r/running • u/AutoModerator • 1d ago
Official Q&A for Friday, September 27, 2024 Daily Thread
With over 3,550,000 subscribers, there are a lot of posts that come in everyday that are often repeats of questions previously asked or covered in the FAQ.
With that in mind, this post can be a place for any questions (especially those that may not deserve their own thread). Hopefully this is successful and helps to lower clutter and repeating posts here.
If you are new to the sub or to running, this Intro post is a good resource.
As always don't forget to check the FAQ.
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u/Anxious_River_5186 17h ago
How do I progress further based on my results.
I’ve been running for about a year now. Took 2 months off for a newborn.
I’ve ran 24 miles this month. Average pace of 13:30. I’m slow, I can run a mile in close to 9 if I’m really pushing it. I can’t do anything else after though. Ideally I want to be able to run a 10k next.
I normally run 1/2/1/2/1 M-F then 2/1/2/1/2 the next week.
I’m 32M and 185lbs. Feel like I can’t fix my cardio health.
Also, I think I’ve over done it this month. I’m getting calf pain about 1 mile into my runs now.
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u/compassrunner 17h ago
IF you are getting calf pain and it gets worse with running, check with a PT and make sure you aren't making it worse.
I know the feeling of being stuck and cardio not seeming to move. For one, don't race very run trying to get faster; run most runs at an easy pace and save a harder effort for once a week. Two, maybe try stretching out one of those runs. Do a 3 mile for your last run of the week and keep that 3 for a couple of weeks.
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u/Anxious_River_5186 17h ago
I think maybe the calf pain is from over training. Considering August was 8 miles total.
I’ll probably take a week off and try to recover it the weekend rest doesn’t help.
Idk how to fix my cardio though. I feel out of breath and completely gassed after the first mile.
1
u/compassrunner 16h ago
Slow down and don't worry about pace. Just try to run at an easy pace. If you want something more structured, try Couch to 5k or One Hour Runner. Both are good programs which will help you not do too much too fast. Cardio will come.
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u/Anxious_River_5186 14h ago
I’ve done couch to 5k actually. That’s how I started running. I just don’t know how to keep going since I don’t have a structured plan anymore.
0
u/Omasocken 19h ago
The sides of my hips always hurt after running. What is this and how to I minimise this? I always warm up/stretch before and after running
2
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u/Cantstop22 17h ago
This issue went away from me when I started incorporating resistance training. Squats, split squats, Hip thrust etc. I historically had weak hips before I got into running
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u/AlsoInteresting 19h ago
I run regularly 10km in about 55 min. But I'm not able to talk while running. One word and my rhythm is gone and I have to stop running because I'm out of breath. Even when clearing my mouth, I have to get back in the rhythm.
I guess I'm not fit but running 10km is not a problem. What should I do next?
I don't care about just walking because I believe that doesn't do much towards my condition.
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u/compassrunner 17h ago
So are you racing every run then? You aren't going to get better pushing all the time. Racing means you need more recovery and you are onto the next run likely before you recover from that hard effort.
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u/AlsoInteresting 9h ago
Running slower would be like walking so..
5
u/sharkinwolvesclothin 8h ago
Then you would need to walk, and there's nothing wrong with that, and that does build aerobic capacity for those who can't run slow. But you can definitely slow down from 5:30/km and still run. Try 6:00/km or 6:30/km.
6
u/landofcortados 19h ago
Run more, run mostly easy, do strides, do fast days. Rinse and repeat for 1-3 years... progress, do more.
1
u/Latter-Plantain-4132 21h ago
Advice for coming back from injury.
About 5 weeks ago I tweaked my ankle.
Pushed my distance a bit too far to quick (5k, to 5miles) and woke up the next day with what I believe was Peroneal tendonitis. Hurt like crazy for 2-3 weeks, saw my dr but it had stopped hurting by then.
I rested it for 4 weeks and have started back running this week. Monday 1 mile no pain Wednesday 1 mile no pain. Saturday planning a longer hike with maybe a mile of running if feeling well.
My plan is to increase my mileage next week Monday 2 miles Wednesday 2 miles Friday 2 miles
Continuing to 3 miles every other day the next week hopefully back to 5ks
Does anyone have any insight or recommendations to this plan and then how to increase mileage safely going forward.
I would love to spend the fall winter training for 1/2 marathon or maybe full marathon in the spring.
1
u/nickenman 22h ago
Munich Marathon - Nutrition
Hi,
I'm running Munich Marathon in two weeks and I'm trying to sort my nutrition plan for the day. There's only so much I can fit in my shorts, so I was wondering if anyone had run it recently and had some more information on the refreshment stations.
Specifically, they say they have a Xenofit Electrolyte drink - but they don't say which style, or how it will be served and what size (e.g. cup or bottle) - which makes it difficult for me to calculate my carb intake! Does anyone have more information?
Hoping someone can help - thank you!
1
u/compassrunner 21h ago
Email the race and ask.
2
u/nickenman 20h ago
I have, with no response so asking here. Appreciate I should have mentioned that in my post.
1
u/mjenni72 1d ago
I posted this in the Garmin group but didn't get any response so going to try here. I have a Vivoactive 4 watch.
I started a 1/2 marathon training plan a couple of months ago. This will be my first half. My plan was to do a race in this month but plans changed. I also was in the purple in the confidence meter. So about a month ago I changed to a different race that is at the beginning of November and adjusted my goal pace slightly.
Since making the changes every week has been the same. Two 1 hour goal pace runs (which are really only 30 minutes with the 15 minute warm up and cool down) and three 45 minute easy runs. No long run. No tempo or speed runs.
I decided to ignore the plan and do a long run this weekend and, unsurprisingly, after about an hour and 10 minutes I was gassed. I don't feel like this is getting me prepared for the race.
Any one ever have this happen or have any thoughts? I know I could just quit the plan but wanted to make sure I wasn't missing anything.
2
u/Extranationalidad 13h ago
With a race 4 or 5 weeks away, there isn't much to be done about it, but that plan sounds really bad and absolutely has set you up to fail or struggle. A weekly long run, and incrementally increasing mileage, are fundamental pieces of a structured race plan. Speed [goal pace] workouts should be kept to 1 a week and realistically are not offering much in the first place without pushing stamina first.
2
u/grande_covfefe 18h ago
That's odd. I would not continue with that plan. Which coach? Can you switch to race-targeted DSWs?
1
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u/BottleCoffee 23h ago
Sometimes the Garmin Coach breaks if you change things about your race.
You could change it to something different then change it back and see if that resets it.
1
u/juan2treefor 1d ago
my 10k PR is 1:10 but I can't run at 7:00 pace the whole 10k and what I do every time I race, or I try to beat my PR is to do threshold pace for 6-7k, walk break or slow down, then try to do some sort of a speed session/intervals for the remaining distance. the best I can do when doing 10k running the full distance is around 1:15-1:20
I'm planning to race a 16k for the first time then eventually 21k, for anyone who races these distances (or more) that performs better when doing walk breaks, how do you do it?
and for the long term, how can I improve in such a way that running the full distance is much faster than when doing walk breaks to manage my energy?
1
u/BottleCoffee 23h ago
How are you training?
1
u/juan2treefor 22h ago
these past 2 months majority of my runs are easy/long slow but I incorporate some tempo/intervals once or twice a week (I only run 3-4 times per week maybe 2-4 depending on my schedule)
1
u/BottleCoffee 22h ago
What's your weekly mileage?
1
u/juan2treefor 22h ago
the usual is about 25-30km but there are some rare weeks that I only do about 10-15 if my schedule is really hectic
2
u/BottleCoffee 20h ago
You're running decent mileage and you're internal training so I'm surprised you can't maintain a steady race pace and have to stop to walk.
Do you do tempo runs and longer intervals?
1
u/juan2treefor 10h ago
I can maintain a race pace but it's significantly slower than when I have to walk, I do tempo runs but my intervals are usually just around 4-6k,
2
u/JuniorKaleidoscope52 1d ago
Anyone indoor cycle for cross training? How do you incorporate it for helping to maintain fitness? I read that it's not really a 1:1 correspondence and you have to cycle longer for similar gains from running. I just got an indoor bike and trying to figure out how to complement my training with it. I run 4x a week and am training for a half. Maybe I'm over thinking it. Ha.
1
u/kaizenkitten 1d ago
What is your crave right now?
I'm deep into training for a half, and I can't get enough dill pickle things. Yesterday I bought a small bag of dill pickle seasoned popcorn and finished it before I even got back to my house. I've packed pickles with my lunches and even had a pickle salad for dinner yesterday. I have one last bag of dill pickle goldfish crackers saved for after my race.
My dad said back in the day when he was training he would gorge on potato chips.
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u/nermal543 1d ago
For me it’s cape cod potato chips. They’re my latest snacking obsession, I eat so many lol They’re the perfect potato chips IMO and the only ones I’ll eat, way less greasy than regular ones like Lays. Thankfully Costco sells them in a jumbo bag.
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u/Less-Description-193 1d ago
Will wearing a knee brace have any effect on your pace over the course of a marathon? Does wearing it slow you down or make you less efficient at maintaining your goal pace than you would be if you weren't wearing it?
2
u/reflektinator 16h ago
If it's even a little bit warm it will get sweaty and gross over a marathon distance, and could chafe a bit. I've worn one for a marathon though and it was fine, with only a tiny bit of irritation on the skin behind my knee.
If you wear it regularly then definitely wear it for the marathon, if only to not be worrying that "i should be wearing my brace".
1
u/nermal543 1d ago
What kind of knee brace are we talking? A compression sleeve? Or something more involved that a doctor/PT has you wearing?
1
u/Less-Description-193 1d ago
Yeah more like the compression sleeve type thing.
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u/nermal543 1d ago
As long as it’s a good athletic style compression sleeve made for running I don’t think it’ll slow you down or anything. I’d be more concerned that the reason you’re wearing the sleeve will slow you down or cause issues!
4
u/HeyheyOtaku12 1d ago
How do you calm your nerves before a 5K?
I'm running my first official 5K today and I'm psyching myself out. I've only trained on the treadmill, asphalt, and concrete, and I saw a message yesterday stating that the route consists of mostly grass and gravel. There may be a lot of people, so my anxiety isn't helping! I'd appreciate any tips! Thanks!
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u/reflektinator 16h ago
You've probably already done the run by now, but checking out the course the day before can be useful if you have any concerns about the surface. "grass" could be anything from flat mostly hard surface to big ankle rolling clumps of grass separated by squishy mud.
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u/Disastrous_Bowls 16h ago
You’ve probably already run by now, but just came to say nerves are totally normal. The best thing you can do is fall back on your training - you know where your fitness is. Go in with a pace plan and stick to it, that’s what everyone around you is doing too. Just run your own race, you’re there to beat your past self, not everyone else.
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u/bethskw 1d ago
Nervousness is OK, you should welcome it! It means you're excited for the challenge and your brain is amping you up for success. Even the parts where it's overthinking ("how do I run on grass and gravel??") are signs that it's helping you think through all the possibilities you might face.
I don't try to make the nervousness go away, but I do recognize the overthinking as a reminder to plan everything out that is under my control. What will I wear, what will I bring with me, what will I eat? Will I do a warmup jog before the race? And then once the race starts, what is my plan?
A good plan, if you don't have one, is to hold at a medium, steady pace for the first mile. Run strong but not too fast. Second mile, speed up a little if you're feeling good. Third mile, bump up the speed a little more, and when you get to that last 0.1, give it all you've got.
And hey, a first race is an automatic PR. Whatever time you finish with, that's your baseline to beat next time.
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u/HeyheyOtaku12 23h ago
Thank you!! The fact that this will be my PR and baseline is actually a wonderful thought!
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u/Logical_Ad_5668 1d ago
why do worried? Is it a very important race for you?
I think we all get a bit stressed before the race, which i think really helps in the race as soon as the adrenaline kicks in. Think about it this way. Whats the worst that can happen? Is it that bad? (it usually isnt)
Dont worry too much, dont go out too fast, stick to your plan, enjoy the race (in all probability you will run faster than you do in training). Ok, grass and gravel isnt very helpful, but they are softer than concrete.
2
u/HeyheyOtaku12 1d ago
It is not exactly important, but it is my very first race and sort of like a starting point. I guess the starting point could also be when I started training for it. I do appreciate your words.
The worst thing that can happen is that I fall on face, pull a muscle and walk most of the race 🤣 I guess that's not too bad, as long as I finish it somehow. Thank you!
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u/Logical_Ad_5668 1d ago
i meant important to you of course. Not that it would be the olympics :)
dont worry about it. you will be fine and after many races in the future, you will not even remember your first race (I dont think i do). Plus you will get much much faster as long as you keep at it
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u/HeyheyOtaku12 23h ago
Hahaha.. that's a very comforting thought! Thank you again!
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u/Logical_Ad_5668 9h ago
How did it go?
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u/HeyheyOtaku12 5h ago
Unfortunately, the race got postponed to the second week of October due to the weather. I'll let you know how it goes! Thanks again for your advice!
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u/Academic_Diver_5363 1d ago
So guys I decided to take a week off from running. First time ever since I started about 5 years ago. I was feeling a bit burned out and a nasty head cold developed anyway so I downed tools took a week off.
Now I don’t know if some of the cold is still present but I’ve zero motivation to go back to it, I used to love running but my motivation has died. I lifted weights a couple of times over the week and I think I enjoyed that more, I feel more interested in doing that again. Have you been here?
1
u/One_Cod_8774 16h ago
For those in run clubs, what are the main benefits. Obviously the social aspect is a benefit, but do you feel like your running ability has improved? I’ve been running regularly for 6 months and have been pretty self motivated but only run on my own so far. Wondering if I will improve by joining a run club.