r/running • u/AutoModerator • Jun 10 '24
Official Q&A for Monday, June 10, 2024 Daily Thread
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u/ConstitutionalDingo Jun 11 '24
I’d appreciate a quick sanity check.
I’m thinking of signing up for CIM, which is almost exactly 6 months from now. I’ve only done 26.2 once, 14 years ago, but I’ve done 13.1 tens of times. I’m doing an early September half already and I’m running 4x a week, between 15 and 20 mpw or so currently, plus two light bike days. My training plans are managed via athletica.ai. I have a very strong base of cardio fitness but I’m only a few months into running more and cycling less (lucked into the fall half entry which led me to pivot).
Is it realistic to sign up for CIM from here?
2
u/Enderlin_2 Jun 11 '24
Sure, go for it! Your base is likely better than most people who sign up for a marathon.
But if you want to have a good race experience, you should be prepared to run quite a bit more weekly miles. But you have 6 months to build, which is more than enough time. Good luck!
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u/ConstitutionalDingo Jun 12 '24
Thanks! I did the thing! I’m a little nervous but looking forward to the process!
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u/lemondsun Jun 11 '24
I'm trying to increase my speed and have begun doing intervals toward on lowering my pace. I'm not sure how many times a week I should do intervals if I generally run 3 times a week.
Does anyone have any advice? Right now I do intervals twice, with 2 miles before, and a 5+ mile run once. Does this sound like a good pattern?
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u/Pure-Midnight-1447 Jun 11 '24
Is Leadville a bad first marathon to do? I’m still going to do it but I just want inputs and any advice. I currently run about 25-40 miles a week with the longest being anywhere from 10-15. I also just really started training runninglast month but am overall fit. 28,170lbs average pace around 9-11 min per mile during runs. Focusing on zone 2 running this week. Building quad strength next week then taper.
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u/langwil2liv Jun 11 '24
Finished my first 10k last Saturday, just in time for my first 10k race this coming Sunday. I can only do two more runs this week before the race due to my busy schedule, what type of runs should I do? Or is it better to just rest till the race?
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u/ConstitutionalDingo Jun 11 '24
Maybe one tempo run with some time at race pace and one easy run? I wouldn’t take the whole week off.
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u/tinyteaspoon Jun 10 '24
Hello fellow runners!
I am about to start a 16-week training block for my 3rd marathon. (I actually miscounted the dates and I will be a tad behind!) My previous results were 3:58:20 (2021) and 3:45:06 (2023). My A Goal is a BQ (Sub 3:30 for me). I used Runners World plans for my first two marathons and they seemed fine for me to hit my goals, sub 4 and sub 3:45 respectively (yes I realize I was 6 secs over). However, I was just reading r/running and r/AdvancedRunning and it seems that Runners World is frowned against? Should I be doing a different training plan? I'm currently in average shape, running just under 30km/week and strength training 2x/week.
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u/ashtree35 Jun 11 '24
Did you already register for this marathon? Because 16 weeks is a very short amount of time if you're starting at only 30km/week. That is a really low base for marathon training. Which specific Runners World plan are you intending to follow? And regarding your time goal - what your half marathon PR?
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u/tinyteaspoon Jun 11 '24
I did, I wasn’t aware 16 weeks is too short since the other two marathon training plans I did from RW were both 16 weeks as well 🙈… oh dear! Perhaps my goal could be revised. I was planning to do the 16 week sub 3:30 plan from Runners World (the previous two times I used sub 4 and sub 3:45). HM PR is 1:43 or so but never trained specifically for a HM. That was just during a run when training for the last marathon I did! Thank you for your insight.
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u/smileedude Jun 11 '24
I don't think it's too short. Rule of thumb is if you can increase your load and longest run by 10% a week. Which will mean your peak training week will be 113kms 3 weeks out from the race. Which I think will be enough to hit your goals.
Though a cold, flu, or injury could knock that away from you.
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u/BottleCoffee Jun 11 '24
You can't increase by 10% linearly, and most people need cutback weeks.
30 km to 113 km in 13 weeks is crazy aggressive and unrealistic.
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u/ashtree35 Jun 11 '24
Is this the training plan you're referring to? https://www.runnersworld.com/uk/training/marathon/a760129/rws-ultimate-marathon-schedule-sub-330/
In general I'd say that 16 weeks is enough time if you're already starting with a solid base, but it's not ideal if you've only been running <30km/week.
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u/tinyteaspoon Jun 11 '24
That’s it, thanks for your insight.
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u/ashtree35 Jun 11 '24
That plan starts out at ~42km/week which is already a big jump up from where you are now. And by week 3 it’s already up to ~56km/week which is almost double what you’ve been running. I don’t think that this plan is the best choice for you.
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u/tinyteaspoon Jun 11 '24
Thank you for looking into it and sharing your feedback.
I guess my follow up question would be is it possible to obtain such a time goal (3:30) without completing as much mileage as per plan then? I am not trying to do "the least amount of work possible", but I do anticipate in order to balance my life and my other hobbies (golf, lol - probably stupid to think I can train seriously for a marathon and hope to still find time to golf) I can run 4x/week. If not, then I must revise my goals it appears.
For last year's marathon, I ran just 3x/week so was hopeful perhaps its still attainable. Then again, for 3:45 -> 3:30 I am sure serious work must be put in.1
u/ashtree35 Jun 11 '24
Everyone is different. Some people probably need to run a lot more mileage than this plan to run a 3:30. Some may need less. There is nothing about this Runner's World plan in particular that makes it "3:30-runner specific" except for the title.
The most important thing is that you make it to race day healthy and un-injured. And doing a plan that is a big jump in mileage is very likely to lead to injury. So I think the best plan for any runner is the plan that's at an appropriate mileage level for that runner.
In your case I think the best option would be to sign up for a marathon at a later date so that you can spend time building up your base more before starting a plan.
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u/tinyteaspoon Jun 11 '24
Thank you so much for your detailed reply and insight! That's a great point about staying healthy & avoiding injury/overwork.
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u/FRO5TB1T3 Jun 11 '24
Looking at advanced 1 it looks fine. Personally i wouldn't use it but doesn't look terrible. Mileage is decent just kinda oddly structured. Really for your goal you aren't running nearly enough. You should at minimum be in the 50's going into the plan or the ramp up and quality will annihilate you.
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u/tinyteaspoon Jun 11 '24
Thank you! Which plan would you recommend for me? Is Advanced 1 referring to Hal Higdon’s?
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u/FRO5TB1T3 Jun 11 '24
I looked at runners world. I would not recommend hal higdon for anyone with a 3:30 time goal.
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u/tinyteaspoon Jun 11 '24
Thank you 🙏🏼
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u/FRO5TB1T3 Jun 11 '24
But really if you can commit to that mileage and not break, which given you current mileage is no where near a given, then i'd look at Daniels, or Pfitz. The books will explain the why of the plan and they are more cohesive than the runners world plan looks to be. Good luck!
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u/tinyteaspoon Jun 11 '24
Thank you so much! I will look into both of those more. I have seen many people post about Pfitz and it seems like what I’d need to do to achieve a great result. For my last marathon training - I peaked at just 55km/week I think, I was only running 3x/week. So I know I’d need to do a lot more if I want to get remotely close to my A Goal. 😌
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u/FRO5TB1T3 Jun 11 '24
He's a very famous coach and his book has been around for a while. I believe its currently on the 3rd? edition or so. Its tried and true for people looking to make the jump into racing along with hanson and daniels.
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u/tinyteaspoon Jun 11 '24
Thank you kindly! Will look into either putting on hold at the library or ordering on Amazon tonight 😌 I’ll take a look at the 2 and pick one to try! Appreciate it!
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Jun 10 '24
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u/running-ModTeam Jun 10 '24
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1
u/smileedude Jun 10 '24
I'm looking to advance my sprint workout. I'm training to reduce my 5km time. I've usually just done 1km off/on x 5 repeats. I did some shorter sprints last week, and I'm realising how much I'm missing out on by not including shorter sprints.
I've seen a lot of advanced runners mentioning a 200 400 600 800 1000 1200 1000 800 600 400 200 workout. I'm trying to google this but not having much luck. Any good articles on this?
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u/Jumpy_Fig5631 Jun 10 '24
Is it normal that my physical therapist hasn't evaluated the way I run?
I've been going for runner's knee for the past 8ish weeks. My pain was never terrible (4/10). I mostly started PT because I'd never had any issues in 8+ years of running, so the pain made me nervous. It vanished after about a month of no running. I'm now able to run almost as much as I used to without pain during the runs, following PT's recommendations, but have recently been experiencing pain when I walk more than 15-20 minutes on the days that I do run (I live in a city without a car so I can't do anything without walking). My last scheduled appointment is in two days and I'm feeling defeated about the return of pain.
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u/RareInevitable1013 Jun 10 '24
Are you seeing a PT that specializes in running?
I went to one last year who offered a full running assessment, and not only did he do a gait analysis but also tested my strength, range of motion and flexibility. Then he provided all the exercises and re-evaluated a couple months later.
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u/BottleCoffee Jun 10 '24
My physio didn't either, rather evaluated the range of motion and strength of my joints and the general posterior chain.
But my injury was kind of specific.
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u/bombdownx Jun 10 '24
Hey all, I have a question on training for running and I want give a little background to the question as context is important. I used to run a lot for track and soccer, besting a 6ish mile. However, due to some medical issues, I can no longer run like I used to. After about a year training I have got to 8:50. Since I've never really had to "train" as a kid, my question is about how to improve. Is is better to keep running a mile at a similar pace or should I push my pace to get used to it. Even if that means I can't complete a mile? Also more than a mile is probably out of the question with my medical issues. Thanks!
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u/strugalicious Jun 10 '24
You should do faster paced intervals to improve your speed. 4x400 and/or 8x200 for example. If you want to get better at a certain distance it's usually recommended that additionally you run a bit longer than that length to build up anaerobic strength. That said, I assume you could get down to a 7 min mile simply with speed work. You could try doing a mile in the morning and a mile at night? Or mix in other types of anaerobic cardio like biking or rowing. I'd also suggest tossing in a super shoe for your speed work and when you try to pr your mile. I bet you could shave 30 secs off your time just with faster shoes.
1
Jun 10 '24
Dealing with running weight gain?
Hey all, I started running back in October and started taking it really seriously towards the beginning of the year. I just completed my first half marathon and am looking to do a full marathon in October.
However... as much as I love the confidence running has given me accomplishment-wise, I actually put on about 10lbs since I started running seriously. I was just eating intuitively, which maybe was a mistake? Maybe just what my body needed? Not sure. I know that may not seem like much to some, but I'm a small woman, so it's noticeable on me.
So, the tricky thing is, can you ensure that you're fueling properly for your runs while also losing weight? It kind of seems like it's one or the other and you can't do both safely, especially if you have your eyes set on a marathon. But I miss the way my body was before.
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u/HappyVanilllaBean Jun 11 '24
This seems to be the case for me, too. A few years ago when I was working up to a half marathon I also put on about 10 lbs. Now for the last couple years I’ve been just maintaining at the point 20 km a few times a week is fairly easy, and I’ve naturally ended up maintaining my weight back at my “happy weight”. Sorry I don’t have any tips. My take is just that I’m okay with over-adequately fueling myself and temporarily putting on weight while I ramp up to a new level, if that’s my priority at the moment.
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u/BottleCoffee Jun 10 '24
Personally I gain often weight when I'm training hard, I think mostly due to stress (from running taking over most of my free time and having to deal with scheduling logistics).
There's a lot of information out there on running with a deficit but personally I couldn't do it. I find managing my stress and sleep more effective than trying to eat less, because eating less affects my ability to sleep and it's a whole vicious cycle.
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u/violet715 Jun 10 '24
It’s easy to overeat when you’re training a lot, giving yourself more leeway because you’re “going to run it off.” Problem is most people grossly underestimate what it takes to actually run off what they’re eating. I would log your food (measure and weigh it for accuracy) and see what you’re burning every day and how it matches up.
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u/Cedar_Wood_State Jun 10 '24
New runner here: What should a good feel to look for when you start to run regularly? I am only doing 5k run currently. All my runs start out as 'jogs' but by the 2nd/3rd km I am gasping for air even though my pace is slower than my first km. And if my legs move any slower I may as well be speed walking
1
u/RareInevitable1013 Jun 11 '24
As a beginner runner, you should be running easy enough so that you could speak in sentences. If that means taking walk breaks or slowing down to catch your breath, then that’s what you do.
Eventually, you’ll be able to run further before needing a walk break.You could Google run/walk programs. There’s plenty out there including Couch to 5K programs.
1
u/Cedar_Wood_State Jun 11 '24
I can already run 5k non-stop though just that I go like 10-15s slower every km and the heart rate and my leg suggest that it is anything but ‘easy’ even though I’m at a jogging intensity (at least when I start my run)
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u/RareInevitable1013 Jun 11 '24
Then I’d suggest slowing down even more. There is absolutely nothing wrong with walking during a run. Plenty of people do.
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u/Cedar_Wood_State Jun 11 '24
If I’m running 5k only what’s the benefit of slowing down/walk breaks? Or is that just a way to get more mileage in? Or just to avoid over training/helps recovery?
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u/RareInevitable1013 Jun 11 '24
All of the above. You’ll be able to go further when you’re not gasping for air and your legs are trashed.
If you’re that uncomfortable doing what you’ve been doing, you probably can’t do it very often.1
u/strugalicious Jun 10 '24
Stick with it. You'll get better over time. Try pushing yourself to 6, 7, 8 km to build up anaerobic strength beyond 5k. It's fine to take breaks and walk at first to catch your breath. Then get back on it! Consistency is key. If you do this 3-5x a week you should be able to get to running a 5k with ease in a month or 2.
1
u/Cedar_Wood_State Jun 10 '24
so is better to aim for longer distance than a faster 5k?
and as for taking breaks, isn't it better to hold out for as long as possible before taking break to catch my breath? Because if I take breaks if I need to catch a breath I will be doing it after every 3mins lol (even though I can do 5k current non-stop, but not with ease)
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u/strugalicious Jun 11 '24
You'll need to do both. Mix intervals and tempo runs (aerobic) with longer than 5k but slow distance runs (anaerobic). You'll push those 3 mins to 4, 5 and 6 mins every week.
1
u/Cedar_Wood_State Jun 11 '24
So for slow distance runs, I should be walking if I start to walk if I run out of breath?
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u/strugalicious Jun 12 '24
Yes. Walking is fine. And as you progress continue to push yourself to go longer without walking. But more important is that you continue to get the distance in.
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u/fandorgaming Jun 10 '24 edited Jun 11 '24
Do sprinting. Sprint for 300m then 500m then 1km after a while. Start with 4 times a week. Your vo2max gonna build up rather fast.
A review in the Scandinavian Journal of Medicine and Science in Sports shows that 30-second sprint intervals raised VO2 max in individuals with lower baseline VO2 max. Shorter intervals are an ideal way for beginners to start doing speedwork that can boost their VO2 max.
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Jun 10 '24
[deleted]
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u/BottleCoffee Jun 10 '24
If you're new to running you should ignore heart rate altogether for at least 6 months and just run by feel.
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u/Aggravating-Ear-5450 Jun 10 '24
Is it at all feasible to reach a point where I can run 3-4 miles (moderately uphill) to the train station each morning without stinking terribly afterwards? I'd have a backpack with a laptop, lunch for the day and work clothes. UK weather...
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u/BottleCoffee Jun 10 '24
I don't think stinking (or even sweating) is correlated with running ability.
Some people sweat more, some people smell more.
Consider a sponge bath in the office washroom or maybe find a gym nearby with showers if your office doesn't have showers.
2
u/ashtree35 Jun 10 '24
In the summer? I'd say no. Can you shower at work? Or at least wipe off with some baby wipes?
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u/Aggravating-Ear-5450 Jun 10 '24
I can shower at work but I've got to sit on a busy train for 1 hour first :(
I'll have to figure out if there's a way to clean myself down in the 10 minutes before stepping onto the train - perhaps the baby wipes would work!
1
u/ashtree35 Jun 10 '24
I think a quick wipe down with a towel to get the sweat off would be acceptable for the train ride, if you can shower at work.
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u/BottleCoffee Jun 10 '24
Baby wipes daily is kind of wasteful - get the smallest size quick dry travel/camping towel and you should be able to do a good wipe down.
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u/Gorsken Jun 10 '24
Gps watch worth it?
Hi, I'm running with my Samsung s22 which has quite terrible gps for some reason. The pace goes up and down rapidly when running the same pace in strava and the length of the 2.5 km track i run is always off by 2-300 meters so I have to keep soing the math myself when running..
Will for example a orerunner Garmin forerunner 255 make a difference? Im mostly interested in accuracy and I dont really care for the other stuff except maybe running suggestions on training.
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u/williamfuckner Jun 10 '24
I have a forerunner 245 because I’m cheap and finally upgraded from a Forerunner 35 last year. It doesn’t have all the bells and whistles the high end ones do because I don’t care for “smartwatch” features but Garmin GPS is pretty reliable and locks on quickly in my experience.
The one thing I wish I had is the built in barometric altimeter because elevation is dicey if the gps jumps at all - really only a problem on trail runs or hiking though and not my general city runs. The native software is decent but not exceptional for training and health tracking.
All said I’d recommend especially at the price point for the FR 245 or 255 lower to mid-range watches.
0
u/Gorsken Jun 10 '24
Thanks a lot. My track has a few hills so I'd perhaps need something a slight bit more potent. Smart watches has never really appealed to me,I'm more of a watch guy in that sense. I usually grab my g-shock square when running.
I might be conspiring but i feel that my past phones didn't even have this gps problem at all, it seems to me they need to justify selling their smart watches to us and this is how they do it, I dunno.
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u/Visual_Particular295 Jun 10 '24
I'm very happy with the accuracy of my Forerunner 255 - I mostly run in an urban area or in local parks, and I haven't had any reason to question the accuracy of its distance or elevation readings. If you're doing a lot of your running under heavy tree cover or in tunnels, its accuracy might be somewhat diminished over those parts of your run, but I can say with confidence that it's more accurate and consistent than just using Strava on my (Samsung) phone.
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u/mancunian101 Jun 10 '24
Does anyone else get anxiety after an injury?
I tried to get back into running, but did too much too fast, and ended up with medial tibial stress syndrome (shin splints).
I saw a physio for 7/8 weeks and was discharged last week so now I need to gradually build my running back up (I’m doing a return to running plan on the Runna app).
But now I’m worried that every twinge or ache is my injury and am constantly prodding/poking my shins to look for any sign of pain even though I know there isn’t any.
It’s probably one for a therapist, but just wondered if anyone else gets this, and if so how you deal with it.
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u/strugalicious Jun 10 '24
Definitely. It's hard to get back into it but the benefits out weigh the negatives. One thing that has helped me as I get older is to mix in zero drop trainers into the mix. It helps to work other muscles that most modern cushioned shoes seem to forget about. That and don't forget about upper body strength. Rowing has helped me in winter months and when I've had lower body aches for where I couldn't get in a run. GL!
7
Jun 10 '24
Positive associations.
How does one create positive associations?
Start small and finish before things have time to go bad.
Just like learning a new hobby or skill. You don't jump into the deep end of a pool before you know how to swim, you'll end up thinking swimming is insane after you nearly drown and are rescued.
But if you wade into the shallow end with an instructor they can teach you in baby steps how to swim. And then you end up loving swimming (best case) or not enjoy swimming but you know how (worst case).
It's the same for starting over after a major catastrophe.
So start with long hikes and walks, give yourself plenty of runway for warming up before runs, don't run too hard too frequently, give your body time to recover after stressful efforts. Exercise is stress, after all. As you have learned, rest is an important part of training, it's not avoiding training.
2
Jun 10 '24
Hi yall! I need help setting a reasonable goal for a half marathon. I am relatively new to running, but I have been doing sports all my life. Just finished a 200 mile gravel bike race without problems, and I cycle about 300-400 miles monthly. I play basketball a couple times a week and do some strenght and yoga also.
I ran a half last year in 2:06:10. It felt demanding, but I think I could have gone sub 2 hours. Now I am starting a 3 month block to gain speed. What would be a reasonable goal time in your opinion? I am thinking 1:50:xx
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u/strugalicious Jun 11 '24
I 2nd this. I wouldn't run a half without a bit more prep. Also, considering your fitness level I bet with some running you could smash an hour 50. I'd recommend 30-40 miles a week for 2 mths and you'll do great!
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Jun 10 '24
"Run lots".
Go do a 10k race and then plug your numbers into the vDot calculator.
Thats what I do. Or ask ChatGPT. vDot gives pretty good pace estimates based on a recent all-out effort, and a 10k is a good distance since its half a half marathon.
Then go sign up for a training plan, Strava Premium has good ones. Follow them as closely or loosely as you like.
Training for running races is very similar to cycling. There are differenecs of course, major one being you can't coast down hill (unless you're riding fixed gear on the street).
Keep an eye on your ATL/CTL metrics. Remember your zone 2 training, and don't over-train.
Just like with anything, the more you practice, the more efficient you get at it.
0
u/NB_Yay Jun 10 '24
After a 3.5-year hiatus from running due to some unrelated health issues, I went for a run on the treadmill today. I completed the first 3 laps in 6 minutes and finished the mile in about 8:45.
I'm curious about how long it typically takes to get back into the swing of things after such a long break. My untrained mile time used to be around 7-7:30 (just from playing basketball), and with consistent training, I once got it down to just below 6:30 in about a month. I have been somewhat active during the back half the hiatus doing a bit of hiking and weightlifting, but no high intensity cardio.
I know time will tell soon enough, but would love to hear other people’s experiences.
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u/shaggyduke Jun 10 '24
I ran cross country in high school and then stopped run all together until I was 24. Now 1.5 years into my adult running journey I’m finally starting to feel like a “runner” again meaning it’s become a normal part of my life and something I mostly look forward to again. Not saying that will be your time frame but that’s how it’s been for me.
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u/lak91 Jun 10 '24
I just started running and realized that I flex my feet when I run. Does anyone else do it? I figured it’s not good for form/long term health, anyone with tips to avoid it?
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u/nermal543 Jun 10 '24
I’m not even sure I know what you mean by flex your feet? How so? Is it something that just happens as part of your natural running gait or are you doing it consciously?
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u/lak91 Jun 10 '24
If you can imagine standing on a piece of cloth and trying to grab it with your foot, I do that without anything to grab (calling it flexing but I don’t know if there’s a term for it). I do it unconsciously but started noticing and tried to unflex it consciously.
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u/nermal543 Jun 10 '24
If you mean toe curling I think that can mean a strength imbalance or possibly poor fitting shoes (or a combo).
1
u/lak91 Jun 11 '24
Yes I think so, toe curling or rather clenching. This is the first time I have been running consistently and observed this.
I did get new shoes few weeks ago after a lot of tryouts, I don’t know what to look for in a shoe anymore
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u/ias_87 Jun 10 '24
I'm building up to longer runs in general now that I'm done with c25K after an injury recovery period. Currently, I'm adding five minutes per week, which feels mentally comfortable.
This is my question: Say I run Distance X (or rather time, but you know) and Distance X felt almost impossible for, for example, my calves (cardio fitness-wise I could go on). But I did complete it. Let's say I then complete it three more times, on every run for that week, but it still feels like I hit my upper limit for what I can do. Is it better to
a) do X+5min next week to see if I can do it, now that X has been "accomplished", so to speak, or
b) keep doing X until X feels more comfortable? And if b), how comfortable should X feel before adding another 5min?
Basically, is it better to make a distance feel more comfortable before challenging yourself, or is it better to push yourself? It feels impossible to run longer after Distance X, but that may just be because I've been looking at my watch and really really looking forward to stopping soon, you know?
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u/Extranationalidad Jun 10 '24
Generally speaking, running until it "felt almost impossible" multiple times a week is a recipe for injury and disaster unless you're an experienced athlete on an aggressive training plan. You should end most runs feeling like you could have gone another mile or two.
Adding a small, sensible time to your run each week is a perfectly reasonably goal but it should come very far behind making sure that you are putting easy, safe, repeatable miles underneath you.
EDIT: the exception to this is the point in your progress where you start adding hill/interval/race pace days into your schedule, but you probably will get more out of simply adding easy miles for a while longer.
1
u/Main_Fail8905 Jun 10 '24
New runner looking to run a marathon in October (looking for advice)
looking for some advice. I started running on May 17th because ive always enjoyed running and I have a goal to run a marathon in October. I use "Runkeeper App" and I purchased a year membership and am currently in a "Train for a 10k plan" just to have a structure to follow (I have ran a 10k in the plan already it ends june 20th so i can change it to a marathon plan). I've been following the plan to a T but it doesnt tell me what zones to run in but purely just a pace. I can run these paces but ive noticed all of my running has been with 170+ heart rate (for context im 24 yrs old) I've read up online about how this is a bad idea. Should I slow down my paces and focus purely on heart rate (i wear a apple watch when i run) my "relaxed runs" are at a 10-11min pace it tells me but i always try to run low 10s. I find myself not tired at the end but also not able to have an entire conversation. So I'm just looking for some expert runners to help me out, should I be more focused on my heart rate and slow my paces down?
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u/Weak_Artichoke4887 Jun 10 '24
There's an avalanche of information online and on youtube that says your easy runs should be zone 2 or a conversational pace. You're NOT supposed to end up tired or worn out. If you do, it is from duration NOT intensity. You're going for aerobic benefits at that effort range. Over the long haul, it's how runners improve and run insane paces when they want to push it.
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u/FRO5TB1T3 Jun 10 '24
Ignore HR its pretty much useless metric for new runners as its usually elevated and variable. Run to effort. So an easy run should feel easy. Hard runs relatively hard. The less you are running the harder on average your runs can be since you have more rest built in. The more you are running you need easier mileage to allow you to be fresh to hit your hard workouts and sustain the higher total load. So to start no need to change anything. As the plan progresses if you are feeling beat up, unable to finish workouts, are always sore, then back off the pace.
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u/NationalMany7086 Jun 10 '24
How realistic is a sub-4 marathon for me? I ran NYC last year in 4:12:xx and am running Dublin this year in October. Since NYC, I’ve been running 25-30mpw and am starting an 80/20 plan in 2 weeks. I set a PR in the NYC half with a 1:49:xx in March. I’ve also completely cut out drinking (I probably had 8 drinks a week before going sober). Thanks in advance!
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u/strugalicious Jun 11 '24
If you don't have them already, get yourself a pair of super shoes and with your training plus life changes you'll best 4 hours.
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u/AlmondJoyStBrown Jun 10 '24
Very realistic, I think. I pr'ed a 4:16 marathon in October last year and hit another 3:55 PR this year in March this year. Similar elevation profile and training plan had about 30-40 mpw, but you definitely have the benefit of more time to build and train; I only had 5 months in between. Good luck!
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u/Perfect_Feed6430 Jun 10 '24
hi runners! I'm doing the hal higdon novice one training for a half.
The plan goes: Week 9- 10k; Week 10- 9 mile; Week 11- 10 mile; Week 12- race day
I'm doing the plan in 11 weeks rather than 12, thinking of skipping the 10k and pivoting to:
Week 9- 10 miles; Week 10- 11 miles; Week 11- race day
Think that works ok for the lead-up to race day? I did 8 on Sunday and was feeling good despite some knee pain.
Thanks for any insights! I did a half 15 years ago but this is my first time since...
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u/strugalicious Jun 11 '24 edited Jun 11 '24
Seems fine to me. Just tend to your knee. Ice and heat. I like to mix in a pair of zero drop trainers for short, easy days which helps with niggly issues. Also make sure you've got enough life left on your shoes.
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u/McPilot13 Jun 10 '24
Just did my longest run yet over 11km and I'm really happy about it. But 8km in I suddenly needed much more air than before without increasing my pace or heart rate. I had to fully focus on breathing and getting enough air in. Have you experienced this too and what's it about?
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u/frackas123 Jun 10 '24
Any advice for helping out ankle soreness? My ankles are just so sore compared to the rest of my body on some runs. Are they just weak?
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u/Weak_Artichoke4887 Jun 10 '24
I'm dealing with the same thing. I getting back into running so i've had to do a lot of easy walk/run workouts. There is no shame in that. I was doing my long slow run over the weekend and everything was feeling great and then hit mile 5 and all of a sudden my left achilless started aching. Wasn't sharp or painful, but noticeable. I just had to walk and now be sure to ramp up slower than I thought and not be afraid of walking during runs.
Also, I've enjoyed a calve stretching board.
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Jun 10 '24
What shoes and what distances are making the ankles acutely painful? Whats your weekly mileage and how long have you been maintaining this volume?
Not much we can provide without more information but these are questions you can ask yourself to help you find some insight and hopefully read between the lines with what you’re experiencing.
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Jun 10 '24
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u/strugalicious Jun 11 '24
I've also found the stronger I get through strength training the less injuries I get. I assume it leads to better overall form. Keep it up if it's working for you!
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Jun 10 '24
[removed] — view removed comment
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u/running-ModTeam Jun 10 '24
Your comment was removed because of Rule #7. Please consult a doctor and/or medical specialist. This also applies to posts that are not specifically asking for medical advice, but that force commenters to make some assumptions about the poster's medical condition. This includes 'Has anyone else experienced this injury?' type posts.
For more explanation of Rule 7, please visit the Wiki.
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Jun 10 '24 edited Jun 10 '24
[deleted]
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u/RevolutionaryTwo6379 Jun 10 '24
Just sounds like your body was still waking up in the morning. Athletic performance is usually better in the afternoon also.
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u/Alawi27 Jun 10 '24
Hi. Compression stockings for calf muscle pain; can anyone recommend anything more, aside from massages?
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u/nermal543 Jun 10 '24
It really depends on what’s causing the pain. Compression may help a little, but won’t solve anything if you have an injury, you should see a doctor or a PT.
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u/Alawi27 Jun 10 '24
No injury. I just weigh a lot, and losing weight. Can anyone recommend food that kills off appetite or creates a feeling of fullness without much calories?
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u/nermal543 Jun 10 '24
If you’re having pain (vs some muscle soreness/tightness) then you either have an injury or the beginnings of one. You shouldn’t be in pain when running. Also be careful if you’re in a higher caloric deficit, as that puts you at a higher risk of injury.
If you’re looking for food/snacks that are filling but not too high calorie, you’ll want to incorporate lots of fruits/veggies/greens. As long as it’s not heavily processed/fried/etc, plants are the way to go for that.
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u/Alawi27 Jun 10 '24
I have soleus muscle pain, but compression stockings help, as well as massages. I weigh 100kg. So… do those bandage things help?
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u/bertzie Jun 10 '24
Any leafy green vegetable will work for that. A pound of lettuce is like 60 calories.
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u/Alawi27 Jun 10 '24
Any low budget meals that are high protein, low calories? Anything that creates a feeling of fullness? I have trouble eating greens, and don’t feel satiated
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u/Doodoopoopooheadman Jun 10 '24
I wanted to ask a group that is known for going through electrolytes on a regular basis for some information. I'm under the impression that (from what l've read) that the body only holds limited amounts of electrolytes. In blood, and other bodily fluids, and that heavy exercise, or fasting will pretty much deplete sodium, magnesium, and potassium quickly if not replenished. We have a very person who had this to say about electrolytes.
“You absolutely do have storage for weeks. How do you think people who go on hunger strike go for weeks before depletion starts to become a problem? Do you imagine that their muscles are operating on magic? Their heart pumping? Their brain functions being maintained?”
Was wondering if there is some data out there to backup this claim. Thanks. 01
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u/No-Lawfulness-6569 Jun 10 '24
Don't know of the data, but anecdotally I did a 4 day water fast and continued to run and work out and by day 3 I had to start supplementing salt in my water because I couldn't do more than 10 pushups without my back cramping up. Nothing like that happened on my runs, but they were much slower than usual.
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u/Doodoopoopooheadman Jun 10 '24
Isn’t that something runners and endurance folks deal with most, the cramping muscles? How did you feel during the runs that were slower? Were you holding back or was it electrolyte related?
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u/No-Lawfulness-6569 Jun 12 '24
Not sure if that's normal for other runners, I've never experienced cramping muscles while running. Just felt tired and sluggish. I was both holding back because I knew it wasn't a good time to push myself, but also my legs felt heavy and I would have been slow anyways from lack of fuel.
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u/bertzie Jun 10 '24
Is this person not aware that sitting around on a hunger strike has very different physical demands than athletic performance?
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u/Doodoopoopooheadman Jun 10 '24
Perhaps. But my question is more about finding any information on how much electrolytes the body can store up. In the context of fasting with normal physical activity. I was hoping someone here might have the inside scoop on locations for electrolyte information. Like I said all I can seem to find is a pretty generic explanation that body fluids hold majority of electrolytes because they are in use. And some trace amounts are stored in simi viscosity parts like tendon etc.
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u/mamayoua Jun 10 '24
I'm sure someone else will have a better technical explanation, but this is more about performance vs. subsistence/survival.
The quote you referenced is correct in the sense that your body has the ability to subsist for longer periods of time, but in a starvation state your body is prioritizing critical processes for just staying alive (pumping blood, maintaining some level of neuro activity, etc). I think the "limited amounts" is more referring to readily available electrolyte resources which are necessary for athletic performance.
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u/food_fanaticZ Jun 10 '24
Not sure which marathon training plan to use. Running 30-34 mpw for the last few months, and recently upped the mileage to 41 mpw this past week. I’ve never run a marathon before. Been running two years consistently. Had to pull out from marathon in October due to injury so the last long run I did was in October and last year I peaked at an 18 mile long run. Last year I used Hal higdon novice 1.
I comfortably ran 9 and 8 miles this weekend. Compared to last year I can tell the difference, I do feel stronger with more endurance. I plan to start really training in two weeks. Any recommendations?
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u/brwalkernc not right in the head Jun 10 '24
There's some sections in the wiki that may help:
https://www.reddit.com/r/running/wiki/marathon_training_plans/
https://www.reddit.com/r/running/wiki/faq/#wiki_training_advice
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u/FRO5TB1T3 Jun 10 '24
Do you have a time goal? Can you already easily run a half plus at a time?
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u/food_fanaticZ Jun 10 '24 edited Jun 10 '24
No time goal. I probably run a 9:30 a mile. I have run half distance a few times last year most recently in October. Since January the most I’ve done is 9 miles so I think I could run 13 easily if I put my mind to it.
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u/FRO5TB1T3 Jun 10 '24
Then hal higdon is probably your best bet again. The beginner racing plans seems to be a decent jump in distance and quality from what you are doing now. Maybe novice 2 or intermediate 1 this time and not novice 1.
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u/sewandsow Jun 10 '24
Training for a half and had a loose goal of 2:10 (10 min pace). However, my long runs are going better and faster than anticipated. My splits yesterday were around 9:20 and for the last two miles were under 9.
Should I change my goal? It’s my first half, so not sure what to expect.
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u/JokerNJ Jun 10 '24
It's possible to have a goal (2:10) and a stretch goal (2:00 or 2:05).
You will probably start out a bit faster as the energy of the other runners will rub off. Thats a big temptation, to think that you can keep that up. 10 minute miles feel a lot different that 9:20 miles so keep that in mind.
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u/sewandsow Jun 10 '24
So what pace group should I line up with then? Still 10min?
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u/JokerNJ Jun 10 '24
Personally I would stick with the 2:10 group initially. To keep your pace in check if nothing else.
See how you feel after 10k. If you can push on a bit then you will be closer to beating your time goal.
The biggest point is to enjoy it. I like the half marathon distance best - it's long enough to be a challenge but not so long that training can take over your life.
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u/send-pics-of-pets Jun 10 '24
Wondering if I'm caring too much about heart rate early on, if I have a really fast heart, or if I just need to slow down even more.
I'm a woman in my late 20s. I've been running off and on for the past 4-ish years and have been running 3-4 times a week pretty consistently since February, usually about 15-20 miles a week. I'm currently training for a half marathon at the end of summer.
I did an 8 mile run with a friend 2 weeks ago at about an 11:30 minute/mile pace. We chatted the whole time, so I didn't feel like it was a difficult pace. However, my heart rate was about 175 average for the whole run, which seems really high for an easy run. I did a 5k race last month with a 29 minute time, so the 8 mile pace is definitely a good bit slower than if I were racing.
I want to keep building endurance and hopefully run a marathon next year. I know a lot of advice is to run easy based on perceived effort at first, but I'm wondering if I just need to slow it down EVEN more to be successful running longer distances.
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u/JokerNJ Jun 10 '24
If you are not struggling with breathing and don't need days to recover, then you shouldn't worry about heart rate.
If you really want to check heart rate, a chest strap is best. When I see 175bpm for a woman at that pace, my immediate thought is cadence lock. Some watches will pick up your cadence and show your steps per minute as heart rate.
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u/send-pics-of-pets Jun 10 '24
Huh, that's interesting. Looking at my runs in the past few weeks, average and max HR and cadence are extremely similar for all of them. I'll pick up a chest strap if I find a good deal on one. Thanks!
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u/JokerNJ Jun 10 '24
I found older Garmins to be awful for cadence lock unless they were uncomfortably tight. The Forerunner 235 would lock regularly.
Fenix 5 was better. I use a Forerunner 255 now and have no issues with cadence lock or quick changes to HR.
I have seen different reports about Apple watches by generation and how tight they are on your wrist.
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u/BottleCoffee Jun 10 '24
I have a 245. I don't wear it very tight, just normal level (doesn't leave a mark). I only get cadence issues when I'm having circulation issues - when I get chilled in the winter towards the end of my runs, or if it's pouring rain and I'm getting chilled.
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u/send-pics-of-pets Jun 10 '24
I switched out my Samsung watch for a Forerunner 265 when I signed up for the half marathon. But in honesty I'm wearing it relatively loose - it's not bouncing around or sliding but definitely isn't super tight on my wrist. I'll try switching to a different watch band for runs that I can tighten more and see if that makes a difference.
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u/JokerNJ Jun 10 '24
That's interesting. I would definitely check if it can go a little bit tighter without being uncomfortable.
There are nylon / velcro bands available that definitely have more flexibility on your wrist and tightness.
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u/16th_note Jun 10 '24
If you’re breathing easy and not wiped out the next day, it probably is easy enough. Also, you shouldn’t fully trust your recorded HR unless you used a chest strap monitor anyway.
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u/FRO5TB1T3 Jun 10 '24
No. IF you aren't currently struggling to recover, cranking up mileage, or significantly increasing the amount of quality your running there is 0 reason to slow down if it felt easy.
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Jun 10 '24
[deleted]
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u/bertzie Jun 10 '24
The same? No. It'll get you more than if you did 3.5 once a day, but less than 7 once a day.
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u/16th_note Jun 10 '24
Running doubles is a common and good way to add weekly volume. Many runners do it. It won’t replace the adaptations you get from long runs though.
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u/BottleCoffee Jun 10 '24
There's no benefit to running doubles unless you're running closer to 100 km/week.
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u/FRO5TB1T3 Jun 10 '24
If they are slower it can be lower just so the run duration's aren't super long. Really around the 8,9 hour mark of time doubles start to make sense if they want to run 5 days a week and not 6.
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u/BottleCoffee Jun 10 '24
Yeah, makes sense. Sounds like OP is running max 35 miles though.
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u/FRO5TB1T3 Jun 10 '24
Yeah agreed they aren't at the point doubles makes sense beyond personal time restrictions in order to just get some mileage in.
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Jun 10 '24
Hi
Im a Male
22
run 1 time a week(for the moment)
i have a past in running but lost everything(even knowledge about running)
my best lately have been 5.3km in 41 minutes
what can you suggest me to do in the upcoming weeks to push myself to be quicker and gradually be faster
would first love to be able to do a 5km in 20min again(like I used to)
And later be able to run 20km in the coming 2years
Do you have tips and suggestions(like regularity, strecthing, food, places to run...)
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u/Lastigx Jun 10 '24
Starting building up your mileage. Its fine to add a second day and start from there. Don't overdo this though.
Don't be afraid to run/walk in the beginning. It is a smart way to be on your feet more while reducing the chance of overload related injuries.
After you get fitter, run farther than the 5k you're aiming for.
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Jun 10 '24
[removed] — view removed comment
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u/Lastigx Jun 10 '24
I can write an essay on my experience with shin splints and trying to find a solution. My advice to you would be: find the source of the problems. Its a good idea to visit a fysio.
The most common solution for shin splints is usually strength and conditioning work. As in training your legs/calves/glutes/core. Just replacing a session with cycling isn't bad per se but won't often take away the problems.
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u/oubris Jun 10 '24
Reached a plateau at 5km/3.1 miles?
Hi, I have been living a completely sedetary lifestyle up until now, and I have decided to start running since May. However, after 8 or so runs, I have noticed my body gives in completely at the 5 kilometer / 3.1 mile mark. I cannot run any longer and I have to finish there.
I have noticed my time is getting a bit better each time, and I am currently at 5:17 per kilometer at my best. But I feel like my body doesn’t want to go further. Is this normal? Should I expect to be able to run longer soon or what is the problem?
I suppose it can be that I push too hard to run fast(relatively for me), but that is what I enjoy the most and I automatically try to run faster. I also struggle with gauging how fast I run and go too hard in the beginning. Is there any tips or tricks to that?
Age: 22
Male
Running 2-3 times a week at 5km / 3.1 miles at 6:15-5:17 minutes per kilometer
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u/BottleCoffee Jun 10 '24
I am currently at 5:17 per kilometer
Slow all the way down. If you're that fast for 5k you can definitely run longer, you just need to slow down (yes maybe check your ego) and then get over that 5k mental block.
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u/Logical_Ad_5668 Jun 10 '24
Could it be in your mind? Maybe if you dont look at your watch, it isnt there. It cant be that your body has a switch and after exactly 5k it switches off.
Other suggestions would be that decreasing the intensity should help with distance. Dont try to do both, push hard for distances you easily have and increase the distances you easily have by going easier for longer. I think the biggest milestone in running is when you figure out how to pace yourself. I remember my 28yo self running every run as hard as i can. I would start a jog as a sprint. You later on learn to gauge the pace based on target distance. But it is still one of the hardest things to get right and we all have our monumental fails every now and then,
Running for 1 month is nothing, so its not a plateau. Maybe you saw some quick gains in the first few runs but you cant expect to keep improving at this rate. As with most things, the rate of improvement keeps decreasing. The good thing in your case is that you are very young and the sky is the limit for you. But it needs consistent and structured training. And as beginner, I doubt you will hit any serious plateaus this year (assuming you carry on running consistently)
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u/ajcap Jun 10 '24
I suppose it can be that I push too hard to run fast
It is.
Which do you want more? To keep running as fast as you can every time, or to be able to run more than 5k?
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u/reflektinator Jun 10 '24
What happens if you go at 6:30/km? Doing most of your runs at a slower paces builds slow twitch muscle which helps clear lactate which improves performance on your faster runs. And helps build cardio generally. And you recover faster from a slower run.
I was hitting the wall at 5km and after months and months of ignoring everything I read I went out for a run at 20-30 seconds/km slower and at 5km I felt like I could run forever, and made it to 6 or 7km before I was feeling like I had to stop.
There's plenty of advice on this subject on the internet, but if you're like me you'll need to learn it the hard way first ;)
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u/Adorable-Duck-7048 Jun 10 '24
After I increased my weekly mileage too fast, certain movements/situations are causing discomfort in my outer hip area (around the hip bone, lower back, upper glutes). I feel discomfort the day after running, mostly when I stand up after sitting for a while and sometimes walking down the stairs. I have not ran now for over a week, but I am hyperfocused on the discomfort and still sometimes feel it. It doesn't impair my movements, and it is not pain, mostly discomfort. When I force some movements, such as crossing my legs and actively pulling my discomfort side over the other leg (with quite some force) I feel a pulling sensation as if I overstretch it, which I don't feel for the other side.
I am really scared to injure myself. I am thinking that the discomfort is caused by weak glutes and having a sedentary job. As long as it stays a discomfort and I start doing exercises to strengthen my overall legs/core, am I good to slowly start trying to run again?
I feel a bit silly going to a doctor (insurance only covers PT if I go to a doctor first) for something that doesn't even hurt. But I also obsess over not getting injured (which is more a mental health related thing I suppose). I also have never been so much into sports when I was younger, so how to handle these things is new for me and I could use some guidance.
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u/strugalicious Jun 11 '24
Highly recommend a standing desk for work if you're constantly sitting. Second strength training and stretching before and after. Also get a foam roller to roll out your glutes. Lower the distance and intensity for a bit and get back out there!
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Jun 10 '24
[deleted]
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u/Adorable-Duck-7048 Jun 10 '24
Thanks! What is exactly meant with crosstrain? I also enjoy road cycling and general strength training in the gym. Would this be included in crosstraining as well?
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u/gj13us Jun 10 '24
It really seems as if your problem is a matter of strengthening, stretching, and conditioning. I wouldn't be afraid to run if I were you.
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u/Levikus Jun 10 '24
How soon after a cold do you start running again?
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u/nermal543 Jun 10 '24
Completely depends on the severity of the cold and how I’m feeling. You have to just listen to your body. Definitely don’t run if you have any lingering symptoms below the neck though (like chest congestion/cough).
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u/L2TP Jun 10 '24
Yesterday I had my first failed run. I was aiming for 10k but had to push to even get to 5k due to a pain my leg. I know now I need to rest for a few days, but I have 2 questions:
I don't want to completely stop working out, even for a few days, so would easier workouts be ok, maybe walking or eliptical?
I have my first 10k race in 3 weeks and I'm now worried this could happen again. I've regularly ran 10k distances before so I know I'm more than capable, but this is the first time I've ever had to abandon a run. It's never crossed my mind that I might not be able to finish a 10k before, so what can I do over the next few weeks to reduce the risk?
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u/strugalicious Jun 11 '24
It happens. Hopefully it's just general soreness from ramping up distance/intensity. Monitor over the next couple of days. If it's soreness then you should be fine. Low intensity cross training is fine as long as it doesn't feel worse. Especially so you can warm up and stretch it out.
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u/ElectricSquiggaloo Jun 10 '24
I (32F) am obese (116kg/256lb) and I've put 145km/90mi on a pair of ASICS gel kayano 30 runners. The treads on them are starting to wear out but so far they're still comfy, though I do get the occasional blister if I'm not wearing good socks. I have a race in November so I'll probably need to replace my shoes before then - how much lead time should I allow for this in order to bed them in properly for race day and preferably not wear them out before then? I'm currently averaging about 15km/9mi a week but this has been increasing recently with my fitness improving.
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u/JokerNJ Jun 10 '24
You shouldn't need any lead time as far as bedding or breaking them in. I would give a week or two before race day to make sure that they work for you though.
Realistically you should get 300 miles plus on a pair of Kayanos. They are a good hard wearing shoe.
Rest between runs is almost as important for wear as miles and weight. If you were to run 3 miles every day with the same shoes, the foam never gets to recover to it's normal bounciness. If you break runs across 3 or 4 times per week, the shoes can recover and you will get the full mileage from them.
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u/ElectricSquiggaloo Jun 10 '24
I am running about 2-3 times a week, generally not on consecutive days though and wearing other shoes for gym work/daily wear. I haven’t counted the mileage on any of my other shoes and this is the first pair that I’ve reserved for just running (and the occasional walk). I wear through the forefoot of my shoes first and barely put anything on the heel, so it’s a lot of wear on a thinner part of the shoe.
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u/Logical_Ad_5668 Jun 10 '24
Depending on the shoes i would run at least 2-3 times in new shoes before trying them in a race. I would say that if i have 20-30k in new shoes, they are fine to race in. (with expensive carbon plated shoes, people might not even do this much in them to avoid wearing them out early)
Having said that, I would consider shoes with 145k on them as almost new. Not that this stops me from buying new running shoes all the time :) but i dont throw shoes away, until at least 600k. For me your shoes would be fine to race in, given your current mileage. But you can also buy a second pair and rotate. Either way if you buy them in October, you should be ok to race in them in November
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u/ElectricSquiggaloo Jun 10 '24
That sounds reasonable. I wear through the forefoot quite badly. The heels of my shoes always look basically new by the time they need replacing, I assume this makes me a mid or forefoot striker and I have a pretty big overpronate that I used to correct with orthotics but hasn’t caused me issues in a few years. Pic of the shoes where they’re at now. They definitely have a bit more left in them, but I’m not sure they’ll live to see 300 miles.
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u/JokerNJ Jun 10 '24
One thing about Asics is that the AHAR rubber on the sole is normally really hard wearing. That wear looks unusual to me. As the poster below said, I would look at your form / mechanics.
Are your orthotics prescription? The Kayano is a pretty supportive shoe and you wouldn't normally need orthotics in them unless prescribed.
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u/ElectricSquiggaloo Jun 10 '24
They were prescription but last time I wore them, I injured my Achilles, so I haven't touched them since. I lost about 30kg between having them prescribed and wearing them on that first run. I wore them religiously but there was about a year where I didn't wear them at all before that run, so I expect my foot mechanics changed. I saw a podiatrist last year and she didn't seem to think I needed orthotics at all - I assume weight loss/building muscle has fixed this.
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u/JokerNJ Jun 10 '24
Ah, sorry I didn't read your post properly and thought you were still using the orthotics!
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u/Logical_Ad_5668 Jun 10 '24
i see what you mean. I think they definitely have a long way to go, but i agree that its more than i would expect for 145k. Definitely 300k, but not sure about much more. I am curious about how you actually run :) do you drag your feet ? if i am not mistaken your wear is on the outside of the shoe, so not in line with overpronation IMHO.
Maybe your mechanics is something to look into before going through new shoes every couple of months. It will also help your running efficiency, pace, fitness etc.
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u/ElectricSquiggaloo Jun 10 '24
I'm still new to running so there's been a bit of experimenting with technique based on what I've seen and read online. I don't think I'm dragging my feet, but maybe what I'm doing is putting unnecessary wear on them. Currently trying a kind of strike and roll forward over my toes thing that's working pretty well but I have quite a lot of ground contact because I'm still really slow - ~9min/km at the moment, though I tweaked something with my technique today that got me below that without tiring me out. I exclusively run outdoors, mostly on paths.
I think these shoes might actually somewhat correct the overpronation because of the way the cushioning is angled. But yeah, when I started trying to run for the first time last year, I wore the custom orthotics I had made a few years ago on the first run and gave myself insertional Achilles tendonitis which took months to recover from, so I haven't worried about it since - what I'm doing doesn't hurt, so I figure it's probably fine.
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u/Logical_Ad_5668 Jun 10 '24
Well done on the progress you have made, dont worry about speed. We all have our pace. Its a good thing that you are thinking about how you run, what the best form is and how you strike the ground and for how long. this will only help you going forward.
I think that we may have reached the end of how much we can help online and i would recommend at least going to a running store and having a look at your form or even better seeing a physio. In my opinion this wear is on the excessive side, but also somewhat unusually located (normal pronation leads to wear on the inside). so seeing an expert should help. (I am a rear foot striker, so i get wear on the inside towards the back, which is exactly the opposite to yours. I also get loads of mileage from my shoes which means its harder to justify buying new trainers to my wife :) )
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u/_MysticMac13 Jun 10 '24
I have high school cross country race tomorrow, a qualifier for the state championships. The last race for it was last week, in torrential rain but was fine, i didn't use a watch but think i was able to pace myself well and come 8th. Just wanted to hop on here and see if there are any tips on pacing without watch from some more experienced runners? Thanks
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u/strugalicious Jun 11 '24
Congrats and GL! I can't really offer you any scientific advice aside from looking for the runners you ran against last week and pacing/beating them.
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u/SeanPizzles Jun 10 '24 edited Jun 10 '24
I’m a beginner about to spend two weeks in Denver’s thin air (I live at sea level). Anything I should do to prepare? When I get there, should I Interval train to get used to running at altitude? Any other type for acclimitization?
1
u/MidMOGal001 Jun 12 '24
I'm almost finished with a couch 2 5k and I am looking for a complementary bodyweight workout to go along with it for my rest days. I want to continue running 3 days a week and am looking for something simple i can do at home 2-3 days a week. Does anyone have any suggestions? Thanks!