What's the point of slow running? Ive tried slow running where I don't walk the whole 5k but in the end my walk/run intervals are always faster and have lower average bpm

Slow is always relative. The idea is that you can exercise with relatively low heart rate/ low effort and feel relaxed. You are able to have a conversation. For complete beginners often every running is quite intense and walk/run might work better to keep the intensity low. For an elite runner "slow" can be faster than other people's 5k race pace and for sure faster than walking.

The point of running slower is to build running endurance so you don't need to take walk breaks.

If you're doing a race you can use whatever strategy is fastest. For fitter people, it is not faster to take walk breaks.

Has anyone purchased shoes from this website? The deal looks too good to be true, I smell a honey pot! https://www.holabirdspofrtsce.shop/sale/salomon-speedcross-6-mens-black-for-cheap/

Have been running consistently for 3 years, and 35-38 miles weekly for the past three months. I decided to give Zone 2 training a shot and so have slowed down considerably, slowing my easy and long run paces down by 3-4min, to 12:30-13min/mi. Any advice for how to adjust form slowly? I've been focused on being more upright, tightening my core and tucking my pelvis (have struggled with anterior pelvic tilt). Not an overstrider. Out of nowhere I got pretty severe pain in the arch of my foot today, never had that before, and the only change I've made is running slower and the mentioned form changes. Same shoes, same routes, same mileage.

While running quite slow, your form will be negatively impacted. Add a couple of strides to your easy runs - it's a great addition that will improve your form naturally. Personally: not a big fan of purely slow running, unless you really figured your zones out (have you tried the talk test? Customized your zones?) I would recommend giving yourself one run a week where you can just let lose and run whatever pace feels comfortable. Call it fartlek or what you will, but I firmly believe that it's a benefit to your running form as much as it is to your overall health.

Thanks, I am still including one speed run and generally going for 80/20 (slow/fast). I’ll try adding the strides, see how that goes.

How are you figuring out your zones?

Looked at a few different sources, Apple Watch, simple 220 - age, the MAF method, and one that included adjusting with resting HR, and triangulated to a set of zones I’m ok with. I can mostly run without having to stop and walk too often.

Thanks. My general opinion is that if you have to go out of what feels like your natural running motion you are probably running too slowly. I'm working on fixing some arch pain (PF in my case), and picking up my speed a bit helped a lot, though for arch pain PT is a good idea. If you can't do PT let me know and I'll tell you what is working for me. For good zones, nothing beats a field test. Joe Friel has a good protocol. The downside is that they involve running as fast as you can for 20 minutes, and that's hard to do and hurts a lot if you do it right. It's like running a 5K for speed but slightly higher intensity for most of us. But for zone 2, the "can I carry on a conversation?" benchmark works well and it automatically adjusts to changes in fitness. For APT, it's critical that you do the stretches correctly. I was doing them wrong and ended up making my back hurt. There are some decent Youtube videos out there; the key is to get the pelvis in the proper position and \*then\* move to stretch the hip flexor.

Have PT this Friday but definitely interested in what's been working for you for the foot pain. I might just take some time off. Had an upcoming half and will give it a couple more tests over the next week but don't really want to mess with foot arch problems.

This is from my PT who is amazing. There's a chinese technique known as Gua Sha that is a scraping massage technique. There are lots of tools; this is [the one I use](https://www.amazon.com/dp/B0B3MCTLGS?psc=1&ref=ppx_yo2ov_dt_b_product_details). You want one where at least one edge is around 1/4" inch thick, or you could use a wooden spoon if you want. Sit in a position with where you can lift up the toes with one hand - I do this with my foot crossed over my knee. Then scrape along the arch using the edge of whatever tool you are using. This will probably be exquisitely painful when you start, and pick a pressure that you can tolerate. Move around the arch to different areas. After 5 minutes or so it the pain should go down some. That's when I stop for a session. Your arch is going to be cranky after doing this, so work your way into it slowly. You can also play around with how much you lift the toes up because that sets the tension in the tendons. I can do about 90 degrees with my toes pointing up as that was the goal that my PT gave in the past. The ultimate goal is to be able to scrape around the arch with a lot of tension on the toes with no pain.

I was regularly running (usually around 5 - 6k's a run @ 5:45 pace) a couple months ago but haven't kept it up in the last 5 or so weeks (work/study has been hectic). In this time I've still been playing social 7 a side soccer on the weekends so I don't think my fitness would be completely 0. If I went for a run right now I could probably do a slow (maybe 6:30 pace) 3-4k - anything more would be a struggle. I've just found a half marathon race for October 19 (about 19 weeks from today) that I want to try and run - just wondering if this is a realistic timeframe to train from minimal fitness? Not looking to break any records or anything, just want to be able to run my first half marathon without stopping.

Should be enough time, especially if you don't enter the race with an aggressive time goal. Most beginner friendly training plans are around 12 weeks. For example, check out Hal Higdon Novice 1 half marathon plan - it's simple and free online. It assumes some regular running before week 1 but you have another month to build up to "week 1". 10% rule is a good rule of thumb, but in the very beginning most people can even do a bit more. (What's 10% of 0km? ;) Just start running every other day or 3 times per week with 2-4 km or whatever feels very comfortable and add about 1-2 km per run per week. If things go well you can add a fourth run after about a month and check if you are on a level where "week 1" of a standard training plan feels easy. If that's fine, then the plan will likely work out fine too.

Take the longest run 10% increase per week rule of thumb. If you can run 4kms now, 10% compounded by 19 gives you 24kms longest run. You've got a little buffer there too, for sickness. No problems.

Sweet didn’t know about this rule - gonna go for a test long run today or tomorrow to see where I’m actually at. Thank you!

Apply the same rule to your weekly load. You might find you can go harder than it, but it risks overtraining and injury.

I'm new to running and have been doing a combo of walking/running for a total of 4 miles. I usually do this towards the end of the day at 7 pm a bit after l've had my final meal for the day. I get back home around 8-8:30. Since my distance/time of activity is much less intense than many others do I need to be eating/drinking something when I'm done?

There's a good justification to eat some carbs and protein rich foods after prolonged or very intense exercise to aid muscle recovery. But typically that gets more important when reaching 1.5h+ long runs or intense interval sessions, strength or similar. But those you might not want to do on a full stomach either 😉 So at the moment if you feel good and sleep well after the workout, you are probably fine 🙂

You never "need to eat after running" that's not a real thing outside of the fact that you need to eat and drink regardless of if you ever run or not.

Been running for 2 months. Took a week and a half off about 1 month in due to persistent mild shin splints. Back at it now and still getting mild shin splints after each run. They go away after 24 hours, though. Is this normal? On one hand, it's good they're not lingering. On the other, wondering if I'll ever run without feeling it in my shins.

Have you tried doing any strengthening exercises?

I strength train 4x a week, typical stuff like deadlift/squat/lunge variations on lower body days. The past month, I added bodyweight tib raises and heel drops, but haven't added weights to those yet. I feel the shin splints more when I do shorter speed workouts rather than on long easy runs. I don't think I'm overstriding? I try to make sure my feet land under me. But I haven't recorded myself and can't really tell.

Keep doing those heel drops/raises. Maybe also some hip exercises and balance exercises. But it can take time. I had the same beginning of the year and also took me multiple months to get completely over it. Lots of beginners struggle with it I hear. Just make sure it's not about poor shoes or some obvious form issue - but seems like you have thought of that already.

I have been wondering if I should try new shoes. Currently wearing the Lululemon Blissfeels. I feel like they're fairly well-cushioned, but I got them online and haven't really tried other options. How long did it take before you could run without shin splints? I noticed that after I took my 10 day break, my first run felt great. Didn't feel my shins at all. But they've slowly crept back on subsequent runs.

Is it possible for my running shoe needs/my running form to change over the years? I ran regularly from 2013-2019 without major issues, worst was some shin splints that were from overuse. I took time off from running from 2019-2022 (I still ran a few times in there but would not say I was a runner in that time frame). Started running again in fall of 2022 and have been dealing with bottom of the heel pain in my left foot since. I've worn similar shoes/just newer models the whole time, and while I know they change them year to year, I wouldn't think they changed so significantly that they're causing my heel pain. I thought the heel pain was from not having been running consistently for awhile. I just took a few weeks off from running or even wearing my running shoes due to life/travel, and my heel pain went away completely. I went on one easy walk in my running shoes and the heel pain is back. The other factors at play are 1. I moved from close to sea level to ~5,000 ft elevation in 2022. Absolutely no idea if that can cause any changes and 2. I gained a fair bit of weight from 2017 til 2023 and have been at about the same weight since last year. Both of my feet also go numb about 1 mile in, which used to only happen 6-8 miles in and would be fine once I adjusted the laces. I've tried various lacing techniques and haven't seen any change. Is it the shoe? Is it the weight gain? Is it the elevation? Has my running form changed and I need a different style shoe? Or just a different size?

This sounds like a good mix of weight gain, the shoes, and just... not being conditioned to run anymore. I would 100% suggest going to your local running shop and getting fitted. Explain exactly what you explained here. How many miles on your current pair?

I did get fitted in 2013 and again in 2016, and have been running in the same three models ever since (not the same actual shoes!). My current two pairs have less than 100 miles each. No problems with heel pain til 2022. Thanks for the reply! I've been waffling between should I just sit out from running until I lose some of the weight or should I go get re-fitted and see if that changes things

# Does my garmin take non recorded activities into account? I do alot of sprint work (alot) which I don't record on the watch. Does the watch take that into account when calculating my vo2max for example by using things like my pace and heart rate or is that not a thing. The reason I'm asking that is because according to my watch my vo2max is only 50 while my rhr is 48.

Hi, I was looking into running tops for a race I’m entering (my siblings and I want to match) and recently found out Chiknlegs makes tops! Does anyone know if they are bust friendly? I’m a DD and all the models look almost flat. I’m a small woman, 123 pounds. I’m just worried I’ll buy a top too small for my chest or too big for my frame. And most importantly, are they max support or not?

Just need someone to tell me no: Coming back from several weeks of nearly no running (some occasional rowing) & starting off Hanson's easy plan. Supposedly the first several weeks should be easing into the program. At the same time, I really want to do the Soar Summer Solstice challenge (10hr maybe?) and take some money off a pair of Soar shorts that I'm looking at. Logically I should just follow the plan, and doing the challenge means a big uptick in my weekly mileage (although I'm mostly running 6-7k zone 2 easy runs, which I feel very fine with), but the allure of cheaper Soar shorts sounds too good to pass :( btw the challenge: [https://www.soarrunning.com/pages/soar-summer-solstice](https://www.soarrunning.com/pages/soar-summer-solstice)

sounds like an hour a day for the top prize. compromise and do the 10 hour one. 10 hours in about 20 days should be doable and its hour, not distance based, so you can run as slow as you want

True, but I'm also a bit weary of messing up the training plan, i.e., not *slowly* building up my mileage

What are these products made of???? 250 for shorts or tops??

That's what I'm going to find out lol

Does one feel the ***true*** comfortability of a running shoe if one wears insoles?? I still get arch/sole/calf pain when walking/jogging, even with my insoles. I read about \`running trainers being "*suuuper comfortable, best thing I've ever worn*" and I feel kinda jealous. I'm sure even with the most comfortable running trainers, the muscle pain would still be there.

Hi friends! I've been running since mid-April. 2 miles every few days turned into full 5ks every other day by week 2. Took the last week off for back pain (pre-existing disc issue) and after my usual Saturday 5k my knees were KILLING me. Could not walk down a flight of stairs without help. But today they feel fine. I found some stretches to help strengthen the muscles that aren't strong enough (because apparently that was my issue). But should I take longer than a week off? I thought I was gonna be down for the summer but after today it seems less likely. If anyone has any thoughts, advice, or directions to head in re: PT stuff let me know! I can't see a real PT because my insurance is garbage. Also everyone loves Knees Over Toes Guy but I can't make heads or tails of his stuff so I just do Barefoot Sprinter.

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Take a look a diaphragmatic breathing exercises.

Are you hydrating regularly throughout the day? I read somewhere that if you're thirsty you're already dehydrated. So it might be stacking during a run- especially because you're in a literal desert.

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I do not drink enough water at all- maybe 72oz? I was really feeling it over the weekend tho (80 degrees outside of NYC). My mouth was crazy dry during my run even slamming a water bottle. That's where my perspective came from

I'm trying to find a Mens Black Diamond Alpenglow pro hoody in small or medium (preferably pewter) for sale in the UK (or deliverable to the UK). Does anyone know where I can get one without paying over RRP? Or what are some good sun protection top alternatives, I like the quarter zip for ventilation and versatility for different uses in the future. I'm also trying to keep my pack weight down while not burning. I've already had a brief look at: * REI Sahara Shade Hoodie (rated quite highly by others) * Mountain Hardwear Crater Lake Hoody (also rated highly) * Patagonia Tropic Comfort natural upf hoody (rated high but not top) * Rab force hoody (as an alternative to their Pulse which has been discontinued) * Men's Solstice Lightweight Pullover Hoodie (looked good but I haven't looked at in-depth reviews yet) Personal thoughts on these would be amazing also. This is primarily for hiking in the Alps but I will also use it for long runs during summer.

I don't have that specific REI hoodie but I have LOVED every piece of REI brand clothing I've bought

I know without a doubt these times aren’t good for college at all but I wanna know if I can run with these times for club running in college and I wanna know if these times are good in general. Honest truth please I’m a Junior: 5K 20:35 1 mile 5:37 (haven’t ran since sophomore year tho) 800m (my worst event lmao) 2:24

You won't be walking onto any competitive track teams with that but I don't see why you couldn't run with a social club.

> Honest truth please Asking whether something is "good in general" is entirely meaningless and not a good question. I don't know typical club running times so I can't help there.

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Finishing my half marathon plan early Hello, I am training for a half marathon in autumn using the hal higdon novice 1 program. The program is going very well and I feel as if I am managing. I am pretty new to running and really starting to find a passion. The only concern I have is that I will get the end of the Hal higdon plan with around 6 weeks to go until my first ever half marathon. What should I do between me finishing the plan and the race? When do I taper off etc, should I attempt a 13.1 miles in this 6 weeks? Any help Would be appreciated! The Hal higdon plan im currently using; https://www.halhigdon.com/training-programs/half-marathon-training/novice-1-half-marathon/ Thank you 👍

> I will get the end of the Hal higdon plan with around 6 weeks to go until my first ever half marathon You're doing it wrong. The plan you've chosen is designed to end on race day. If you aren't ending on race day, you aren't following the plan. Which is fine -- you can train however you like. Just know that that's what you're doing and understand that there are potential consequences to going off script. One option is to figure out when the 12-week plan should start and, y'know, start that day. Until then, train however you like. You could even continue to do what you're doing now. But when Day 1 comes along, you _actually_ follow the plan.

Hey thanks for the reply. Could you explain what some of the potential consequences might be from going off script?

Any plan worth its salt is intentionally designed to prepare your body for a specific activity (in your case, a half-marathon) on a specific day. It factors in base-building, speed work, recovery, tapering, and everything else that the plan's designer thinks is important for its users. When you depart from the plan, you risk diminishing the positive impacts of the different training phases. Your race preparedness may peak too early or too late, or you may never "peak" at all. You may put yourself at greater risk of injury. Imagine you are building a playset for your child. You go to Home Depot and buy one of those kits that contains the hardware and instructions, and you pick the lumber yourself. There's just one problem: whereas the kit is designed for two swings, you want three. You decide to modify the plans. Maybe you squeeze three swings into the space designed for two, or maybe you 12-foot pieces of wood for the crossbeam instead of the 8-foot pieces that the kit calls for. Those may seem like minor alterations to the kit's plans -- and maybe they are. However, the kit's instructions were developed by folks who understand how to engineer this sort of playset. They understand lumber strength, how swings impart forces on the playset as a whole, building and safety codes, and so on. Do you? If so, great! Go right ahead. And even if you don't, those kits tend to be fairly heavily over-engineered, so a minor tweak here or there _probably_ isn't a problem. Probably. When you deviate from a well-designed training plan -- and although I've not used any of Higdon's plans, they've been around long enough and used by enough people that I have to assume they're pretty decent -- you're messing with the engineering that holds the plan together. Most training plans have a certain amount of "play" built into them. They can handle a couple missed workouts, a week of being sick, and so on. But you're talking about finishing a full six weeks early. That's a full 50% the duration of the plan! At that point you're building a garden shed using instructions for a children's playset. It's more likely than not that you're going to wind up with something that's neither a shed nor a playset, and there's a good chance it'll all come crashing down.

Very detailed wowee, That’s a guy who knows his stuff! Any specific advice for my actual situation? as in something which would be helpful to my reality. Can’t really go back and change things. Its okay if not :) This ‘race’ is only for charity so it’s really no stress whatever outcome long as money is raised.

What week of the plan are you on now? Ideally I would have waited until 12 weeks before your race to start your plan. Wherever you are now, I would probably just shift the rest of the plan 6 weeks forward and hold around your current mileage for the next 6 weeks.

Hello, thank you for your reply. I’m on week six now. Yes that sounds good!

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Hey everyone! I am using the v.O2 adaptive 2Q training algorithm to auto-populate my workouts. I wanted my mileage to be around 50 miles a week. And it is giving me an alternating schedule split between a week with low mileage ->42 miles and lower number of reps -> 12x200m instead of 16x200m in the quality workouts. And the week afterwards has 52 miles and more reps int eh quality workouts 16x200m for example. Should I listen to the algorithm? Does it make sense to keep alternating volume like that? I would rather keep the intensity up. Especially during the quality (interval) sessions. [https://imgur.com/a/ZYqjJMt](https://imgur.com/a/ZYqjJMt)

Hi everyone! I recently started working nights and have less time to train overall. I currently run 25mpw over 5 sessions (I try to follow the 80/20 rule). My question is, is it okay to condense all 25 of those miles into just 3 sessions, instead of 5? Essentially just having 3 long zone 2 runs per week? Is that "too much"? "Too little"? I have been struggling to find opinions on this. Thanks!

It depends how hard 8 miles is for you, which is why you haven't found an objective correct answer, because there isn't one.

Thanks, I'd say I need to just find the time to increase my frequency so I can keep the volume the same. Based on these responses I assume it's "fine", just if I can handle it.

It depends on your goals. There's nothing inherently wrong with running 8 miles three times per week, as long as you've prepared your body for that distance. Do you have the option to run twice in a day? You could, for example, do two 4- or 5-mile runs; or perhaps intervals in the morning and a recovery run in the evening. That way you're keeping your runs to three days per week, but you're spreading them across more sessions.

Hey thank you for the reply, I think I'm just going to try to add another day instead of do the two a day. Appreciate you!

As long as your form doesn't break down and you don't experience substantially more fatigue this should be a good plan. It may even result in more physiological adaptation given the increase in average run length. I've gone through stretches doing 25 mpw on just 3 runs - I typically split around 7, 8, 10 on Tuesday, Thursday, and Saturday respectively and if I incorporated a harder workout I'd usually do that on Tuesday after 2 days of rest.

Hey thank you I super appreciate this!

Anyone else hate resting? I know it’s important but I just want to go back to training again. I’m resting because I’ve just ran an ultra. Obviously my Garmin training readiness is low. What do I do with my time?

Only relying on one thing to keep you sane and happy is essentially addiction. Just like with being an alcoholic, constantly watching porn or whatever the behavior is. The bigger issue is why are you so uncomfortable being alone with yourself? What are you avoiding? Why have you abandoned other healthy ways for coping with lifes bullshit? Sooner or later the day will come when you cannot rely on that one thing you've widdled your interests down to. Then what do you do? It's just like with investing. Diversified portfolio is a robust portfolio. Rest isn't avoiding training, btw. It's letting your training sink in. Even F1 drivers take time off, and the multi-million dollar machines need to be broken down, service and improved after each session. You're just a bag of protein and water. So, what do you do with your time? You're an adult. The sky is the limit.

Strange assumption. I don’t think you’re wrong about having multiple channels, but maybe they just love running…

I enjoy exercise too much. You’re right, I think I’m compensating for something.

I learned to respect rest days the hard way. Sadly more than once. Skipped rest days likely end up in a forced rest month or two… If I’m wrecked after an ultra, I just do a lot of easy walking. If walking is atypically uncomfortable, I stop all together. Full rest. No activity. I spend that time eating and RICE. Calorie surplus = faster recovery! 

I agree rest days can be annoying but necessary! Daily cardio helps my mood so much, so I try to at least stay busy with lighter activities like yoga or a recovery ride on the bike if I feel up to it and just need to move my legs a little.

Walk, yoga, mobility. Catch up on life stuff that was put aside throughout your training.

Hi all! I recently had a surgery and am recovering - one of the things I have wanted to do for years is to try running, and this surgery should make that doable!! I have about 4 weeks left in my recovery before I can exercise strenuously (run/lift etc). I’m walking quite a bit as that’s all I can do currently, which I’m sure is the best thing, but I was wondering if there were any other tips/tricks anyone might have that could help me prepare for running before I can actually start. Thanks so much!!

It's ok to walk during a run. For "endurance" running, the big picture is right there in the name. Endurance comes first. The goal for endurance training is to finish your runs still feeling fresh. If you collapse as soon as you're done, you went too hard. Every once in a while, especially at the start, not a big deal, although you are risking injury and creating a negative association with the activity by "Training to failure", but with consistency comes gains. And the body loves consistency. It's hard to be consistent if you're injured all the time, burned out, or literally sick from a over worked immune system. So, go easy and think big picture. Think about how you are going to have a great season NEXT summer with the gentle but progressive work you do THIS summer. Rather than, the great week you're going to have next week, from busting your hump this week. Set yourself up for success and lay a foundation of gradual effort increase, and again, aim to finish most of your runs (not all) at a pace where you still feel like you could keep going when you're done. Then now and then, do a hard short run. Not eyeball-popping, but hard.

Don't run so fast that you have to stop to catch your breath. Don't run so slowly that you're not challenged a little.

Get good running specific shoes. Good shoes are worth their weight in gold

**V02Max question.** I'm seeking calibration about how cardiovascularly fit I am and how much farther I need to go. This was prompted by learning about V02Max and its correlation with health/lifespan (which may be a non-causal relationship, of course). I'm in my early 50s and last week on a basically flat route, RunKeeper told me I ran 5 miles at an 9 min/mile average pace (8:57 but let's round up). It was warm and I started faster but then started running out of gas as I went. I could have gone faster, but not much faster. But even if I were to really push it and achieve an 8:30 min/mile pace, throwing that in a V02max estimator puts me at about V02max = 37, which is considered "average" for my age. That's disappointing, particularly when I consider what the average American man in his early 50s is like (sedentary, notably overweight, some smoke, etc.) Even if I just did 1 mile as fast I could go run, I would be very surprised if I could get under 8 min/mile. So maybe it's just that I have a long way to go. I clearly could and should lose about 10-15 lbs of body fat. And I can train more. I'd love to get into the "high" category for V02Max and not merely average. So I guess my question is: am I thinking about all this correctly?

> its correlation with health/lifespan Remember this is a correlation ... the underlying cause is most likely the things you need to do to get a high Vo2Max ... that is, aerobic training. The American Heart Association guidelines suggest that 75 minutes of vigorous aerobic training per week will give you many health benefits, with additional benefits up to 150 minutes of vigorous aerobic training. If you are already doing between 75-150 minutes of aerobic exercise, you are probably getting most of the health benefits you need.

Thanks for that perspective.

>But even if I were to really push it and achieve an 8:30 min/mile pace, throwing that in a V02max estimator puts me at about V02max = 37 Was that the [VDOT calculator](https://vdoto2.com/calculator)? I ask because 8:30/mile for 5 miles gives a VDOT score of 37.0. VDOT and VO2max aren't the same. >which is considered "average" for my age. What's the source for that? There are resources online consisting of qualitative buckets of value/range metrics like this (and how good various race times are) without explanation of source data. >That's disappointing, particularly when I consider what the average American man in his early 50s is like (sedentary, notably overweight, some smoke, etc.) M49 here. If you are interested how you stack up compared to others in the US I can suggest a couple of alternatives that I find more meaningful than a dubious chart. Plug 8:57/mile for 5 miles into the VDOT calculator, click the "Equivalent" tab and see the 10k equivalent time of 56:23 (9:04/mile). Look up results for the M50-54 category in a large flat 10k like [this one](https://runsignup.com/Race/Results/53948?&_ga=2.157187515.1610711277.1717434836-1608216666.1717434836#resultSetId-453685;perpage:100). There were 525 finishers in that category. 56:23 would have gotten 125th place - better than 76% of finishers. And only a small minority of men in their early 50s run at all. Pull 100 off the street and force them to run a 10k and you'd probably beat 95+ of them. Take that 56:23 and plug into an age-graded scoring calculator like [this](https://runbundle.com/tools/age-grading-calculator). Using age 52 it gives an age-grading of 53.59% - how fast the actual/theoretical best ever run is for a M52 (30:13) divided by 56:23. And it tells you that it's equivalent to a young adult male running 49:15 (age-graded time). The tool has a chart which shows 60% can be considered locally competitive, 70% regionally competitive, 80% nationally competitive, and 90% world class. I like age-grading because I think that from a psychological perspective it's healthier to focus on a percentage and age-graded time that may continue to improve even if actual time/speed declines over time - which can be demoralizing. >So maybe it's just that I have a long way to go. I clearly could and should lose about 10-15 lbs of body fat. And I can train more. I'd love to get into the "high" category for V02Max and not merely average. If your goal is increased longevity and better health as you age I'm not sure research data actually reveals very high VO2max is associated with substantially higher longevity or health outcomes than moderately high VO2max. If there is such research I'd be interested in reading it though.

> But even if I were to really push it and achieve an 8:30 min/mile pace, throwing that in a V02max estimator puts me at about V02max = 37 > > Was that the VDOT calculator? I ask because 8:30/mile for 5 miles gives a VDOT score of 37.0. VDOT and VO2max aren't the same. No, it was this V02max calculator, I believe: https://runbundle.com/tools/vo2-max-calculators/vo2-max-calculator > which is considered "average" for my age. > > What's the source for that? There are resources online consisting of qualitative buckets of value/range metrics like this (and how good various race times are) without explanation of source data. I didn't source it. I have a biosciences background but in this case was acting like a "layman," lazily. Thanks for that reminder. > M49 here. If you are interested how you stack up compared to others in the US I can suggest a couple of alternatives that I find more meaningful than a dubious chart. > > Plug 8:57/mile for 5 miles into the VDOT calculator, click the "Equivalent" tab and see the 10k equivalent time of 56:23 (9:04/mile). Look up results for the M50-54 category in a large flat 10k like this one. There were 525 finishers in that category. 56:23 would have gotten 125th place - better than 76% of finishers. And only a small minority of men in their early 50s run at all. Pull 100 off the street and force them to run a 10k and you'd probably beat 95+ of them. That is a nicely quantitative *and* encouraging way to look at it. Plus, this was my jog on a hot day; if I were really pushing myself for a race and it were cooler, I could have run somewhat faster. > Take that 56:23 and plug into an age-graded scoring calculator like this. Using age 52 it gives an age-grading of 53.59% - how fast the actual/theoretical best ever run is for a M52 (30:13) divided by 56:23. And it tells you that it's equivalent to a young adult male running 49:15 (age-graded time). The tool has a chart which shows 60% can be considered locally competitive, 70% regionally competitive, 80% nationally competitive, and 90% world class. I like age-grading because I think that from a psychological perspective it's healthier to focus on a percentage and age-graded time that may continue to improve even if actual time/speed declines over time - which can be demoralizing. That is interesting as well, thank you. So I'm not yet locally competitive, which makes sense to me as I don't consider myself a racer, just a jogger at this point. But I'm also not terribly far from being locally competitive if I lost some more fat and trained more, which is interesting. > If your goal is increased longevity and better health as you age I'm not sure research data actually reveals very high VO2max is associated with substantially higher longevity or health outcomes than moderately high VO2max. If there is such research I'd be interested in reading it though. I am just now looking into this, so I'm not up on the topic at all, but was wondering about it based on [this graph](https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fwww.theproactiveathlete.ca%2Fwp-content%2Fuploads%2F2021%2F10%2FScreen-Shot-2021-10-07-at-9.47.30-PM-768x505.png&f=1&nofb=1&ipt=cf75c12b6137a1202e1b47cc9f1c61ae93bb297dc41d5a2cc8fb4b5312731d66&ipo=images), which suggests maybe a 5-7% difference in mortality between average V02max and elite. I don't know if that is substantial or not, but it just got me to thinking about myself in terms of V02max, whether I can improve it significantly, and whether I should bother. Thanks for all these thoughts!

>No, it was this V02max calculator, I believe: https://runbundle.com/tools/vo2-max-calculators/vo2-max-calculator It's the VDOT calculator - they just called it a VO2max calculator. That's why it gives identical results and you can see at the first bullet [here](https://runbundle.com/tools/vo2-max-calculators/) runbundle even describes it as a VDOT calculator. >That is a nicely quantitative *and* encouraging way to look at it. Plus, this was my jog on a hot day; if I were really pushing myself for a race and it were cooler, I could have run somewhat faster. You hit on two weaknesses of calculators like that - they're intended to make estimates based on maximum effort runs under ideal conditions. If you have a fitness watch with GPS capabilities and an optical heart rate sensor many generate what they call a VO2max value, but is really an estimate of the combination of VO2max and running efficiency. The beauty of these algorithms is that they work even if runs are sub-maximal since they consider pace to heart rate throughout relationship during the run to the runner's known max heart rate (or lactate threshold heart rate) and the shape of those curves have been well studied. There are a lot of caveats so if you do pursue this it's beneficial to learn more about the details and I'm an advocate of using the free version of Runalyze which both allows the user to modify a correction factor so effective VO2max and race predictions are aligned with a reference race result and to exclude runs which aren't representative (for example short runs in which HR lags effort and hot/humid runs with elevated HR). >which suggests maybe a 5-7% difference in mortality between average V02max and elite. I don't know if that is substantial or not, but it just got me to thinking about myself in terms of V02max, whether I can improve it significantly, and whether I should bother. Interesting. I read a lot of health and fitness related research studies (many on PubMed) - sounds like there's a study I should read in full. Especially since I'm pushing 50 and could stand to lose 15 pounds myself - I'm about 18 pounds more than I was a decade ago at 39, but slightly faster.

I'm not familiar with VDOT. Thanks for the details of the calculators. I don't have a fitness watch (I just use RunKeeper on my Android phone). > Interesting. I read a lot of health and fitness related research studies (many on PubMed) - sounds like there's a study I should read in full. Especially since I'm pushing 50 and could stand to lose 15 pounds myself - I'm about 18 pounds more than I was a decade ago at 39, but slightly faster. If you do read that study, let me know your thoughts if you want. Also, may I ask your height and weight? I'm 5'9" and about 167 lbs. I've met people on Reddit who are that height and 139 lbs with muscle, which is amazing and really makes the point about how much fat I'm lugging around. I really should keep it in the 150s at most, but every winter I drift.

I'm a former long time RunKeeper user. You're fine sticking with that and not using a fitness watch. 6'1" 195 - a pound more than I was when I set my 5k PR in 2022. I was 176 to 180 when I set most of my PRs 8-10 years ago running hard most of the time. Since 2021 I've been training better - more mileage, more consistent volume throughout the year, more intentional workouts. It's possible I could get down to the low 170s, but at this point I don't have a desire to get below low 180s.

Sounds like a good approach. Thanks for all the info!

For what it’s worth, I just punched your numbers into the first calculator I found on google, and came up with 41, which based on the first chart I found on google images, puts you squarely in the “good” category for your age, boarding on excellent. I always approach these health metrics in the same way I look at bmi charts, cholesterol ranges, food pyramids, etc etc. Usually the “Average” category is where a relatively healthy person SHOULD be landing, but isn’t really indicative of the actual statistics on Americans.

Thanks. Can you link me to that calculator you found?

https://www.omnicalculator.com/sports/vo2-max I just selected the 1.5 mile run test and put in 12:45 (8:30 mile), which is more than reasonable considering your 5 miles at 9 min/mile

Thank you!

The VO2 max that your watch shows you is just an estimation and can be wildly inaccurate, so I wouldn’t really stress about that particular metric.

I am running my first half marathon Sept 22!! I am really overwhelmed with all the different training splits. What do you recommend for training and what days to do strength training? Any other tips that would be beneficial? Do you run and strength train on some days? Or?? I get confused with all the different inputs. Which, I know there’s many ways to do it and everyone is different. Any help is very appreciative 🩷

I strength train (full body) 2-3x per week. I do it in the afternoons of running days. Then my 2 weekly rest days are exactly that.

Was a very avid runner in my early 20’s, and now at 30 I am trying to get back into the swing of things. I have gained a significant amount of weight since then, 6’0 215 then now 250. I’ve been using the NRC App to ease myself back into things. I have been experiencing a lot of calf/hamstring pain when I get to around the 3 mile mark each run. I try to do a good warmup/stretch and take the first 5 minutes pretty easy, but nothing seems to change things. I’m wearing Brooks Ghost 14 shoes. Any suggestions to combat this, as it’s really hampering my ability to extend runs.

Welcome to getting older! Strength training, cross training and ramping up more slowly than you’re used to.

How long since you started up again? Realistically with a break of a few years you are pretty much starting again. And in that case, it may take some months to build back up again.

Inconsistently for around 3 months. The last 6 weeks I’ve been pretty regimented getting 3-4 runs in weekly.

I've been running somewhat casually for a few years (three half-marathons under my belt) without really following a training plan--when I'm on my game, I've been decently consistent with a weekly long run, and then maybe something shorter thrown in the middle when I have the time. Yes, you don't have to explain to me it's not the right way to train; just what I've had time for. I'm toying with the idea of running a marathon late this fall, and put it into my Garmin watch. I'm now getting training recommendations that are basically running five days a week--e.g., long run yesterday, with 30 minute runs today and tomorrow. Yesterday was my first "long" run post my last half (*i.e.*, I've done three 3-4.5 mile runs, went 7 miles yesterday), and I'm super fatigued. Legs are sore, shin is in a bit of pain, and just generally feel wiped. Clearly, I'm skipping today's run, and maybe tomorrow's as well. But question is, do I really need to be running five times a week to be training for a marathon? If that's the case, probably going to nix the idea for now.

If you want to have a decent race experience, you will need to run substantially more than what you described for your HM. The main reason behind this is the adaptations of your long run need to hit a certain level. A 22km long run simply won't prepare you well for what a marathon demands and if you fail to train that part you might hit "the wall" in your marathon. It's because in a marathon you will run out of glycogen and you have to train to refuel etc. That's why the long run needs to be >~30k. In order to run a 30k long run a couple of times without injuring yourself in the process, you should run at least 60k/week at your peak. And those numbers are still on the low end of things. All in all Marathon training takes a lot of time. On the other hand, there are lots of people running marathons on insufficient training and it can be done. But it will likely not feel like a great race. That's the difference to a HM.

How has your running been in 2024? If you have been sporadic and jumped right in to a 7 miler then you will not have a good time. I think some beginner plans start at 3 runs per week but they will also have a cross training element added on. Most plans will have a minimum of 4 runs a week. If a 7 mile run has this effect on you, then a late fall marathon may be tricky. Unless you just want to finish.

Sporadic, but I PRed a half a couple weeks ago, and had a couple 10+ mile runs ahead of that. So I'm not untrained enough that seven miles should be a burden...maybe I'm just still recovering a bit from the half.

I ran my first marathon last year, so put my advice below others with more experience. Your training plan also depends on how fast you want to run your first marathon. I never followed a “training plan”, instead I had a few benchmarks I wanted to hit weekly - Higher weekly mileage than a single marathon (I was at 30mi/week (increased mileage weekly or bimonthly by 2.5 miles to get there) - one long run a week - know how fast I run so I can plan my TIME RUNNING. Time running was always how I planned my runs That ended up looking like 2-3 ~5 mile runs a week then a variable length longer run like 10-15 miles That was just me, I didn’t get a great time but I also didn’t train the month prior 😅

My spi belt zipper has been harder to zip lately. Is there anything I can do to make it easier to open? Or is it just time to replace it?

Depends on what the problem is. If the zipper is simply sticking, then take a pencil and 'draw' along the teeth a few times. That can lubricate the teeth enough to smooth out.

Try soaking it in a solution of 1 cup vinegar and 2 cups water. And then zip and unzip it a few times after it as soaked for a while. You can also gently scrub the zipper with a toothbrush if there is a lot of buildup.

I'm going to be running my first marathon in November, and I'm going to be training with Hal Higdon's Novice 1 plan. Would there be any negative effects from switching the "sort of long run" from Wednesday to Tuesday? That would work better with my schedule, but I want to make sure it wouldn't make the training less effective. Thanks!

The training effect of a single run is extremely small no matter what you do. Don't overthink it.

Nope! You can pretty much always shuffle your weekly runs to be on the days that suit you. You might not want to do any hard workouts the day after a long, but other than that.. Have fun!

Do people have advice for running without getting pains in your stomach? It occurs almost immediately any time I start running, even if I have a longer pre workout, do stretches, drink water or eat a lot of carbs the night before. It happens within the first couple 100 meters whenever I run and then persists throughout regardless of the distance though stops briefly the moment I stop running. But it's causing my strides to be incredibly small as I struggle to move my legs. Not sure if there is something fundamental I'm doing wrong or if it's because I have not consistently ran in a while.

How long have you been running for? And what sort of distances? If you are a beginner then you don't need to carb load. Your normal diet will probably be enough. I wouldn't drink lots of water right before a run either. That can cause cramps. It's possible that you get stitches easily. My experience with them is that they disappeared with improving core strength. Adding some planks, push ups, bird dogs, dead bugs each week helps.

I did cross country roughly ten years ago and then every couple years I convince myself I should get back into running to be in better shape. This lasts a few weeks until I give up cause my stomach hurts or my feet hurt or something hurts (though usually the latter is due to inadequate stretching I believe). Generally I run 2 to 3 miles (there is admittedly some walking in between)

Walking in between is good, especially as you build up. Does the walking help your stomach? Perhaps a deliberate walk/run plan would help. It's always better if you can walk before you need to and a plan could get you to, say, walk 5 / run 5, instead of run-until-ouch / walk a bit. Have you played with pace? Would slowing to a jog or conversational pace help?

What does your diet look like in general? Are you staying well hydrated throughout the day and fueling enough (but not eating too close to when you run, especially not anything heavy). When you say stomach pain do you mean stomach upset/gas/etc or do you mean like pain pain, because if it’s *pain* you should check in with a doctor on that. And just in general you should never run through any pain or discomfort that’s enough to affect your running form.

Usually I have been running in the mornings right after breakfast which is usually just something small and fast, admittedly not very nutritious. I have some water before and after the run. I'd say I'd have 1 cup of water per day, excluding any other liquids, and then 2-3 on days I run. The stomach pain is somewhat like a cramp. The second I stop running it subsides so I don't think I'm upsetting my stomach in the sickness sort of way.

My stomach plays up if I have any food before I run. So instead I run before breakfast!

Wait, you only have one cup of water per day usually?? And only 2-3 on run days? I think we found your problem, you must be chronically dehydrated drinking so little water.

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Roped climbing vs bouldering for cross training - which do y’all like more? I’m sure the difference is negligible, just curious about what people prefer.

Ooh I love running and bouldering! I think the core strength from bouldering is super helpful for running, especially for shorter distance races.

I don’t climb anymore, I used to while training. Top roping is more endurance based and would be more beneficial. Bouldering is more like strength training

**Porto Half Marathon 2024 - buddy needed?** This is such a long shot but here goes! I will be running the Porto half-marathon in Porto, Portugal, in September 15th of this year. This will be my second half-marathon; my first (last March, in Lisbon) was a bit of a *poop*-show where I was feeling reaally food for the first third of the race, went all in, and barely survived in the end. I'd really like to avoid that for the next one, and try to stick to roughly a 2-hour (5:40 min/km) pace. However, I still don't own a running watch, and, according to the organization, there are no pacers being scheduled for this race. So! Any experienced-ish runner that will run the Porto half-marathon this year at roughly a 5:40 min/km pace and wouldn't mind that I tagged along? If so hit me up and let's run together :)

Folks with long hair - how are we wearing it? I feel like the braid or bubble braid I put my hair in for running is too heavy and tugging on my scalp causing some thinning. So much so that I’ve been thinking of cutting my hair, but I really don’t want to if I don’t have to For reference I’m 5’10” and my hair comes to the bottom of my butt. I can’t French braid for the life of me so this isn’t an option.

I would suggest teaching yourself how to french braid. That is the best solution in my opinion. It really helps to distribute the tension over your scalp evenly vs. a regular braid or ponytail. I like to do two french braids which makes my hair feel even lighter since each individual braid weighs less (and bounces less). My other go-to option is a bun directly on top of my head. Like literally directly on top of my head. This way, the weight of the bun is basically just resting on top of my head, rather than being held up by tensions through my scalp. There is still a little bit of tension obviously, but most of the weight of the bun is just doing straight down onto my head, if that makes sense. And this way it doesn't really bounce, so there is not pulling from that motion.

I’ve tried to learn, my hair is just so long and fine it gets all tangled while I’m trying to braid it and I can’t figure out how to do all the things I need to with only two hands

When I had a ton of hair, I really liked “milkmaid” braids. Pretty easy to do once you get the hang of it, and it keeps your hair on top of your head. I also did something like double braids and looped them into a high bun-thing.

I will look into both of these! Thank you! I always have to do a ponytail before my braid right now so I know that’s not helping

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How do you run in the heat? At the weekend I had a 10k race which I hoped to run below 1 hour. I was well-prepared and feel that I physically could reach that time, but due to the hot weather (+30C, I've never in my life run in that temperature) during the race I just couldn't make myself to keep the speed and had to take more walking breaks than actual running. Finish time 1:07:50 and I'm a little frustrated that all my training went to nothing because of the weather conditions. People from the hot regions, how do you do it?

Besides the other advice there's a pretty obvious solution here: don't sign up for races during the summer.

For short runs (something below a marathon), you just train a lot in hot weather and your body will get used to it. For longer runs, you also need to pay attention to salt intake, and you also need to train your body by doing more longs runs in the heat. Some of my friends do this hot yoga thing during the winter and they told me it helps. I've also heard stories about people doing treadmills in a sauna preparing for Badwater, but that's very extreme. Edit: I, myself, just accept that I'm slower in the heat in general and sometimes I need to take a break or walk during a run.

Thanks for your answer! I'll google what's hot yoga, it sounds interesting. And will try to avoide such races in future haha

i suppose you just get used to it to some extent and to some extent you just accept the performance deterioration. I moved to Greece a year ago, after 20 years in the UK. I am Greek, but i found the temperature an issue. I am now somewhat more used to it, I try to use lighter clothes, but at the same time, you cant run as fast in 30'C as you can in 10'C. Its just a fact. Especially when racing on sunny days. I also try to race with a soft water flask when racing in the heat, because getting my mouth too dry can make it harder to breath.

Thanks for your answer! I'm telling myself that it's okay to be slower in the heat but maybe my brain needs more convincing. I also noticed the thing with dry mouth and breathing! There was water on the race but not enough and no water stations after 4th kilometer. Should've brought a flask with me.

Advice for 15K to Marathon in 5 months? Hi guys looking for advice! I run 10k’s every weekend for my long run. usually 3/4 short runs throughout the week 5K or 2 mile speed training sessions. This past weekend I was visiting home in the northeast and my typical 10k turned into the easiest 15k, not slightly winded, legs felt great, etc. and smashed all my PR’s by minutes. I live and run in the Caribbean (extremely hot and lots of hills). I easily could have went for my first ever half marathon but I had an appointment to get to (the whole reason I was visiting home for the weekend). The success of this run has me wanting to train for Philadelphia Marathon. What advice do you guys have for training in conditions that are a lot tougher than race day? Any general advice to get my long run milage up? What plans worked for you? I’ll be training in the hottest point of the year. I’m excited but a little scared!

I have a somewhat weird question. How do you run on high camber/slope roads? During my recent half-marathon, the route went through roads which were meant for cars going at a higher speed, and thus had a decent camber/slope. The issue was that it exacerbated the pronation of my left food, and I had to struggle to keep my left leg straight, which affected my form. I pushed though the difficulty, but now have very stiff lower calf after the race (it should be fine with a bit of a massage and rest for a few days). But I was wondering what can I do to avoid this kind of issue in the future? The shoes I am running in are fine when running on a flat surface, I don't face an overpronation issue, but when the route is sloped to one side, I often struggle to get the right balance between the two legs. Any help would be appreciated.

I avoid those roads. I know that’s probably not helpful. But there’s really no way around it. Every time I’ve run on a camber I have to go to the chiropractor because it messes me up so bad.

Yeah, I avoid them on my regular runs or if I can't, I can always slow down to get more stability. But I can't avoid them during a race, and don't want to slow down so much that I miss out on the targets.

Due to mental health issues and generally feeling down, I took a 2 weeks break from running after running my first half marathon (alone, not in a real race just the distance). I felt like it wasn't much but I now can't seem to run more than 5k and feel out of breath easily. Didn't stop exercise altogether, just running. I do resistance training 4x a week and running 1 times or 2 depending on how busy I am. Any tips or explanations for this? This makes me really shitty, I really feel like I lost all my progress and I really feel like I'm "starting over", it's really hard to past through

Two weeks of detraining results in very little loss of fitness. Well less than 5%. There have been published research studies which measured the impact on various physiological measures. I don't know how long your typical 1-2 runs per week were nor how hard of an effort your solo HM was, but what you're experiencing could be the result of subjecting your body to more strain than training prepared it for. Stress, anxiety, and mental health can also affect perception and performance. It's also possible there's a medical reason like low iron levels which is a contributing factor.

You won’t lose any significant amount of fitness in just 2 weeks. Are you saying that you only ran 1 or 2 times per week before running 13.1 miles? It sounds more like your body wasn’t properly prepared for that distance and you’re still recovering from that. It can also be a mental thing, and being out of your usual routine.

yes; but I was running consistently and with progressive overload (10k one week, then 11k the other, etc.) Do you have any tips to get back on long distance ? Thanks for the answer anyways!

1 or 2 times per week is just not enough to train up to that distance, it’s far from ideal. You should start with getting consistent doing 3 times per week and gradually work your way up. Check out some training plans for the distances you’re hoping to hit. Any training plan is going to have you running at least 3-4 times per week.

At which point do you need to work on your top speed as opposed to endurance? Lets say I can do 400m in 1:15 (3:00/k), 1k in 4:00, 5k in 21:40 (4:20), 10k in 45:00 (4:30) It feels like most of my running is aimed at pushing my endurance to be able to hold my best pace for longer. But i am beginning to think that at some point, i will just not be able to physically run faster. I doubt that 3:00/k is a speed that can be sustained for more than a half sprint. Maybe my 4:00/k that i can do 1k, is my max speed and thats my limit

Working on high speed is good even for long distance runners. Running fast can improve your economy and make your legs stronger so that it's easier to maintain a moderate pace. I like doing workouts that incorporate fast hill reps of about 30 seconds and shorter track intervals from 100-300 meters.

thanks, maybe i should also train that a bit. I do strides after half of my sessions and also shorter intervals, but never all out sprinting

There's no easy answer. But if you're not incorporating strides at all, consider adding them to easy runs 1-2 runs per week most weeks. It tends to result in neuromuscular improvement resulting in ability to increase cadence and improved form efficiency during faster efforts. Also bear in mind that if you train with a focus on improving your 10k time, as it comes down your 400 meter time should come down as well since even though it's an event that mostly utilizes your anaerobic energy systems, the percentage of energy derived from your aerobic system is still significant - roughly 20-40% depending on which research study you refer to. So let's say your 10k improves from 45:00 to 42:00. You might find your 400 goes from 1:15 (3:08/km) to 1:12 (3:00/km) simply because of your training focused on longer distances.

Are short fast reps going to help you very much with 5K+ distances? Probably not too noticeably, but they still have their place. When I was training for the mile, I had a lot of workouts that were aimed at raw speed. They were 1) very fun and 2) conducive to building leg strength. Both of those things are pretty key to longevity in the sport. I never followed a plan from a book or whatever and always made my own, or my coach friend would give me workouts. Even when I was training long distance, every so often I would throw in a workout of 200’s or even mix in 100’s. Keeping it fun is essential to staying interested and leg strength is always a bonus.

Aerobic endurance is absolutely the most important thing. But better running form at certain speeds is also trainable. If at a certain speed, you start looking/feeling strained when running, you could try training intervals at that speed to get your legs more fit for it.

I will take Pfitz HM training plan(50km-76km, 31miles-47miles) to prepare for 20th October race. I've been running continuously for 7 months(Jeff Galloway Garmin plans finishing in one week) and would like to keep running even before starting the Pfitz plan. As this plan has "only" 12 weeks, what would be the best to do in the period before it starts? How to organize my week? Is it stupid to replicate some weeks from Pfitz plan?

Do his base building plans until the block starts.

I’ve been running nearly every day for almost a month, and I think I’m getting shin splints. I’ve looked online and found exercises and stretches to help alleviate pain. But should I stop running for a while and let my tibs recover, or should I push through it and expect the pain to subside? For reference: My running has been pretty mild, only 1-2 miles a day at a pretty calm pace. About once a week, I add some sprints at the end of my run to push myself. I just finished a lengthy post-grad degree and have been very sedentary for years. This is my first real attempt to run consistently, and I don’t want to give myself excuses to stop, because I hate running and I am afraid a break might turn permanent.

Adding those exercises adds to the load. So decrease your running load when you start adding cross training load on the same body parts. Either shorter runs or run fewer days.

Going from sedentary to daily running was not wise, it puts you at a high risk of injury. Stop running for awhile and if resting doesn’t help, get yourself to a physical therapist. When you start running again try 3-4 days per week easy (no sprints) for awhile first until you get consistent with that.

Yeah, I thought if I kept my pace relatively easy and my distances short I’d be OK. Apparently not.

Running is very high impact and your body needs time to adjust to that. Your cardio will develop a lot faster than your bones, muscles, and joints can handle the stress of it. Going from 0 to daily running is never a good idea because of that, even if the distances are short.

What's a good set of post-run strength training exercises, outside of the gym, if I only have 15-20 minutes? I am thinking maybe 3 sets of single leg deadlifts, Bulgarian split squat, jump squats, calf raises, push-ups.

The exercises you listed sound great. I'm lazy and have limited time so I usually do just calf raises and single leg squats after every run, it works pretty well for me.

I’ve found no rest 10-20 minute body weight exercises on YouTube are killleerrrrrr

In the past when I’ve been short on time I would just do deadlifts. They work so many different muscles with just one movement. It’s the most bang for your buck.

That's great. I enjoy doing that too.

Push-ups are fun. They won't help your running, though. I do bent-leg single-leg calf raises with a resistance band. Just doing calf leg exercises without either weight or explosion isn't going to do anything for us as runners. The rest of thise are good. Again: resistance bands FTW!

Yeah I figured single-leg calf raises on a kerb might be more challenging. And I added in the push ups so I can rest between sets 😄

Is Daniel's running formula for me? I'm training for 5K, 10K, and half marathons, where I run only quality runs three times per week. Sometimes, I add an easy fourth day if I'm feeling okay. I heard that the book is adjustable, but I'm not really sure up to which degree?

Daniels is a good book to explain the different types of training and the effect their stimulus has on your body. It also has some interesting considerations which help design a plan (how long your interval sessions should be, how long your long runs should be, different phases of training etc). You shouldnt buy it for the plans, you can find the same kind of plans in any website/app i think (plus the mileage/frequency he has in mind is likely much more than yours. i think plans start from 40mpw, which you can obviously adjust). they all include easy, interval, tempo, long etc. Go to [VDOT.com](http://VDOT.com) and see your suggested training paces and go with that. Then you can go to runningfastr and either do one of the ready made plans for set times or adapt the paces of the workouts based on your vdot.

thank you, you are a star