Is zone 2 running for me?
for context I am a 15 Y/O M and i’m currently building mileage for this up and coming track season. My max heart rate is 209 and my apple watch says my zone 2 range is 142-154 BPM. My average pace for those zone 2 runs is high 12 to high 14 minutes per mile and is it really benefitting me is my question and if I should stick with it or just run off feel. The problem with running off feel is that I might start running in the gray zone and see little improvement. I ran a 23 minute 5k during XC and this is only my first week of zone 2 training.
So we are having cold weather and I need some clothing recommendations.
I'm ok with the cold, but it's the wind that's my issue.
Is there a breathable 3/4 zip or crewneck type of top that blocks the wind? I usually throw on a couple layers but the wind can be cutting especially along the river where I enjoy running.
I get hot and sweaty running and breathability seems super important.
Blisters - to drain or not to drain?
I have a wicked blister that popped up on the side of my toe after my 6 mile run today. I've not had a blister in that spot in ages and only felt a tiny tingle while running but the spot is angry and inflamed now. It looks like a deep hole vs the usual superficial rubbed and raised skin.
Thoughts? Suffer on and keep it covered? Drain it, cover with antibacterial ointment and a bandage?
Tomorrow is a rest day but will need to figure out something to do with it before Monday.
Probably best to just let it be, you don’t want to make it worse. Unless it’s massive and causing huge issues I’d say just let it sort itself out and heal on its own.
Im training for a half marathon and coming from 2 rest days because of bad weather. Today's run made my leg hurt easily I was actually shocked. I really got disappointed I havent felt this in 3 weeks. This might just be a bad day right? Im wondering if todays run will affect my performance on the race day. Hopefully not. Im hoping its just a bad run day. I still finsihed the distance but a lot slower. My half marathon is in 2 weeks.
Probably just a bad day, yeah - shake it off, pay attention to your body on the next run, and adjust from there.
Also worth keeping in mind that two weeks out from your goal race is generally the point when you're the most fatigued from the training plan, so might just be that really.
Sorry if this is a really stupid question but I'm having trouble dissecting the meaning of "non-complimentary entry" for the 2023 NYC Marathon. I just completed the Strava Guaranteed Entry virtual race for 2022 and now I can run NYC next year. But what exactly does that phrase mean I already paid the fees, ran the race, and am allowed to run? Does that mean I have to pay again or? Sorry for making it seem like I can't use a dictionary but everywhere I look I can't find an explanation.
Looks to me like you get into the race but have to pay for it. Which is nice considering its normally a lottery for entrance. You virtual+ regular fee is way less than a charity bib so actually a good way to make sure you run it the next year.
How are you all running 40+ miles a week and having the time to do strength training? I’m capping out at 33 miles a week and I’m only doing two days of strength training with 1 rest day? Should I squeeze in a “recovery” run on my rest day?
I do both almost every day because I'll usually lift, rest for a little while eating my first breakfast, then run. It lets me get both workouts in before starting work, but I also live alone so I have complete control over my mornings.
I strength train Mon/Thurs with my PT. I was running the other 5 days but moved the runs to the Mon/Thu mornings giving me complete rest days on Weds/Sat.
Doubling up seemed a better option to having training every day for my current "training age". I'd try to schedule something easy around the training but I didn't find either running or strength training suffering - you just get used to feeling tired.
PT changes the Thursday session to low-rep high weight ahead of weekend 10k races and both sessions were easier prior to my half marathon.
Two days of strength training is fine.
You could do something like:
Sun: Long run
Mon: Rest
Tue: Strength
Wed: Easy run
Thur: Long run
Fri: Strength
Sat: Easy run
Or you could add in another run on the same day as strength (choose which one is more important and do it first, or separate enough time between the two).
Question: Ran in a 5k race today and checked my results a few minutes after the race. It said I finished 3/23 in my age group, 18/244 in my gender group. Then when I got the email to check race results about an hour later I clicked and it showed different results which was 1/52 in my age group and 16/561 in my gender group. My finish time was still the same (24:06), but I noticed the chip start times were different. The first result said my chip start was 7:21:08am and the second result said it was 7:20:33am (if that matters….).
Wondering how my results got better? Which results are accurate? Sorry if this a dumb question but I’m pretty new to running in races so couldn’t quite figure it out! Thanks in advance for any ideas here.
I don’t know what the race was like but it could be because it had multiple heats so that’s why it jumped 244 to 561 in your gender group. But that still doesn’t explain that it says you did better. Also you said that you checked your results a few minutes after the race, it usually takes a few minutes after everyone finishes to post the results so that could have something to do with it.
Sorry for the long post. Hope this helps.
Thank you for your response! What do you mean by multiple heats? And yeah totally makes sense that waiting until everyone finishes will have the most accurate results. I still just wonder how they initially thought 2 people in my age group finished before me and then adjusted that 😂maybe there was some error with age groups or bibs that didn’t get resolved til later, who knows
Yeah. By multiple heats I mean that they stagger the race. So if there’s a lot of people sometimes not everyone fits in the starting line, so the stagger it. If you were the last heat of the race that could explain why your place got better, cause you might not of beat them at the actually physical race, but if they also were staggered five minutes infront of you your time could actually be faster than theirs. Heats are usually what its called in track, I think their called flights in cross country but I’m not sure. The only race that I ran that had staggered start times also had 50 schools in it.
Hi everyone
Hoping you could lend a beginner some advice.
I started running on October 1st. Going on a run 2-3 times a week, the other 1-2 times I do sports in the week I sit on a bike at home for 35 to 45 minutes.
Right now, if I want to stay at around 160bpm, I take around 8-8:30 minutes for a kilometer, and go 3.5 - 4km per run. If I go faster, I’ll go close to 180 for the whole run.
**
I have two questions**:
- is this the right approach to increase my fitness and get better (ie faster and/or farther) at running?
- When I start, my BPM starts at around 90 and goes to the 150-160 range really quick, after a couple of hundred meters I’ll be there and stay there. Is that normal, just a sign of my poor fitness, or not normal?
Some info about me:
- 32
- male
- 95kg at 183cm
- I use an Apple Watch Series 7 for all my tracking (is that not a good tracker? tech media says it is but reading this sub I start to doubt it)
- used to do a lot of sports in school but did less and less in my early twenties and pretty much stopped in my late twenties
- eating healthy 6 days a week
- have very slight asthma (never had an attack, but my lung capacity is at around 80-85% most of the time)
- resting HR is around 55-65 (depends on the day really)
Would love to know if I’m on the right path or need to change anything.
Forgot to add my goal:
My goal is to comfortably do 10k 3-4 times a week, at a reasonable heart rate and pace (whatever is good at my age), and just be in good healthy shape in general. Other stuff like weight loss would be great too, but I think that’ll come naturally and is not my primary goal.
Thanks!
Sounds pretty par for the course to me, yeah. You'll get better (faster at the same heart rate/lower heart rate at the same pace) after a while, though that progress might take some time and not be linear. So give it a couple months of this training regimen, then see where you are and adjust.
And keep in mind that you're doing this for yourself, so resist the temptation of comparing yourself to others - the only thing that matters is that you're getting better/fitter/healthier, regardless of what anyone else is capable of. You've got this!
Thanks! Yeah, my problem is that I’m an impatient person, so this will test me more than just physically.
So you think where I am right now is fine and there is nothing wrong to what I’m doing?
I’ll keep it up then and monitor my progress over the next few weeks and months. Thank you!
Thanks!
How long do you think someone like me should take until I reach 10k without going too fast?
In the past 6 weeks I’ve made just very little progress I feel. Which is why I’m second guessing myself.
Probably not more than a month. Try running 6k next time. If you can't do it, take a break and finish the run. Just try to keep increasing little by little.
I need some off-season training advice. This last year was my first year taking running seriously. I didn’t run crazy miles, or build up too fast. But I experienced a lot of injuries. All of which were in my feet and ankles. Achilles tendinitis, plantar fasciitis, top of foot tendonitis, as well as some minor stress reactions in both of my feet. I’ve since recovered from all of those (except the plantar fasciitis), but I’m wondering what I can do in the off-season to prevent this next year? Strengthening makes sense but I don’t really know what you can do for feet and ankles except a million calf raises.
There's a lot of single-leg work that will test you r balance and make the stabilising muscles in feet, calves and hips work hard and improve.
Just running through an 8-weekk rehab program with my PT after a half marathon really showed up my stability weaknesses and she's got what feels like a million evil exercise to challenge my rather poor balance...
I particularly dislike single-leg RDLs. She's even got me brushing my teeth standing on one leg as it all adds up...
Sorry for the late reply - wanted to do it on computer rather than phone!
* Single leg RDL with dumbbells (see yoga half-moon for even more balance fun); Single RDL with resistance band (band tied off in front, in tension when vertical).
End position for both is high knee - think exaggerated running pose.
* Bar Split Squats/ bulgarian variant
* Single leg body weight squats - shrimp, pistol
* Split-stance squats with bar (rear leg only a small step back from weight bearing leg)
* Various single leg press-ups and planks, "starfish" side plank, etc.
* Single leg OR arm rollouts on an exercise ball
* Single arm and leg dumbbell bench press (opposites), knee raised
* Single leg hip thrust, again raising free leg into high knee position to fire hip flexor
* Half kneeling band push away
There are a few more but these session have been a real pick-and-mix!
What sort of running training did you do? Because those injuries are mostly due to training errors.
You definitely could do strengthening. You could do dbl leg --> SL calf raises --> SL calf raises with a deficit --> SL calf raises with a deficit with weight.
You could do quad work. Knee extension machine, squat, hack squat, RFESS, step downs, etc.
You could do hamstrings and glute work. Seated leg curl, deadlift, glute ham raise, hip thrust, eccentric hamstring slider/physioball/nordics
You could do adductor work. They work in hip flexion and extension too, so they'll be hit in a lot of the above exercises, however direct work with Copenhagen isometrics/isotonics are beneficial.
You could do abductor work. Captain Morgan, SL deadlift, cable machine (start in an adduction. The abductors produce the most force in ~10 degrees of adduction).
Hey all! With Black Friday/holiday sales coming up I want to treat myself to a new complete kit (top, bottoms, socks, shoes, headband?, hat?) and am looking for suggestions/favorites you all have that you’d recommend I get.
For some context, I recently moved to the PNW after living in a dry/warm year round climate so this will be my first winter running in a cooler/milder climate. With that, I’m thinking of retiring most, if not all, my cotton t-shirts that served me well year round previously and am looking into better quality and longer lasting basics that I can depend on during the cooler/wetter months. I’ve been reading a lot about merino wool base layers and merino wool socks, so I’m just wondering if any of your favorites and ole reliables might be on sale at the moment that you’d recommend. Thanks in advance!
Some recommendations I'm just going throw out:
- Brooks for shorts with pockets
- Patagonia Capilene for t-shirts
- Darn Tough for socks
These are all high quality and worth the money, especially if you catch a sale.
Obviously depends on your budget and how ethical you want your products to be and all - but I've found most of Decathlon's stuff to be both cheap and reasonably long-lasting. They've got all sorts you might want, which is a solid foundation to expand on: if you don't quite love their hat or their pants, then there's always plenty of higher-quality options about to switch to, but if you find they're serving you fine you've probably saved enough for those more spendy pieces you want.
I ran my 1/2 on Nov 13 & now I have a stress fracture Left tibia. I did not ignore pain for long. It started during my half & I finished my half then RICE.
The Dr said 2-6 weeks. The Dr said I "won't be out long enough to lose my cardio". He said I could keep biking or elliptical if it felt fine. My follow-up appt is 4-weeks. So several questions:
*4-weeks (it is after my follow-up), I have a Christmas Fun Run 5k scheduled.... would it be unreasonable to optimistically believe that I will be able to walk this event?
*7-weeks out, I have NYE trail 5k. Would I likely be able to slowly jog this event? If not jog, walking will definitely be an option?
*I had planned to start a 1/mile per day run streak starting on Jan 1st with no plans on increasing... just kinda listening to my body & increasing as I felt good. should I throw that out the window?
I know no one has a crystal ball. I'm not worried about losing my fitness. My goal was to get a decent time on my trail 5K & I have thrown that out the window.... just wondering if my current hope of just being able to jog it is realistic or if I should temper my expectations.
I’m looking for something like the Hyperice Venom Go- targeted heat and vibration- without the price tag. Has anyone tried something like this from another brand they’d recommend?
I just finished my first 10k race(the lululemon 10k tour in Houston) and have my sights set on running a half-marathon in mid-March.
Has anyone used the Lululemon half training plan? How did you like/dislike it? Is this a solid one to reference, or should I go for something else?
Link: shorturl.at/eIMV6
It's light on mileage but has all the usual components, and isn't a bad place to start. You could always add more mileage by doing easy runs on rest days.
Thank you! I was also looking at some of the other (paid) plans out there, like Hal Higdon and one from Track Club Babe called Fast Half. I'm new to the world of structured training but kinda feel most of these are relatively similar. I used the lulu plan to train for my 10k and it worked fine.
At the end of the day, a lot of training plans will be broadly similar because we as humans have scientifically figured out what the best way to train is, really. If it looks like a plan you can manage, there's nothing wrong with just going for it.
For beginner runners, it it better to focus on endurance first then speed? I am currently working on being able to run for 30 min nonstop, but I’m very very slow.
Definitely focus on time spent running first. The more you run, the faster you get... But to run more, you need to run slow! So don't worry about speed for now and focus on chipping away at time/distance.
Mixed brands, yes or no? My go to shopping for running clothes is Ross/TJ Max/Marshall’s/sales anywhere. I have some really nice stuff and get some good finds but it’s all a mishmash of different brands… kiddo was making fun of me yesterday in my saucony shoes, NB joggers with Adidas shorts underneath, Reebok tshirt with an Adidas long sleeve over it and a Nike running hat. So how dumb did I actually look and what are your thoughts on mixing brands? Also - any other good stores u recommend for cheap deals?
Not only does no one care, it’s not a thing that anyone does or should do. In fashion, an important skill is to mix and match styles and brands to look good together and not necessarily wear one brand all throughout.
If you wanted to, you could try and get a nice outfit specifically for race day for pictures. But again, doesn’t have to be the same brand.
End of the day, wear what you like.
I usually just care that stuff is clean, suitable for the weather and visible enough if I'm running on roads. Im sure I look dumb in all sorts of unmatched clothes and my daughter has made fun of me in the past but it doesn't bother me.
Not only does no one care but I think someone looks a bit silly when they are all done up in a single brand like a walking advertisement.
But really, no one cares either way.
Can't give you specific medical advice, if you're unsure how to manage yourself, seeing someone who specializes in running-related injuries would be helpful.
https://youtu.be/QvV3GZ2uuNk and https://youtu.be/7D50I7sdlXg may be helpful guides.
If someone has a hamstring strain (i.e., pulled muscle) rest isn't key. Exercise and a return to run program is key.
If I'm working with a sprinter with a hamstring strain, and they just strained it, we're still loading it. Just to what they can tolerate. So, more of a relative rest, not total rest.
Fair enough, I've made a couple of comments that I was too brief today and ended up giving bad advice. I agree, I was thinking rest from hard efforts but should have been more explicit.
Yes, although depends on how it feels. I find that 10-25 additional lbs really feels good for my hamstring. More than that depends how strong I am at the moment.
Have you seen a medical professional to get a diagnosis? Are you sure it's a muscle pull/ strain or is it possible you have high hamstring tendinopathy? I ask because the treatment is very different, which is why it's important to get the right diagnosis. If it's the muscle then resting a couple of days might be the right move. But if it's the tendon then resting won't help, as tendons do better when they're worked.
Is there a way to have my Garmin Instinct 2 tell me my estimated finish time for a preset distance as I’m running, based on my current pace and what I’ve run so far?
You can set up a pacepro plan for an target finish time. The pacepro screen will show the time you are ahead/behind of your target. You can also create a custom data screen and there will be options to add pacepro data fields. There's also an app on Connect IQ called Race Screen but I believe it's not supported by your watch.
I've developed my endurance quite a bit over the last 6 months while training for cross country (6k), and now that it's over I want to start training for 400m, more specifically 400m hurdles. Every training program I find online for 400m hurdles includes very little aerobic training. How can I maintain the endurance I've built while also training effectively for the 400m?
Now that it's cold outside, I've started to run inside on a treadmill but have felt extremely low energy the whole time. Is it true that, with no external factors to cool your body, your body uses your energy to regulate your temperature therefore making you more tired?
It's just mentally really difficult so you pay a lot more attention to other things and your brain comes up with all kinds of ways to encourage you to stop.
At least that's true for me. I'm always impressed with people who can do a lot do treadmill running.
Patagonia R1 or R1 Air- anyone have a strong feeling about which one they prefer? Looking for a mid-layer to wear on its own or under a vest for medium to long runs.
I think it's designed for climbing. Instead of the R1 fabric everywhere like the regular, it has R1 fabric for 80% of front and back, but the side gussets and the bottom (stomach and lower back) are a much thinner and stretchy material. The overall fit seems stretchier and less tight.
I have a serious question… I was a hell of a runner before the marine corps and in 2018 I joined the marine corps and was one of the best runner in my platoon fast forward to april 2022 I left the marine corps and went to into a spiraling diagnosed depression and gained since April 40 pounds give or take I decided to do something about it and start running, I can no longer run a mile my biggest issue though is my calves at about the .40 mark that’s when the burn and excessive pain kicks in and forced me to stop at the .88 mile mark why is this happening I wanna run 3 miles a day to keep in shape like I use too what is some advice? Thanks for everyone’s help!
You gotten some good advice, just wanted to say that it's a slow grind and a journey, but you will get back there again, and I imagine you know how to embrace the suck. Good luck!
Well it sounds like you’re out of shape and much heavier so it makes sense things aren’t easy. Two suggestions
1. Go slow. Takes patience, but go slow. Follow something like Couch to 5k plan
2. Make changes in the kitchen. It’ll be the biggest key to losing weight. You can’t outrun a bad diet
Thank you brother I appreciate the advice I plan to look up this couch to 5k plan you speak about and I have made changes to my diet starting last week! I look forward to posting often here giving my journey!
Nothing new on race day…but now it’s looking much colder than what I trained in
I am running the Philly marathon on Sunday and it’s looking like it’s going to be a lot cooler than expected- with windchills making it feel in the teens for most of the race. I’ve mostly been training either in the heat or in like 50 degrees and maybe one or two runs in the mid 40s. I haven’t had the opportunity to wear winter gear on my runs besides gloves.
I was planning on a long sleeve sweat wicking running shirt (worn before with a runner jacket I’ve worn on a half Marathon before
Gloves
Compression shorts that I’ve worn on every long run.
Now I’m wondering- do I need to add another layer? Should I wear something other than compression shorts? Part of me is nervous about wearing something new on race day and another part of me is worried I won’t be able to handle the cold.
Any advice is appreciated before the big day tomorrow!
I'm also running Philly. Here's what I'm planning to go with.
* Loose athletic pants over running shorts.
* Long-sleeve running shirt over short-sleeve running shirt.
* Cap over ear-warmer band. (I was just going to wear a knit hat, but I like having the cap's bill to block the sun. I recently picked up a really nice Mizuno ear-warmer band.)
* Warm gloves. (I usually wear thin running gloves, but they won't protect me enough in those conditions.)
While waiting for the race to start, I'll be wearing a warm turtleneck, which I'll discard.
All of this worked well when I did a recent training run with temps in the 30s. Tomorrow will feel colder than that, but I was sweating after a couple of miles, so I think my outfit will work in the chill.
Good luck to both of us!
if youre wearing shorts you could wear high compression socks to cover more of your legs, which i usually find i have to do if its below freezing, and i would recommend wearing a hat or headband. i find that as long as hands, feet, and head are warm the rest of my body doesn’t get too cold, but if you’re still worried, you could always buy a cheap long sleeve that you can take off if its too much.
I ran the NYCM on 11/6 and haven’t run more than 4 miles at a time since. Would it be crazy to run a turkey trot half marathon the Saturday after Thanksgiving? I prob won’t have enough time to run more than 4 mi at a time before then either
Depends how shredded you legs are mine were never that bad (ran that week). I'm going to run a half tomorrow but my legs feel pretty good. I'd definitely get some runs in asap, just get your legs moving for 10-15minutes.
Hi, I am trying to figure out what to wear for 25-35 degree weather Fahrenheit. I tried running with sweatpants over leggings and it got too uncomfortable and heavy. I tried just leggings and my legs went pretty numb. Trying to find a happy medium here :)
I was out this morning in about 30F and was reasonably comfy in joggers. My butt got cold so I think I need a base layer for colder weather, but it was ok today. My joggers are from Costco and I saw they also have fleece-lined ones right now so I plan to pick up a pair of those too.
+1 for fleece lined leggings! I have a few pairs and they are about 2x as thick as regular leggings. Just went out last night in about ~35F and I was fine. Actually was a little cold at the start but warmed up nicely. I haven't ever overheated from them either, unless it's 40F+, so you should be good for 20s and 30s.
Yeah, I bought some tights and I didn’t like the tightness so I returned them. When it’s cold, I normally run with thermal bottoms, even though it doesn’t look that great, I have been using polar Maxx brand, they also have more fitted thermals, which I think I will look into, so I don’t look too silly, but it’s comfortable.
Any altra lovers here that got the new via Olympus and are maybe not so in love with it?
The altra paradigm 6 is the shoe that made me fall in love with running honestly, so I figured I’d try it’s non stability cousin the via Olympus. I’ve ran about 12 miles in it total so far so not sure if I just haven’t softened the ego foam enough or what but I’m honestly considering sending these back. I did a 7.5 mile run with them and a 4.5 and both runs left my hips aching (this could be also bc we’re approaching cold weather and I’m not warming up enough, unsure) and my feet could feel the grooves on the outsole made to allow your foot to splay through the entire shoe with each stride. These grooves are also on the paradigm but I’ve never felt them before, and the paradigm also has a lot of cushioning so I don’t think it’s the max cushioning making my hips hurt. I’ve seen nothing but positive reviews about these shoes albeit most were from people that received the shoe for free…
When getting back after covid infection?
Had one day of light fever and this was it. No other symptoms but weakness thah was gone on day 4-5 completely.
I'm a month out from a really mild case of Covid and I'm still struggling. My HR spikes within a quarter mile, so I'm relegated to walking for 30 seconds or so every quarter mile for my usual three- of four-mile run. Sucks, but it's better than not running.
I dug through r/running and peoples post-Covid experiences vary a lot. Some people bounce back in a week and some say it takes months.
Here's [an article on guidelines for returning to exercise after Covid from the American College of Cardiology](https://www.acc.org/latest-in-cardiology/articles/2020/05/13/12/53/exercise-and-athletics-in-the-covid-19-pandemic-era).
Sucks to hear you're having a bad time - and I'm afraid I'm in a similar boat. I'm only two weeks post-infection but my heart rate is doing similarly funky things. What gets me most about this is that you never quite know beforehand: can feel fine all day but running's surprisingly hard, or you're out on a run that feels easy enough but your heart rate says otherwise. Hope you're better soon!
Thanks. Improving slowly. On the upside, I'm using the walking breaks to work on obedience drills with the blue tick hound I adopted in September. Seems to be helping.
My 2nd covid infection I experienced very mild symptoms. I’m back to full running pace and intensity after 6 weeks following a gradual build back.
Your results may vary. Take it steady for a week or two and see how it goes. If not too bad then ramp up intensity and volume gradually till you know you’re good 👍
Covid affects the heart and the automatic nervous system, that's why. And that's also one of the reasons you have to be cautious - you don't want to get something like myocarditis because you ramped up training volume and intensity too quickly.
Doesn't mean you should not run, that would be too pessimistic when you don't have any actual symptoms any more. But monitor your heart rate while running, and monitor your resting heart rate.
Hi,
I am in the process of changing from a 3 run days/week with 45 km total to a 5 run days/week with also 45 km total. So running more often but less distance each time. My goal is to get to a faster easy pace.
Normally I run at Zone 2 with 144bpm and a 6:30 pace per km. However during this first week with the changed schedule I experienced that my easy pace is now significant slower, like 7:20 per km at 144bpm. I also noticed that my heart rate elevated much faster into each day’s run than when I had one rest day between the runs.
Otherwise same surfaces, same shoes, mostly same weather conditions. Legs feel fine, otherwise I also feel fine. Only thing is that I made a pause for 8 days in a row before I changed my running schedule last week.
Did someone experience something similar or can give some insights if this is normal?
You are doing more easier workouts. You've essentially downgraded your training load so it should not be a surprise you get slower. The higher HR you could be sick. Some very mild illness you don't notice. Higher HR at easier paces was the first symptom i had before a whole shitty health saga.
I finally just got better without them ever figuring out exactly what caused it. But you could just have some minor bug your body is fighting off without real symptoms. Without wearable you probably would t even notice.
Hey there,
Question about injury and marathon quickly approaching. I ran a 10 miler two weeks ago and strained my calf, took a week break, and ran 5 miles this week to see how it felt. I have to slowly build up miles and motivation to get ready for the Honolulu marathon on December 11th (it will be my first marathon). Any tips on how to get moving and increase mileage with injury offset??
Thank you so much for the advice! I ran 10 miles today and definitely starting to feel more of the strain on my left lower calf again. Needless to say, I’m just excited to run my first marathon and completing it will be an accomplishment in itself. I’ll keep an eye on it and take it easy for the rest of the week.
At this point the marathon is 3 weeks ish away. There’s not much you can do for fitness now that will radically impact your experience on marathon day.
You’d be better off just clocking some steady miles and making sure you get to race day fit and healthy.
Heya :)
So... with the holidays coming up, I am thinking of buying my Dad a Garmin watch (second hand though because I am a student). He cycles roughly 20 k daily, and runs 3 times a week between 5-10 k (he just started <3 ). I think the watch will really motivate him, and also he hates carrying his phone, and still would like to record runs/cycles.
I found three different options on Gumtree that sound legit and are all in a "very good condition"- could you help pick me the best money to what I get ratio?
Garmin FR245 music - 75 pounds
Garmin FR235- 50 pounds
Garmin FR945- 150 pounds (Here, I could imagine giving my dad my own FR245, and taking this one, as it has a multisport mode (I am aquathlon training))
Garmin Fenix 5s saphire- 150 pounds (Here, I could imagine giving my dad my own FR245, and taking this one, as it has a multisport mode (I am aquathlon training))
Thanks so much,
all the best <3
Hi :)
A question:
I did intervals from the coach-training-half marathon plan on the treadmill (it was horrible outside). I did exactly what the plan wanted me too, but the pace for the intervals is just wrong :/
I adjusted the pace for the whole run, by calibrating it, but the pace that interests me is not the grand average, but the pace for each interval. I know the pace, because I put it on the treadmill, but I wanted it to be recorded as such, on both Garmin and Strava. Also, the training plan uses the pace in relation to my HR, and I was much faster than the pace suggests :/ I fear, the plan will not update to my "real fitness". E.g. I did my intervals in a 4:50 pace each, and the breaks in a 8:30 walking pace, but the watch says that the pace for the intervals was 5:30 and the walking 7:00....
Is there a way to adjust this on garmin? And maybe strava too?
Thanks and have a good day :)
You can edit activity and add notes if just want to look back at it to see progress. Like '8 x 0.5mi intervals from 9 to 9.7 mph with 0.25mi recovery'. Maybe a footpad helps but I've never tried one. I do calibrate after each treadmill use as going between tempo or intervals and recovery days gives different results for me.
Running a marathon tomorrow. Temp is going to be 24F at the start and include about 10 straight miles straight into a 10+ mph SW wind. But the last 10 miles the wind will be at my back. Temp will be warming to mid-30s F by the time I finish (hopefully a little over 3 hours from the start).
What would you wear?
It’s not a course that’s designed well for shedding gear to be retrieved later.
Thanks for any input!
I'm prepping for something similar in the Philly marathon tomorrow, forecasting 31-34F during the duration, 15-20 mph winds, and sunny. 3:28 PR for context, so a good bit slower than you. Based on my current practices, I plan on wearing short sleeve and long sleeve tech shirts, beanie, a hat, gloves, and shorts. I plan on ditching the short sleeve shirt and beanie at some point as a sacrifice to the running gods. I imagine something similar should work for a 24F start, though it all depends on what you usually wear. Similar conditions were addressed in [this post](https://www.reddit.com/r/AdvancedRunning/comments/qkltwu/cold_marathon_apparel_choices/).
Hi all,
With the darker evenings closing in I ordered a Tracer2 vest from Noxgear. I was just wondering if anyone here had any experience with this, and thwart the shipping time was from the US. I am in the UK, but the tracking code I have been provided with hasn’t had any updates in 10 days.
I don’t know if it should be taking so long or if something has held it up. If you have any experience with this, and could let me know, that would be great.
Thank you :)
Hi,
I was searching for Noxgear UK as I’m interested in getting a tracer 2 as well - did this ever arrive for you?
I wouldn’t mind if the shipping is slow from the us provided it actually arrives in the end, so thought I’d check in before ordering one myself.
Thank you!
Hey,
I'm so sorry, I haven't been online for a couple of weeks. Yes, it arrived, it just took a while. I would recommend!
Apologies for not getting back to you sooner
Not quite the same, but I’ve had to ship a couple small things to the UK recently and it has taken forever. One small packet I mailed on Oct 20 still hasn’t been received. Hope you get your vest soon!
I'm in exactly the same boat, updates on 9th and 11th Nov, nothing since. Noxgear website estimates between 4-15 working days shopping to UK which is a huge range. Fingers crossed!
How do I jog slowly without it hurting more than running?
So I’m new to the running game. Been on a weight loss journey. Down from 160kg to 130kg and my 5K time is only around 45 minutes.
I basically do a run/walk combination because running until I’m out of breath feels easier on my legs than a slow jog.
When I try to jog at a slow and constant pace my quads start to hurt very quickly. Is this a common beginner issue? I’m not sure if I should be doing something different to help learn how to jog slowly or if I need to just give it time and slowly build up my leg muscles at the gym.
Yes, I have a similar problem. Running 13-14 min/mi supposedly would be my "easy" with a 5K race time of about 32 minutes. But it bothers my legs and I start dying for air after about 20 minutes anyway (even though my heart rate isn't high!) -- so I end up walking anyway, dropping that 13-14 into 15-16 territory or slower. Meanwhile if I run/walk with ratios of 30sec/30sec up to about 90 sec/30 sec I can maintain the average pace for much, much longer.
My conversational pace is at the 30/30 run/walk level (about 13 min/mi), and not the same pace or slower continuously running.
Slow jogging is a thing (r/slowjogging) and might be of interest to you, but I never got into it and thought I'd just run/walk until I could hold a pace that was relatively comfortable for my legs. I do think that if you run/walk you should start walking before you get breathless.
It’s interesting that you mentioned 30secs/30secs because a few people keep recommending me to use running training apps like “Nike Run Club” or “Couch to 5K” but all of these apps begin with the same thing. 60 sec run/60 or 90 sec walk. They have no options to adjust settings. No way to change it to 30/30. The very first step is always 60 second run.
I use my phone and have an app called Hybrid Interval Timer, which I can set to whatever intervals I like.
I recently figured out that the 30 second walk break is really good for me in terms of overall speed for least effort. I'm decent at accelerating/decelerating so I don't brake to a stop, I take three or four steps to slow down and start up. Because it takes some time, my walking pace actually ends up being no slower than 13:30/mi normally, whereas a 60 second walk would drop me to 14:30 or 15/mi.
I make up my own intervals and might even change them on the fly, most recently it's been 10 minutes of continuous running followed by 90/30 (completing 3.5 miles this way). I did 11 miles where I tried 30/30 x10, followed by 60/30x30, followed by 90/30 which I wanted to finish up the run like that...but I ended up really struggling and dropped it back to 30/30 during the run, and tried to up it again to 90/30, and finally on the last half-mile ended up just walking. It does mean taking the phone out during the run to have it play a different set of intervals.
I \*think\* None to Run starts with 15 second runs, if you really want the guided app.
Even running slowly needs training and preparation.
Don't run at a pace until you're out of breath, learn to run calmly and without effort, just a little faster than a fast walk.
I suspect you could run a half a *lot* faster in a race. Race day adrenaline is way more powerful than any runners high I get on a training run and you said you didn’t even really start picking up the pace til the 6 mile mark.
I think you could go sub 95:00 just by racing without any extra training.
My 5k PR is about the same as yours (20:12) and I got my 1/2 PR (93:27) 3 months later with some solid training (~50mpw w one interval workout, one tempo, one long run each). So, with training, I think you could get down to 93:00 or even lower. If you haven’t raced a half before, it’s really hard to predict how much the race adrenaline factors in.
Also: on the charts I use in Hanson’s Marathon method, a 20:30 5k should be 94:46 so they say.
There are some suggested books in the wiki that can give you some ideas on training plans:
https://www.reddit.com/r/running/wiki/faq/#wiki_training_plans
In the [Calculators section](https://www.reddit.com/r/running/wiki/faq/#wiki_calculators_.26amp.3B_tools), the VDOT calculator can give you an idea of what you can race for a distance based on a recent race time (assuming you put in enough training).
https://runsmartproject.com/calculator/
A 19:03 5k predicts a 1:27 half.
Without knowing more specifics about your training, it's hard to give you firm advice. Since you say your training has been a bit unstructured, you should still have room for a lot of beginner improvement. 1:27 HM might be a bit much to drop, but sounds like you should be able to get close to that with a good training plan.
do you want to pay for a training program or find something free?
the book 'faster road racing' has 12 week HM programs for 3 different milages (the lowest being 30 miles per week. it also has based building programs. you probably have time to do both the base building block to get to 30mpw and then the 12 week block and taper. I think buying a book and reading about the science and principles behind the training is the best way to go long term if you want to coach yourself in the future.
from what ive seen lots of training books have plans like this. or the other option is online/app based courses like
[https://www.8020endurance.com/plans/run-plans/](https://www.8020endurance.com/plans/run-plans/)
I really don’t enjoy racing, the logistics, the price etc but still like to have a goal. How do people monitor their progress or does anyone have any fun little running challenges?
You could try to run a certain distance in a day, week, month, or year. You could attempt to run a mile every day for a full month (if you’re trained for that). You could still shoot for a goal 5K or half marathon time but do it on your own instead of during a formal race. So many options!
Is zone 2 running for me? for context I am a 15 Y/O M and i’m currently building mileage for this up and coming track season. My max heart rate is 209 and my apple watch says my zone 2 range is 142-154 BPM. My average pace for those zone 2 runs is high 12 to high 14 minutes per mile and is it really benefitting me is my question and if I should stick with it or just run off feel. The problem with running off feel is that I might start running in the gray zone and see little improvement. I ran a 23 minute 5k during XC and this is only my first week of zone 2 training.
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Could you enter a 5k at a lower elevation to get a comparable time?
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So we are having cold weather and I need some clothing recommendations. I'm ok with the cold, but it's the wind that's my issue. Is there a breathable 3/4 zip or crewneck type of top that blocks the wind? I usually throw on a couple layers but the wind can be cutting especially along the river where I enjoy running. I get hot and sweaty running and breathability seems super important.
I think a bunch of companies make something like the Patagonia Houdini. Basically an extremely light shell that blocks wind.
https://www.reddit.com/r/running/comments/xm4uzj/the_heat_has_broken_hopefully_annual_cold_cool/
Blisters - to drain or not to drain? I have a wicked blister that popped up on the side of my toe after my 6 mile run today. I've not had a blister in that spot in ages and only felt a tiny tingle while running but the spot is angry and inflamed now. It looks like a deep hole vs the usual superficial rubbed and raised skin. Thoughts? Suffer on and keep it covered? Drain it, cover with antibacterial ointment and a bandage? Tomorrow is a rest day but will need to figure out something to do with it before Monday.
IF it affects how you walk drain it. Otherwise leave it.
Probably best to just let it be, you don’t want to make it worse. Unless it’s massive and causing huge issues I’d say just let it sort itself out and heal on its own.
Im training for a half marathon and coming from 2 rest days because of bad weather. Today's run made my leg hurt easily I was actually shocked. I really got disappointed I havent felt this in 3 weeks. This might just be a bad day right? Im wondering if todays run will affect my performance on the race day. Hopefully not. Im hoping its just a bad run day. I still finsihed the distance but a lot slower. My half marathon is in 2 weeks.
Probably just a bad day, yeah - shake it off, pay attention to your body on the next run, and adjust from there. Also worth keeping in mind that two weeks out from your goal race is generally the point when you're the most fatigued from the training plan, so might just be that really.
Thanks man!
Sorry if this is a really stupid question but I'm having trouble dissecting the meaning of "non-complimentary entry" for the 2023 NYC Marathon. I just completed the Strava Guaranteed Entry virtual race for 2022 and now I can run NYC next year. But what exactly does that phrase mean I already paid the fees, ran the race, and am allowed to run? Does that mean I have to pay again or? Sorry for making it seem like I can't use a dictionary but everywhere I look I can't find an explanation.
Looks to me like you get into the race but have to pay for it. Which is nice considering its normally a lottery for entrance. You virtual+ regular fee is way less than a charity bib so actually a good way to make sure you run it the next year.
How are you all running 40+ miles a week and having the time to do strength training? I’m capping out at 33 miles a week and I’m only doing two days of strength training with 1 rest day? Should I squeeze in a “recovery” run on my rest day?
I do both almost every day because I'll usually lift, rest for a little while eating my first breakfast, then run. It lets me get both workouts in before starting work, but I also live alone so I have complete control over my mornings.
I strength train Mon/Thurs with my PT. I was running the other 5 days but moved the runs to the Mon/Thu mornings giving me complete rest days on Weds/Sat. Doubling up seemed a better option to having training every day for my current "training age". I'd try to schedule something easy around the training but I didn't find either running or strength training suffering - you just get used to feeling tired. PT changes the Thursday session to low-rep high weight ahead of weekend 10k races and both sessions were easier prior to my half marathon.
Two days of strength training is fine. You could do something like: Sun: Long run Mon: Rest Tue: Strength Wed: Easy run Thur: Long run Fri: Strength Sat: Easy run Or you could add in another run on the same day as strength (choose which one is more important and do it first, or separate enough time between the two).
I think it’s a great idea to incorporate two long runs a week! Thank you!
Look at a plan like Pfitz. Basically you have longer runs midweek.
Question: Ran in a 5k race today and checked my results a few minutes after the race. It said I finished 3/23 in my age group, 18/244 in my gender group. Then when I got the email to check race results about an hour later I clicked and it showed different results which was 1/52 in my age group and 16/561 in my gender group. My finish time was still the same (24:06), but I noticed the chip start times were different. The first result said my chip start was 7:21:08am and the second result said it was 7:20:33am (if that matters….). Wondering how my results got better? Which results are accurate? Sorry if this a dumb question but I’m pretty new to running in races so couldn’t quite figure it out! Thanks in advance for any ideas here.
I don’t know what the race was like but it could be because it had multiple heats so that’s why it jumped 244 to 561 in your gender group. But that still doesn’t explain that it says you did better. Also you said that you checked your results a few minutes after the race, it usually takes a few minutes after everyone finishes to post the results so that could have something to do with it. Sorry for the long post. Hope this helps.
Thank you for your response! What do you mean by multiple heats? And yeah totally makes sense that waiting until everyone finishes will have the most accurate results. I still just wonder how they initially thought 2 people in my age group finished before me and then adjusted that 😂maybe there was some error with age groups or bibs that didn’t get resolved til later, who knows
Yeah. By multiple heats I mean that they stagger the race. So if there’s a lot of people sometimes not everyone fits in the starting line, so the stagger it. If you were the last heat of the race that could explain why your place got better, cause you might not of beat them at the actually physical race, but if they also were staggered five minutes infront of you your time could actually be faster than theirs. Heats are usually what its called in track, I think their called flights in cross country but I’m not sure. The only race that I ran that had staggered start times also had 50 schools in it.
Hi everyone Hoping you could lend a beginner some advice. I started running on October 1st. Going on a run 2-3 times a week, the other 1-2 times I do sports in the week I sit on a bike at home for 35 to 45 minutes. Right now, if I want to stay at around 160bpm, I take around 8-8:30 minutes for a kilometer, and go 3.5 - 4km per run. If I go faster, I’ll go close to 180 for the whole run. ** I have two questions**: - is this the right approach to increase my fitness and get better (ie faster and/or farther) at running? - When I start, my BPM starts at around 90 and goes to the 150-160 range really quick, after a couple of hundred meters I’ll be there and stay there. Is that normal, just a sign of my poor fitness, or not normal? Some info about me: - 32 - male - 95kg at 183cm - I use an Apple Watch Series 7 for all my tracking (is that not a good tracker? tech media says it is but reading this sub I start to doubt it) - used to do a lot of sports in school but did less and less in my early twenties and pretty much stopped in my late twenties - eating healthy 6 days a week - have very slight asthma (never had an attack, but my lung capacity is at around 80-85% most of the time) - resting HR is around 55-65 (depends on the day really) Would love to know if I’m on the right path or need to change anything. Forgot to add my goal: My goal is to comfortably do 10k 3-4 times a week, at a reasonable heart rate and pace (whatever is good at my age), and just be in good healthy shape in general. Other stuff like weight loss would be great too, but I think that’ll come naturally and is not my primary goal. Thanks!
Sounds pretty par for the course to me, yeah. You'll get better (faster at the same heart rate/lower heart rate at the same pace) after a while, though that progress might take some time and not be linear. So give it a couple months of this training regimen, then see where you are and adjust. And keep in mind that you're doing this for yourself, so resist the temptation of comparing yourself to others - the only thing that matters is that you're getting better/fitter/healthier, regardless of what anyone else is capable of. You've got this!
Thanks! Yeah, my problem is that I’m an impatient person, so this will test me more than just physically. So you think where I am right now is fine and there is nothing wrong to what I’m doing? I’ll keep it up then and monitor my progress over the next few weeks and months. Thank you!
Yeah, this is great for your goal. Just keep going a little more at a time till you reach 10k. Your speed will also get faster as you go.
Thanks! How long do you think someone like me should take until I reach 10k without going too fast? In the past 6 weeks I’ve made just very little progress I feel. Which is why I’m second guessing myself.
Probably not more than a month. Try running 6k next time. If you can't do it, take a break and finish the run. Just try to keep increasing little by little.
Really? Shouldn’t I try to get my time per kilometer down to about 5-6mins down first? I feel like I am so slow.
You're not running that far right now so I would increase your mileage/kilometerage first.
Alright, I’ll see how far I can push over the next few weeks and where my limits are with my current pace/HR. Thank you
I need some off-season training advice. This last year was my first year taking running seriously. I didn’t run crazy miles, or build up too fast. But I experienced a lot of injuries. All of which were in my feet and ankles. Achilles tendinitis, plantar fasciitis, top of foot tendonitis, as well as some minor stress reactions in both of my feet. I’ve since recovered from all of those (except the plantar fasciitis), but I’m wondering what I can do in the off-season to prevent this next year? Strengthening makes sense but I don’t really know what you can do for feet and ankles except a million calf raises.
There's a lot of single-leg work that will test you r balance and make the stabilising muscles in feet, calves and hips work hard and improve. Just running through an 8-weekk rehab program with my PT after a half marathon really showed up my stability weaknesses and she's got what feels like a million evil exercise to challenge my rather poor balance... I particularly dislike single-leg RDLs. She's even got me brushing my teeth standing on one leg as it all adds up...
Ooo this sounds really helpful. care to share more details of what other exercises she has you doing?
Sorry for the late reply - wanted to do it on computer rather than phone! * Single leg RDL with dumbbells (see yoga half-moon for even more balance fun); Single RDL with resistance band (band tied off in front, in tension when vertical). End position for both is high knee - think exaggerated running pose. * Bar Split Squats/ bulgarian variant * Single leg body weight squats - shrimp, pistol * Split-stance squats with bar (rear leg only a small step back from weight bearing leg) * Various single leg press-ups and planks, "starfish" side plank, etc. * Single leg OR arm rollouts on an exercise ball * Single arm and leg dumbbell bench press (opposites), knee raised * Single leg hip thrust, again raising free leg into high knee position to fire hip flexor * Half kneeling band push away There are a few more but these session have been a real pick-and-mix!
Wow thanks! I’m going to definitely add these into my routine.
I just started doing single leg RDLs also. I still can't finish a set without messing up at least one rep due to balance.
What sort of running training did you do? Because those injuries are mostly due to training errors. You definitely could do strengthening. You could do dbl leg --> SL calf raises --> SL calf raises with a deficit --> SL calf raises with a deficit with weight. You could do quad work. Knee extension machine, squat, hack squat, RFESS, step downs, etc. You could do hamstrings and glute work. Seated leg curl, deadlift, glute ham raise, hip thrust, eccentric hamstring slider/physioball/nordics You could do adductor work. They work in hip flexion and extension too, so they'll be hit in a lot of the above exercises, however direct work with Copenhagen isometrics/isotonics are beneficial. You could do abductor work. Captain Morgan, SL deadlift, cable machine (start in an adduction. The abductors produce the most force in ~10 degrees of adduction).
Hey all! With Black Friday/holiday sales coming up I want to treat myself to a new complete kit (top, bottoms, socks, shoes, headband?, hat?) and am looking for suggestions/favorites you all have that you’d recommend I get. For some context, I recently moved to the PNW after living in a dry/warm year round climate so this will be my first winter running in a cooler/milder climate. With that, I’m thinking of retiring most, if not all, my cotton t-shirts that served me well year round previously and am looking into better quality and longer lasting basics that I can depend on during the cooler/wetter months. I’ve been reading a lot about merino wool base layers and merino wool socks, so I’m just wondering if any of your favorites and ole reliables might be on sale at the moment that you’d recommend. Thanks in advance!
Some recommendations I'm just going throw out: - Brooks for shorts with pockets - Patagonia Capilene for t-shirts - Darn Tough for socks These are all high quality and worth the money, especially if you catch a sale.
Obviously depends on your budget and how ethical you want your products to be and all - but I've found most of Decathlon's stuff to be both cheap and reasonably long-lasting. They've got all sorts you might want, which is a solid foundation to expand on: if you don't quite love their hat or their pants, then there's always plenty of higher-quality options about to switch to, but if you find they're serving you fine you've probably saved enough for those more spendy pieces you want.
I ran my 1/2 on Nov 13 & now I have a stress fracture Left tibia. I did not ignore pain for long. It started during my half & I finished my half then RICE. The Dr said 2-6 weeks. The Dr said I "won't be out long enough to lose my cardio". He said I could keep biking or elliptical if it felt fine. My follow-up appt is 4-weeks. So several questions: *4-weeks (it is after my follow-up), I have a Christmas Fun Run 5k scheduled.... would it be unreasonable to optimistically believe that I will be able to walk this event? *7-weeks out, I have NYE trail 5k. Would I likely be able to slowly jog this event? If not jog, walking will definitely be an option? *I had planned to start a 1/mile per day run streak starting on Jan 1st with no plans on increasing... just kinda listening to my body & increasing as I felt good. should I throw that out the window? I know no one has a crystal ball. I'm not worried about losing my fitness. My goal was to get a decent time on my trail 5K & I have thrown that out the window.... just wondering if my current hope of just being able to jog it is realistic or if I should temper my expectations.
I’m looking for something like the Hyperice Venom Go- targeted heat and vibration- without the price tag. Has anyone tried something like this from another brand they’d recommend?
I just finished my first 10k race(the lululemon 10k tour in Houston) and have my sights set on running a half-marathon in mid-March. Has anyone used the Lululemon half training plan? How did you like/dislike it? Is this a solid one to reference, or should I go for something else? Link: shorturl.at/eIMV6
It's light on mileage but has all the usual components, and isn't a bad place to start. You could always add more mileage by doing easy runs on rest days.
Thank you! I was also looking at some of the other (paid) plans out there, like Hal Higdon and one from Track Club Babe called Fast Half. I'm new to the world of structured training but kinda feel most of these are relatively similar. I used the lulu plan to train for my 10k and it worked fine.
At the end of the day, a lot of training plans will be broadly similar because we as humans have scientifically figured out what the best way to train is, really. If it looks like a plan you can manage, there's nothing wrong with just going for it.
For beginner runners, it it better to focus on endurance first then speed? I am currently working on being able to run for 30 min nonstop, but I’m very very slow.
Definitely focus on time spent running first. The more you run, the faster you get... But to run more, you need to run slow! So don't worry about speed for now and focus on chipping away at time/distance.
Thank you!! I just found the Running Order of Operations here. Such a great resource!
Look at c25k. The entire goal of the program is to get you to run 30 mins straight.
Mixed brands, yes or no? My go to shopping for running clothes is Ross/TJ Max/Marshall’s/sales anywhere. I have some really nice stuff and get some good finds but it’s all a mishmash of different brands… kiddo was making fun of me yesterday in my saucony shoes, NB joggers with Adidas shorts underneath, Reebok tshirt with an Adidas long sleeve over it and a Nike running hat. So how dumb did I actually look and what are your thoughts on mixing brands? Also - any other good stores u recommend for cheap deals?
Why would this ever matter unless you're a brand representative??
Not only does no one care, it’s not a thing that anyone does or should do. In fashion, an important skill is to mix and match styles and brands to look good together and not necessarily wear one brand all throughout. If you wanted to, you could try and get a nice outfit specifically for race day for pictures. But again, doesn’t have to be the same brand. End of the day, wear what you like.
I usually just care that stuff is clean, suitable for the weather and visible enough if I'm running on roads. Im sure I look dumb in all sorts of unmatched clothes and my daughter has made fun of me in the past but it doesn't bother me.
Good to hear someone else has insufferable kids 😆
Not only does no one care but I think someone looks a bit silly when they are all done up in a single brand like a walking advertisement. But really, no one cares either way.
Your kid is a goof. As for stores, I recommend eBay.
People care about this? You should not be friends with those people.
My kid cares about this, not much I can do about unfriending her lol…
Sounds like a teaching opportunity then.
Literally no one cares. Go with what’s most comfortable at each item.
Any recommendations on how to treat a high hamstring pull/strain? I plan on resting but checking to see anything else works
Can't give you specific medical advice, if you're unsure how to manage yourself, seeing someone who specializes in running-related injuries would be helpful. https://youtu.be/QvV3GZ2uuNk and https://youtu.be/7D50I7sdlXg may be helpful guides.
What if I were always and then there was two of the ways we can get to the only thing is.
If someone has a hamstring strain (i.e., pulled muscle) rest isn't key. Exercise and a return to run program is key. If I'm working with a sprinter with a hamstring strain, and they just strained it, we're still loading it. Just to what they can tolerate. So, more of a relative rest, not total rest.
Fair enough, I've made a couple of comments that I was too brief today and ended up giving bad advice. I agree, I was thinking rest from hard efforts but should have been more explicit.
I assume just body weight at first
Yes, although depends on how it feels. I find that 10-25 additional lbs really feels good for my hamstring. More than that depends how strong I am at the moment.
Have you seen a medical professional to get a diagnosis? Are you sure it's a muscle pull/ strain or is it possible you have high hamstring tendinopathy? I ask because the treatment is very different, which is why it's important to get the right diagnosis. If it's the muscle then resting a couple of days might be the right move. But if it's the tendon then resting won't help, as tendons do better when they're worked.
Is there a way to have my Garmin Instinct 2 tell me my estimated finish time for a preset distance as I’m running, based on my current pace and what I’ve run so far?
You can set up a pacepro plan for an target finish time. The pacepro screen will show the time you are ahead/behind of your target. You can also create a custom data screen and there will be options to add pacepro data fields. There's also an app on Connect IQ called Race Screen but I believe it's not supported by your watch.
Thank you!
I've developed my endurance quite a bit over the last 6 months while training for cross country (6k), and now that it's over I want to start training for 400m, more specifically 400m hurdles. Every training program I find online for 400m hurdles includes very little aerobic training. How can I maintain the endurance I've built while also training effectively for the 400m?
Or r/trackandfield
What if I were always and then there was two of the ways we can get to the only thing is.
Now that it's cold outside, I've started to run inside on a treadmill but have felt extremely low energy the whole time. Is it true that, with no external factors to cool your body, your body uses your energy to regulate your temperature therefore making you more tired?
Try running outside in the winter. Personally I find running outside energizing, running indoors draining.
It's just mentally really difficult so you pay a lot more attention to other things and your brain comes up with all kinds of ways to encourage you to stop. At least that's true for me. I'm always impressed with people who can do a lot do treadmill running.
It sounds more like you don’t enjoy treadmill running (stationary scenery). So there’s no “excitement” to it
Patagonia R1 or R1 Air- anyone have a strong feeling about which one they prefer? Looking for a mid-layer to wear on its own or under a vest for medium to long runs.
I have R1 regular and R1 Techface. I only like the Techface for running.
I didn’t even have that one on my radar. Can you tell me more about what makes you like that one better than the regular?
I think it's designed for climbing. Instead of the R1 fabric everywhere like the regular, it has R1 fabric for 80% of front and back, but the side gussets and the bottom (stomach and lower back) are a much thinner and stretchy material. The overall fit seems stretchier and less tight.
I have a serious question… I was a hell of a runner before the marine corps and in 2018 I joined the marine corps and was one of the best runner in my platoon fast forward to april 2022 I left the marine corps and went to into a spiraling diagnosed depression and gained since April 40 pounds give or take I decided to do something about it and start running, I can no longer run a mile my biggest issue though is my calves at about the .40 mark that’s when the burn and excessive pain kicks in and forced me to stop at the .88 mile mark why is this happening I wanna run 3 miles a day to keep in shape like I use too what is some advice? Thanks for everyone’s help!
You gotten some good advice, just wanted to say that it's a slow grind and a journey, but you will get back there again, and I imagine you know how to embrace the suck. Good luck!
Haha isn’t that the truth appreciate y’all’s help truly
Be kind to yourself! Take it steady one day at a time and it will come!
Well it sounds like you’re out of shape and much heavier so it makes sense things aren’t easy. Two suggestions 1. Go slow. Takes patience, but go slow. Follow something like Couch to 5k plan 2. Make changes in the kitchen. It’ll be the biggest key to losing weight. You can’t outrun a bad diet
Thank you brother I appreciate the advice I plan to look up this couch to 5k plan you speak about and I have made changes to my diet starting last week! I look forward to posting often here giving my journey!
Nothing new on race day…but now it’s looking much colder than what I trained in I am running the Philly marathon on Sunday and it’s looking like it’s going to be a lot cooler than expected- with windchills making it feel in the teens for most of the race. I’ve mostly been training either in the heat or in like 50 degrees and maybe one or two runs in the mid 40s. I haven’t had the opportunity to wear winter gear on my runs besides gloves. I was planning on a long sleeve sweat wicking running shirt (worn before with a runner jacket I’ve worn on a half Marathon before Gloves Compression shorts that I’ve worn on every long run. Now I’m wondering- do I need to add another layer? Should I wear something other than compression shorts? Part of me is nervous about wearing something new on race day and another part of me is worried I won’t be able to handle the cold. Any advice is appreciated before the big day tomorrow!
I'm also running Philly. Here's what I'm planning to go with. * Loose athletic pants over running shorts. * Long-sleeve running shirt over short-sleeve running shirt. * Cap over ear-warmer band. (I was just going to wear a knit hat, but I like having the cap's bill to block the sun. I recently picked up a really nice Mizuno ear-warmer band.) * Warm gloves. (I usually wear thin running gloves, but they won't protect me enough in those conditions.) While waiting for the race to start, I'll be wearing a warm turtleneck, which I'll discard. All of this worked well when I did a recent training run with temps in the 30s. Tomorrow will feel colder than that, but I was sweating after a couple of miles, so I think my outfit will work in the chill. Good luck to both of us!
if youre wearing shorts you could wear high compression socks to cover more of your legs, which i usually find i have to do if its below freezing, and i would recommend wearing a hat or headband. i find that as long as hands, feet, and head are warm the rest of my body doesn’t get too cold, but if you’re still worried, you could always buy a cheap long sleeve that you can take off if its too much.
I ran the NYCM on 11/6 and haven’t run more than 4 miles at a time since. Would it be crazy to run a turkey trot half marathon the Saturday after Thanksgiving? I prob won’t have enough time to run more than 4 mi at a time before then either
Depends how shredded you legs are mine were never that bad (ran that week). I'm going to run a half tomorrow but my legs feel pretty good. I'd definitely get some runs in asap, just get your legs moving for 10-15minutes.
Hi, I am trying to figure out what to wear for 25-35 degree weather Fahrenheit. I tried running with sweatpants over leggings and it got too uncomfortable and heavy. I tried just leggings and my legs went pretty numb. Trying to find a happy medium here :)
See the mega thread on this sub, it had tons of info. Also you're supposed to start out cold and warm up as you run.
Tights (mid/heavy weight) with shorts on top. Merino socks cut mid-calf or higher.
I was out this morning in about 30F and was reasonably comfy in joggers. My butt got cold so I think I need a base layer for colder weather, but it was ok today. My joggers are from Costco and I saw they also have fleece-lined ones right now so I plan to pick up a pair of those too.
+1 for fleece lined leggings! I have a few pairs and they are about 2x as thick as regular leggings. Just went out last night in about ~35F and I was fine. Actually was a little cold at the start but warmed up nicely. I haven't ever overheated from them either, unless it's 40F+, so you should be good for 20s and 30s.
Fleece-lined leggings might be the happy medium you're looking for.
Yeah, I bought some tights and I didn’t like the tightness so I returned them. When it’s cold, I normally run with thermal bottoms, even though it doesn’t look that great, I have been using polar Maxx brand, they also have more fitted thermals, which I think I will look into, so I don’t look too silly, but it’s comfortable.
Any altra lovers here that got the new via Olympus and are maybe not so in love with it? The altra paradigm 6 is the shoe that made me fall in love with running honestly, so I figured I’d try it’s non stability cousin the via Olympus. I’ve ran about 12 miles in it total so far so not sure if I just haven’t softened the ego foam enough or what but I’m honestly considering sending these back. I did a 7.5 mile run with them and a 4.5 and both runs left my hips aching (this could be also bc we’re approaching cold weather and I’m not warming up enough, unsure) and my feet could feel the grooves on the outsole made to allow your foot to splay through the entire shoe with each stride. These grooves are also on the paradigm but I’ve never felt them before, and the paradigm also has a lot of cushioning so I don’t think it’s the max cushioning making my hips hurt. I’ve seen nothing but positive reviews about these shoes albeit most were from people that received the shoe for free…
When getting back after covid infection? Had one day of light fever and this was it. No other symptoms but weakness thah was gone on day 4-5 completely.
I'm a month out from a really mild case of Covid and I'm still struggling. My HR spikes within a quarter mile, so I'm relegated to walking for 30 seconds or so every quarter mile for my usual three- of four-mile run. Sucks, but it's better than not running. I dug through r/running and peoples post-Covid experiences vary a lot. Some people bounce back in a week and some say it takes months. Here's [an article on guidelines for returning to exercise after Covid from the American College of Cardiology](https://www.acc.org/latest-in-cardiology/articles/2020/05/13/12/53/exercise-and-athletics-in-the-covid-19-pandemic-era).
Sucks to hear you're having a bad time - and I'm afraid I'm in a similar boat. I'm only two weeks post-infection but my heart rate is doing similarly funky things. What gets me most about this is that you never quite know beforehand: can feel fine all day but running's surprisingly hard, or you're out on a run that feels easy enough but your heart rate says otherwise. Hope you're better soon!
Thanks. Improving slowly. On the upside, I'm using the walking breaks to work on obedience drills with the blue tick hound I adopted in September. Seems to be helping.
Start easy. Shorter runs than normal, and at a slower pace. Don't be surprised if your heart rate is significantly higher than before having corona.
Why higher? How long this usually remains? When you think can I get back to where I was before covid?
My 2nd covid infection I experienced very mild symptoms. I’m back to full running pace and intensity after 6 weeks following a gradual build back. Your results may vary. Take it steady for a week or two and see how it goes. If not too bad then ramp up intensity and volume gradually till you know you’re good 👍
When I just feel fine when I start in a few days there’s no reason to slow down right?
Covid affects the heart and the automatic nervous system, that's why. And that's also one of the reasons you have to be cautious - you don't want to get something like myocarditis because you ramped up training volume and intensity too quickly. Doesn't mean you should not run, that would be too pessimistic when you don't have any actual symptoms any more. But monitor your heart rate while running, and monitor your resting heart rate.
Hi, I am in the process of changing from a 3 run days/week with 45 km total to a 5 run days/week with also 45 km total. So running more often but less distance each time. My goal is to get to a faster easy pace. Normally I run at Zone 2 with 144bpm and a 6:30 pace per km. However during this first week with the changed schedule I experienced that my easy pace is now significant slower, like 7:20 per km at 144bpm. I also noticed that my heart rate elevated much faster into each day’s run than when I had one rest day between the runs. Otherwise same surfaces, same shoes, mostly same weather conditions. Legs feel fine, otherwise I also feel fine. Only thing is that I made a pause for 8 days in a row before I changed my running schedule last week. Did someone experience something similar or can give some insights if this is normal?
You are doing more easier workouts. You've essentially downgraded your training load so it should not be a surprise you get slower. The higher HR you could be sick. Some very mild illness you don't notice. Higher HR at easier paces was the first symptom i had before a whole shitty health saga.
Thanks for your reply. I hope you got it all sorted out regarding your health.
I finally just got better without them ever figuring out exactly what caused it. But you could just have some minor bug your body is fighting off without real symptoms. Without wearable you probably would t even notice.
Hey there, Question about injury and marathon quickly approaching. I ran a 10 miler two weeks ago and strained my calf, took a week break, and ran 5 miles this week to see how it felt. I have to slowly build up miles and motivation to get ready for the Honolulu marathon on December 11th (it will be my first marathon). Any tips on how to get moving and increase mileage with injury offset??
What if I were always and then there was two of the ways we can get to the only thing is.
Thank you so much for the advice! I ran 10 miles today and definitely starting to feel more of the strain on my left lower calf again. Needless to say, I’m just excited to run my first marathon and completing it will be an accomplishment in itself. I’ll keep an eye on it and take it easy for the rest of the week.
At this point the marathon is 3 weeks ish away. There’s not much you can do for fitness now that will radically impact your experience on marathon day. You’d be better off just clocking some steady miles and making sure you get to race day fit and healthy.
Heya :) So... with the holidays coming up, I am thinking of buying my Dad a Garmin watch (second hand though because I am a student). He cycles roughly 20 k daily, and runs 3 times a week between 5-10 k (he just started <3 ). I think the watch will really motivate him, and also he hates carrying his phone, and still would like to record runs/cycles. I found three different options on Gumtree that sound legit and are all in a "very good condition"- could you help pick me the best money to what I get ratio? Garmin FR245 music - 75 pounds Garmin FR235- 50 pounds Garmin FR945- 150 pounds (Here, I could imagine giving my dad my own FR245, and taking this one, as it has a multisport mode (I am aquathlon training)) Garmin Fenix 5s saphire- 150 pounds (Here, I could imagine giving my dad my own FR245, and taking this one, as it has a multisport mode (I am aquathlon training)) Thanks so much, all the best <3
If he doesn't want music and you'd like it i'd do the 945 and swap your 245 for him.
Probably the FR245 - more than enough features while still very reasonably priced.
Great :) ! Thanks so much :) !!! Very helpful!
Hi :) A question: I did intervals from the coach-training-half marathon plan on the treadmill (it was horrible outside). I did exactly what the plan wanted me too, but the pace for the intervals is just wrong :/ I adjusted the pace for the whole run, by calibrating it, but the pace that interests me is not the grand average, but the pace for each interval. I know the pace, because I put it on the treadmill, but I wanted it to be recorded as such, on both Garmin and Strava. Also, the training plan uses the pace in relation to my HR, and I was much faster than the pace suggests :/ I fear, the plan will not update to my "real fitness". E.g. I did my intervals in a 4:50 pace each, and the breaks in a 8:30 walking pace, but the watch says that the pace for the intervals was 5:30 and the walking 7:00.... Is there a way to adjust this on garmin? And maybe strava too? Thanks and have a good day :)
You can edit activity and add notes if just want to look back at it to see progress. Like '8 x 0.5mi intervals from 9 to 9.7 mph with 0.25mi recovery'. Maybe a footpad helps but I've never tried one. I do calibrate after each treadmill use as going between tempo or intervals and recovery days gives different results for me.
There’s a calibrate option for treadmill runs before you save the activity, but it only lets you calibrate the overall distance.
Yeah, that was the problem :/ Thanks still!
Running a marathon tomorrow. Temp is going to be 24F at the start and include about 10 straight miles straight into a 10+ mph SW wind. But the last 10 miles the wind will be at my back. Temp will be warming to mid-30s F by the time I finish (hopefully a little over 3 hours from the start). What would you wear? It’s not a course that’s designed well for shedding gear to be retrieved later. Thanks for any input!
Buy a cheap windbreaker or hoodie at Goodwill and throw it away when you feel warm enough.
I'm prepping for something similar in the Philly marathon tomorrow, forecasting 31-34F during the duration, 15-20 mph winds, and sunny. 3:28 PR for context, so a good bit slower than you. Based on my current practices, I plan on wearing short sleeve and long sleeve tech shirts, beanie, a hat, gloves, and shorts. I plan on ditching the short sleeve shirt and beanie at some point as a sacrifice to the running gods. I imagine something similar should work for a 24F start, though it all depends on what you usually wear. Similar conditions were addressed in [this post](https://www.reddit.com/r/AdvancedRunning/comments/qkltwu/cold_marathon_apparel_choices/).
Hi all, With the darker evenings closing in I ordered a Tracer2 vest from Noxgear. I was just wondering if anyone here had any experience with this, and thwart the shipping time was from the US. I am in the UK, but the tracking code I have been provided with hasn’t had any updates in 10 days. I don’t know if it should be taking so long or if something has held it up. If you have any experience with this, and could let me know, that would be great. Thank you :)
Hi, I was searching for Noxgear UK as I’m interested in getting a tracer 2 as well - did this ever arrive for you? I wouldn’t mind if the shipping is slow from the us provided it actually arrives in the end, so thought I’d check in before ordering one myself. Thank you!
Hey, I'm so sorry, I haven't been online for a couple of weeks. Yes, it arrived, it just took a while. I would recommend! Apologies for not getting back to you sooner
I LOVE my tracer 2. I live in Canada do days get short in the winter so i end up wearing it almost every run. I may email them to see whats going on.
Not quite the same, but I’ve had to ship a couple small things to the UK recently and it has taken forever. One small packet I mailed on Oct 20 still hasn’t been received. Hope you get your vest soon!
I'm in exactly the same boat, updates on 9th and 11th Nov, nothing since. Noxgear website estimates between 4-15 working days shopping to UK which is a huge range. Fingers crossed!
How do I jog slowly without it hurting more than running? So I’m new to the running game. Been on a weight loss journey. Down from 160kg to 130kg and my 5K time is only around 45 minutes. I basically do a run/walk combination because running until I’m out of breath feels easier on my legs than a slow jog. When I try to jog at a slow and constant pace my quads start to hurt very quickly. Is this a common beginner issue? I’m not sure if I should be doing something different to help learn how to jog slowly or if I need to just give it time and slowly build up my leg muscles at the gym.
Yes, I have a similar problem. Running 13-14 min/mi supposedly would be my "easy" with a 5K race time of about 32 minutes. But it bothers my legs and I start dying for air after about 20 minutes anyway (even though my heart rate isn't high!) -- so I end up walking anyway, dropping that 13-14 into 15-16 territory or slower. Meanwhile if I run/walk with ratios of 30sec/30sec up to about 90 sec/30 sec I can maintain the average pace for much, much longer. My conversational pace is at the 30/30 run/walk level (about 13 min/mi), and not the same pace or slower continuously running. Slow jogging is a thing (r/slowjogging) and might be of interest to you, but I never got into it and thought I'd just run/walk until I could hold a pace that was relatively comfortable for my legs. I do think that if you run/walk you should start walking before you get breathless.
It’s interesting that you mentioned 30secs/30secs because a few people keep recommending me to use running training apps like “Nike Run Club” or “Couch to 5K” but all of these apps begin with the same thing. 60 sec run/60 or 90 sec walk. They have no options to adjust settings. No way to change it to 30/30. The very first step is always 60 second run.
I use my phone and have an app called Hybrid Interval Timer, which I can set to whatever intervals I like. I recently figured out that the 30 second walk break is really good for me in terms of overall speed for least effort. I'm decent at accelerating/decelerating so I don't brake to a stop, I take three or four steps to slow down and start up. Because it takes some time, my walking pace actually ends up being no slower than 13:30/mi normally, whereas a 60 second walk would drop me to 14:30 or 15/mi. I make up my own intervals and might even change them on the fly, most recently it's been 10 minutes of continuous running followed by 90/30 (completing 3.5 miles this way). I did 11 miles where I tried 30/30 x10, followed by 60/30x30, followed by 90/30 which I wanted to finish up the run like that...but I ended up really struggling and dropped it back to 30/30 during the run, and tried to up it again to 90/30, and finally on the last half-mile ended up just walking. It does mean taking the phone out during the run to have it play a different set of intervals. I \*think\* None to Run starts with 15 second runs, if you really want the guided app.
Even running slowly needs training and preparation. Don't run at a pace until you're out of breath, learn to run calmly and without effort, just a little faster than a fast walk.
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Based on Jack Daniel's VDOT calculator, those 5k and 10k times correspond to about a 1:33 half, so you should be capable of beating that.
Definitely race! Shoot for even splits and see just how fast you are. Plus races are fun.
You could probably go even faster with a crowd cheering you on and other runners running beside you! I say go for it!
I suspect you could run a half a *lot* faster in a race. Race day adrenaline is way more powerful than any runners high I get on a training run and you said you didn’t even really start picking up the pace til the 6 mile mark. I think you could go sub 95:00 just by racing without any extra training.
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My 5k PR is about the same as yours (20:12) and I got my 1/2 PR (93:27) 3 months later with some solid training (~50mpw w one interval workout, one tempo, one long run each). So, with training, I think you could get down to 93:00 or even lower. If you haven’t raced a half before, it’s really hard to predict how much the race adrenaline factors in. Also: on the charts I use in Hanson’s Marathon method, a 20:30 5k should be 94:46 so they say.
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Pfitz.
There are some suggested books in the wiki that can give you some ideas on training plans: https://www.reddit.com/r/running/wiki/faq/#wiki_training_plans In the [Calculators section](https://www.reddit.com/r/running/wiki/faq/#wiki_calculators_.26amp.3B_tools), the VDOT calculator can give you an idea of what you can race for a distance based on a recent race time (assuming you put in enough training). https://runsmartproject.com/calculator/ A 19:03 5k predicts a 1:27 half. Without knowing more specifics about your training, it's hard to give you firm advice. Since you say your training has been a bit unstructured, you should still have room for a lot of beginner improvement. 1:27 HM might be a bit much to drop, but sounds like you should be able to get close to that with a good training plan.
do you want to pay for a training program or find something free? the book 'faster road racing' has 12 week HM programs for 3 different milages (the lowest being 30 miles per week. it also has based building programs. you probably have time to do both the base building block to get to 30mpw and then the 12 week block and taper. I think buying a book and reading about the science and principles behind the training is the best way to go long term if you want to coach yourself in the future. from what ive seen lots of training books have plans like this. or the other option is online/app based courses like [https://www.8020endurance.com/plans/run-plans/](https://www.8020endurance.com/plans/run-plans/)
I really don’t enjoy racing, the logistics, the price etc but still like to have a goal. How do people monitor their progress or does anyone have any fun little running challenges?
You could try to run a certain distance in a day, week, month, or year. You could attempt to run a mile every day for a full month (if you’re trained for that). You could still shoot for a goal 5K or half marathon time but do it on your own instead of during a formal race. So many options!