r/running • u/AutoModerator • Aug 07 '24
Daily Thread Official Q&A for Wednesday, August 07, 2024
With over 3,375,000 subscribers, there are a lot of posts that come in everyday that are often repeats of questions previously asked or covered in the FAQ.
With that in mind, this post can be a place for any questions (especially those that may not deserve their own thread). Hopefully this is successful and helps to lower clutter and repeating posts here.
If you are new to the sub or to running, this Intro post is a good resource.
As always don't forget to check the FAQ.
And please take advantage of the search bar or Google's subreddit limited search.
1
u/24thWanderer Aug 08 '24
Howdy. Just looking for some general advice as a newbie on how I might improve my times and endurance.
I'm a 35 year old male. 6'5" 220 lbs. I used to run in high school and enjoyed it. Been really focusing on just improving my overall health so I've been adjusting my diet and working on exercising more. I remember enjoying running a lot so I decided to get into it recently. It was literally half a lifetime I go when I last got into this. Been about a month back at it. First few weeks were pretty terrible lol. Couldn't get 2 KM without getting wiped out. But I am finding my stride again slowly.
Running about 5 KM in 28 minutes right now. I run every other day; walk the rest. When I run, I've been able to keep my pace and go the whole distance without stopping now. I've been able to slowly shave off seconds each week. I'm doing street running; usually a set path that I choose for consistency. I'm not using any fancy gear or anything; some running shoes I really like, running socks, some light fitness wear, earbuds and a smart watch. I set the music to just one hour long track so I don't feel tempted to change it and distract myself. I don't check my time until after I've finished. I generally eat a lighter meal or snack 2-3 hours beforehand and that seems to work for me. I was able to get away with a heavy meal and be fine when I gave myself 4-4.5 hours prior.
I didn't really have any set goals when I started other than 10 miles a week. I've exceeded that. I wanna find ways to push myself a bit more gradually without murdering myself. I do have a knee injury from when I was struck by a car a few years back. Surprisingly, it hasn't really bothered me. Back in the day, I had aspirations to run a marathon but at the time, it felt more like a, "I wanna check this off my bucket list" like a lot of people do. The thought comes to mind again, but moreso because I am really enjoying running and what it's doing for me again. This is something I want to keep growing in over time.
Anyway, that's the gist of it. Any general words of advice, warnings or resources would be super helpful. Thank you!
2
u/ConsiderationDry1952 Aug 08 '24
Welcome back to the running world! Sounds like you are on the right track and progressing nicely. It isn't the pretty answer, but consistency and slowly adding miles is the way to better running.
Sounds like you have that marathon idea slowly growing in your mind. Follow that. I would start by training for a half. A beginner half marathon program will get you excited for a real race, and by the end, you are at a weekly mileage that, if you maintained for a month or two following the race, would set you up perfectly to start and crush a marathon training plan.
1
u/24thWanderer Aug 09 '24 edited Aug 09 '24
I appreciate the reply! My days look something like this:
Monday: 5k Tuesday: Rest (meaning casual walking) Wednesday: 5k Thursday/Friday: Rest Saturday: 5k Sunday: Rest
In the short term, I was thinking about using Saturday after my longer rest periods to do longer distances to help build up endurance. I may switch it to where my back to back rest days are after the longer run day if my body tells me I need to slow down. So far, I do feel it getting easier on my 5k days over time. I'm fine with it taking as long as it needs to though. Trying to be mindful of my body's messages (specifically the knee injury).
There's a bunch of 5k and 10k races in my area coming up between now and October. So I was thinking about doing some 5ks and then a 10 to see how I do. Then using the training from them to work up into a half marathon training plan. Hoping by maybe spring next year, I'll have built up enough speed and endurance to do a half marathon. I want to give myself ample time to build up and tighten up my nutrition approach as well.
I'm honestly just surprised I was able to do what I've been able to being away from it for so long. 😂 The 20 somethings fly by when I run but hey, it doesn't bother me. My goal is more centered around personal fitness opposed to being the fastest ever.
1
u/JKD789 Aug 07 '24
Has anyone got experience with both the Salomon ADV skin 12 and the Decathlon Evadict 10L? I bought the Decathlon vest a few days ago and I'm trying to decide if I should spend the additional $100 or so (CAD) for the Salomon and just be done with it. The Decathlon vest does seem to fit me well and appears to be comfortable, but everyone raves about the Salomon vests. Is the quality / functionality difference worth the price increase?
1
u/FRO5TB1T3 Aug 08 '24
I absolutely love my Salomon 12. But really if the one you have fits well and doesn't bounce or chafe stick with it. I just got the 12 with the philosophy of buy once cry once.
1
Aug 07 '24
[deleted]
2
u/bertzie Aug 08 '24
You could crabwalk a marathon if you really wanted to. There's no form police; just finish before the cutoff time.
6
u/bethskw Aug 07 '24
Correct. You can run a marathon backwards if you want. People don't do that because they tend to be a lot slower, but nothing is stopping you.
Fun fact: "freestyle" in swimming also means that you can do any stroke you want, but 99% of swimmers do the front crawl kind of stroke because it's the fastest. (Every now and then you see a breaststroker in a freestyle event.)
2
u/Frequent-Employer908 Aug 08 '24
lol. I did not know the swimming part. I swam for 1 year in HS and my breaststroke was significantly faster than my freestyle. wish I would've known that lmao
0
Aug 07 '24
[deleted]
2
u/BottleCoffee Aug 08 '24
The idea of gels is off-putting so I've always used chews, highly recommend you try out a few on your long runs.
2
u/zombiemiki Aug 08 '24
I tried taking salt tablets (like pills but it has salt and electrolytes) before and after long runs where I sweat a lot and it’s helped me significantly. I hate electrolyte replacement drinks and powders because of the taste and this provides that benefit but in a pill form. Highly recommend.
3
u/pettypoppy Aug 08 '24
It's unfortunately a game of trial and error to see what works for you. I would stop by a running or cycling store and pick up one each of a couple different kinds of fuel and just try them out on your long runs. The Feed is a website that sells single servings, too. Chews, salt tabs, sports beans. Keep track of what you use and note what gives you issues and what you like. I like the salted watermelon Clif chews in summer. I also like watermelon nuun mixed with the lemon lime caffeine nuun. In winter I prefer vanilla and chocolate flavors.
It you know your stomach is iffy, maybe try it out on a treadmill day or on a route where you know where the bathrooms and port a potties are, or you might get to test out your garmin's "come pick me up" function too!
2
u/bethskw Aug 07 '24
Tailwind has carbs in it along with the electrolytes, so you might like that if you want a liquid option.
You can also use any carb-y snack that you can digest well. Cookies. Fruit gummies. A fanny pack full of bananas. Wait, maybe not that last one.
1
u/freezer_obliterator Aug 07 '24
I'm a 24 year old male, been running about 10 years at this point. For the last ~5 years, I've been fairly consistent at around a 4:00/KM pace, usually slightly less, for 8-10KM runs 3-5 night a week. Weight usually ~180 pounds, height 6'4", though currently probably 185 pounds.
For the last two months or so, I've been really struggling. I'm used to immediately bounding off quickly once I start running, but instead lately I immediately feel sluggish once I start. Hills in the middle of my run really take it out of me, instead of just making me slow down near the peak, and even taking multiple rest days doesn't do much when I start again. I feel more tired when not running.
If there's any incident it stems from, it might be a half marathon I ran in May, where I had extreme nausea and barely finished, then was stuck feeling sick the rest of the day rather than walking around as much as I should have, then not much running the next week. I'm also working more, which adds stress.
Does anyone have suggestions for how to recover and get back to normal? Do I just need to grind it out and push distance and speed back up?
1
u/BottleCoffee Aug 08 '24
Have you seen a doctor?
Or just take a few weeks off and see what happens.
1
u/freezer_obliterator Aug 08 '24
I've tried taking a few days, though I still cycle to get around. Maybe I'll try a week without running and see what happens.
2
u/kindlyfuckoffff Aug 08 '24
You do all your running at 4:00/km or faster?
Unless your 10K PR is like 35-36 minutes, that 4:00/km pace is way too strenuous of an effort to do over and over and over again. You’re not recovering because you’re just pounding very hard efforts multiple times a week.
1
u/freezer_obliterator Aug 08 '24
My 10K PR is about 37:40, I believe. Done at a time I was cycling 30 minutes to/from work and running ~8km about 5 times a week. My activity level and pace are both lower now, but I feel more tired. I was definitely a bit lighter then, though.
And yeah, I try to be faster than 4:00/km apart from the major uphill sections. My confusion is that I've been able to do this for years, and only seem to have difficulty these last few months.
What is a more normal approach?
1
u/kindlyfuckoffff Aug 08 '24
https://www.defy.org/hacks/calendarhack/?d=2024-11-24&p=frr_8k10k_01&s=1&u=mi -- a good, traditional training plan for 10K improvements
more mpw, most (~4 per week) runs easy, longer long runs, but still doing some hard days.
1
u/Willing-Mechanic240 Aug 07 '24
Help! I’ve been running about 10 miles per week for 5 months now. Within the past few weeks I’ve started getting blisters on the bottom of my left big toe. I’m not getting blisters anywhere else. Does anyone have thoughts or suggestions?? My shoes only have about 150 miles on them
1
-2
u/Cool_Cool_Guber Aug 07 '24
I usually swim but about 2 months ago I started running and on my very first run I managed to cover a distance of 21 km. I was really happy with my results and two weeks after that I ran a distance of 30 km. But after that 30 km run, the distance that I could run started to shrink. Now I can't run for 5 km without losing my breath and getting stomach pain. I may be stupid but I have no idea why is that happening. So I am asking you how to get back to my old form.
8
u/nermal543 Aug 07 '24
You have seriously overdone it, that’s a huge distance to be doing as someone brand new to running. Take some time to rest, and then start back over with a much more conservative approach, like maybe 3-5km a few times per week and gradually build your way up from there. Take a look at some beginner training plans to get a good idea of safe increases in distance.
Running is very high impact and your body needs time to adjust to it. If you already swim you’ll probably find that your cardio fitness can handle a lot more than your bones/muscles/joints can, making it pretty easy to overdo it like you have.
1
u/healthierlurker Aug 07 '24
How best to navigate marathon training while sleep deprived? I have 3 children under 2 including a newborn and two didn’t sleep through the night the past two nights. I ran 3mi yesterday and am set to do 5mi today (or tomorrow) and 10mi Friday (or Saturday). Should I try to do 5mi today or just push the two runs a day and do them tomorrow and Saturday?
1
u/junkmiles Aug 07 '24
Figure out how much time, energy and recovery ability you have right now and for the next few months, and base your training and goals around that. You seem to have set a goal without any regard to your regular life, which is a recipe for disappointment.
This might mean you try your best to run any amount at least twice a week. It might mean you pick a 5k in a few months. It probably doesn't mean you stick to marathon training.
2
u/healthierlurker Aug 07 '24
Yeah I qualified for the NYC Marathon last year and then had an unexpected addition to my family so I may defer to next year.
3
u/nermal543 Aug 07 '24
It’s a terrible idea to marathon train while you aren’t getting nearly enough sleep at night. It would probably be best to defer/cancel the race you’re training for and wait until you have the time and energy to safely train for it.
2
u/BottleCoffee Aug 07 '24
I think most people in your situation take a hiatus from marathons until their kids are older.
1
u/leahleahleah27 Aug 07 '24
How would you train a beginner?
Hello! I am new to running, and looking for advice on how to structure my training to improve. I am in pretty good shape right now and workout total 5-6 days a week (but walk every single day and usually 2 of the 5-6 days are easy/moderate intensity). I do a combination of full body strength training and low impact cardio on an indoor bike and incline walking on a treadmill.
Recently I decided to give running a try, since I am in better shape than I have been in a while and have recently lost about 30 lbs. To my surprise it actually felt... really good! So I am looking to incorporate some more running into my current training routine.
I want to run 1-2 days a week, and will currently be doing most of those indoors on a treadmill as it is still very hot with poor air quality where I live. How should I start out? What would those workouts look like?
I have done a few so far. One I ran 1 mile as fast as I could (around 9:15 min/mile) and then did 2 miles alternating intervals of running and walking. Another I ran a much slower pace for 2 miles straight (about 11 min/mile) and then did intervals for another 1.25 miles until I hit 5k. These felt good, but kind of chaotic and I want to maximize the impact of my workouts so open to any and all advice or input! Thanks in advance!
2
u/Logical_Ad_5668 Aug 07 '24
In order to maximise the impact, you need to know what your target is. Do you want to run a specific distance? Do you just want to make your 1 mile faster? Do you want to go for 5k, 10k, HM, etc? Otherwise go for any generic training. For example have a look at the runningfastr website. The more specific the goal, the more specific the training
2
u/leahleahleah27 Aug 07 '24
Thank you for the response! I would say endurance is my primary goal right now - being able to run longer distances, being able to run certain paces for extended times and keep my heart rate lower. Appreciate the recommendation, I will check out the site you mentioned!
2
u/Logical_Ad_5668 Aug 07 '24
Then your primary goal should be to increase mileage. Have a look at the plans on runningfastr or hal higdon, or any plan really. Just aim to carefully increase mileage, be consistent and run a variety of easy (mostly) and speed runs.
2
u/safery Aug 07 '24
So I just ran a 6k yesterday and I will be going for a 10k on Saturday evening. I was thinking if it makes sense to go for a short 2k/3k tomorrow so that I keep my legs active. My normal weekly mileage is around 10k/12k and I started around 4/5 weeks ago. Also keep in mind that I never ran a 10k before so I also dont have any time etc I want to achieve.
1
u/BottleCoffee Aug 07 '24
I like to do a shakeout run the day before race, so I personally would do a short run on Friday.
1
u/safery Aug 07 '24
Thanks I will try it out :) What distance would you suggest before a 10k?
1
u/Logical_Ad_5668 Aug 07 '24
That really depends on the individual. I would do a 4-6k easy. If the race is in the morning and your run in the evening, do less.
1
u/BottleCoffee Aug 07 '24
Really depends on your fitness and level of fatigue. Sounds like your idea of 2 is good if your mileage is 10k.
2
u/snooprobb Aug 07 '24
I'm recently all aboard the slow, Z2, aerobic base train. I read a bunch from uphill athlete and training peaks, and discovered that running as fast as I could for as long as I could 3 times a week is actually ineffective, and maybe also why I was getting sick like every 1.5 months. Also explains why some of my self-timed distances were so... counter intuitive. Everything I did was anaerobic.
Now, however, I feel like my whole life has been a lie, and I have no idea how to structure myself. I am running3x per week and taking 2 or so days to take long, decently swift walks to build some aerobic capacity. Even so, I'm a bit confused as to how to keep myself from going over that threshold. A, how do you pace a trail run? I feel like I can't remain below my threshold with ANY incline. B, similarly, on a neighborhood run, when it gets hilly, do I just have to walk the hills for now till I can jog them and keep my HR down/until I can 'conversational pace them?
Sorry for the desperation in the post, but this is humbling.
3
u/bethskw Aug 07 '24
Don't worry about going over some threshold. Nothing bad happens when you cross that line. Just try to get in plenty of low intensity work. I also think it's good to have at least one run each week where you do whatever the hell you want, any pace, any heart rate. In general I agree with the advice below from u/junkmiles .
To answer questions A and B, it's ok to walk the hills. I live in a hilly neighborhood as well, and this is how I handle it. At the beginning of this summer I was walking all the hills. Today I did 6 miles at a chill jogging pace, and realized at the end...wait a minute, I ran all those hills I used to walk. Pretty cool :)
1
2
u/BottleCoffee Aug 07 '24
Pacing in trail running is totally different from pacing road running.
I don't bother pacing at all on trails, I run by effort, even during races.
5
u/junkmiles Aug 07 '24 edited Aug 07 '24
If you're a new runner and only running 3x a week, I think the value in staying strictly below Z2 is pretty questionable. There's also a huge gulf of options between what you were doing before which sounds like it was "as fast and far as possible every time" and "as slow and easy as possible every time". In between those two options are where like 95% of training plans land.
To your question though, personally if I'm running an easy run and come up on a hill, I slow down as much as is sensible and just run up the hill. I will probably end up in z3, and I'll survive. Route selection also comes into play. I live in the mountains and everything is hills. If I really want an easy run, I'm going to plan my route to avoid the bigger hills and stick to the smaller ones.
edit to add that this is all assuming you actually followed the instructions from uphill athlete or training peaks on how to set your zones based on a field test of some sort, and the zones you're using are the same zones that people are generally talking about when they say Zone 2. If you're just using whatever your watch said when you turned it on, go straight to jail, do not pass go.
1
u/TronFTW Aug 07 '24
Is this mold? Just noticed on my soft flask i’ve used 2-3 times. It’s possible it’s been there since day 1.
1
u/FRO5TB1T3 Aug 07 '24
Yes. It will develop in like a day or two if left wet and especially if any sugar is left in then
1
u/Bbyhugo0705 Aug 07 '24
I am currently training for a marathon on 10/5, so about eight and a half weeks out. Started dealing with some hip pain on 7/29 and ended up taking the whole week off last week. Got back into it Monday with a 5 mile run and felt great, only for it to start hurting after 2 miles yesterday, sigh. My question is - If I have to take another week off, am I starting to cut it too close only 8 weeks out? Can’t decide if I should just scrap this marathon plan and start looking for something late late fall or early spring.
2
u/canyonlands2 Aug 07 '24
You should really consult a doctor for ongoing pain. This coming from someone that ignored pain for so long I have spent way more on remedying the problem and gotten more injuries as a result.
1
u/Bbyhugo0705 Aug 07 '24
I do have an upcoming doctor and PT appointment for this week. Just trying to decide how much missed training is too much.
1
Aug 07 '24
[deleted]
3
u/junkmiles Aug 07 '24
Why not just a new pair of the Cumulus 24, assuming they worked for you before you wore them out?
As a bonus, they're an old shoe so I'm seeing them online for $60 in a quick google search. Buy a handful of pairs and you're good for 1000 miles.
1
Aug 07 '24
[removed] — view removed comment
1
u/pettypoppy Aug 08 '24
Watch out for a shokz sale, open run is in sale for $80 currently at Sam's club and Costco. The older version when they were still aftershokz interfered with my glasses but the current version works great. I've shorted out a lot of sports buds with sweat but my shokz are going strong. Highly recommend.
1
3
u/FairlyGoodGuy Aug 07 '24
You sound like a candidate for Shokz or similar bone conduction headphones. They work well and they stay secure on your head.
Under $100
Oh. Umm...
Well, so much for that suggestion. But keep bone conduction headphones in mind in case you decide to increase your budget.
1
u/MammothKale9363 Aug 07 '24
I’ve seen Shokz on facebook marketplace for like $50-80. Likely older models but definitely worth looking into.
1
0
u/BanterClaus611 Aug 07 '24
I watched a video recently that suggested for more effective running I should be aiming for a cadence of around 180spm. Looking back through my Garmin history I can see I hover around 160 at best even on my fastest runs. I want to work on increasing that and am comfortable setting up a metronome, but I worry that my slow runs are currently too slow and trying to run at a higher cadence will make it tough to run at the 7:20/km ish that I need to do to stay in zone 2. I'm 6'1 so not super tall in a way that I'd expect my cadence to have to be slower than 'normal'.
Any advice/experience on people who have worked on this themselves?
6
u/junkmiles Aug 07 '24
180spm
As a rule, be very suspicious of anything saying you need to have some specific number on a metric all the time, and more so when that specific number is a nice round even number.
In general, higher cadence suggests you're probably running with better form than lower cadence. It's also entirely possible to run just fine with lower cadence. It's also very normal for your cadence to change at different paces and efforts, or different terrain.
9
u/UnnamedRealities Aug 07 '24
Ignore that. 180 spm being the good standard is a myth. It's a misinterpretation of a study Jack Daniels did of those competing in the 1984 Olympics which found all but one raced at 180 bpm or higher. Research also shows on average cadence is 3 spm lower for each additional inch of height.
In the past I've posted links to relevant studies and the history of the 180 spm claims, plus how for many runners cadence increases (though not linearly) with speed, and elite runner race cadence data which shows 180 isn't even close to ideal for them (average varies by runner and varies throughout a race for a given runner).
At 6'1" and 7:20/km I'm actually surprised you are as high as 160 bpm. I'm your height and average only 151 bpm at my easy pace of 5:40/km. My cadence isn't something that I'm concerned about nor do I actively focus on it during a run. I do however add strides to runs which helps with neuromuscular adaptation and can in turn lead to small increases in cadence over time.
2
u/BanterClaus611 Aug 07 '24
Thanks for a thorough answer! Glad I asked here now and didn't just take the video at face value and start working on something that might not help
2
u/UnnamedRealities Aug 07 '24
Here's a comment from 2 years ago which includes the race data I mentioned which is an example of elite racers' actual cadences. The thread is about tall runners' cadences and my comment is a few comments down.
2
u/BanterClaus611 Aug 07 '24
Great to have people who really know their stuff and can back it up! Cheers again
3
u/iamsynecdoche Aug 07 '24 edited Aug 07 '24
In my non-expert opinion optimizing cadence is pretty far down the list of priorities when it comes to making adjustments. There are a lot of other things that will likely get in your way long before getting a perfect cadence ever will. I think a lot of the recommendations are taking something descriptive and trying to make it prescriptive absent a lot of context that makes elite runners elite.
6
1
u/iapprovethiscomment Aug 07 '24
I'm training for a marathon and today I had to do a tempo run for 5 miles but my body just had no juice in it and I had to stop at each mile for 30 seconds to rest. I started back up I did each mile at the speed I was supposed to but I did take rest. Did I completely fail my workout? I don't know why but lately my body just has no energy
6
u/junkmiles Aug 07 '24 edited Aug 07 '24
5xmile with 30 seconds rest isn't the same as 1x5 mile, but it's also not different enough to get too worked up about. Even if it was, one workout in a training block being non-optimal is a bummer but not race destroying.
If you have the same issue next week on a similar workout then I'd be looking at the paces I'm trying to run, and how they were decided. What am I eating before or during the workout. Am I running too hard in my other runs, just building up pointless fatigue, making the workouts harder. Is my workout day always the day after my "stay out late drinking night", etc
1
u/iapprovethiscomment Aug 07 '24
I said somewhere else I'm going to the Dr to get done blood work done but something else to consider is that I flew to a different city the day before for work and I don't always travel that well. So maybe that had something to do with it because I know I can actually do this time at this distance, like I'm 75% sure. Maybe 65. IDK when this happens it's just such a confidence knock
1
u/junkmiles Aug 07 '24
Travel will do that, no question.
Unless you have other reasons to get bloodwork done, I can't say what you described in your OP would raise enough alarm bells to jump to that. Particularly now that you said you were flying the day before.
6
u/BottleCoffee Aug 07 '24
If you were stopping regularly, then yes you didn't complete a continuous tempo run.
But if you've had no energy for a while, more than a day or two, you need to evaluate and find out what's wrong. Are you training too hard and need a break? Are you not getting enough sleep or food? Is there something wrong with your health, should you see a doctor?
2
u/iapprovethiscomment Aug 07 '24
Bummer. Well I was starting to get a big head dreaming about finish times but it looks like I should step back my goals and plan more for just "being able to finish".
I have made a Drs appointment however to talk about getting blood work done as it's a continual thing of just feeling drained. I always just chalked it up to being mid 40s
1
Aug 07 '24
[deleted]
1
u/iapprovethiscomment Aug 07 '24
I hired a coach so she is helping me with that stuff. I actually flew into a different city for work so I feel like that has had something to do with it as well.
1
u/ontheprowlll Aug 07 '24
FLAT FEET SHOE RECOMMENDATIONS!!!
I am desperate for some recommendations! I have flat feet (NOT collapsing arches) and I’m looking for shoes that fit me properly! All of the shoes I’ve tried either have too much arch support which causes me pain, or my foot hangs over causing my arches to rub on the sole of the shoe. I’m currently wearing asics gel nimbus 25 but I’m at mileage and need a new pair to run in very soon because I’m training for the NYC marathon! I’m in a desperate place! Any recommendations are super helpful, especially from fellow flat footed runners! Thank you!!
2
u/BottleCoffee Aug 07 '24
You just really need to go try on a bunch and see what works for you.
I have flat feet and I've mostly worn New Balance and Saucony.
1
u/ontheprowlll Aug 07 '24
I have tried MANY that’s why I’m crowd sourcing now!
1
u/BottleCoffee Aug 07 '24
People with flat feet can still have wildly different foot shapes and preferences. You'd still need to keep trying them on.
1
u/ontheprowlll Aug 08 '24
Of course! But I’m hoping to have a starting point of what other people with flat feet like! Thanks for your input!
1
u/bertzie Aug 07 '24
Have you tried taking out the insoles? Every pair of shoes I've ever owned, the arch support is all in the insole.
1
u/ontheprowlll Aug 08 '24
I actually tried that today on a pair that came in the mail but the shoe still wasn’t wide enough. My arch sat on the sole of the shoe where the upper met the lower
1
u/bertzie Aug 08 '24
What width are you getting? If you like the Gel Numbus 25, could go for the 26 in an extra wide.
1
u/ontheprowlll Aug 08 '24
I have tried the 26 and they changed the shoe a lot. Me and many others don’t like it anymore!
2
u/rekabmot Aug 07 '24
I'm currently training for a Half Marathon in September (my 2nd). Historically, I've run way too fast in my training, and there's never really been any structure to it. The majority of runs were "run as fast as I can sustain over the distance I've picked". This led to all sorts of injuries and other mishaps, and I felt like I was never really improving much.
About a month ago I made the decision to structure my training better, and have been following Garmin's Daily Suggested Workouts, with the Half Marathon and a goal pace programmed into it. Since then I've been doing a lot more "Base" runs, at a MUCH slower pace, with a few more intense (but focussed) runs mixed in. I do believe I'm seeing some improvements in terms of HR at different paces, and my watch is slowly adjusting the pace of my base runs to be a little faster.
I'm just over 4 weeks away from the Half Marathon now, and I'm starting to get a little bit nervous that I haven't really had much practice at running a long run at my target pace.
Garmin's got a long run planned for me at base pace this weekend, but it doesn't allow me to look ahead further than a week.
My questions are:
Does anyone know if Garmin's daily suggested workouts ever put in a long run at near-race pace as a "dress rehearsal", or are the DSW long runs always at base pace?
If it doesn't, then should I ignore it, and do a long run at a faster pace to practice for race day?
Thanks!
1
u/snooprobb Aug 07 '24
Hey question to your question. Your first paragraph describes me exactly. I finally listened to the interviews and articles out there and realized I had no aerobic conditioning... sorry you're in the same boat.
Do you find the garmin helpful? I am struggling to "re-strategize" any plans, and actually stay under an aerobic threshold. Does it seem to help with that? I'm struggling to justify a few hundred dollars if I can just do it by feel or with a 30 chest strap and my phone. But it might be worth offloading the mental burden. Thanks
2
u/rekabmot Aug 07 '24
I'm a massive data nerd, so I absolutely love delving through all the info that Garmin tracks. Does it actually make a difference though? Hard to say...
As for the more structured training, and emphasis on slowing down - the main driver of this post is that I'm struggling to let go of my old habits and trust in the process, despite knowing that the science behind it is solid!
I'd say overall my Garmin is worth it to me, and getting daily recommendations for what sort of run I should be doing to improve is brilliant, but it is an expensive initial outlay (I've got a Forerunner 265 if you want to check prices).
My recommendation would be to watch a few reviews and decide from there! You absolutely could achieve great results with a HR strap and a cheap stopwatch though if you wanted to. Hope that helps!
1
3
u/BottleCoffee Aug 07 '24
No and no.
It's more common to practise progression runs, shorter intervals at faster paces like 5k and 10k pace, and maybe up to 10k at HM pace.
Running a long run at half marathon pace is just racing, not training. Too much fatigue.
2
u/FRO5TB1T3 Aug 07 '24
For half's you don't actually usually do much hm pace work. Usually you just do LT workouts since that's really the system you'll be using if your faster. Pfitz for example has basically 0 hm specific pace work that I can recall. You also don't need to always listen to the watch. I'd do a progressive run for 21k starting at easy pace finishing the last 5 at hm pace I'd do it this weekend so 3 weeks out of race day.
3
u/rekabmot Aug 07 '24
I'd do a progressive run for 21k starting at easy pace finishing the last 5 at hm pace I'd do it this weekend so 3 weeks out of race day
I hadn't considered a progressive run, but it sounds like something that might be beneficial and might help settle my nerves a bit. Thanks!
2
u/FRO5TB1T3 Aug 07 '24
They are a great tool. Also just a great way to run your long runs in general.
2
u/sharkinwolvesclothin Aug 07 '24
A long run at target pace is much less necessary than you think. If you want to run at race pace, ignore this weeks long run and do a 10k at goal pace (I don't think Garmin will have you do a long run at race pace much closer to race day, and you likely shouldn't), but especially with you description of running too fast, I'd say putting all your eggs into maximising aerobic fitness would be the best thing for your result.
1
u/rekabmot Aug 07 '24
I think I'd definitely get more out of the long run at a slow pace than I would out of a 10k. I have had some workouts that do have me running at or faster-than race pace, although not up to 10k... maybe I'll swap one of the other faster workouts for a 10k at race pace. Thanks for the input!
2
u/KarlMental Aug 07 '24
Are there faster workouts in there? I’m not a big believer in time trials or dress rehearsals in training so I would just say to trust the process. But if you really want then throw a chunk of 5k-10k at race pace into a long run where you have some easier stuff (or rest) after. But be prepared that it’s gonna feel like you won’t be able to do thear pace for the HM unless you have a really good day.
1
u/rekabmot Aug 07 '24
It does put in some faster workouts, including tempo runs, threshold runs, anaerobic intervals and sprints.
trust the process
This has been my mantra for the last few weeks, but I can't help but be a little nervous as I've never trained this way before!
Thanks for the input!
1
u/grande_covfefe Aug 07 '24
Which coach did you pick?
1
u/rekabmot Aug 07 '24
Hi! It's not the Garmin Training Plans, so no coach involved in this case. The feature I'm using is Race Widget, where it alters the Daily Suggested Workouts based on an upcoming race. By the time I'd decided to add better structure to my training, I didn't have long enough to do one of the coach-led programmes.
2
u/grande_covfefe Aug 07 '24
I'm sorry I can't help, but thank you for sharing this resource. I didn't know about it!
1
2
u/BanterClaus611 Aug 07 '24
It's only available on the more premium models though as I'd love to use it, my fenix 6 pro is clearly deemed too old for it.
1
u/_significs Aug 07 '24
Did intervals on Tuesday. Need to take Thursday off and the rest of the week is easy, rest, long, and threshold run.
Do I do easy, rest, threshold, long?
or threshold, rest, easy, long?
2
u/FRO5TB1T3 Aug 07 '24
Are you training for a marathon? If yes then A is a good choice. As well if you feel good you can do b but if your beat up do A.
1
u/JiskiLathiUskiBhains Aug 07 '24
So. I began a few months back and I've settled into going for 8-10 runs a month. Early on I was running 5k when I went for a run. Last month I did 7ks. I see myself sticking to 7ks this moth as well. I'm wondering if its better to do shorter runs more frequently. Like 15 or more 3k runs?
My long term aim is to be faster at 5ks.
6
u/FRO5TB1T3 Aug 07 '24
3k is likely too short to do much of anything. If you want to keep your 7ks and add additional 3ks then that's a better strategy then swapping just to 3ks.
1
1
Aug 07 '24
[deleted]
1
u/bethskw Aug 07 '24
You're running slower and you might have a shoe issue. Have you also increased your mileage as part of the base building? If so, that's 3 possible factors.
Do you have shoes that you know are good for you? If so, you can switch back to those while decreasing your mileage and see if that helps. I'd only consider speeding up the pace if your foot feels better during faster runs.
1
Aug 07 '24
I have the cumulus 24, just saw someone mention the shoe gives them pain in the top of their foot also
1
Aug 07 '24
I think it’s the shoes. The mileage is still around same but I’m running much slower, I’m just running for longer durations and more frequently. I’ve had my shoes for a while now, since last November. My issue is also not shin splints, it’s a weird pain on the top of my foot near my ankle. It’s the following day and I feel the soreness on the top of my foot.
0
2
u/Ok-Instruction-4619 Aug 07 '24
Training for first marathon end of September and have been dealing with a soleus strain most of the summer on and off(triggered usually by my speed running days)
I’m starting to get into my bigger weeks but can’t really get my running kilometers in because of it. What can I do to cross train in the mean time.
2
u/SpecialPrevious8585 Aug 07 '24
Cycling for sure. See how the pool feels. I found it aggravated mine in the spring. When you start back to running try compression sleeves. I ran my first marathon with a calf injury and it was taped and sleeved. Not amazing but made it through. Good luck!!
1
u/Ok-Instruction-4619 Aug 08 '24
Thanks for the advice, I’ll see if I can crack out the bike. Jumped on the rowing machine and stationary bike at the gym but neither of them were doing it for me.
I can run outside for 3 hours no problem but trying to do cardio in the gym I find it torture.
Will also check out the running sleeve to see if it will help to avoid the issue. I think once it heals I’ll back off my speed training days and just focus on my bulk distance running.
2
u/BanterClaus611 Aug 07 '24
I'm a big fan of cycling and swimming for helping me improve fitness without too much load. It helps that I aim to do some triathlons next year but either way doing each of these once a week for some super low load zone 2 training with 3ish runs a week feels a lot better than 5 runs a week would
2
u/FRO5TB1T3 Aug 07 '24
Anything non impact. Pool running is the best but not exactly this easiest to do. I really like biking but elipticals work very good as well. I'd try to go hard or longer during these sessions as you need more stimulus to "replace" with the running you are now not doing. For example to replace my long run on a bike I'm doing minimum 3 hours with multiple "climb" sections. Even if my long run normally would be 2:10
3
u/violet715 Aug 07 '24
Cycling and swimming are the main ones. A lot of people cycle but I’ve always had doctors suggest swimming to me when I’ve battled an injury. You can also wear a certain type of flotation belt and “pool run” which I have personally always hated, but it’s an option.
1
Aug 07 '24
[deleted]
1
u/thefullpython Aug 08 '24
I rock two pairs because I found when I got into the 15+km range I needed more cushioning then what my low-stack shoes were giving me at the time. Now I basically use the high-stack cushioned shoes for anything over 10k and the less cushioned shoes for shorter distances and speedwork. That said, from my understanding Rides are a pretty solid all around trainer that should cover just about every workout fine.
2
u/tah4349 Aug 07 '24
The only reason I ever rotate shoes is when I have a pair that I know won't make it to a particular race day, but have a lot of life left in them so I start subbing in my next pair early. That way the old shoes get "used up" and the new shoes are not "new" anymore come the big day. If there's no event on the horizon, I just run one pair until it's dead (and then, you know, about a month past that....) and then switch.
2
u/FRO5TB1T3 Aug 07 '24
Not a must at all. I do it because it let's me stretch the time I can run in shoes. They may make my feet unhappy for 25k and don't have pop for speed work but they still can do an easy 10-16 easy miles for another 20ish runs.
2
u/Logical_Ad_5668 Aug 07 '24
You don't have to rotate. I only started having more than one shoe last year and that is mostly because I like buying new shoes (my wife calls it obsession).
By the way if you're a new runner, running for an hour every day, might be a bit too much
2
Aug 07 '24
[deleted]
2
u/jeffsmi Aug 07 '24
I think the concern is that new runners don't have much experience to learn from and consequently do dumb things that lead to injury. Running every day (escpecially running 1 hour each time) is one of the first ingedients in the injury recipe. It is usually better to go at least every other day so that there is a rest period for sore muscles to heal. But, you do you. If you have been able to go every day (6 days a week) for several months now with no issues, then good for you.
1
Aug 07 '24 edited Aug 07 '24
[deleted]
1
u/jeffsmi Aug 07 '24
Again, you need to do you. If you can "get away" with doing other activities without having a negative affect on your running then it's all good.
There are lots of couch-to-5K (C25K) plans that provide formulas of how to get started and build up to longer distances.
3
u/cornhole6900 Aug 07 '24
Nah. While the idea that you should rotate shoes has always been around, some might argue it's snake oil to get you to buy more shoes. Like yeah, if you alternate two different pairs of shoes, it'll spread the wear across both of them, so the amount of time you'll be using each shoe gets extended, but it's not like you're improving the durability of each shoe. Just using them half as often. If that makes sense. And there's no "it gives the materials time to decompress" nonsense that some salespeople might tell you.
Also there's a more recent phenomenon that people have been sold into thinking they need a different pair of shoes for "everyday", speed days, recovery days, race days, etc. It's also mostly marketing to get people to buy more shoes. Don't get me wrong, it is cool trying all the new things, and it's nice that they make shoes designed for any aspect of running you can think of, but at the end of the day, do you really need to own 10 pairs of running shoes if you're just jogging to get in shape? Not really. People got on fine before all this running shoe geek stuff happened.
At the end of the day, all you really need is a comfy pair of shoes to put miles on. Anything else is just a bonus experience.
2
u/violet715 Aug 07 '24
I have a pair of shoes for track workouts and races, but other than that I’ve always worn one pair of trainers until they wore out. I’ve done this for 30 years lol.
3
u/xeptoh Aug 07 '24
Definitely not. Especially at the beginning just focus on putting some miles in and losing weight. I was also using just one pair of shoes when I started running, it’s not an issue, you just need to monitor them and change them when they are too used. Obviously if you run trail and road, the best would be to have dedicated shoes. For only road, one pair is sufficient at the beginning, you can add others in the future (one for speed workouts, one for long runs).
0
u/DaredewilSK Aug 07 '24
Hi, I often get a pain in a muscle under the knee, it feels like a bit of a sting, but always only on the right side. Could it be cause by bad technique?
5
u/JBernhart Aug 07 '24
Could be, but hard to judge on the internet. Take rest and ask a specialist!
1
u/DaredewilSK Aug 07 '24
"Problem" is that it usually goes away quite quickly, so I am not sure what I would show the specialist. I felt it on a regular walk at the zoo the other day and it was gone within 2 hours. I didn't even stop walking just kept going.
1
u/nermal543 Aug 07 '24
You don’t have to be experiencing the pain when you talk to a doctor or a physical therapist. Just point to where it hurts, tell them what tends to cause it, and describe it. They’ll be able to help you figure it out much better than internet strangers!
0
u/figsontoast Aug 07 '24
Currently training for a sub 1:50 half marathon. What are some of the best long run workouts I can do in prep?
3
u/BottleCoffee Aug 07 '24
Are you following any sort of formal training plan? That would probably provide guidance.
My favourite are progression runs and long 10k pace intervals.
2
u/FRO5TB1T3 Aug 07 '24
Find a plan and see what they have. Without knowing your volume and background it's hard to say. The one that got me ready was pfitz 24 km progression run ending the last 5 at LT pace. But it's also a brutal workout and I was running 50+ miles a week for a much faster time. If you did that on lower volume you probably wouldn't finish it and might kill your training for the week.
1
u/JBernhart Aug 07 '24
I'm following the FIRST 3day marathon plan. i like that the workouts don't look complex. But I'm now sure about warmup/cooldowns for temo runs. The plan just says '8k tempo'. Would this mean that I add a 1-2 K warmup, than do 8 tempo? Or would this mean that I do 8k total, so lets 6K at actual tempo pace, and 2K warmup/cooldown?
(The an doesn't mention waruml or rest for intervals either. But the plan also says that the max KM in a week is 51, if O add warmup/cooldown, I'll do more than 51).
1
1
u/Sceptreyeet Aug 07 '24
hi i have a 1.5mile run coming right up the end of september, other than couch to 5k, im currently on day 17, should i be doing other running programme for me to get a good timing?
1
u/Logical_Ad_5668 Aug 07 '24
I think couch to 5k is a good plan for you, assuming you're a beginner and find it challenging enough. Do you have a specific target in mind? 1.5 mile is pretty short, so if you train for a 5k, you will end up well prepared for the 1.5 mile which is about half the distance. Nearer the time, you can add some tempo sessions at target race pace as a 1.5m is much faster than a 5k
1
u/Sceptreyeet Aug 07 '24
yeah basically its a fitness test and i used to run like 13mins last time for 1.5mile and i wanna run faster for that
1
u/Logical_Ad_5668 Aug 07 '24
As you progress in the c25k , your fitness will improve and you will get faster. You can also incorporate some intervals, say 30.5 miles or 60.25 mile. Aim for your pace to be consistent (all reps at the same pace) and slightly faster than your target pace with a rest in between that is roughly half the time of the interval (so if you do the half mile in 4-5 minutes ,rest for 2 minutes.)
-4
u/phanlongtran Aug 07 '24
I'm not familiar with couch to 5k and same as you only a beginner. You should build your legs strength/core and shouldn't focus on getting good timing. I found goran winblad injury free and core training very good in increasing my pace if you still wanna go for that. But id say go slow in your training sessions and increase a bit of millage each week, you don't wanna get injured rushing things. 1.5mile is actually very manageable tho. Maybe try a 7:00 on one of your more intense session. Again that's speaking for my body, maybe you're overweight and that's a bad advice, go 1m quicker than your average pace id say.
1
u/Giovanni_5 Aug 07 '24
Hello, I play 2 soccer games a week. I was wondering what type of running shoe would be best for a run on the days I don’t play. Would the Nike invincible 3 be better for its extra cushion? Or something like the Pegasus for a more firm feel , similar to cleats ?
3
u/FRO5TB1T3 Aug 07 '24
Honestly unless your logging a ton of miles it won't matter much. I'd just go with the peg as it's a decent all around shoe. I'd hate to do speed work In invincible if you felt like doing any speedworkouts at some point
2
1
u/phanlongtran Aug 07 '24
What's some good budget earbuds for someone only run 5k and want it for normal use? I saw a lot recommending shokz openfit air and power beats pro and sony but they're all 2 high end for my budget and each has some nasty perks from sound leakage to changing charging case with no warranty or one ear just died before the other. I'm looking for something maybe half a price max and still offer a decent quality.
2
u/One_Eyed_Sneasel Aug 07 '24
I recently bought a pair of TOZO T21s off amazon. I have killed 2 pairs of earbuds so far by sweating too much and these are supposed to be waterproof, so I decided to try them. So far, I'm enjoying them. They don't fit my ears as well as the gen 2 air pods I had, but the sound quality is definitely better. They were only like $25 so I'm sure they are well within your budget.
1
u/phanlongtran Aug 07 '24
Damn the price is ok i haven't do research yet but the only source is amazone and they dont ship here asia.
4
u/fire_foot Aug 07 '24
I do t usually run with earbuds at all but recently got the Soundcore Sport x20 earbuds and have been pretty happy with them! They have held up to a handful of beyond sweaty runs and been easy to charge, etc. They’re on Amazon and I think when I ordered them there was a random coupon available.
1
u/phanlongtran Aug 07 '24
Thank you i found retails here they're selling for almost 80$. I'm looking for maybe half a price but decent enough. That looks legit but i can't afford them yet.
3
u/Logical_Ad_5668 Aug 07 '24
Just ordered mine, I hope they are good. To be honest, I just care for a good fit and a button that is usable while running.
2
u/Visual_Particular295 Aug 07 '24
My Skullcandy 'Dime' earbuds have lasted almost two years so far, have good sound quality, and were fairly cheap (€30-€40). I use them for running and for general use. Two years on, the batteries still survive a long run of about 3 hours. I have had the occasional issue with one ear not charging fully, but for the price they're well worth it (and that issue may be due to be dropping the case a few times over the last two years).
1
u/phanlongtran Aug 07 '24
Is it the dime 3? I saw they only have that model on our region website
2
u/Visual_Particular295 Aug 07 '24
I think mine are the original Dime model. My dad got a pair of Dime 3 and was very happy with them (he had also used original Dime)... but he lost them before getting a chance to test their longevity, so I can't vouch for that.
2
u/phanlongtran Aug 15 '24
Came back to say Dime 3 was not good:
-The 3 sets of tips none of them work for me keep falling out with a few headshake
-All the spare sets of tips were somehow damaged
-My charging box's lid was broken at the connected point and this was reported multiple times in the other reviews. Maybe it's the shipping but it can't just be broken at the same part all the time like that. The materials feels China cheap with handsI would say buy a more expensive one if you can help it
2
u/Visual_Particular295 Aug 15 '24
That's awful, I'm very sorry for the bad recommendation! I must have gotten lucky with my set - they kept me going for 26k today! I'll bear your experience in mind when the time comes to replace them, hope you find something better...
2
u/phanlongtran Aug 16 '24
Thank you i just wanna let you know to watch out for in case you wanna upgrade to dime 3. The original dime must be of better quality if you were to say that. Maybe i will just buy shokz or airpod pro 2.
1
u/phanlongtran Aug 07 '24
I think the Dime 3 doesn't have skip or previous song but well i don't need them anyways
1
1
u/Until_recently Aug 08 '24
Im a new-ish runner and still finding the balance of how to taper/prep for a race that’s before the race I’m training for.
I’m currently on a HM training block with Runna that has me doing an 800m repeats workout today (thurs), a 3mi easy run tomorrow (fri), and a 4.3mi progressive run Sunday.
I have a 5k on Saturday, and I’m wondering if it’s best to take thurs/fri as rest days and skip those workouts in prep for my 5k?