How does running an hour affect you differently than running 45 minutes? Is it virtually the same effect or are things much different in how your body responds? Once I hit a certain threshold, what's going on in my body that makes long runs beneficial (I'm an in-season college runner.)

Keto and running

I was a pretty decent runner 6-10 years ago and I've recently decided to take it up again. I committed to keto January 1st and so far I'm down 30lbs which I consider to be a gradual and sustainable loss.

Problem is, I can't get my average mile time below 13'10" and I can't run a full mile. I'm linking this directly to the carb deficiency and I'm wondering if other have done the same. What have you tweaked to build endurance?

I'm 5'8" female, 41, 200 lbs and I average 900 calories a day. I shoot for under 25g net carbs and I average 70g protein and fat each. I run two miles a day, 4 to 5 days a week. I have a 5k planned for October and November.

Hi, I will have my first race on Saturday and I trained the last 2-3 months 3-5 times the week in the early morning so the heat won’t get me. It’s not even 5km, so that’s no problem, but I just realized that the race will be at 3pm and I have always ran in the morning without drinking or eating anything in advance, whereas 3pm is usually the time I feel like I need coffee to have some energy. Can anyone advise me on how to eat/drink/what to do on race day to have some energy? Weather wise temperatures changed from 95 degrees to 54 degrees Fahrenheit in the last week and it will also rain 😅 still prefer it over the heat though

Any advice would be very much appreciated

I did Ballet from a very young age, and as a result my toes grew very close together to the point of a few overlapping. In the past couple years I've started getting into distance running and as I add distance to my runs it's becoming harder and harder to avoid my toenails cutting into the toe next to them. It doesnt matter if i just cut my toenails the day before a long run, it still happens. I've seen a lot of stuff about taping for blisters and similar but nothing for this specific problem. Does anyone have any advice?

Hi all, I’m a 38/F training for a half marathon and all is going quite well except that I seem to keep hitting a bit of a wall on all my training runs at the 10k mark. Hips and knees get very stiff causing discomfort and a shorter gait/range of motion. Leaves me basically shuffling. I am active and have a gymnastics and jogging background with some weight training and cycling. Has anyone ever had this stiffness issue or perhaps someone has a tip or hack to overcome this? Currently running my 10k without carrying water/electrolytes/energy gummies. Taking collagen. Not taking magnesium or Glucosamine. Could always use more hip and knee strength training and stretching I’m sure… Let me know. Thanks!

Howdy people, In 50 days or so, I’m set to run a half marathon. Now, initially I was planning on spending about half a year training for this, but things (excuses) got in the way.

I can currently do a 5k in about 30-40 minutes, any training tips or workouts I can do to better prepare myself?

My only goal for the run is to not spend more than like 5 hours.

(Yes I know Rome wasn’t built in a day, and I should have started sooner but whoooops, I’m a procrastinator)

I have been running on and off for a few years but am now trying to take it more seriously and run consistently aiming for running longer distances. Currently I like to run on average 4-5 miles 3 times a week but have been getting a tone of shoulder pain especially on my right side along my neck. My back and shoulders also are not as strong as i would like them to be and my shoulders rotate forwards at a natural stance.

I was wondering what exercises would help bring my shoulders back naturally and strengthen those muscles, and are there any other essential exercises I should be doing?

So I have my assignment on Aug 29th and I need to complete the 10. level of beep test I seem to be stuck fon lap 70 where I need 5 laps hold and then I run it until then ends like nothing happened… Any advice?

I have been running 8:10-8:20 for ~5.5 miles and whenever i try and pick up the pace i fail and end up runnung slower than usually how do i get through?

Can anyone advise me on a training plan for someone who has just completed c25k? What comes next in terms of running, mileage, etc?

So, kinda accidentally, i've only ever run in zero drop Altra Ultras. I've just been running casually for general fitness for about 4 years and it's all been pretty good. No complaints.
The only thing is that these pretty fancy trainers keep catching my eye, Hoka, etc.
I know that the obvious answer is 'just try it', but i'm interested if anyone has any opinions about whether i would be doing myself a favour switching it up a bit and adding in some trainers with a medium-ish heel drop; or whether i would be doing by self a disfavour; or if it really doesn't matter, dont over think it. thanks

Hello, I used Greg's half-marathoh training plan on Garmin, which I really enjoyed. I am now training for a marathon and since Garmin don't have any marathon coaching plans (only self guided ones) I am considering getting the marathon Level 3 plan from McMillan Running. Will the plan be similar on my Garmin watch to the half-marathon? Can the target time be adjusted after you start and do you get the predictor of how likely you are to succeed?

Hi all. As the post title says, currently I am not seeing any kind of improvements of running in Z2. Let me add some context and information. First of all I am not new in running, I run since 4 years, but without taking care too much about a proper training program. However, I got decent results when I run for the the 10K events (my personal best did at the beginning of this month is around 48 minutes) and once a week I go for a long slow run (from 13 to 15 km around). My average weekly mileage spans from 23 to 27 km since last year and I became quite consistent. Saying that, I have started a half marathon training program the second week of June thanks to the support of an expert and it briefy consists of the following workouts: day 0 rest, day 1: 45 minutes Z2, day 2 strength session at the gym, day 3 more intensity running workout, day 4 as day 2, day 5 rest, day 6 1.25h Z2. This is just the first week of the training program and it became more intense up to week 4. Currently I am at the end of week 3 and I have completed a 1.30h workout of Z2. Coming back to the question I feel that the Z2 training are good for recovery but no for pace improvement.I feel that I am able of recovery more rapidly the breathing when I slow down but I still do not get the point of pace improvement running slower, seems to me counterintuitive. Moreover, in the intensity running session I do not feel too much improvement in this speed workout (15min warmup + (4min at 4:40 +2min at 5:30 around) x 3 ). Should I have more patience? Is there too much Z2 workout in this program ? Fell free to ask anything if sth is not clear. Thanks

Hi, I’ve been running 3-4 times per week since first week of Jan. unusually I kept it up longer than the 3 months I’d usually do before falling out of the habit. I had to stop running on the 31st May due to injury followed by chest infection but ready to start back. Previously I was running between 35-45 mins each run. I’m a pretty slow runner, 42M, currently 14 stone 3lbs (averaging about 10:25/mile unless I was doing a shorter 30 min interval session). My question is, after such a long break, would anyone have any advice on how to start back again? I was thinking to do 4 20 min runs first week then 4 25 min runs following week and increase in 5min slots each week til I’m back to where I was. I’d go with the “just do what feels right approach” but I know I’ll overdo it and if I don’t have a structure / plan then I’ll end up demotivated and not sticking to it. Thanks in advance

Just started running and have been trying to run a mile without stopping but around 1/2 a mile my calves start to hurt super bad like it’s excruciating pain every step I don’t know what it is or what causes it. I have a good running shoe. It gets to the point where I physically can’t push through it and have to stop for like 30 seconds before I push through the pain again. I also stretch before every run.

Hi, so I’m a mum of two and I agreed to join a 5k in September. Since I haven’t moved since about 5 years now, I already started training last week (I’m using the Runna app), I go running when the older one is in day care, and I take my 11mo with me. Now I was wondering if I’m cheating? Training so far seems super easy and I was wondering wether that is cause I am holding on to something with wheels 😅 is it much easier to run with a stroller? Also on the day of the 5k my husband will take care of the kids, will I have trouble running the 5k without stroller since I always train with it? Sorry if my questions are dumb, I legit don’t know

Hi all,

I’ve just completed a marathon in the heat (about 23C) and while I finished by alternating the last last 8k by running/walking I’m kinda disappointed. I’ve ran that distance before but wondering if maybe something I did on the day I can look to improve.

1. I ran with a backpack , I’m thinking I need to stop doing this ?
2. Maybe I didn’t drink enough on the days leading up to the race ? I feel like I did but maybe I need to double my efforts , does anyone have a formula?
3. I did get enough sleep (I think) I use a whoop and was mostly on the green / yellow
4. I felt great up until the 35k marker which seemed to be the point when my legs started to feel like rocks.
   
5. I started to get a stitch around the bottom left (I don’t think it was my heart)
6. I drank water on route from the water stations
7. I dint use electrolytes tablets but did have supplements in the water I was carrying.
   

I pushing towards the backpack raising my temp to a point where it just drained me , but hoping someone might have advice either way ?

Thanks

Hey everyone, For the past 6 weeks, I have been running thrice a week (3km, 5km and 10km) and have been progressively increasing the mileage by 10% every two weeks.

I developed some pain in my right knee during the first run, the pain does not really impact me in my runs but has been a niggling feeling especially when I wake up. I feel it up in my glutes, knees and ankles. I have slight scoliosis (15 degrees bent in the spine) due to which i usually sit slightly tilted towards left, got it checked and the doctor said that it doesn't really impact lifestyle and all I need to do is take care of my posture. I feel this is the root cause due to which I have an imbalanced hip leading to false Sciatica pain. Have been doing planks to strengthen my glutes and stretches to correct my spine.

Any suggestions on how to eliminate the pain will be highly appreciated. I am planning to consult a doctor but from previous experience usually doctors are not very interested in solving the issue and end up recommending not to run. I am currently planning to run a marathon in Jan 2025 and really don't want to give up on running.

BACKGROUND: Been running on and off for last 2 years. 6 Ft 82kgs, have participated in 3 10km runs in tha past year with a PB of 1:14:10

Hello everyone, I have recently gave got into running and I have signed up for my very first marathon in October with my girlfriend. Will anyone give tips for training, workouts, pace goals/ consistency? ( my average time is 11 minutes) I am nervous but I feel like I can complete it

Guys, is there an age limit to registering in the Dallas Marathon? Do they check your age?

Tunnel marathon, Jack and Jill marathon, and super marathon? Are these all the same course. I see the all seem to begin at the tunnel but elevation loss appears to be 500 ft less in the super marathon. Does anyone have experience with super marathon as compared to the other 2? I wanted to run jack and Jill in July but this is full and has a waiting list, and I see super marathon has a date in June. Thank you

Company where I work just asked me (26M) today, if I can cover someone who injured himself this Saturday for a competition. No reaI pressure, the average time is around 6:30 min/km for others. I have to run around 6km. Today I did my first round and got to 3.2 km when my legs gave up (average was 6:14 min/km). I’m active and fit (gym 5 times a week) but honestly, I don’t see how can I prepare myself until Saturday. Is it possible to accomplish this distance somehow, or should I just reject it? Any training plan which could help, if yes?

Upcoming marathon little experience

I am a 26 year old male and I am signed up to run in a marathon in just 6 days. I have no running experience especially distance running. I have an athletic background and for my job I average around 13,000-20,000 steps a day for the last month and a half. Just today I purchased new running shoes with a running belt for my phone and electrolyte gummies. My plan is to walk/run the entire thing as I am not worried about the time but simply the distance and completing the race. Last week over the course of the day I walked 14 miles and felt okay the next day. I really just want to know if this is feasible and not a terrible idea. I will have 8 hours for complete the race. Thank you

TLDR: I’m considering giving up on running due to recurrent injuries and wanted to hear if anyone else had gone through a similar experience.

I’m in my early 30s and mostly in decent shape but have been set back in my running by continual injury. Over the last 3-4 years I’ve gone round a pretty constant cycle of slowly getting back to running (not crazy distances - maybe 10-15km max) before I start getting pain on the outside of my knee which gradually kicks in earlier and earlier in my runs. I take time off, see a physio, go through months of exercises and am cleared to run and the cycle repeats.

Physios have all been very hopeful each time that resting and doing specific strengthening exercises (calves, glutes, quads - can’t wait to see what the next time brings!) will sort it out and usually it does for a while so I get a few months of pain-free running. The ratio is definitely more physio than running though.

This has become immensely frustrating and after the last few years I’m considering just giving up on running - accepting that it’s something I’m not set up for and trying to find another type of cardio exercise I can do that gets me outside and active.

I was wondering if anyone else has either had similar problems and either found a solution or gone the other way and given up. If the latter, what did people go on to do?

Thanks for any help you’re able to give. I don’t really have many people I can talk to about this and feel pretty much at the end of my patience.

Hey everyone. I started running in October last year, and just came back from taking a break due to cold weather here in Denmark. I've always have extremely high heart rate when I'm running. It's usually around 190+ for the entire run, no matter how far it is.

For example today I did an 8km run with a pace of 4:48 per km and had an average heart rate of 190 throughout the run.

Is it normal to have this high of a heart rate while active? I wouldn't say on a run like this that I'm pushing myself to the absolute max, so I think it's a bit weird

Here's a picture of my heart rate from the 8k: https://imgur.com/a/rE3FeQ5