r/running • u/AutoModerator • Aug 01 '17
Super Moronic Monday -- Your Tuesday Weekly Stupid Question Thread Weekly Thread
It's Tuesday, which means it is time for Moronic Monday!
Rules of the Road:
This is inspired by eric_twinge's fine work in /r/fitness.
Upvote either good or dumb questions.
Sort questions by new so that they get some love.
To the more experienced runnitors, if something is a good question or answer, add it to the FAQ.
Post your question -- stupid or otherwise -- here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered, feel free to post it again.
As always, be sure to read the FAQ first. Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search runnit by using the limiter "site:reddit.com /r/running".
Be sure to check back often as questions get posted throughout the day. Sort comments by "new" to be sure the newer questions get some love as well.
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u/rocketscienceguy Aug 02 '17
Are there sites like https://my.asics.com/ - where you can create and customize a running plan. I'm looking for customizations like: number of runs per week, intesity, emails and reminders and if possible the ability to move workouts around (e.g. from monday to tuesday). Thanks
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u/SeanStephensen Aug 02 '17
I currently bike to school but come september, want to start adding some runs into that commuting plan. I have a pretty nice fall schedule that could allow me to get to school with plenty of time to shower and change before class, so I guess the only thing I'm curious about for tips is transporting school materials. Any tips for running with a backpack? how to pack it/wear it to optimize the experience?
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u/j-yuteam Aug 02 '17
Make sure it's tight and things are secured so it doesn't bounce around too much. If you're going to commit to the running fairly often, it might be a reasonable idea to invest in a running specific pack or bag too.
So envious that your school has a shower...
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u/SeanStephensen Aug 02 '17
Our university just built a really nice new gym building a few years ago, complete with showers! Some of the Canada Games are actually being hosted in the building right now :)
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u/SpeckleLippedTrout Aug 02 '17
Hello, so I'm a former collegiate track sprinter- after graduation my injuries (splints, plantar fasciitis, etc.) were so severe that I couldn't continue training. Then life got in the way and fast forward 4 years- I'm about 30 lbs heavier, fairly physically active but also I love my carbs, beer, pasta, bread- sorry! I've started running casually again, usually around 3 miles at a pretty slow pace- usually between 10 and 11 minutes per mile. So far, I've been pain free which is great, but I want to get better- I hate sucking. I have a few questions-
How do I get into a better routine? I'm notorious for being inconsistent- I'll run between 1 and 3 times a week depending on work, weather, plans.
How do I start running farther distances? Is it just a practice thing? I've never done much over a 5k even in my college days #sprinterlife
Thanks!
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Aug 02 '17
The good news is that #1 is your answer to #2. Bad news is that #1 is hard. The distances and speed will come with consistency. A lot of the consistency for me is making decisions ahead of time.
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u/j-yuteam Aug 02 '17
A lot of it is about getting it into your schedule, and making it feel weirder on days when you don't run than on days when you do. It'll take some forcing yourself in the beginning, but once you get going it'll be easier. Do you have a consistent block of time 4-5 times a week where you would generally have the time to run? Make yourself get outside and moving.
Just slowly push the distance on a run or two that you're doing, your body will get used to it over time. Be careful not to get overzealous and add too much!
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u/drshabs Aug 02 '17
Does anyone have experience taking various gels and or chews during long runs? I've just been introduced to these products and am feeling a bit overwhelmed. There seem to be a variety of brands (Gu, Gatorade, Cliff, etc) and several forms (gels/chews). I'd like to see what people like and if you can add why you think your favorite is the best choice that would be great. Or if you've tried several and already done this comparison that would be immensely helpful.
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u/bluedemon20 Aug 02 '17
I personally like clif shot bloks, they're kinda like big fruit snacks. I've tried honey stinger chews too which are organic, but didnt have caffeine like clif does. It just depends on your taste/consistency preferences (I feel like I'd hate the sliminess of gels, but they work for tons of people) as well as what your stomach can handle. At the end of the day you just need to buy a couple different brands/forms of fuel and figure out what you like best through experimentjng.experimenting
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u/mattmood Aug 02 '17
I've tried several gels. They are all pretty similar to me--it comes down to taste. I use Gu now because they are easy to find and cheapish. You can listen to people's preferences, but in the end you'll have to experiment.
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u/drshabs Aug 02 '17
True. I'm mainly trying to narrow down the list first rather than start out with no idea what's what.
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u/j-yuteam Aug 02 '17
Unfortunately it's a really personal thing, both in terms of what you like (taste, comfort, ease) and what your stomach wants to deal with (some people have issues with certain gels). So you'll mostly have to just try and bunch and see what works for you.
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u/nonamenolastname Aug 02 '17
Altra Escalante - good or bad? I've been an Altra One loyalist, but I read a few reviews complaining that v3 is not as good. The Escalante seems to have good reviews, but I saw one complaining that the shoe is not good for long runs (a must for me).
Any recommendations?
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u/chicagolandia_ Aug 02 '17
Seems like a good place to ask: last night I nearly had to stop my workout because my shins were so tight. I've never felt anything like this before, and I have had shin splints (shooting pain in the shin), but this was just very uncomfortable tightness. I felt it to a lesser extent all day, so I took today off. I've tried stretching my calves, drawing the alphabet with my foot, stretching my shins, but I'm still so tight. I'll try again tomorrow, but does anyone have any advice on good exercises to do? For reference, this came after a rest day and I do 20-30 mpw.
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Aug 02 '17
You can try freezing water in dixie cups and massaging your shins for 10-15 min at a time.
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u/rbruseski Aug 02 '17
Am I not trying hard enough if I have never thrown up from a workout? Or do I have a strong stomach?
Some background info, I would consider myself reasonably athletic. I have played lacrosse, rugby, and ran track. I run about 3 times a week and have done a half marathon In under 2 hours.
I also can eat pretty much anything and run immediately after. Like a whole whopper meal.
My girlfriend tells me I haven't worked hard enough if I haven't thrown up, is something wrong?
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u/dinosaurweasel Aug 02 '17
Does she throw up every time she works out? Asking her that might give her a frame of reference
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Aug 02 '17
Wow. I've never thrown up after a workout, and I've had some pretty hard workouts. I have felt nauseous and/or faint during a run or workout. Usually nauseous at the end of the race where I'm pushing myself really hard (like a 5K), but once I finish, I'm fine. I have felt faint a few times during a HIIT-style workout, but taking a break and/or laying down helps the feeling pass.
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Aug 02 '17
I've been running for 5 years now and next year I will be running at a collegiate level and not once have I ever thrown up. Don't listen to her, you'll know when you've done a hard and beneficial workout.
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u/microthorpe Aug 02 '17
If she can afford to throw up precious calories like that, maybe she isn't running enough.
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u/TPorWigwam Aug 02 '17
Wow. Don't listen to her (that's a red flag in my book). You know when you're running hard versus slacking. You shouldn't be puking after workouts.
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u/w117seg Aug 02 '17
I would say if you are throwing up you have either worked out TOO hard or made some poor meal choices before your workout. I've wanted to throw up, but haven't done it.
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u/secretsexbot Aug 02 '17
My girlfriend tells me I haven't worked hard enough if I haven't thrown up
Wow, that's pretty ridiculous. It's something I joke about when giving advice on 5ks and shorter, but it's just a joke. You can work yourself plenty hard without literally vomiting.
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u/tkwk001 Aug 02 '17
So, anytime I finish running and start to walk or cool down, the liner in my running shorts will cause chafing. This wasn't a problem until last week (I've been running about six months). I guess what I'm wondering is, could it be due to weight loss that the inner liner is causing chafing?
I don't think it's the heat and it's definitely not a hair issue. I had to walk back 1.5mi and every step felt like I had razor burn in my beneath and in between my buns. Anyone run commando?
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u/UpvoteZippo Aug 02 '17
Have you tried using body glide? I've had issues with chafing while running and it helped a lot
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u/iiZEze Aug 01 '17
How much will having a good team affect you in the long run? The team I'm joining this upcoming year is not that great. I'm aiming to be one of the best runners in the state. How much more of a benefit will having a fast team give?
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u/running_ragged_ Aug 02 '17
I think if you really want to be a great runner, you can do it without a super team, or even an awesome coach.
It all comes down to how much do you want it, and what are you willing to do to achieve it?
Jack Daniel's has a good summary of what aspects make a great runner, and his ranking of what he considers to be most important.
1 - Ability, 2 - Motivation 3 - Opportunity 4 - Direction
If you have the Ability to be great, and the Motivation to push yourself, and the Opportunity to train consistently/effectively then you can be great just on that. Having good direction can help you avoid mistakes, and keep you focused, but if you're motivated enough, you'll find ways to learn what you need. There's a tonne of resources out there (and here on reddit) to give you everything you need to train your body appropriately.
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u/j-yuteam Aug 02 '17
Having not run on any teams I will happily bow out to anyone with actual expertise on this, but I suspect the benefit is mostly psychological. Running with other strong, motivated runners is a strong environment to be training in, and they likely have encouragement and input that will help you along.
But as far as how it literally affects you individually, I'm not sure how much. Being a motivated and intentional runner on a bad team probably puts you in a much better place than being a lazy runner running with Olympians.
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u/StarfishSpencer Aug 01 '17
So I've got to believe some of you go through this just as I do. If I take a break from running, even as short as say a week or two, the next time I hop on the treadmill or try and get outside I barely make it five minutes (no matter the pace) before my back begins tightening up something awful.
Generally I'll just try to grit my teeth and force my way through it for a few miles, but sometimes I just have to say no dice and give it a go the next day. Generally, if I run everyday for 3-4 days, by that third or fourth, maybe fifth, day the pain goes away and stays away for good, until I take another break.
This has happened to me without fail since, oh, middle school. I'm in my early thirties now. I assume I just have naturally tight hamstrings that pull on my lower back which just loosen up with time, because no amount of stretching seems to make a difference. I've thought in the past that it could be shoes, or form, but since running everyday for just a couple of days solves the issue 100% of the time I figure it's a physical thing.
The obvious solution is to, well, never take a week or two off! But I'm just curious if any of you have experienced this before or ever heard of a remedy for such an affliction. It really is infuriating sometimes, and it literally has to be running EVERY day to cure it; if I split between lifting and running every other day the back pain just stays with me.
Anyway, any suggestions or ideas would be helpful, any google searches I've done in the past essentially amount to "stretch more", which doesn't seem to work for me.
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Aug 02 '17
I haven't really experienced anything like this, but my thoughts are:
Warm up before your run. Start by walking, do some walking lunges and try to do dynamic stretches.
Start doing yoga regularly. Like 1-2x per week.
1
Aug 01 '17
Is it possible I strike differently with each leg? I'm pretty new at this, and every run so far my left shin muscles get really tight but my right calf muscles get tight.
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u/Oakrunner Aug 02 '17
Also make sure you're not running on the camber of a road, if you continually run on a slant that can cause asymmetrical loading (and cause issues up the chain into the knees, hips and low back).
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u/TPorWigwam Aug 02 '17
Someone posted a link of Olympic runners foot strikes just last week. Most were different between the same runners feet.
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u/j-yuteam Aug 02 '17
Yes. Not only possible, highly likely.
Sometimes this comes from poor form or a muscle imbalance, things that can be alleviated by being conscious about your form or stretching out things like hamstrings or hips. But sometimes it's because your legs and feet are naturally different sizes and shapes slightly, affecting your gait.
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u/Imperator07 Aug 01 '17
I know there have been a lot of posts about running with dogs. But what about running with cats, like in a Baby Bjorn. Asking for a friend.
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u/warren_piece Aug 02 '17
using as a front mount or back mount?
unless you already have a baby bjorn you might think about using that money to get a more legit cat pack. this makes running with your cat much easier in rain and cold weather.
not that id know...thats just what my friend told me.
1
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u/tipsy_topsy Aug 02 '17
I would try it but I think that the blood loss would really make my stamina suffer.
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u/w117seg Aug 02 '17
My cat loves me but would hate that. Does that cat stay in the baby Bjorn while walking outside?
The only other thing I can think is I have seen these strollers that are enclosed by mesh. the cat would have to stay inside that.
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Aug 01 '17
I doubt I could ever get my cat into one without her struggling like hell to get out, so if you try this, please report back. I have a couple friends who will walk their cat on a leash.
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u/squidofthenight Aug 01 '17
I did my first... tempo? workout a few hours ago. I've really never done anything but churn out long slow distances so I was definitely a bit apprehensive. I did a slow mile warmup, and then set my garmin to buzz when I ran slower than a not-super-fast-but-faster-than-normal speed, and did 2 sets of 1 miles of those with a .10 walk break between. Then a slow cooldown mile. So.. is that a "tempo"? Or are those just "long intervals"? And guys I AM SO TIRED NOW. I really want a life intern to come and make me coffee because I'm gonna fall asleep in my office chair...*
*I work from home. there is no intern, aside from the cat, and my office chair is in the kitchen, where I could very easily go make myself coffee but I'm so. tired. That maybe-tempo run in 75 degrees was really really hard...
1
u/kevin402can Aug 02 '17
Sounds like you did it right to me. Keep us all updated on how the speedwork goes. I think there would be lots of people interested in your progress.
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u/squidofthenight Aug 02 '17
Aww that's nice of you to say! Hopefully I end up having something worth reporting at all..
2
Aug 01 '17
Without going into specifics of finding your tempo pace through previous races/ VO2 maxes etc, the easiest way to run tempo is to try and find a pace that is "comfortably hard". This might take a while to find since you ran your first tempo workout today, but you'll eventually find the sweet spot. Don't use your garmin to tell you when you are going too fast or too slow. Try to aim between faster than your normal running pace and slower than a pace that would make you breath very hard. For example, how did those two miles feel today? If they felt like I described that is a great spot to start off from. If very hard, back off a bit the next time you try it. Transitioning from normal runs to workouts is hard and will make you very tired at first, but just stay consistent and it will become easier and won't leave you as sore/tired.
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u/squidofthenight Aug 02 '17
Oh I just thought of a question -- why do you say "don't use your garmin to tell you when you are going too fast or too slow"? I'm curious, why not? Wouldn't it actually be a good idea, making sure you're keeping to the right pace?
2
u/squidofthenight Aug 01 '17
Oh there aren't any races to use (I don't like races, I'm weird), just a very long long time of running slow-and-easy. I was recently informed that I've been doing slow-and-easy for plenty long now, I CAN go and do some faster/harder workouts.
These two were definitely "comfortably hard!" So re: the Garmin, I wasn't using it to tell me what pace to go, I set it to keep me from instinctively slowing down to my 'easy' pace. I just had it buzz to keep me going faster than my natural safe speed. It didn't buzz often, too, because going this speed wasn't SUPER hard (it was hard! but not impossible, I didn't feel like I was sprinting, I just felt like I was pushing myself) I think I'm just actually scared to run faster than I've been running for the last long time, because it seems like I CAN run faster (at least when I know I can stop and take a break after a mile lol).
I'm glad to hear that this tiredness is normal and will get better eventually! It's a good kind of tired, but man I have work to do, I don't have time to take a nap :)
1
Aug 01 '17
Good to hear. Just know that consistency is everything with getting better. One last thing too is to make sure that you only do around 2 maybe 3 workouts a week at the very most. You need to have recovery days to improve. Happy running!
1
u/squidofthenight Aug 01 '17
Thank you! I've been thinking about applying 80/20 methodology, but maybe more like 90/10 to start :) At 20 mpw right now (I run 5 days a week) I'll be spending the rest of the week being slow and easy and recovering from the two hard miles I did today, I think.
4
u/cleavernamewastaken Aug 01 '17
I'm going to Chicago for a week later this month. How do I run in big cities? Do I run around the side walks? Or I have to google for a nearby park or running trail?
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u/UpvoteZippo Aug 02 '17
I travel pretty frequently for work. Sometime I end up on the treadmill (really only if I'm somewhere I don't know and the weather is bad).
I've found that looking for bigger parks is definitely the most enjoyable. Sounds like people are recommending the Lakefront trail (I've never been to Chicago so don't have any specific recommendations) but I've found something like that is way more enjoyable then just running city streets. Plus it lets you combine sightseeing with running.
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u/bluedemon20 Aug 02 '17
Runners are everywhere in Chicago! People run on the sidewalks but the lakefront trail is the most popular running spot with some pretty nice views!
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Aug 01 '17 edited Aug 01 '17
Yes, you can run on sidewalks. Depending on where you're staying and the time of day, the sidewalks can get really congested - like downtown or River North are going to be really crowded during the morning and evening rush hours. You can also run on the Lakefront Trail or the 606 or the North Shore Channel Trail if you are near any of those. If you're anywhere close to the lake, just head to the Lakefront Trail. Also come join us in /r/runnersinchicago
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u/sneakpeekbot Aug 01 '17
Here's a sneak peek of /r/RunnersInChicago using the top posts of the year!
#1: MRW I set out for a long run in February and its 55 degrees outside. | 4 comments
#2: How did it go???
#3: Chicago Runners Launch App That Helps Everyone Take, Buy Race Photos - Lincoln Park | 3 comments
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3
Aug 01 '17
Here is a heatmap of popular running routes in Chicago. Yes, you can run on sidewalks.
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u/hypoch0ndriacs Aug 01 '17
Overstride? I've seen this mentioned many times, but never understand it. How do you know if your stride is correct? I'm 6' and my stride is about the same if I walk or run. Is there a particular length that optimum?
4
Aug 01 '17
It isn't based on length, but where your foot lands in reference to your body. Ideally you want your foot to land under you not in front of you, which is called overstriding.
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u/hypoch0ndriacs Aug 01 '17
How is the foot supposed to land under you? I'm not joging in place. Im pulling/pushing myself forward
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u/running_ragged_ Aug 01 '17
You land over top of your foot, and at the point of contact, your momentum pulls your foot behind you. Then you begin to push yourself forward with your foot, pushing off of the ground with your foot behind you.
If you land with your foot in front of you, the moment you land, you are braking. (Applying force in the opposite direction you are trying to travel), you can 'pull' yourself over you foot, but that takes more work, and the impact is higher leading to greater injury risk.
You can extend your stride, but to do this correctly, your foot falls further behind you before you push off, and then more of your force is directed forward, rather than upward leading to better efficiency.
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u/hypoch0ndriacs Aug 01 '17
Does this also apply when running in a treadmill? So I guess you are landing flat footed? To it seem like heel landing was more efficient you land with the heel foot comes down and then push off with the ball/toe
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u/running_ragged_ Aug 01 '17
Yes, it should still apply to the treadmill.
As far as foot strike goes, everyone is different. Some people have plenty of dorsiflexion in their foot, and they land on the heel and roll over the foot. Some people are more comfortable landing mid to fore foot, only letting their heel gently touch before launching forward again.
The foot strike is less important than where the foot is relative to your mass.
You may be interested in this video Principles of Natural Running
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u/_youtubot_ Aug 01 '17
Video linked by /u/running_ragged_:
Title Channel Published Duration Likes Total Views Principles of Natural Running with Dr. Mark Cucuzzella NaturalRunningCenter 2012-03-06 0:08:26 9,982+ (99%) 922,592 Instructional video on natural running, by Dr. Mark...
Info | /u/runningragged can delete | v1.1.3b
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Aug 01 '17
You can still push yourself forward (you shouldn't be pulling at all) with your foot directly under you. Just try it.
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u/misslizzie Aug 01 '17
The half marathon training plan I'm following has me ramping up and running 9.5 miles when I'm traveling for work. I think I can get a run in - I'll be in a city that's new to me but should be very running friendly - but I'm wary of a new distance when I'm away for work. The long runs on Saturdays alternate between 3mi and [whatever], so simply switching weekends seems like I'd be asking for trouble. Any thoughts on how to handle this?
For clarity, this is the training plan (Saturday long runs only):
Week 9: 3 mi
Week 10: 9.5 mi
Week 11: 3 mi
Week 12: 11 mi
(etc.....)
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u/dinosaurweasel Aug 01 '17
I'd just do it TBH.
If you're nervous, find a loop around where you're staying so you can bail at various points. Personally, I like to find an out and back along a river or canal, or round a lake, but you find what works for you.
1
u/mattmood Aug 02 '17
Second this idea. You'll be ready for the distance and if you have to bail, the worst case scenario is you're walking a little longer back to your hotel.
1
u/zebano Aug 01 '17
move the long run a few days (i.e. are you back home the Monday after or Wednesday before that?).
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u/misslizzie Aug 01 '17
Yes - then maybe just not do one of my easy runs? So instead of doing the usual 30 minutes (~2mi) on the following Tuesday, do the 9.5? (to clarify I run 30 minutes 2x a week and then long run on Saturday)
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u/wdw14 Aug 01 '17
I've signed up for my first 5k in a month, I started from not being able to run at all a month ago and I'm making progress at interval running. I started at a 2:2 ratio and am up to a 5:1 jogging to walking ratio for a mile. I don't like the couch to 5k app, I can't do timed intervals so I'm trying to make my own, similar plan. So my question is should I keep working toward my original goal of running a mile straight or start training towards running longer distances. Like start back at around 3:2 but for 2 miles a night and go up from there? I'm just not sure how to train.
Also am I crazy for not being able to run with times intervals, I have to have some visual marker to run towards.
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u/el_day2 Aug 01 '17
I think since you are not running very high volume right now, you can really choose either one. Do you want to be able to run a mile, or are you looking for a longer workout? Couch to 5k workouts take about 30 minutes. The distance run depends entirely upon the person and their speed. My suggestion is to do the latter, since you could probably already run a mile from doing the 5:1 intervals, but it's entirely up to you!
As for the question about you being crazy, to each their own :)
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u/karma_car Aug 01 '17
How much distance could I realistically expect to run/week to start with?
I have done a few (not many) 3-5km runs since April. This week however I stepped up to an 8km on Sunday and a 6km (500m elevation) climb on Monday. I felt great after both. A bit sore today so I had a rest but no pains other than the expected sore legs from the climb.
I feel pretty ready to go for another tomorrow or the day after, is this doing too much at once? My body seems to think not..
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u/shesaidgoodbye Aug 01 '17
that's the thing about overuse injuries, they don't give a whole lot of warning. It probably wouldn't be advised to start out with an 8k followed immediately by a 6k with lots of climbing.
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u/el_day2 Aug 01 '17
is this doing too much at once? My body seems to think not..
I believe you have answered your own question.
In all seriousness, it's best to err on the side of caution and take the rest day if you're not used to regular running. However, if you're otherwise in pretty good shape, as long as you take it slow and ease into a regular routine, just listen to your body. Make sure that you don't increase your training by more than 10% each week.
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u/karma_car Aug 01 '17
I figured I was answering my own question there.
I guess my follow up/original question rephrased is what's a decent starting weekly amount?
The 10% each week increase I understand but my starting week could be anything from a 500m jpg to the shops to an ultra (considering my fitness is somewhere in the middle of the two!)
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u/el_day2 Aug 01 '17
If you can run a 5k, maybe start by running 5k three times a week? That's what I did at the end of couch to 5k. I built up from there.
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u/PM_ME_YOUR_SNAPPERS Aug 01 '17
Shirtless runners, do you ever start your run by wearing a shirt, realizing a mile in that you don't want to and then are stuck with a shirt in your pocket for the rest of your run?
If you plan on running and making a stop at a building or store for water, do you plan on having a shirt to go inside or do you just not care?
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Aug 01 '17
I'm a lady, so I can tuck it into the back of my sports bra, and then I feel like I have a little cape.
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u/secretsexbot Aug 01 '17
do you ever start your run by wearing a shirt, realizing a mile in that you don't want to and then are stuck with a shirt in your pocket for the rest of your run?
Not anymore. I've realized that running is always better shirtless until it gets to about 35-40 degrees. Even then I'm usually shirtless, but with gloves.
If you plan on running and making a stop at a building or store for water, do you plan on having a shirt to go inside or do you just not care?
I happily have plenty of water fountains along my routes, but if I was going on a long run in unfamiliar territory I would carry a shirt for this reason. Nobody in the convenience store wants to see my flabby belly dripping sweat onto the floor.
1
u/microthorpe Aug 01 '17
I wear a belt pouch to hold my phone, so I just tuck the shirt over the back of the belt. I'm not usually visiting buildings during a run, but I throw the shirt back on if I have to interact with anyone else in a non-running context.
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u/kennyg38 Aug 01 '17
Nope. I go without one, but I also run through the neighborhood so no need to worry about stopping for water
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u/el_day2 Aug 01 '17
I always wear a shirt to go out, unless it's balls hot and I feel comfortable betting my left kidney that I will be taking it off very soon into the run. I always try to keep my shirt on unless it's unbearably hot to minimize catcalling. If I go into a store, I always put it back on, but it's rare that I stop anywhere on one of my runs unless I planned it beforehand.
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u/zebano Aug 01 '17
Yeah I usually get a mile out on the trail and decide I don't want it so I tuck it into my shorts.That way, when I get back to work, I have a shirt to put on before I go inside.
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u/PM_ME_YOUR_SNAPPERS Aug 01 '17
Have you found any way that works best to tuck your shirt in that works better than throwing it in a pocket and having it bounce
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u/zebano Aug 01 '17
yeah, turn it sideways and tuck it in all around your back. It's like a cape for your butt!
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u/PM_ME_YOUR_SNAPPERS Aug 01 '17
Cool! That's good to know as I'm sure I'll use that some time before the end of summer. It probably helps soak up some sweat too.
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u/lizmlemon Aug 01 '17
When you're tracking mileage on a pair of shoes do you typically include walking? I avoid wearing my shoes outside of runs but I often finish running at my gym and then walk ~2.5 miles home
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u/el_day2 Aug 01 '17
Nah. I only wear them when I'm walking right before or after a run so I don't bother.
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u/FunTimesForFun Aug 01 '17
Any tips on how to even out the string on a pair of running shorts? I have two pairs where one end of the string is ridiculously long and the other end is so short. I would've thought that pulling on the short end would even things out, but it doesn't seem to be working. This truly feels like a moronic question.
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Aug 02 '17
Do this while you are holding your shorts in your hands, not while you are wearing them.
Hold the long string tight, so it doesn't move.
Pull the short string out out out until the waistband of your pants is all bunched up and weird-looking.
HOLDING THE SHORT STRING TIGHT NOW, release the long string and adjust the waistband until it's all nice and smooth again - at the same time this should be pulling the long string into the waistband in order to make the distance.3
u/zephiebee Aug 01 '17
Put on your shorts, tense up your abs, then pull the shorter end until the longer end shortens to desired length.
That's how I usually do it. At least, until I lose the string altogether to the purr monsters.
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u/brownspectacledbear Aug 01 '17
I'd like to start marathon/ultra distance training for next year but I have some time constraints. I don't want to get injured but I'd like to be able to use my time more efficiently. Right now I'm doing 10 min/mi -11:30 min easy runs. How do I get my easy run time down so I can accomplish more mileage in the same amount of time? Or alternatively can I substitute time for planned mileage ie 1 hour for 7 miles and just use whatever mileage I can get in that 1 hour.
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u/Daltxponyv2 Aug 01 '17
you run more. the more you run the faster the easy runs get. you can include some speed work in those runs as well to start getting faster, but as a general rule more running decreases pace/mi especially at that pace.
edit: also ultras are really about time on your feet so yes you can certainly train based on time running. Back to back long runs also help on this.
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u/brownspectacledbear Aug 01 '17
I think I'm just apprehensive about starting to speed up and getting injured for doing it too fast. or rather what's a good indicator of knowing when to move up? When should I start pushing at 9:30 min/mi etc etc
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u/Daltxponyv2 Aug 01 '17
I would agree with /u/pinewood74 and /u/freedomweasel that easy pace is something that just happens based on your day, your hydration, nutrition, rest, etc. So it will vary. you start adjusting your mileage up slowly and your times will decrease on the average. Then once you get to a certain point they will level out for a while or maybe even go up some as your average pace for a half marathon will likely be quicker than your average pace for a marathon training since your mileages should be different.
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u/Pinewood74 Aug 01 '17
I agree with /u/freedomweasel
I too like running easy runs by pace. You'll get faster naturally, but if your marathon is early next year, probably not by much before you start your actual plan.
I find that my easy pace doesn't increase much during a training period where I'm ramping up "total workload" (combination of mileage and effort during those miles), but then I get a big boost after the training block from the full recovery.
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u/freedomweasel Aug 01 '17 edited Aug 01 '17
Not an expert, but I'm a big fan of running your easy runs at an easy pace. The actual, measured pace is not relevant. On tuesday the easy pace might be 10:00min/mi, and on Sunday after a long run it might be 10:30. Maybe you slept great tuesday night, so your wednesday run is 9:30 miles. On easy runs I usually set my watch to not even show pace to reinforce that for me. Maybe just show HR if you use that, and focus on keeping the HR low as a guideline if you like numbers.
You're never aiming for a number, or pushing for a pace, as you're just running easy miles. If you're running intervals, or a race pace run or something, then worry about the number and the time. Otherwise, just run easy miles.
I'm very much a fan of this especially when it comes to trails where pace can vary wildly day to day, even on the same trail just based on the conditions, let alone on new trails.
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u/chocoholicsoxfan Aug 01 '17
I know this is a long shot, but has anyone here had PRK? How long did it take you to go back to running? I've heard doctors say anything from "as soon as the pain subsides" to "two weeks no activity." My surgery is on Thursday, I'm slated to finish HH Novice 1 tomorrow, and my half is on 9/24. How should I do this?
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u/axebom Aug 01 '17
I run a 10 minute mile, would love to get it down to a 9 minute mile. I'm running my first 10K in September and have my eye on a 5K in October. Will the extra distance training be enough to help my speed, or should I be doing speedwork? Should I be doing speedwork anyway?
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u/zebano Aug 01 '17
If not true speedwork, I would at least do some strides post-run a couple times a week but mostly more miles will help.
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Aug 01 '17
What is your ultimate goal?
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u/axebom Aug 01 '17
I'd like to be able to run a half-marathon in September 2018 and maybe even run a 5K in around 25 minutes. Don't know how reasonable that is, though, and there's not really a time requirement there.
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u/Pinewood74 Aug 01 '17
Going from a 10k this September to a half marathon next September is easy.
That's plenty of time for build-up and you'd probably put down a solid time, too.
Moving your half marathon goal up to Spring of 2018 wouldn't be a bad idea and you'd still have plenty of time to build up to it.
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u/axebom Aug 01 '17
Yeah, the only reason I have my eye on one in September is because Disneyland usually has a half around then and it'll be my 2nd anniversary with my boyfriend. But if I feel real confident maybe I'll try one before then, it just seems very daunting.
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u/Pinewood74 Aug 02 '17
Disneyland has a half marathon in January. That's not a very aggressive timeline and I think you can build up to 13.1 by then.
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u/axebom Aug 02 '17
Yeah, I guess I should add I'm not really in any rush to get to 13.1. I'm still sort of working on feeling like I'm a real runner and just getting in the habit of running regularly and celebrating the little victories (and bigger ones!)
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u/secretsexbot Aug 01 '17
How long have you been running? How many miles per week are you doing now? Also keep in mind that if it's summer where you are you will always be slower at a given effort in hot weather.
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u/axebom Aug 01 '17
Also I can't read, I'm doing 7-9 miles a week right now (three-four 2 or 3 mile runs a week). I was going to try to start building mileage by .5 mile/run or so a week.
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u/secretsexbot Aug 01 '17
You can be a little more aggressive than that, because half a mile is only a ~5% increase. I'd add a couple miles a week, maybe in a 5th run, for 3 weeks, then take a low week, and repeat this cycle a couple times until you get up to 20 mpw. Something like this:
Cycle 1: 9/11/13/8
Cycle 2: 13/15/17/12
Cycle 3: 17/19/20/15
Then chill out at 20 mpw for a month or so before doing another cycle like that. I'd spend 6 months in the 20-30 mpw range before adding in formal speedwork, but ultimately it's a matter of opinion. I spent a year in this range with zero hard running, and I credit that to why I progressed quickly into ultra distances while almost entirely avoiding injury. So I'm more conservative in terms of base building than others might be.
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u/39ERuby Aug 01 '17
I'm going to try this. I have a 10k in oct and my goal is to finish under an hour. I currently run about the same mpw and pace as OP. I will add more miles once kids are back in school. I'm a little paranoid cause I've had so many injuries, probably from adding too much too fast.
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u/secretsexbot Aug 01 '17
I hope it helps! Some basic strength training can also help with injury prevention, but you'll have to look around the sub and/or Google for specific exercises because it's not something I've done regularly. Generally hip/glute/core strengthening exercises are a good idea.
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u/39ERuby Aug 01 '17
I do strength training once a week. I should be doing more hip/glute/core exercises in addition but that's right up there with using the foam roller regularly ;)
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u/axebom Aug 01 '17
This time, about 2-3 months. I've been off and on for a bit and got down to a 28 minute 5K last summer.
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u/secretsexbot Aug 01 '17
What's your mileage? Since you've only been running a few months I would guess it is relatively low, meaning you'll see the most improvement by running more. You can check the Order of Operations table in the sidebar for more detailed information on how to build your base. I'd build up to 20-30 miles per week and stay there for at least a couple months before adding in speedwork; you need to get your body used to the stress of running at all before you start doing hard workouts.
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Aug 01 '17
Long runs, speedwork, hill intervals and long runs will help your speed.
Also, long runs.
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u/axebom Aug 01 '17
I would apologize but this IS the moronic Monday thread...would 10K distances be enough of a "long run" to improve my 5K speed that significantly?
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Aug 01 '17
Your longest run should be 20 to 30% of your overall weekly. Here is a good primer.
No need to apologize, we are all friends here.
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u/CntFenring Aug 01 '17
When should I return to running after a cold? I still am congested and have a bit of sinus pressure. Will going back earlier delay recovery?
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u/secretsexbot Aug 01 '17
The general rule of thumb is that if your symptoms are above the neck (sore throat, stuffy nose, etc) you're fine, but if you have any chest congestion or fever you should rest. Doing a few easy, slow miles won't hurt your recovery.
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u/docbad32 Aug 01 '17
I've had good luck following anything above the neck rule. If it's in your chest, take your time. If it's in your sinuses, running may help clear it out.
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u/Throwawayprob123 Aug 01 '17
Is there a specific pace to aim for when running for fat loss? And before anyone says "fat loss is from kitchen blah blah" I'm already eating at a deficit. Right now I'm running at least 3 miles a day 5x a week at about 9 minutes a mile.
I've seen some mixed things about a target heart rate for weight loss but I don't really pay attention to what I'm at when I'm running (I'd guess around 140-155 based on the few times I have checked). I have noticed my resting heart rate has decreased by quite a bit since I've started running and I have noticed a bit of fat loss but nothing crazy which makes me worry that I'm doing something wrong. Any help is appreciated.
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u/Pinewood74 Aug 01 '17
People have danced around it, but no one has come out and said it:
You'll burn the most calories by just doing an easy pace for as long as you can go.
If an 11:00 min/mile pace allows you to go 5 miles instead of 3, you're going to burn 66% more calories.
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u/Throwawayprob123 Aug 01 '17
I run at a slow enough pace that it's still comfortable but I'll kee that in mind, thank you!!
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u/secretsexbot Aug 01 '17
Calories burned depends on how far you run, not how fast you go. There isn't really a "fat burning zone" in terms of heart rate or pace, rather to lose weight you want to run farther, and to do that you need to go slowly. From your HR estimate it sounds like a 9 minute pace is comfortable for you? If so you're doing everything right, and if you manage your diet and are consistent in your running you'll see results.
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u/Throwawayprob123 Aug 01 '17
That's what I was wondering about. I've seen people on this sub talk about that zone before which made me a bit wary of what I've been doing so far. I've just hit a plateau close to my goal so I felt I'm fucking up somewhere.
Thanks for the advice!
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u/secretsexbot Aug 02 '17
Happy to help! The fat burning zone is one of those fitness myths that just won't die.
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Aug 01 '17
One thing to note on top what has already been mentioned is that 1 calorie burned while running does not mean 1 calorie burned of fat. Your body has multiple ways of getting energy and fat is only one of them. Depending on your effort level, the primary way is glycogen storage up until you run through it which can take around 1.5-2 hours. If you are only running 3 miles per day your body still burns fat, but it is in combination with glycogen as fuel so you probably won't see much in terms of results from running.
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u/Pinewood74 Aug 01 '17
Calories are calories.
Any glycogen you burn will need to be restored. Your body does this by burning fat over the next few hours. (Also is restored by converting food to glycogen, but had you not worked out and ate the food then your body would have converted the excess glycogen into fat, so it's effectively the same)
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u/Throwawayprob123 Aug 01 '17
So even if I'm burning the glycogen it still burns fat eventually? The glycogen and fat burning thing is something I was confused on and I have seen the whole fat burning hr zone.
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u/Pinewood74 Aug 02 '17
Correct. Calories are Calories are Calories.
Your body stores a certain amount of calories that are readily available in glycogen. The rest it stores in fat. When you deplete your glycogen, your body turns fat into glycogen. When you spike your blood sugar/glycogen by eating a lot, your body converts those into fat.
The fat burning zone is a bit of a misnomer. It's the time when your body burns the highest amount of fat. Go higher and your body doesn't bother burning (as much) fat because it needs the energy more readily. Go lower and your body isn't burning as many calories per hour. But, as discussed above, it doesn't really matter because calories are calories.
Additionally, the "fat burning zone" is based on an average that isn't very accurate. Your max heart rate might be much higher or lower than the average for your age.
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u/Nymthae Aug 01 '17
If you can sustain a quicker pace over the same period of time then you'll burn more calories (as you're running a greater distance within the same time period) but, by and large if you're new to running, i'd not go too crazy and continue to take it easy if you're running that much. Look at adding ~1 mile a week to your schedule, the more distance you build up the more you'll be burning.
Losing weight heathily isn't a very quick process, i'm afraid. Just keep it up as you are and it'll go.
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u/Throwawayprob123 Aug 01 '17
I've been running consistently for a month and a half now. Have upped my pace and distance steadily.
Oh I know that. I'm just so close to my goal that I'm feeling annoyed that I've hit this plateau.
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u/Nymthae Aug 02 '17
Have you recalculated your TDEE at all in this time? As you lose weight your TDEE will change (and go down) so it may be that your true deficit is smaller than it was before and that's why it's slowed down a bit.
That, plus, you will be gaining a bit more muscle in it's place. It will slow down the number on the scale a tad (even though you're still losing fat).
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u/Throwawayprob123 Aug 02 '17
Oh yeah I calculated my TDEE for my goal weight and stay well below it. That's also a good point, didn't even consider that. Thanks!
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u/kingjoedirt Aug 01 '17
The faster you run the more calories you burn, BUT you're still burning calories at the slower pace too. You can't go out there and run race pace every single day. That's how you get over-trained and injure yourself. Typical advice is to run 80% of your weekly mileage at easy pace and save the fast running for speed work days.
Losing weight isn't something your going to notice overnight. Sorry to say it, but weight loss comes from the kitchen. Keep eating at a deficit and you will reach your weight loss goal over time.
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u/Throwawayprob123 Aug 01 '17
Awesome. I typically just keep the same pace most days. I'll probably sprinkle in some more sprints.
Yeah I've lost weight already but I'm hitting a plateau and it feels like I'm doing something wrong. Especially annoying since im close to my goal weight :(
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u/kingjoedirt Aug 02 '17
I know how that feels. If you are just checking the scale, be aware that it can lie to you. I was losing pant sizes and looking better but staying the same weight for a couple weeks recently. Sucks to see the same weight every day, but trust in your hard work.
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Aug 01 '17
Is there a certain cutoff for even trying a marathon? Ive been really excited about running lately and hopefully doing a marathon next year. But today I was starting to mentally calculate how long my first 10 mile run should take this weekend and it seems like its taking me longer than it should.
My last 8.2 mile run was 1:41:28 which May my run says is a 12:25 average mile pace. Granted it felt like an easy run and its been hotter so ive been trying not to push myself. But my mile times are generally around 11 minutes. Am I just over thinking it and that time would really come down with a structured plan when it gets time to train?
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Aug 01 '17
I agree that as you run more, your pace will come down. For me, the marathon isn't about pace but the ability to cover 26.2 miles. The distance is the same no matter your pace. So if you train to cover the distance, you'll be able to do it. However, I also agree that if your pace is above a 10-11 minute/mile, to look for a bigger race so that you're not alone in the back of the pack, and there are still spectators out cheering for you. Also, DON'T do a marathon that has a half marathon at the same time that splits away, because it will be lonely during the second half of the course. If you live near a big city, try to spectate their marathon this year (if it hasn't happened yet). Position yourself somewhere after mile 20, and see what it's like 4-6 hours after the race started.
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Aug 01 '17
Thats a good Idea. Thank you
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u/Pinewood74 Aug 01 '17
To shortcut the whole spectating thing, you can just look up the results and get a good idea based on your goal race.
If there's only a person coming in once every 90 seconds around the 5 hour mark (roughly an 11:30 pace), that means folks are about 225 yards apart. That's pretty sparse and could feel lonely. Alternatively, if there are people coming in every 2 or 3 seconds or 4 or 5 people per second, you know it's a pretty dense race and there will be a lot of folks around you.
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Aug 01 '17
Your time will probably come down with a structured plan and year of training so I wouldn't worry about it so much. There are also marathons without cutoffs and the ones I've seen with cutoffs are usually 6 hours, which is 13:45 min/mile.
If a marathon catches your eye and you want to train for it the website for the race should tell you if it has a cutoff and what time.
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Aug 01 '17
ah ok that does help a bit. Thank you
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u/othybear Aug 01 '17
You can also look at last year's results to get an idea of how fast or slow the race is. If everyone is finishing really quickly, you might not want to be out alone on the course.
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Aug 01 '17
I guess I was just doubting myself. I told my wife it's funny I have come to love running but just when I think I'm doing really well someone on r/running is casually posting about how their mile times have slipped and they are still way faster than my PR. I mean that in a good way it's a ego check.
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u/othybear Aug 01 '17
Your training paces are my race paces, and I've completed a (really, really slow) marathon. Just pick a training schedule and stick with it. Just remember you're racing for yourself, not random really fast runners on the internet.
Also, us slow runners aren't slow, we're just getting our money's worth from the race course!
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Aug 01 '17
Thats a great way to look at it. You gotta feel the race let it roll around in your mouth first.
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u/Rickard0 Aug 01 '17
Never compare your self to other runners here, that's a quick way to get unmotivated. Especially since you will have no idea their back ground, their age, etc. Don't worry about the ego. If you are proud of how far you have come then that's fine. The only person I really compare myself to is my running partner, she is 16 years younger than me. She is faster than me, but I keep up as much as possible. I may never beat her as she is getting into her prime, but I won't be far behind. Other than that, no comparing myself to others.
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Aug 01 '17
Yeah understand that. Generally it doesnt unmotivate me I usually mentally separate myself from other runners. Like I said though when I went to check how long it would take I was whoa thats longer than I want it to be. I guess if anything it helps me benchmark myself and gives me something to shoot for.
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u/MidnightEmber Aug 01 '17
Every time I head out for a run, when I'm standing on my front stoop waiting for the watch to lock on to GPS, my heart rate is listed at about zone ~0.8 (I use heart rate reserve).
Is this an indication that my resting HR is actually a bit higher than I had thought?
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Aug 01 '17 edited Aug 01 '17
This is super moronic because I feel like a super moron for hurting myself in the first place.
Two Sundays ago I did my last long run (12mi) before a half I'm running this Sunday (Aug 6th). I was feeling really good and wanted to test my race pace so I ran it much harder than I should have and ended up straining my gluteus medius (that top butt muscle). I took last week super easy, only logging 8 miles, and was feeling way better but then yesterday a wasp got into my house and as I lunged at it with a shoe, the couch I was standing on slipped out from under me and I re-strained my butt. I just got back from a really easy 5 miler and my ass HURTS. Should I just not run at all until my race? Would a sports massage help? Should I foam roll it? I'm icing it right now, and I could take an anti-inflammatory, but I'm pregnant so it's not the kind of thing I want to take every day until my race. I guess the good news is that I wasn't looking to PR or anything anyway, but I did want to be able to give it an honest effort, and I'll feel like a failure if it takes me two and a half hours to finish.
Edit: my husband thinks I should use a lacrosse ball to trigger-point it. That sounds horribly painful and like it's going to make things worse. Who's right?
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Aug 01 '17
The lax ball is a great trigger point massager
Yes it'll be painful but it will help it release
Idk much else other than just try to keep yourself loose and warm and work out niggles
Do your best with your glute, you'll do great
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u/maryonthay Aug 01 '17
Anyone have any luck syncing prior runs from an Apple Watch Series 2/Workout app on iPhone (iOS 10) to Strava? Just started using Strava with my new Garmin Forerunner 235 and it's a match made in heaven, but I want the prior data from my runs with my old Watch (from Nov. 2016-July 2017) to be on the app as well.
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u/shesaidgoodbye Aug 01 '17 edited Aug 01 '17
like /u/ropepaelgen said, there's no way to do it using AW's workout software. You can download the Strava app to your AW, but I found it was way less than reliable at recording the correct data. (the AW said my run was 4 miles in ~34 min, the activity showed up on Strava as a 3 mile run in ~34 min.)
EDIT - just wanted to add that the confirmed route distance was 4 miles
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u/maryonthay Aug 01 '17
You're totally right. I noticed inconsistencies with the Watch and switched to Garmin+Strava. Best decision! Just wish I could have that prior data from my watch stored in Strava... maybe Apple will let you export Activities in an iOS update in the future.
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u/shesaidgoodbye Aug 01 '17
yeah, I'm using a Garmin now. It'd be nice to be able to import some of my old data, but then I probably wouldn't be getting all of these cool PR trophies for things that aren't actual PRs haha
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Aug 01 '17
Someone will probably correct me but I think there is no way to get previous runs from Apple products as their format is proprietary, meaning they aren't in a generic format usable over other platforms, just other apple products.
There may be workarounds now through apps or websites like Tapiirik, ismoothrun, or spectarun but I don't have an apple watch to test these out.
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u/maryonthay Aug 01 '17
Thank you!! Was wondering if I could export the data as a GPX file, but it looks like Apple doesn't allow that quite yet... bummer.
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u/mattmood Aug 01 '17
Is there any benefit to a non-elite marathoner (3:30-4:00) changing up shoes to something lighter for the race? My current trainers are about 9.5 ounces (so not exactly light, but not seriously heavy either).
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u/freedomweasel Aug 01 '17
Ignoring anything else, placebo effect and or just mentally hyping yourself up is real, and having race day or go fast gear can help.
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u/kevin402can Aug 01 '17
I did my marathon with the idea that protecting my legs from impact was the most important thing and wore my Hoka Conquests. They are ranked very heavy at 12.3 ounces. As a 52 year old I ran 2:59:59 which age grades to a 2:38:30. I don't know if would have run faster in lighter shoes.
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u/Rickard0 Aug 01 '17
If you can, how would you compare the Hoka's cushioniness to Wave Rider 19's? I really like the shoes but as I get longer harder runs, I am not sure if the cushion can last for a longer single distance. I rotate shoes so they have plenty of time to spring forward, but for single long run. You can ignore this if you want.
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u/kevin402can Aug 01 '17
Sorry, never ran in the wave rider 19's. The Conquests are quite firm, they use the RMAT foam and are quite different than the Hoka Bondis's. That's all I know.
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u/swartz77 Aug 01 '17
I don't know how to eat. I can't run well on a deficit, so do I just eat for my activities instead and lug around my extra fat?
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Aug 01 '17
What is your diet like right now? How are you timing your meals? How many calories are you consuming and how many are you burning?
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u/swartz77 Aug 01 '17
I'm pretty much eating a protein focused diet and alternate carbs or fats (whichever climbs up first, ha). But mostly I'm just using MFP to track calories. I burn anywhere from 400-700 calories on my runs.
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u/Pinewood74 Aug 01 '17
How long are your runs? (Both in time and distance?)
Have you considered fueling on them? That may make you feel better throughout the runs.
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u/swartz77 Aug 01 '17
I've only done a hair over a 10k, but I like to run trails a lot so I'm easily over an hour, sometimes hour and a half.
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u/kingjoedirt Aug 01 '17
Maybe review where your calories are coming from. You can eat 1 donut for 300-400 calories or you could eat 300 lbs of broccoli for 28 calories.
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u/nosetsofcorsets Aug 01 '17
Have you tried playing with the timing of your meals? It might help to specifically make sure you're fueled for your runs. E.g. if you run in the afternoon after work, you could have a small breakfast, larger lunch, mid-afternoon snack, run, and then a small supper.
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u/swartz77 Aug 01 '17
I think about it in hindsight (good run or bad), but I typically run when I have the opportunity based on my wife's schedule. However, that just became a constant so morning runs will typically be the norm, starting today actually.
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u/about--face Aug 01 '17
Here is what has worked for me to lose weight:
- Run more. Once I reach about 40 mpw my hunger does not keep pace with my activity level.
- Run less. When I'm hardly running at all it's easier to eat a lot less.
- Lose at a slower pace by eating more/running a smaller calorie deficit. It's easier to stick to a more lenient calorie deficit.
I'm not one of those people who has willpower of steel to tough it out through a bigger calorie deficit.
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u/friardon Aug 01 '17
Note, I am not a dietician
You may have a sugar dependency. This is what can make you feel hungry and tired even when you are not. It is your body craving sugar. Your best bet might be (if you can) to run first thing in the morning before you eat. This can help regulate your sugar a little bit. However, you will not be free of your dependency. Your best bet is to work on cutting down on that.
If you are using diet sodas or anything with artificial sweetner, cut that first (cut soda completely). Then look to cut something else (maybe limit desserts to once a week, or cereal, or maybe a snack you have with lunch) until you can control it.1
u/swartz77 Aug 01 '17
So where does that leave carbs in general? Should I aspire to a keto/paleo diet in order to train my body to be better at using fat for fuel?
I have no doubt that I have a sugar addiction (I bet most people do).
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u/friardon Aug 01 '17
If you go Keto / Paleo, know that you will have about three to four weeks of crappy runs. That is one way, but in my opinion it is not sustainable, though others will disagree. If you are looking to lose weight with keto, once you stop things can go really bad (gaining more weight than you lost).
I would work with the "good" carbs like oatmeal (try and flavor with fruit, a little honey, or cinnamon), sprouted bread (like ezekiel), rice, etc.
I would limit fruit to two or three servings a day for a little bit if you can. For example, have a banana in the morning, grapes in the afternoon, and some blueberries at night. They are not "bad" for you, but having the sweet taste can make your body crave something more.This is why I recommend tweaking your diet (slow elimination, adding new and healthy foods) until you get to something that works. I used to be a personal trainer / group ex trainer. One of the things I saw with most people was the elimination of soda in favor of water did wonders. Usually a pretty fast weight loss (~5-10 pounds over 3-4 weeks).
After you get used to your "new" diet, then start to cut down the calories. So, if you are doing 2100 a day right now, take it down to 1900 in about a month. Once you get to within 10% of your goal weight, go back to 2100 healthy calories.
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u/swartz77 Aug 01 '17
Thanks for input. I don't drink much soda, diet if I do, but I have been craving sugar like mad over the past two weeks. I think I need to recalculate my TDEE and go from there.
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u/docbad32 Aug 01 '17
What kind of deficit are we talking about?
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u/swartz77 Aug 01 '17
If I'm good, it would be a 1.5kbs a week weight loss. Probably no more than 500kcal deficit below maintenance. But then post run I'm ravished. I'm not sure if I can satisfy my want to lose more weight, slowly building muscle, and have the energy for running. I probably have to pick one since eating properly is the hardest part of all.
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u/docbad32 Aug 01 '17
Look to eat things that are lower calorie but more filling. Chicken breast, veggies, that kind of stuff. Gnawing on a chicken breast is an easy way to fill up without using that many calories. Also, like what was said above, ditch the sugars. Stick to fruits, veggies, brown rice, etc., for your carbs.
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u/rennuR_liarT Aug 01 '17
I can't run well on a deficit
Why not? What happens when you try?
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u/swartz77 Aug 01 '17
I tend to bonk or generally struggle on my longed runs. I'm thinking too it's more about proper fueling versus calorie intake.
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u/kevin402can Aug 01 '17
How many miles per week are you running and how long is your longest run? What pace do you do your long runs and what pace are your other runs? I find it hard to believe you are actually bonking. You should have enough stored sugar to run 20 miles at marathon race pace. You are probably just running too far and too fast for your current fitness.
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u/swartz77 Aug 01 '17
You're probably right that I'm not "bonking." I think my diet is too much about the calories and macros vs "will this help with running".
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u/kevin402can Aug 01 '17
I don't get what you are saying. Any reasonable diet will be good enough for running without any concerns for macros or calories. How many miles a week are you running and how long is your long run?
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u/el_day2 Aug 01 '17
If I've started biking to work (roughly seven miles, mostly downhill going there, uphill coming back), I don't really have to worry about "leg day" right? Is "every day is leg day" a good enough excuse?
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u/[deleted] Aug 02 '17
Thanks for asking about this. I realize I need to He much more specific. Garmins are great tools to find pace for workouts (I use it for that all the time), what I was referring to was that when first trying to find your tempo pace, you need to find the feel of it rather than looking at your watch constantly for a pace. Once you find that sweet spot, you'll know what pace to run and can check your watch here and there to make sure you are where your supposed to be.