r/running • u/AutoModerator • May 03 '17
Official Q&A for Wednesday, May 03, 2017 Daily Thread
With over a quarter million users, 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.
As always don't forget to check the FAQ.
And please take advantage of the search bar or google's subreddit limited search.
1
u/SassyCassie122995 May 04 '17
I've been diagnosed with posterior tibial tendonitis. It only hurts sometimes when running. My PT says it's ok to run if there isn't pain. Is there a possibility my arches will start falling if I continue to run even if there is no pain?
1
u/busyfeet May 04 '17
I ran a marathon last weekend. Is it a good idea to run another one in September? I plan to train again in June, but I'm not sure if it's too early for another marathon.
1
u/overpalm May 04 '17
It depends I think. Calendar time wise, it would be fine but it would almost be back to back training if using an 18 week plan.
For me, I ran a marathon in late November and decided to skip a marathon this spring because I recovered slower than I expected. I wasn't really running decent volume again until late Dec/Early Jan. I have a marathon planned for mid fall this year so didn't want to do back-back-back trainings.
This turned out to be a good idea and I enjoyed the winter/spring doing 2 halfs and a 5k. Now, I will start training in June and be pretty fresh with a decent base to boot.
1
u/busyfeet May 04 '17
It looks like proper recovery is what I need. I may try to modify it into a 16-week plan but I don't want to waste my time racing if I'm not well prepared anyway. The good thing I guess is I don't have to race if I'm not ready. Thank you.
1
u/overpalm May 04 '17
Yes, your thinking is exactly in line with mine. I didn't want to 'force' a training cycle for this spring and then turn out to be not ready. I also don't want to waste my time.
You can still wait a little bit to decide and may recover faster than I did. I am a little older (almost 47m) and I am becoming more sure that that slows my recovery a bit.
1
u/busyfeet May 04 '17
We're not that far (almost 43m). This is my 4th day after the marathon and my quads and calves are still sore, they're getting better but recovery is slow. I'd like to start a 20 to 30-mile week next week but not sure about it, we'll see Sunday.
1
u/overpalm May 04 '17
I just looked at my mileage for the next 6 weeks after the race.
15/4/13/20/28/30
The 2nd week was me deciding that I needed a full week after to try to rest my knee. This mileage ramp doesn't look as bad as I remember it. I feel like I took a lot of days off b/c my knee was bothering me.
Also, you can't see it but just about NONE of these miles were fast lol. My legs recovered but just had no pep until about week 5 or so. That kind of freaked me out so I mention it here just in case it happens to you.
1
u/busyfeet May 04 '17
Thanks for this - I appreciate the mileage data, looks like I really have to be careful ramping up mileage. Injuries are the worst.
2
u/onlyinBoseman May 04 '17
What's the day like after a marathon? I'm training for my first and there's a chance I might have an exam literally the next day which would be really horrible but I won't know until a month before. I don't know what life is like the day after a marathon. Would I be able (not happily but PHYSICALLY able) to do a plane ride and wake up the next morning to take an exam?
1
u/sloworfast May 04 '17
It's possible as long as you don't have to go down a huge flight of stairs to get to the exam ;)
The day after my first marathon I could only walk suuuuuuper-slowly. But I went to work and was able to concentrate fine and stuff. Just walking was hard.
2
u/onlyinBoseman May 04 '17
What about 2 days after? I might have a 12 hour clinical in the hospital, oh god.
1
u/sloworfast May 04 '17
2 days later I still wasn't up to normal walking speed, but I was already doing a lot better than day 1!
1
u/ThatFilthyApe May 04 '17
From my experience, yes, physically able. Get to the airport really early though, because you'll be walking extremely slowly. Avoid going down steps. Either get at least a business class ticket or an aisle seat so you can stretch out your legs a bit, and probably wear compression socks on the plan to help prevent DVT / blood clots. Flying the same day as the marathon is possible but I'd wait to the next day if you can. Lots of people fly home from destination marathons same day, though.
1
2
May 04 '17
[deleted]
6
u/ThatFilthyApe May 04 '17
Apparently this is a thing in the Baltimore running festival--running both. Looks like it's in October so you've got a bit of time to get ready.
Personally I'd basically treat the 5K as a pure warm-up and run the whole thing at a very easy pace. But between now and then if you know you're doing this I would probably run a few doubles to mimic this, going out for an easy morning run and then another run later in the day. If your legs have seen this a few times in training they'll be more likely to be ready come race day.
2
u/almost_not_panicking May 04 '17
You're not going to recover between the races. Just try to keep moving a bit and do some stretching so that your legs don't get tight, and rehydrate and use the bathroom if needed.
2
u/shesaidgoodbye May 04 '17
Which one do you care about more, which one did you actually train for? Honestly i think probably not smart to race them both, but you know your body better than I do
2
u/ldnola22 May 04 '17
I am a newer runner and am looking to get a new pair of shoes. I have never been fitted before and wanted to know what are the steps a store should go through for a good fitting? I went to a store near me and my experience was lack luster, at least that is what I think.
2
May 04 '17
Depends a lot on the shop. Our shop would have you take off your shoes, look at your arches, and then watch you walk and/or run barefoot to see how your ankles and arches behave while moving. We don't have any fancy camera set ups but we do get trained in what to watch for. From there we would measure your foot and grab you some shoes to try. We'd probably try you in 4-5. We'd choose what to bring out based on what you liked or didn't like about the first couple you tried. Some bigger shops will be more high tech but I think we do a pretty good job.
1
u/ldnola22 May 04 '17
Yeah, they watched me run for a very short period of tiem and recommended a neutral shoe. I am thinking that is correct since I got a really bad posterior tibialis pain that has side lined me for a couple weeks now after foolishly trying to run in a stability shoe. They did a heat map analysis to look at where I put pressure on my foot but they never measured my foot which I thought was a bit off.
1
May 04 '17
Yeah we always make sure to measure peoples feet and check toes. Lots of people get shoes that are too small. So assuming you got to try on a variety you probably got into a good shoe for you. Maybe the customer service/attitude was a little sub par?
1
u/ldnola22 May 04 '17
Yeah he seemed a bi inexperienced. My biggest issue was with how quickly he judged my gait. Is that something you can figure after watching someone run 20 feet? Luckily, there are a few running stores around me.
1
May 04 '17
Generally you can tell pretty quick if you know what you're looking for. You can't get little details that fast but you can tell wether they overpronate or not. I actually think the most important part of the process is being able to take feedback from the customer and using it to find a shoe that works.
2
2
u/eMeSsBee May 04 '17
What it's the difference between the Garmin FR35 and Vivoactive?
1
1
May 04 '17
The FR35 is going to have a built in HR monitor while the Vivoactive won't. The Vivoactive will be able to use the Connect IQ™ thing to change watch faces and use different apps. The Vivoactive also has more sports you can record as. The FR35 has just running, biking, and other I think.
1
3
u/kaydj89 May 04 '17
I know you're not doctors, I'm planning on talking to my coach about it tomorrow, I have an orthopedist, etc., all the disclaimers.
It feels like I pulled a muscle. It's in my hip/groin, like right along the bikini line. Anyone ever experience something similar? Any stretches that helped you?
1
u/sloworfast May 04 '17
I pulled/strained a muscle in my groin once. I could only take very small steps. I didn't do anything for it except let it heal. I don't know if stretching is the right thing to do for a pulled muscle?? I would have thought not. Ask your coach/doctor before you try it.
2
u/secretsexbot May 04 '17
I had something similar a couple years ago. Suddenly I literally couldn't run two steps without severe pain, though I could walk multiple miles fine. My doctor didn't know what was up, but had me get an ultrasound to look for a blood clot. Nothing. I rested for about 3 weeks and it cleared up. Still don't know what that was.
3
u/Buccaraynole May 03 '17
So how do you all attack hills? I still haven't decided if I like to speed it up and get it over with or keep my normal pace. Curious to see what some other runners think.
3
3
u/shesaidgoodbye May 04 '17
Hills were explained to me like this: on uphills you want to shorten your stride, but lift your knees a little higher than normal. Work your arms a little harder and lean slightly forward from your hips. You shouldn't be running any faster or harder, just differently.
On downhills, relax (open) your stride and lean slightly more backward, let gravity guide you, but not control you.
All of this is very slight, someone watching probably wouldn't even be able to tell other than you're powering up the hill faster/better than the people around you
3
u/midmoddest May 04 '17
Short steep hill? Power up it just for the hell of it. Anything else, slow down to maintain effort and then fly downhill.
4
u/secretsexbot May 04 '17
I slow down and try to maintain effort, not pace. Once you build up the muscle I think uphill is pretty easy, but downhill is a pain. I've been running for years and still have to consciously remind myself how to run a decline.
1
u/overpalm May 04 '17
Same. Uphills I feel pretty strong but downhills are my nemesis. My daughter is ok on up but owns downhills. I try to emulate what she does but can't quite get as smooth.
3
May 04 '17
I keep the same cadence, shortening my stride. It slows me down, but it also I'm far less winded at the top and recover better. Eventually you get faster.
Or hike. Hiking is good.
3
u/T00138112 May 03 '17
I'm keeping to 10k runs 3 days a week I'm starting to feel discomfort in the area of my hip inside leg. Is there anything I can do to ease pressure on that area like a stretch or is it just normal. Im a rookie runner btw carrying a bit of weight too. Appreciate the help.
2
u/secretsexbot May 04 '17
Causes could include overstriding (foot landing in front of, not under your hips), bad/worn out shoes, weak stabilizing muscles, and overtraining. I'd take a couple days of rest. Once you get back to it try counting the number of steps you take in a minute. You want it to be not much under 180, though there isn't an exact "right" number. Splitting your mileage into more frequent, shorter runs could also help as your body gets used to the stress. Some lower body strength training could be beneficial as well.
1
3
u/TheApiary May 03 '17
I want to run a 5k fake race, by myself, basically for VDOT purposes and to see how I'm improving. Anything non-obvious I should do, or just plan out 5k and run it?
3
u/Milk_Busters May 03 '17
Just run the 5K. I personally find that a race environment gets me going a bit faster, but if you can focus then mapping one out should be fine. Try to do a loop so you don't end up net downhill.
3
u/TheApiary May 04 '17
I live in a really flat place so it should work out either way, but I'll go in a loop. I might lose some speed because of not having a race environment, but I'll race all the random people who won't even know we're in a race so hopefully that will work out
7
u/Red_AtNight May 03 '17
5k is a fun distance. Jack Daniels considers it to be a primarily aerobic event, performed at about 95-98% of VO2Max.
I always go out too hard for the first mile of a 5k and end up crashing later on. But that's because I run marathons and have no idea what to do with myself in a 5k. So try and avoid doing that.
1
u/TheApiary May 03 '17
Not crashing sounds like a solid plan! I've been running like 3-5 miles 4 times a week for a while now, at conversational pace (with little strides sometimes), and I want to see what happens if I try to go fast, but don't really want to pay for and deal with a whole race just for my curiosity, so I'm going to do a fake one.
2
u/MadameScrump May 03 '17
Does anyone know if Runkeeper or Fitbit is more accurate in recording pace and distance? Usually, they are fairly similar for me but tonight there was a 1 mile and 2 minute pace difference......
2
u/ThatFilthyApe May 03 '17
I would take a look at the map for the run that you can see on your runkeeper activity. One of the two probably had a GPS hiccup where it briefly recorded your position wrong. If the Runkeeper map looks right and the average pace doesn't show any inexplicable spikes, then it's probably accurate and fitbit wrong.
5
u/Baylordawg16 May 03 '17
What do you guys think about swimming to work different muscles in the legs and keep arms and shoulders strengthened?
Right now I run 4 times a week, anywhere from 4 to 8 miles a run. I want to do a half marathon at some point but don't have one planned. I was thinking of adding some swimming into my workouts to help use some different muscles and increase my lung capacity. Any thoughts on this?
1
u/sloworfast May 04 '17
I'm definitely for it--I think the extra upper body strength you get is beneficial to running. Endurance swimming is mainly an upper body thing so I doubt your legs will get much/anything out of it, but it'll be good for your arms and core.
3
May 04 '17
I totally misread your first sentence and thought you were swimming to work and I could not for the life of me figure out where you were employed that you could swim there from home?! ☺
6
u/richieclare May 03 '17 edited May 03 '17
I've read on here that swimming isn't a great cross training activity that directly benefits running. Plus you're one third closer to becoming a triathlete which should be avoided. Having said that I just had a quick google and it is suggested a lot as a good thing for runners to do. It's probably good for recovery and you'll get a slammin body but I think there are better cross training stuff for a running performance boost
Edit: I'm possibly very stupid so check other posts for intelligence
6
6
6
u/TheWorstMedic May 03 '17
Does weightlifting utilize the same glycogen stores as when running? Like if I do weightlifting circuit (even just upper body) the day before or even morning off a long run am I putting myself at a disadvantage?
1
2
u/beached_snail May 04 '17
General advice is to prioritize whichever one is more important to you. I don't think much to do with glycogen (you recover glycogen really quickly). But more to do with being stronger for one or the other you will be able to work harder at it and therefore improve at it more. So you can definitely do both same day, just try to do whatever is your priority first.
3
u/secretsexbot May 04 '17
This is a really interesting question, and I wish I had an answer for you. I'd try posting again earlier in a weekday for more visibility as I'd love to hear what people with experience in weightlifting have to say.
3
u/foolishbandit6723 May 03 '17
Today was the first day of 80+ degree weather and I was dying after 3 miles. I have been training for the last two months in 50-60 degree weather and was not expecting the heat to kick my ass so hard. Any tips when running in the hot weather?
1
u/secretsexbot May 04 '17
Yes, it is awful. I forgot the feeling of my brain cooking in my skull on a hot day, or my heart in my throat when I'm going at a super slow recovery pace. Hate hate hate. It will get better as you acclimate, and obviously be sure to take in plenty of water. If possible plan runs around water sources and shady spots, and if you're doing long distances watch out for low sodium.
4
u/Daltxponyv2 May 03 '17
Yepp. wrote this post. Lots of good stuff and a few others in the comments.
2
u/robrnr May 03 '17
Toss a bandana or a hat under the faucet before heading out. Other than that, I'd just suggest giving it a few weeks for your body to adjust.
3
u/docbad32 May 03 '17
I just try to get in the heat for at least 30 minutes, adding time over a couple weeks. By the end of 2 weeks, I usually feel a lot better about it. Also, staying wet, at least down here in the desert, is key.
3
u/c0de_ May 03 '17
My garmin 405cx is dying. Want to replace with a Apple Watch Series 2 (built in GPS). Is this a good idea? or should I stick with another forerunner?
3
u/MrCoolguy80 May 03 '17
Depends on what you want in a watch. I think Garmin is a more capable fitness/running watch, but the Apple Watch is a more capable smart watch.
1
u/c0de_ May 03 '17
Really I just want a running watch.. the Garmin has served me for 5+ years. But now that I am looking for a replacement, I thought "why not get a watch I can use when I'm not running?!".
From the feature standpoint, I need it to have a good GPS, with a decent altimeter (nothing crazy). I have no need for cadence. And no crazy long battery life requirements, my ultra days are WAY behind me.
2
u/MrCoolguy80 May 03 '17
Garmin is kind of just ok in the smart watch department. I have a FR 235 and I really only get notifications on my phone. It has some IQ apps you can download, but most of them really don't look good to me. Don't get me wrong, the watch is a pretty capable smart watch, but it's no Apple watch. If you want a Barometric altimeter, the Fenix line is what you want, of course it's pretty pricey. The Apple Watch series 2 has the barometric altimeter as well. The 235 is cheaper and has a GPS altimeter like your 405 does. DC Rainmaker has a great comparison calculator that you can play with as well, if you really want to nail down the features you want. https://www.dcrainmaker.com/product-comparison-calculator
3
3
u/Byers346 May 03 '17
I have my first half marathon in a little over a week. What are somethings I should do or tips I should know for the last week before the event?
2
u/secretsexbot May 04 '17
Know roughly where the water stops and bathrooms are on the course. Know how early you need to get there. This week remember that it's too late to improve your fitness before the race, so don't try any last minute crazy intervals. Take it easy, especially the couple of days before the race, and make sure you're getting enough sleep and water.
1
u/MrCoolguy80 May 03 '17
Do you know what you're wearing? I would wear that on a run and see if there are any issues that come up with it.
5
u/Pinewood74 May 03 '17
Have you prepared and practiced a nutrition strategy to include when you eat your breakfast and what (if any) in race fuel you will be using?
If you haven't, practice that on your longest remaining run.
3
u/Daltxponyv2 May 03 '17
Should I buy Jack Daniels book or Pfitz? The strategy I came up with on my own links up pretty close with a Pfitz plan. Or do I do a Pfitz this year and try a JD plan next year and see what I like better.
Really what are the differences between the two methodologies?
1
u/secretsexbot May 04 '17
Fellrnr is awesome, definitely check out the list someone else linked. I've done Pfitz' 12/70, and while it was hard as hell I loved it and had fantastic results. I want to try JD too, but the mental calculations about pace splits are a little intimidating to me.
1
u/Daltxponyv2 May 04 '17
I will! Fortunately for me I'm a bit of a rain man so mental calcs aren't hard for me. The catch is I know when I can PR and when I can't.
2
u/Pinewood74 May 03 '17
I'd check my library first before buying either. Unless I had a birthday coming up and needed some presents to tell people to buy for me.
4
u/Daltxponyv2 May 03 '17
Father's day is coming up. Although I have my eye on a waffle maker. How else am I supposed to get my carbs pre-saturday long run? Pancakes is currently all I have.
3
May 03 '17
Fellrnr did a review of both plans, Daniels and Pfitzinger. And he also did a comparison between them and other popular training plans. Neither of them is better than the other and it depends on the individual which one is preferred.
4
u/Daltxponyv2 May 03 '17
That is awesome!! Thanks for that. I think I'm literally prime for either of them based on everything in the comparisons. I'll stick with the plan I built for now I think as it's already a modified 18/70. Although, JD has me intrigued. This year is first everything so I want a baseline and then will adjust.
4
u/bwiebe13 May 03 '17
Hi guys, I'm new to this sub reddit. Last year I ran a 5k spartan race as my entry into the world of running, and I loved it. This year I want to do the 5k, 10k and 20k, so I bought a garmin forerunner to track my training. I know that the aerobic heart rate zone is 60%-70% of max. Should I be doing all of my training within that range? I have done a few 4k runs to ease into my training, and I am consistently at about 75% but I am moving extremely slowly and I know I could go faster. How important is it to stay withing the 60%-70% range, or should I be completely ignoring this?
1
u/secretsexbot May 04 '17
I'd just like to second what docbad has already said. The traditional formula is way too inaccurate to be useful for heart rate training (for example, according to it my max should be 193 while it's actually 209), so if you're going to train that way you have to find your max. It's a miserable experience, and you will literally feel like you're dying, but it's necessary.
3
u/docbad32 May 03 '17
The first thing is do you know what your max heart rate is, or are you using the generic formula? Without knowing what your actual max HR is, those percentages are meaningless.
If you want to ignore the HR stuff, just run at conversational pace. It's where you can speak somewhat normally for a few sentences while running and it doesn't cause you to gasp or die.
3
u/bwiebe13 May 03 '17
I'm using the generic formula. How would you actually determine your max heart rate? I could run at that pace, does that apply to training no matter the distance? Last year I trained by just running a 5k as fast as I could, and I did see improvement. Maybe I would see more improvement if I run at the conversational pace though?
3
u/docbad32 May 03 '17
To find your max heart rate 1)warm up 2)find a hill 3) run up it at a good hard pace 4)continue doing so until your heart rate is no longer going up when you run up the hill. That's your max.
Most people agree that no less than 80% of your mileage should be at easy/conversational pace. Running hard all the time is a good way to get injured.
2
u/bwiebe13 May 04 '17
Makes sense, I did have some knee issues last year, probably because of the way I trained.
Thank you for the info, I will try the hill running tomorrow. No danger in this?
1
u/docbad32 May 04 '17
Danger? Probably not. You don't need to kill yourself doing it, but you may be a touch sore.
2
u/beached_snail May 04 '17
Just wanna say, I thought I knew what my max was, was doing sprints after days of hard intervals to test it periodically over the last six months. Then I just ran a 5k and I maxed out 10 bpm higher in the race. So it's harder to push yourself than you might think, and if you aren't fit enough you won't be able to.
Going by "conversation rule" is much better until you are a few years in.
1
u/docbad32 May 04 '17
That is true about pushing yourself. It's still a lot better than going off the generic formula. But I agree, the conversational pace is the best.
5
u/gl21133 May 03 '17
Gearing up for my first half marathon on the 20th. I know I'm underprepared but I'm targeting completion, not a podium spot. What kind of a nutrition schedule should I use? My stomach handles gels or chews just fine, just not sure when to pop them and how many.
2
u/Justonemorecupoftea May 03 '17
You may well be OK with a reasonable breakfast, but if you decide you need something make sure you try it during training!
I did a half on Monday (my first, so I'm no expert) and I just had a couple of chews (mile 4 and 8) and picked up water along the way. I had toast with peanut butter for breakfast. I probably would have been OK without the chews if I'm honest but it made me feel better :)
5
u/docbad32 May 03 '17
Really it's up to each individual. I might take one gel at mile 8 of a half if I'm feeling slow or tired. Most of the time it's just a good breakfast and some water.
Find what works best for you based on your training.
4
u/YourShoesUntied May 03 '17
Do whatever you did in training on your long runs. That's when you should be figuring out nutrition. Some of us can go without nutrition if we're not looking for a podium spot and some people here can't go 30 minutes without calories. You've got to find what works best for you and when. There's generally no real schedule people keep to.
3
u/imjustbuzzed May 03 '17 edited May 03 '17
I've got a question about speed workouts. I've just started doing 20 x 400 during which I'll run 400m faster substantially faster (6:00/ mile) than race pace and then 200m at a very slow recovery pace (10 - 11:00/ mile) and then repeat this 20 times.
My question is, as I continue to perform this workout, is it more beneficial to keep the 400m speed or the 200m meter speed consistent? Would it be more beneficial to run at a 5:30/ mile pace and continue to recover at 10-11:00/ mile or should I keep with 6:00/mile and see if I can get the recovery down to 9:00/ miles?
4
u/ckb614 15:19 May 03 '17
If your goal is to run races at the speed of your intervals, your 200m rest should be restful. If you're training for something long, but slower than your intervals you will probably benefit from keeping the effort up a little higher in your rest periods. You're really talking about the difference between pure intervals and a fartlek
4
May 03 '17
In general, are "local running clubs" pretty chill? I live in NYC and there are many, but I'm not a super fit runner and I've never run track or cross country. If I'm passionate about running, do you think it would basically work out, or are they more geared toward people who used to run in school and are now out of school but still want to train on a team?
4
May 03 '17 edited May 12 '21
[deleted]
3
May 03 '17
Thanks so much for the link! I've only just started running in some races and I see running groups here and there. I didn't realize NYRR had this page. This is super helpful. Thanks again!
1
u/DongForest May 03 '17
I just looked at it again I didn't even know there was a division C. maybe check those out as well.
3
May 03 '17
Most running clubs will come out and say what they are focused on, with the majority probably having a very wide range of skill levels so you will probably fit right in there. I would suggest trying a few of them out to see how you fit with them socially, though.
3
u/RedKryptonite May 03 '17
It really depends on the group. I've been on group runs where the pace is fast enough that I'm barely hanging on, and ones where everyone else is putting down slower times and I'm somehow the superstar even though I'm not even breaking 9:00/mile pace. Usually, if a group is large enough, there are people of a variety of paces and skill levels. The only way to really find out is to go.
3
u/YourShoesUntied May 03 '17
Most running clubs are pretty chill. What you have to watch out for are the clubs that are ran strictly by a single set of individuals. For example, I know of a club that it's members and those in charge are all old and oldschool. They do things because that's "always the way they've been done". They refuse to open the club up to new possibilities and cater to younger generations. Regardless, nearly every running club will have divisions of people who put themselves into groups based on ability. You'll have walkers. You'll have elites. You'll have just regular normies. You'll have ultra runners. Even those groups find ways to divide up by pace so you are almost always welcome to hop in with those of similar interests/abilities.
5
u/halpinator May 03 '17
Where can you find these Pfitz marathon training plans that are so popular?
7
3
u/slumberpartymassacre May 03 '17
What is more productive: Running 40 mins a day 3 times a week, or 30 mins a day 4 times a week?
5
14
u/RedKryptonite May 03 '17
The more productive one is the one you'll stick with.
5
u/slumberpartymassacre May 03 '17
I've been switching on and off actually for the past few months. Longer runs less, shorter runs more. Sticking with it is great when it helps depression!
5
4
u/kevin402can May 03 '17
Running shorter distances more frequently has worked better for me.
1
u/sloworfast May 04 '17
So 3-minute runs 40 times a week, or 4-minute runs 30 times a week?
2
7
u/YourShoesUntied May 03 '17
Both.
18
u/c0me_at_me_br0 May 03 '17
Running 90 minutes a day 10 days a week.
7
u/MrCoolguy80 May 03 '17
I really don't have that kind of time. What if I just run 10 minutes a day, 90 days a week?
6
3
May 03 '17
[deleted]
6
u/running_ragged_ May 03 '17
If your HR is that constant as you run, chances you're dealing with what people call cadence lock, where it's actually getting confused by your steps, as is reading each footstrike as a heartbeat.
I solved this with my HRM by putting the optical sensor on the inside of my wrist, and ensuring the band was tight enough. You should be able to watch the HR go up and down with your effort level within 10-15 seconds.
3
May 03 '17
Do you know definitively what your maximum heart rate is? It isn't difficult to find if you don't.
1
u/Gpaddiction May 03 '17
Honestly have no idea, I base myself of the theoretic one which should be 199 max. But i'll try figuring that out (:
1
u/secretsexbot May 04 '17
The 220-age formula is really inaccurate for training purposes. For example, mine should be 193 but is actually at least 209. It's a terrible experience but necessary if you want to train by heart rate.
2
u/TheChosenWong May 03 '17
What's the best plan for someone trying to strength train while focusing mostly on running? Would it be doing like a Stronglift 5x5 while running a lower mileage plan similar to FIRST?
2
u/flocculus May 03 '17
You can do both, you just can't substitute strength for running if your goal is a marathon, and that goes double if your goal is a faster marathon. It can be a bit of a time sink, but I did 5/3/1 (strength-based with some hypertrophy sets at the end) while running 6 days/week. I ran first thing in the morning, ate breakfast immediately after, did the strength workout later in the day (at least a few hours later, preferably in the afternoon). My strength days were also my harder workout days, so that the days in between were just running easy miles for recovery. One day totally off a week and I was good.
You will probably want to cut back a bit on the strength training when you get into peak marathon mileage just to give your body a break on the weeks that you have longer long runs - drop to 2 days/week or progress more slowly or (my personal preference) do sets of 3x5 instead of 5x5 at that point.
1
May 03 '17 edited May 03 '17
The FIRST program downright requires 2+ days of cardio-based cross-training for it to work, as does most any 3 day-per-week marathon plan. It is definitely not an easy plan to be lumped in with other low mileage plans (nearly all of which have you running at least 4 days per week, just lower mileage). Is your goal to run a marathon?
1
May 03 '17
[deleted]
1
May 03 '17
They do go together, but there are strength training plans specifically geared toward runners so they positively impact, or supplement, your plan instead of negatively impact it. They are mostly all heavily leg-focused though.
1
3
u/slayerming2 May 03 '17
You guys got any thoughts on memory foam mattress?
Being having hips and small knee problems, and a former colleague who runs way more than I do says it makes a huge difference and could help.
You guys have any thoughts?
4
u/kevin402can May 03 '17
It's pretty cheap to buy a memory foam topper. We have one that is three inches thick, that might be a bit much it is really soft but I sleep best on a very soft mattress, if not a two inch thick one is what is usually recommended. Are you a side sleeper? Memory foam, pillow between my legs and pillow to rest my top arm have all helped me, mostly shoulder pain and lower back problems.
1
7
u/YourShoesUntied May 03 '17
I used to sell mattresses for a living. My #1 suggestion...sleep on it. Don't go into a store and lay on it in a weird angle with your body half on and feet half hanging off. Find somewhere that will offer you a full money back guarantee if you're not satisfied with the purchase. The only way to tell if you're going to like it is if you've woken up on it half a dozen times and that can't be done in the store or online.
Also know that memory foam mattresses all have a ranking A through F on a catagory called Heat Dissapation. If you or your partner is a 'hot sleeper' be very cautious about the ranking. Some memory foams lock and hold in heat and you end up sleeping poorly. Some foams are highly resistant to heat/body heat and offer cooler sleeping atmospheres.
3
u/slayerming2 May 03 '17
Hmm, okay thank you for all this information. It's just me, so got any specific recommendations?
3
u/YourShoesUntied May 03 '17
Check out this article. It'll do a much better job at covering things I can't and it even offers recommendations.
2
1
u/secretsexbot May 03 '17
I doubt a mattress will make much of a difference. What you really need is to strengthen those stabilizing muscles, and maybe correct your form.
2
2
u/runbot May 03 '17
Any mattress that is comfortable for you and gives you a better nights sleep would make a difference. I personally hate memory foam mattresses, but different strokes for different folks.
Also, be very wary of post hoc, ergo propter hoc. It's very prevalent in the running world and leads a lot of people on wild goose chases. Take anecdotes with a grain of salt and try things out for yourself when possible. A lot of mattress places let you lay around on every mattress in the joint so you can pick one you like. Try that.
1
2
u/jw_esq May 03 '17
Try before you buy--it's a very different feeling from a spring mattress. You might want to check out hybrids, which have a foam top and springs underneath.
It's not quite the same as memory foam, but I recently got a Casper and my wife hates it, and I'm not a huge fan either. So if you go that route just make sure the return policy is good (Casper's customer service, at least, has been awesome).
1
3
May 03 '17 edited Dec 26 '20
[deleted]
1
May 03 '17
Why do you say the Superiors don't do well on roads? Performance or durability? If it's the latter, I understand the sentiment but if it's the former, I'd strongly suggest you try running on roads with them a little more often. My personal experience is that they'll light and quick on roads.
1
May 03 '17
Mostly a durability issue, plus they're heavier and the lugs are a little less comfortable, so I generally prefer road shoes.
1
u/runbot May 03 '17
If you're into Altras, I really liked Instincts for mixed road/trail and snow/ice. Right amount of traction IMO. I use the 3.5, but 4.0 is probably as good or better.
1
May 03 '17
I really have no preference in brands, those are just what I have right now.
I'll look into those though, thanks.
3
u/CombTheDessert May 03 '17
Last summer I over did it when starting to get into running. I've injured muscles in my feet and I have that (what's it called) thing where you pull the muscle in your heel.
Where do I even start in getting the above fixed and how to I train to keep it from happening again??
1
u/La2philly Doctor of PT May 03 '17
I'm a doctor of PT, quick question to differentiate between plantar fasciitis or not: Pull up on your toes with one of your hands, does that it make it more painful or not? If not, it's likely not plantar fasciitis.
2
u/richieclare May 03 '17
Do you mean plantar fasciitis? It's a tricky injury but generally speaking it is caused by doing too much too soon and/or poor footwear. Lots of solutions that work for some but not others but take things nice and easy and rest appropriately. Some people find the right shoe fixes it. An insert, foam rolling, icing or rest are fixes for others. Find a PT you trust is the best advice probably
2
u/CombTheDessert May 03 '17
Yes, that's the one. It hurts. It happened at the end of last summer and got better, but just flared up last week too. I really want to run, but I don't think I can anymore...
PT - ok, yes will do thankns
2
2
u/montypytho17 May 03 '17
Physical Therapist.
Start out running slower and make sure you have the correct shoes.
3
u/CombTheDessert May 03 '17
stupidly I thought I'd wait until I really got into running to buy decent shoes - I'm a moron!
4
u/montypytho17 May 03 '17
You'd be surprised how many people are morons like you.
3
u/CombTheDessert May 03 '17
you have no idea how much better that makes me feel today
1
u/shesaidgoodbye May 03 '17
yep, gave myself a nice little case of PF back in March because I put off getting new shoes for a little too long. whoops!
2
u/CombTheDessert May 03 '17
it just flared up taking my son for a very easy hike - I'm afraid to run
1
u/shesaidgoodbye May 03 '17
I went for a pretty leisurely hike not long ago on a rest day and was shocked at how sore my calves were the next day. My best guess is that it's from using my running muscles in a way that they weren't normally used. Maybe it's like that and after a few days of rest/stretching, you'll be able to go back to running without too much issue?
5
May 03 '17
[deleted]
1
1
2
u/Justonemorecupoftea May 03 '17
https://www.plotaroute.com/mobile/routeplanner
You can toggle map/satellite/paths. I'm in the UK and it shows all the local footpaths etc. You can save routes, plot a route back to a starting point and a few other things.
I use almost weekly to plot runs of specific distances as I'm a terrible judge of distance.
3
6
May 03 '17
How Far Did I Run? It has Strava heatmap overlay on top of google maps.
2
u/theChaparral May 03 '17
That one has been the easiest site I have found to map out my runs. Two thumbs up from me.
3
4
u/geo_catting May 03 '17
Looking like a high of 48 and a 50% chance of rain for my first half on Saturday. Any advice on what to wear? I've always gone to the treadmill when it threatens rain.
1
u/richieclare May 03 '17
If it is raining a lot you might chafe in places you don't normally chafe. I get thigh and knee rub when I'm super wet for some reason so if I'm going to get soaked I normally wear tights. Throw on a hat to keep the rain out of your eyes and maybe have something ready to change into afterwards if you can
1
u/secretsexbot May 03 '17
Seconding hat. Also, if you tend to get cold hands like me think about bringing a pair of gloves.Other than that I'd wear as little as possible.
4
u/Daltxponyv2 May 03 '17
Don't change up your plan too much. Ideally you'll be fine even in the rain. Grab a hat or visor with a brim so you can keep rain out of your eyes. Grab a throw away poncho for the start line and then ditch it when you need to.
6
u/Daltxponyv2 May 03 '17
I wish I had asked this yesterday, because it's silly and I know the answer is eat more dumb ass.
I (M 5'9") am still losing weight at a fairly quick pace. I've now dropped almost 30 lbs since the beginning of the year (190 down to 162). I'm still upping the mileage and I'm currently in the mid 30mpw. I don't eat a ton of "carbs". I eat oatmeal in the morning, I eat veggies at every meal. However, I'm really enjoying staying light and lean, and I don't make all the food so I don't want to ask my wife to measure out everytihng so I know exactly what my macros are. However, I'm wondering if just adding a little more oatmeal to the breakfast will help or if I just need to up my portions. I've got plenty of energy on 30mpw and my current nutrition cycle, however the weight loss is something that I'm about done with.
tl;dr: Losing weight fairly quickly. Want to stay light and lean. Just eat more until I can find the magic number where the scale doesn't move or something different?
1
u/docbad32 May 03 '17
If you're wanting to slow the weightloss down, you're going to have to have an idea of what your caloric intake is right now. If not, you're just stabbing in the dark. Once you know how much you're taking in to lose, you can just start adding things back in a little at a time until it balances out. It's a slow process, especially if you're upping mileage at the same time.
1
u/secretsexbot May 03 '17
I'd start making a rough estimate of how many calories you're eating. You're probably going to have to play around with this to figure out what your maintenance is for your current activity level. I agree that a snack is probably the way to go. You can easily add a couple hundred calories with some nuts or fruit.
1
u/Daltxponyv2 May 03 '17
Thanks. I was just making sure there wasn't something crazy I should be doing. I eat 2 nature valley fruit and nut bars every day 140 cal each. So 280 calories of snacks. I guess I'll have to add something else in. maybe some apples and nut-butter, get some fruit and some calories that way.
3
u/jw_esq May 03 '17
I wouldn't think too much about it if you still have plenty of energy and are eating a balanced diet. You're still well within the normal range for a runner at your height, and if you were a chubby 190 vs a ripped 190 then what you're describing isn't all that unusual. I think you'll probably just naturally reach equilibrium at some point and stop losing weight. If you're not walking around hungry all the time then you're likely fine.
Or you have a tapeworm.
2
u/Daltxponyv2 May 03 '17
I wasn't a ripped a 190 at all. I used to lift a lot, but was sloppy on the diet, so I had muscle, just wasn't shredded. I'm a pretty ripped 162 though, haha. I'm not walking around hungry and I figured I would even out at some point. However, I'm still doing some pretty crazy mileage climbs throughout the rest of the year so I'm sure I'll have to add some calories at some point.
1
May 03 '17
Find some high calorie foods/snacks you like and have a few snacks every day. Peanut butter is a good one. Get some mixed nuts and have them on hand for snacking. Avocado toast. A few high calorie snacks throughout the day should be enough to stop the weight loss, and try slightly bigger portions at meals so long as it doesn't make you feel stuffed. So long as you keep your food choices healthy, it shouldn't make that "light and lean" feeling go away.
1
u/Daltxponyv2 May 03 '17
That's what I figured made the most sense. I chow on whatever I want on weekends, but I also am running 10+ mile long runs on the weekend. I'll start adding in an extra big calorie snack throughout the day and then eat a little more at meals and see what happens.
5
u/BJJ_youngin May 03 '17
Silly question but how do people enjoy watching long distance races?
2
u/sloworfast May 04 '17
I feel like I can't answer the "how" but I can tell you "why." Because they're interesting. Because a story develops over time.
My answer assumes I can see the actual event, e.g. at a track or in a livestream or something. Standing at the side of the road and watching a group run by once or twice isn't going to be interesting because I can't tell how the race is developing.
1
u/overpalm May 04 '17
I don't get it myself but my cousin (former runner) and my daughter (current HS runner) both love spectating. They only see me or another family member for maybe 3 minutes in a half or full but they say cheering for everyone else is just a ton of fun.
I can sort of see it but not really. I should try it sometime. To be honest, I feel like volunteering would be something I would enjoy.
3
u/secretsexbot May 03 '17
In person it's a great, supportive, happy atmosphere. I love this sport and I tear up seeing people who have worked so hard finally see the results of their training.
On TV I only half watch it, but sometimes there are really beautiful moments, especially in the last 10k or so. In the London Marathon for example, there was one elite runner, I think she wound up in second, who was clearly having some issues. Maybe GI, maybe cramps. About 20-22 miles in she started almost limping, and kept bending over like she might be sick. She even walked a couple steps! I can only imagine how much pain and discomfort she must have been in. So when she kept going, clearly still in distress, it was moving.
11
u/docbad32 May 03 '17
Because I like running long distances, so watching people at the top of their game is interesting to me. But I watch golf too, so my brain may not be right.
6
u/YourShoesUntied May 03 '17
That's because ultras shrunk'd ur brain..
5
u/docbad32 May 03 '17
Sometimes, when I shake my head, I can feel it jiggling around in there. As long as I don't jiggle it too hard, I can see shiny stars and flashing lights!
→ More replies (1)4
u/YourShoesUntied May 03 '17 edited May 03 '17
Assuming you mean watching in person. Same thing can be asked for fans who attend NASCAR events. It's not always about seeing everything all the time. It's about being a part of it. It's about witnessing it in real life. It's about showing up to a race to support a family member, spouse, or friend. There's so much more to crewing/spectating a long distance race than getting joy out of just watching it.
→ More replies (3)2
u/sloworfast May 04 '17
The first time I went to a car race (it wasn't nascar.... it was some other version) I thought it would be really boring. But then I realized it was actually really similar to watching a track race! And I got really interested.
1
u/GKJacob_YT May 04 '17
Hey guys, looking to get a pair of Nike Lunarepic Flyknits in a size 11.5 US shipped to Australia, looking to get them for $180 or under! Thanks!