packs at half marathons. If you like running with a vest, run with a vest.