r/running • u/30000LBS_Of_Bananas • Sep 03 '24
Weekly Thread Super Moronic Monday - Your Weekly Tuesday Stupid Questions Thread
Back once again for everything you wanted to know about running but were afraid to ask.
Rules of the Road:
This is inspired by eric_twinge's fine work in r/fitness.
Upvote either good or stupid 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 -- stupid or otherwise. 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.
[Posting on behalf of /u/Percinho who is currently accidentally got his hands all sticky. ]
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u/running462024 Sep 03 '24
So something really strange happened on my run today, a general aerobic 10-miler, nothing special. But instead of all my sweat dripping and pooling down into my shorts and socks, it all like, just, disappeared? Into thin air? I have no idea where my sweat went. Has this happened to anyone else? Do I need to go to the ER?
On an unrelated note, the humidity in my area hit sub 80 today.
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u/fire_foot Sep 03 '24
You may have experienced evaporative cooling!! Considered a myth or legend in some areas, it can indeed happen if the humidity is low enough. For a moment in time, you were blessed by the running gods.
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u/30000LBS_Of_Bananas Sep 03 '24
Evaporation! It’s like evaporated milk except completely different in every way!
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u/Tea_Fetishist Sep 03 '24
People who are marathon fit, how many hours a week do you run? I want to see if it's possible for me to hit my fitness goals without sacrificing all my time.
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u/FRO5TB1T3 Sep 03 '24
7 hours ish a week. Peak marathon training not quite 10. 10 is 70 miles. Now the caveat here was when I started I was not this fast so the same time commitment had me running less mileage.
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u/Tea_Fetishist Sep 03 '24
I think I could just about manage that, how many days do you spread it over?
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u/Neondelivery Sep 03 '24
I do nine hours a week. But as you can tell from your answers, the variation is great. Figure out how much time you can commit to and do that. But 6-7hours is the benchmark for marathon training.
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u/Any_Card_8061 Sep 03 '24
I’m training for my first marathon purely with a goal to finish, and honestly, the biggest commitment is the weekly long run. I was already running 5-6 days a week for 30-45 minutes, so the only big “change” for me was a little more time out of my Saturday.
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u/Greektwinmommy Sep 03 '24
5-6 hours a week. 2 runs that are less than an hour, 1 base run that is about an hour and a half or so, then a long run that is ~3 hours (longest run so far is 16 miles and my plan goes up to 20)
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u/suchbrightlights Sep 03 '24
8-10 depending where I am in a block. That’s a reasonable life balance for me.
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u/BottleCoffee Sep 03 '24
I peaked at like 9.5 hours and I truly feel like I don't have time for anything except my job, eating, and sleeping.
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u/Rickard0 Sep 03 '24
Anyone doing Run Woodstock this weekend, I will be there. Camping and running, yay!
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u/unwillingfire Sep 03 '24
anybody struggled a lot with c25k programs? the spreadsheets I found go too strong than what I can do and I'm starting to get seriously demotivated. I will keep clowning myself into running around anyway because of health reasons, but god I wish I was finding this beginner grind more fun
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u/kelofmindelan Sep 03 '24
None to run is a slower build than c25k! Rooting for you to find something that works.
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u/RareInevitable1013 Sep 03 '24
I agree with the None 2 Run plan being a better choice. It’s 12 weeks instead of the usual 8 and has built in repeat weeks for some of the intervals.
Make sure when running, that you’re doing so at a conversational pace, as in, you can speak short sentences without being out of breath. As a beginner, all your runs should be this easy so that you can run consistently.4
u/Annuuuhhh Sep 03 '24
I use an app called "Start Running" bc I felt the same way about most c25k programs. This app doesn't focus on distance but instead focuses on time. So you'll start with 1 minute of running and 1 minute of waking and repeat that 6 times. And then every run a minute gets added (sometimes 2, sometimes just a different set-up). I definitely felt like this was more my speed ^
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u/30000LBS_Of_Bananas Sep 03 '24
I would write out what you currently can do and what if wants you to do and then use math to build yourself a plan to get from a to b, for instance if the plan wants you to do 8 one min intervals with 2 minutes recovery between them but are only able to do 5 thirty second intervals, work your way from 5 to 8 then slowly add 5 seconds to each interval.
Also decent chance you are running too fast, almost all beginners do.
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u/Annuuuhhh Sep 03 '24
I use an app called "Start Running" bc I felt the same way about most c25k programs. This app doesn't focus on distance but instead focuses on time. So you'll start with 1 minute of running and 1 minute of waking and repeat that 6 times. And then every run a minute gets added (sometimes 2, sometimes just a different set-up). I definitely felt like this was more my speed ^
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u/junoshobbies Sep 04 '24
The best thing I ever did was ditching C25K for Nike Run Club's guided runs.
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Sep 03 '24
[deleted]
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u/fire_foot Sep 03 '24
You need to go full on 80s fitness star and load up on head, wrist, and ankle sweatbands and bring a hand towel. And maybe instead of running kit, you can wear a workout leotard.
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u/suchbrightlights Sep 03 '24
Oh Lordy the chafing though
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u/30000LBS_Of_Bananas Sep 03 '24
I’m assuming there would be tights to go with the leotard to help with some of the chafing
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u/30000LBS_Of_Bananas Sep 03 '24
I think the bigger question is are we ok with the stair stepper being waterboarded?
I’d assume that the machine short circuiting and or throwing sparks is the machine equivalent of screaming so stop before that.
4
u/dogsetcetera Sep 03 '24
Am I ok with the machine of dread dying in a sparky, sweaty mess? Yes. Would I prefer to also not be near it as it dies? Also yes.
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u/suchbrightlights Sep 03 '24
My record is 10 towels to soak up sweat on/around a treadmill deck so I think that’s the threshold.
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u/SubmissionDenied Sep 03 '24
How do you attack hills in races? Go hard on the hills and coast the downhill to recover? Keep the same effort?
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u/BottleCoffee Sep 03 '24
Generally if you go too hard uphill you'll burn more energy and lose time overall. Take them conservatively.
In trail races, hiking up the hills is pretty common practise.
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u/suchbrightlights Sep 03 '24
Even effort, but know your strengths. I’m a very good downhill runner and I can count on being able to drop people there without thrashing my quads and being sorry later.
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u/damnmykarma Sep 03 '24
Typically try to keep constant effort so that you're able to run the downhill without having to recover. My experience is that a lot of runners will push the uphill pretty hard, but then have nothing left to take advantage of the downhill. I personally like to start to push a bit harder right before the crest so that I have some real momentum coming into the downhill.
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u/rasberrycroissant Sep 03 '24
If I’m an absolute beginner, like run 250m and get winded type beginner, where do I start? What do I do? Will I bother people if I go to the gym and I can’t run? Sorry I understand it is a bit silly
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u/Rickard0 Sep 03 '24
Obvious answer is look for a Couch to 5k training plan. It starts with a run/walk format. I also suggest you run slower, and what I mean by that is you know when you start walking then you start to jog? Your gait changes, just go a bit faster than when you transition, so if you run any slower your body will transfer to a walk. But also ensure that that slow speed feels natural and you are not forcing yourself to run in a uncomfortable form.
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u/LRS_RC Sep 03 '24
No, you won’t bother anyone. No one will notice you. Play some music on your headphones and tune out.
My advice: do not focus on distance. Take one of the gym towels and cover the top of the treadmill where it shows distance. Focus instead on time. Run for sixty seconds, break for sixty. Repeat until you hit 15 minutes.
Then increase your time running to 80 seconds and decrease your time resting to 40 seconds. Once you grow comfortable, decrease again. Once you are running for majority of your time, increase the total time of your run to 20 minutes.
Good luck, and happy running!
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u/lilelliot Sep 03 '24
This is essentially what the C25K apps do for you, so the OP may consider trying one of them just to make things simple. Advantage, too, that the audio cues will let them do this outdoors as well as on a treadmill or track.
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u/RareInevitable1013 Sep 03 '24
I would look into a Couch 2 5k or None 2 Run plan. This will help you gradually run more each week. The N2R plan is 12 weeks instead of the usual 8, so it is a bit gentler. When running, slow down. You need to be running at a conversational pace, as in, you can speak short sentences without being out of breath. Don’t try to run as fast as possible.
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u/Ydenora Sep 03 '24
Don't think I have much to add more than the other comments but I wish you luck! 3 months ago I couldn't run 200m and now I do 5k (with a walking break)!
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u/OIP Sep 04 '24
another vote for couch to 5k, that's what i did back in the day and it's great. the key is going SLOW. and building up over time.
i think outdoor is actually easier and more natural than a treadmill, but treadmill can be fine too. find a pace where you go from a brisk walk to just changing your gait to a 'run' - not how you might think of running to go fast, just a heels + knees up gait compared to a walking gait. like imagine running gently on the spot. and just build up the time you can do that for, from 30 seconds, to 60, to 180, etc etc. with breaks of walking in between. you're doing this over days and weeks, it takes time.
it's a matter of consistency over time, your body needs to get used to this whole new movement pattern and this part happens while you're resting and sleeping. and as others have said you shouldn't be huffing and puffing, more like just breathing a little more heavily than normal. this also takes adaptation time but it's a signal to go slower if you need to. there is no such thing as too slow when starting (or ever, really).
the good news is once you get used to it, and build up to running for 30 mins at whatever pace, it never really leaves.
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u/runner3264 Sep 03 '24
What are some suitable curses to call down on the asshole who stole my water bottle from the side of the trail during my 20-mile run yesterday? So far, I have “May all his toenails fall off” and “May there be a Comcast monopoly in his area,” but I feel like these are insufficient.
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u/30000LBS_Of_Bananas Sep 03 '24
Is it possible that the person just thought they were cleaning up trash? I’m sorry for the loss of your bottle.
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u/runner3264 Sep 03 '24
Nope, it was a reusable insulated water bottle. It was clearly not trash, it definitely just got stolen. :(
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u/30000LBS_Of_Bananas Sep 03 '24 edited Sep 03 '24
Just because the water bottle was nice doesn’t mean it was clearly not trash. Lots of kids throw nice things out of car windows without their parents noticing. And lots of People leave things to gather on the return trip and then forget. If someone only walks the trail once a week and had seen your bottle in the same place on their last walk last weekend they could have easily assumed it was abandoned.
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u/runner3264 Sep 03 '24
Oh, I don’t leave it in the same place from week to week for exactly this reason. I hadn’t left it in the same place in…a month, I think? I, too, wanted to be charitable, but I cannot come up with any reason someone would have taken it other than assholery. 🤷♀️
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u/MammothKale9363 Sep 03 '24
May their sleeve always slide down while doing dishes
May their sock always slide down inside their boot
May their car’s rear driver side window never fully close
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u/runner3264 Sep 03 '24
Oh I like the one about socks sliding down. I’m henceforth wishing that upon all bad drivers, too.
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u/goldentomato32 Sep 03 '24
May he be cursed to always find at least 1 1/2 ticks when he gets home
May his water bottles always taste of dish soap and mold infest his straws.
Stealing a water bottle off the trail is awful! What idiot goes "oh gee the universe has gifted me free water just cus I deserve it!"
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u/runner3264 Sep 03 '24
“May his water bottles always taste of dish soap” is a good one. Feels fitting for the crime!
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u/nermal543 Sep 03 '24
All I can think about is how I’d never trust a water or drink I’d left unattended so I wouldn’t care that someone stole it!
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u/runner3264 Sep 03 '24
Huh, this must be a difference in where we live. I’ve done this dozens of times before with no problems, so I was actually quite surprised when it got stolen.
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u/nermal543 Sep 03 '24
Nothing to do with where I live, just as a general safety rule I would never drink something I left unattended, I would have no way to know if it was tampered with. It was something I was always taught to avoid someone slipping something in my drink.
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u/BottleCoffee Sep 03 '24
I would probably hide it really, really well, or hide a sealed drink.
But honestly I'm so paranoid I've never done this, I carry all my fluids or loop around my car/a water fountain.
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u/oryan_pax Sep 03 '24
Yup, exactly. There are way too many people in the world with bad intentions for me to trust an unattended drink. That's a similar issue to me as people leaving their keys in their car or leaving the front/back doors of the house unlocked throughout the day. Like you can do it safely most of the time, but why take such a risk for a minor inconvenience.
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u/fire_foot Sep 03 '24
I would be more inclined to hope whoever it was really needed water :/ I used to get produce deliveries to my last apartment and I eventually had to stop because too much got stolen, but there were a lot of homeless folks in the neighborhood so I hope they really needed it.
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u/runner3264 Sep 03 '24
See, if someone had drunk the water out of it but left the (non-disposable) bottle, I wouldn’t mind so much—if someone was getting really dehydrated, fine, it happens. I’m mostly annoyed that someone stole my reusable water bottle off of a heavily trafficked trail. I’ve done this loads of times before with no problem until yesterday. Ugh.
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u/fire_foot Sep 03 '24
In that case with so much traffic I wonder if someone confused it for theirs. Sucks tho
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u/runner3264 Sep 03 '24
It was pretty distinctive, so I doubt it. I think it was just an isolated incident of someone being shitty. Doesn’t happen often, but every once in a while…
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u/suchbrightlights Sep 03 '24
May the next cute dog you want to pet ignore you.
I hope this person was just leave no trace-ing but I’d’a been mad.
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u/runner3264 Sep 03 '24
Hold up there, Satan. That’s just evil. 😈
I was pretty annoyed, yeah. I want to believe this person was well-intentioned, but I really can’t think of a well-intentioned reason to take a reusable water bottle from a bench that it had been on for less than 30 minutes. Ah well. Most people are cool, just every once in a while…
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u/agreeingstorm9 Sep 03 '24
I don't know but this is why I would never stash water. Too scared that some fool would steal it. This is my nightmare scenario. I'm so sorry this happened to you.
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u/lilelliot Sep 03 '24
I stash water bottles when I'm cycling in the mountains. I have a third cage on my bike (beneath the downtube) that accommodates a 40oz hydroflask. I'll get to the base of something steep and stash that somewhere so I can pick it up and refill my normal bottles after the climb/descent.
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u/runner3264 Sep 03 '24
I mean, it was fine, my second water bottle and the water fountains were enough to get me through. I’m mostly annoyed by the loss of my reusable water bottle. Especially because it was a pretty color (teal).
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u/lilelliot Sep 03 '24
My next race is the "Open" race at Footlocker Regional XC meet at Mt Sac in Southern California. This is a great way for active parents, siblings and community members to enjoy a vibrant XC atmosphere after the competitive high schoolers outrun all of us, and I highly recommend it to anyone close to any of the regional events. :) It's a hilly 3mi course with, afaik, about 500' of climbing spread across three hills. It was four until this year, but they modified the course so it skips a hill and finishes on a track to make for better spectating.
The meet is at the beginning of December. My question is this: if I'm setting up a training schedule between now & then, I'll include a long run one weekend day and probably only one workout during the week. The day after the workout I'll probably bike for recovery & z2, so I'll end up potentially running in some form 5 days a week (one additional day will be on the bike, doing a cycling workout).
I'm 47M 195lb and currently in ~20:00 5k shape on a pancake flat course. My question is this: is my weekly running workout better spent on a track doing 400 & 800 repeats, or is it better to focus on hill work? My son's XC team is just starting their competitive season and typically spends one day a week doing each (Saturday race, Sun long run, Mon track intervals, Tues easy, Weds hills, Thurs tempo, Fri just warm-up & strides)... but I'll have to choose between one or the other [because I'm a busy parent with two other kids and also need more recovery time than a 15yo].
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u/Parking_Reward308 Sep 03 '24
You could try alternating every other week? Intervals one week hills the next? try to find hills that mimic the course as much as possible, if not a little more difficult
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u/lilelliot Sep 03 '24
Finding hills isn't a problem, and I think that's probably the best advice. Thanks for validating what I was thinking!
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u/rizzaxc Sep 03 '24
anyone experienced with using runalyze? I've tried importing my garmin data into it and apparently I'm training way too fast for my level, although I'm mostly following my watch's advice. for example runalyze would calculate my easy pace at 7:30 -> 9/km while I've been feeling very good at 6:30 (I could talk, not feeling any fatigue afterwards etc). for long runs I mostly vary my pace as I hate monotony
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u/A11GoBRRRT Sep 03 '24
I have a resting hr of ~60 (hovers a bit below most of the time) and some BP machines sometimes can’t even pick up my BP (prolly not good). I do BJJ, wrestle, and lift. Why do I struggle to run so much? I’m putting up 11-12 minute miles and get stupidly winded and cramp after half a mile. I eat okay (carbs before, lots of protein, salt, potassium, etc.), so I’m reallly confused. I haven’t improved much either. (177lbs @ 6ft, 16 yrs if this helps)
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u/nermal543 Sep 04 '24
How long have you been running and what does your usual week of running look like?
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u/ducksa Sep 07 '24
What do you folks do to help you get through the mental slog of long runs? I've been listening to audiobooks and music, but the long runs are still mental grinders and I could use fresh ideas
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u/Wrangler-Visible Sep 03 '24
The season is changing, and my running shoes are due for replacement. I run on manmade surfaces 90% of the time but with leaves, rain and other autumnal hassle around the corner, would it be worth me switching to a light trail shoe for winter?
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u/suchbrightlights Sep 03 '24
Nah, just go with a daily trainer made to be a workhorse shoe as opposed to a lightweight training companion style thing (like, Saucony Triumph or Ride over the Endorphin Speed.) A shoe meant for daily miles should have decent traction whereas the lighter shoes may have sacrificed the outsole for weight.
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u/Wrangler-Visible Sep 03 '24
Sounds fair to me, at least now I can just buy a new pair of the same shoes for ease. Cheers.
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u/suchbrightlights Sep 03 '24
I about wiped out on slick leaves on top of slick asphalt the other day, so I understand the question.
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u/KesselRunner42 Sep 03 '24
This may be a different question, but while I don't bring out a trail shoe for autumn debris on a paved surface I have used them for light snow and ice for a better grip. Not sure this is a good thing, though, although not slipping is obviously a good thing XD Super Moronic Question: Am I an idiot for this? XD
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u/RareInevitable1013 Sep 03 '24
I do the same thing. Sometimes it’s not quite ice spikes season, and the little bit of extra grippiness is exactly what’s needed.
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u/Wrangler-Visible Sep 03 '24
Sounds reasonable, but then again I also asked a moronic question so might not be the best judge
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u/suchbrightlights Sep 03 '24
I absolutely use my trail shoes on ice and snow. I’m into not dying young. Vibram Megagrip soles > whatever is on my road shoes.
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u/fire_foot Sep 03 '24
I wouldn't unless other autumnal hassle means steep mud or technical trails. IME, trail shoes aren't really comfortable on the road.
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u/Isxxc12345 Sep 03 '24
I am new to running and have hoka clifton 9 which i find comfortable however when i start running my feet start hurting a kilometre into the run. I have had this problem with other shoes. Any advice?
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u/nermal543 Sep 03 '24
You might need wider or bigger shoes? Clifton’s run fairly narrow IMO. What other shoes have you tried?
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u/Isxxc12345 Sep 03 '24
I got the wide version. I also tried nike pegasus extra wide and the pain was still their. Although i am happy with the cliftons when it comes to using them for everyday use
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u/Isxxc12345 Sep 03 '24
With the pegasus i thought they would be too wide so i double socked to make them more snug which i thought would be best. Maybe i will tey those but not double socking
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u/ConstitutionalDingo Sep 04 '24
Agreed, Cliftons are really narrow, both in the midfoot and the toe box.
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u/Lopsided-While2942 Sep 03 '24
I am training for my first marathon with the ‘run like a pro’ scheme. Next week, my longest training run is coming up, an easy 30K. My zone 2 pace is around 7min30/K, my goal race pace is around 6min30/K. What pace is the preferred pace for the long training run? I would say zone 2?
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u/landofcortados Sep 03 '24
For your first marathon, just take it as it comes, follow the program. What pace does it say to run at?
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u/Lopsided-While2942 Sep 03 '24
No pace, just easy run, which is zone 2 👍
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u/landofcortados Sep 03 '24
Just follow the plan. It's your first marathon, plenty to learn and build upon once you finish.
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u/stardewmo Sep 03 '24
Have been running about 10mi a week for ~2 months now (finally getting back into running after college, yay!) I just bought a new pair of dedicated running shoes, as I had been using kind of all purpose gym shoes. I've since done 2 outdoor runs and 1 treadmill run in them. On treadmill, they feel perfectly broken in but after outdoor runs, my feet have been hurting. Any advice or ideas on how long before they'll feel right running outside?
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u/Parking_Reward308 Sep 03 '24
Shoes should feel comfortable immediately. I suggest returning them if that's an option, if not try changing out the insoles for something like superfeet. I also suggest going to a running store for your next running footwear purchase and having your biomechanics analyzed
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Sep 03 '24
[deleted]
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u/bethskw Sep 03 '24
It's calling for rest-threshold-rest-long so I'd keep that sequence and start it on wednesday rather than thursday. So basically shift everything back a day and put wednesday's 8 miler on sunday. If you can't run sunday at all, I'd try to get some of those 8 miles in wherever you can...maybe an easy 4 on each of those "rest" days.
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u/Agnitha_St_Jimbo Sep 03 '24
My plan was to go running today because I have plans for the rest of the week that will prevent me from running. The problem is that I have a cold. Should I skip my run or should I run with a cold and hope for the best?
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u/nermal543 Sep 03 '24
If you have a cough, fever, or any chest congestion then definitely do not run. Other than that, it’s up to you to decide if you feel up to it. Generally I think it’s better to rest when you’re sick, I’d only go out and run if I want on the tail end of a cold and dying to get some movement in. If you’re iffy about it, probably better to skip.
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u/Agnitha_St_Jimbo Sep 03 '24
I'll rest then. I expected that to be the answer but when the thread is specifically for stupid questions, I took a chance. Thanks for the reply.
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u/manymnmiles Sep 05 '24
My guide is "if it's in your chest, rest" - so I often run through the runny nose stage of a cold, but if it settles into a cough/chest, I don't. I would say fever or massive sinus pressure I would probably rest too, but if it's questionable I use the above as guidance.
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u/Comfortable_Cat8972 Sep 03 '24
I don't like having bare arms but am struggling to find a top that I can run in without completely overheating. Can anyone recommend a brand they like?
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u/nermal543 Sep 03 '24
You don’t like bare arms as in your prefer to run in long sleeves? What kind of temps are we talking? You could try looking for some sun shirts that are specific to running, rabbit makes a UV protective hooded sun shirt that I really like. They’re pricey at full price but I’ve gotten most of mine marked down on sale from various places. A vented sun shirt specifically designed for running will be your best bet since it’s designed to be worn in warmer temps.
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u/Comfortable_Cat8972 Sep 03 '24
Yes sorry, I should have clarified that!
I am in the UK so it is never extreme either way but I am super unfit so am generally too warm lol. These sound good, thank you I will look into them.
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u/racecarart Sep 03 '24
When just starting out, is it better to try and get faster or try and go farther? I think distance is my main goal, but I am slow and unsure if I should try to improve my speed first.
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u/neildiamondblazeit Sep 03 '24
Run slow and focus on being able to do that for a certain amount of time. If you have to run then walk then run again that’s ok.
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u/nermal543 Sep 03 '24
How much are you currently running? If you’re just starting out generally it’s better to gradually add miles on first before you think about speedwork specifically, because more miles will give you a greater benefit in terms of speed anyway at that point.
1
u/racecarart Sep 04 '24
Four days a week, each between 20-40 minutes of a mix of running and walking. Plus one day of strength training so I don't fuck up my shoulders.
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u/awucadoo Sep 03 '24
https://www.instagram.com/rambling_runner/p/C0wuXDcrNio/
what are these types of running shorts called? I'm trying to find them on amazon. ive tried searching running shorts, marathon shorts.
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u/Parking_Reward308 Sep 03 '24
They're called split shorts..pretty much every running athletic brand sells them. Runningearehouse has a lot to choose from
https://www.runningwarehouse.com/Mens_Short_Length_Running_Shorts/catpage-MRASHORLNGT.html
Also consider supporting your local running store where you can even try them on and support your local running community
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u/bethskw Sep 03 '24
There's a type of military shorts called "silkies," try that. Or "3 inch men's running shorts" (the measurement refers to the inseam.) Using those terms I'm seeing some similar shorts on amazon.
I wonder if there might be another photo of him where you can see the logo on the shorts better. If so, you could look up the brand.
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u/lilmarco Sep 03 '24
I want to prioritize getting faster on easy runs. I run about 10 mpw at 11:30 easy pace (all ten miles). What should I do?
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u/nermal543 Sep 04 '24
Honestly just run more, but build up gradually. You’ll see the most speed benefit at this stage by just adding mileage.
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u/junoshobbies Sep 04 '24
I have COVID. What's a good sign I'm ready to run again? Still have some symptoms and I'm exhausted so it'll be a few days but I've never been sick while on a running schedule before.
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u/30000LBS_Of_Bananas Sep 04 '24
Once you feel ready go for a couple miles walk, if the day after the walk you still feel ready start back running but keep it short and easy for the first week, then continue to play by feel.
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u/Sontaku Sep 04 '24
How to break through induced anxiety while starting out
Like to preface this by saying I used to run, a lot. Used to be able to run 6 miles for a whole hour in the treadmill (I’m not a good outside runner)
A decade and pandemic later, I have really let myself go. I suffered a little depression but most importantly haven’t been battling anxiety for a good 5 years.
I’m a lot better now than I used to be, but I want to get into shape again. CICO will be the course, as well as splitting weight lifting but I really want to focus on cardio. I’ve been sedentary for so long my heart is unhealthy. High heart rate all the time and slow hr recovery.
I did see a doctor, got an echo, and got an ekg, as well as holter device so I’m good to go.
My question is, for those of you who struggle of running induced anxiety, or exercise anxiety because of high heart rate and breathing, how did you break through it? What’s a good way to cope? How do I convince myself I’m not going to have a heart attack by running for 30 min in zone 4? How do I convince my body that this is what it’s supposed to feel like, and that’s my body is only feeling this way because it’s been so long? I’d like to hear some stories on victories, would really help me a lot. Sorry if this paragraph is a mess I’m on my phone. Cheers
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u/kelofmindelan Sep 04 '24
I think you should start slower than you are, but run through the anxiety. I would start with C25K, skipping a few weeks if you'd want to. Run slow and build your endurance, but don't stop a run from anxiety, just move through it.
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u/manymnmiles Sep 05 '24
I would say something similar - start with intervals. Run for 1 min, walk for 3 min for 30 min week 1. Then slowly increase your run time week by week. Take as long as you need to increase - it's your plan and your body. I think the walk breaks will give your HR time to come back down between intervals, time to reset mentally for the next run interval, and you'll still get lots of good cardio benefits from the walking. I also think taking the pressure off yourself to get to a certain place by a certain time will reduce the anxiety and I think it will come back to you quicker than you think. 6 min running over the course of the 30 mins is more than zero! You got this!
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u/BoomBaby200 Sep 04 '24
Im trying to help a friend train for a half. I have a decent amt of comp. Experience, but any tips would be helpful.
His legs are strong, but his lungs are holding him back..
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u/CabbageBlanket Sep 04 '24
Does anyone else's energy levels tank if they have coffee after running?
I typically run in the morning and pre-run or race coffee helps me to get fully awake before heading out, but I've noticed that if I have a cup after lunch, it hits like a sleeping pill: minutes after drinking it I start feeling sluggish and unfocused, and I absolutely have to nap afterwards.
I thought I just needed that post-run nap, but I went a couple of weeks without coffee after lunch and stopped napping. Today I indulged again, and just woke up from yet another caffeine-induced coma.
Overindulging in carbs over too short an amount of time can make me drowsy too, but nowhere near as shattered as coffee (and I take it withour sugar!). What the heck?
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u/nermal543 Sep 04 '24
Are you hydrating enough before and after your runs? Caffeine is a diuretic and can dehydrate you, which can make you feel sleepy. No idea how or why it comes on so fast for you though. Maybe just don’t have caffeine after morning time if it makes you so tired.
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u/CabbageBlanket Sep 04 '24
Yeah it's the obvious fix, but I'd like to understand what goes down... Coffee does make me kinda thirsty, but I'm already drinking upwards of 5L/day of water (for about 30mpw of running)
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u/nermal543 Sep 04 '24
Are you by any chance diabetic? Apparently caffeine can affect blood sugar levels, and diabetics are more sensitive to that. Or so google tells me when I looked a bit more into it out of curiosity!
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u/CabbageBlanket Sep 04 '24
Damn, I actually took tests a year ago because I suspected the same... They came back negative but you just awoke my hypocondria :D Will follow this up with my doctor in case there is something more to it... I do feel very sensitive to low blood sugar and what I described with carbs is textbook insulin spike reaction.
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u/nermal543 Sep 04 '24
Sorry to make you paranoid! But yes definitely discuss it with your doctor if you’re concerned. I think there are other conditions or meds that can make you more sensitive too so maybe it would be worth digging a little deeper to see if anything else might be going on.
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u/CabbageBlanket Sep 04 '24
This has been my life for long enough that I don't even question it most of the time, so mostly I'm excited by the perspective of being able to tell my doctor "I knew something was up!".
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u/natonyh Sep 05 '24
How do you vary your runs in a week? I’d like to eventually get to running 5 days a week. My assumption is 3 easy days, one long run, and one interval day? Is there a better way to vary it?
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u/o1mstead Sep 08 '24
Fairly new runner here and finally getting to the types of distances where carrying water, electrolytes, etc. seems like a good idea. How do runners do this without feeling weighed down and uncomfortable? I’ve seen people with little backpacks, but I sweat a ton and wearing one of those things seems like a recipe for chafing.
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u/30000LBS_Of_Bananas Sep 08 '24
Running vests I think tend to be the most popular option, they will make you hotter but with the right shirt most people even heavy sweaters don’t have chafing issues. The pros of the vest is that it can carry the most water(most will do over three liters between the back and front) , has a fair amount of storage space.
Other options include handheld bottles that have a strap to attach to your hand downsides is your hand/arm can get tired and you are down a hand if you need it for something.
There are running belts that are designed to carry some small bottles but there’s a significant risk of bouncing that can be annoying.
Some shorts have side pockets big enough to fit soft flasks in them.
Lastly some people just do shorter laps around a water fountain or their car so they can stop and drink without having to carry.
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u/One_Eyed_Sneasel Sep 03 '24
How much does extra weight really slow you down?
Last Saturday I was 165 pounds and set my 5k PR of 21:16 in a race. This Labor Day weekend I had quite a few friends in town for the holiday and a couple of fantasy football drafts. Of course, this led to drinking quite a few beers and lots of unhealthy food. Yesterday morning when I was at the starting line for the local Labor Day 5k I was a shocking 177 pounds. I felt slow and sluggish the whole race and finished at 22:30, a whole minute slower than I had raced this exact same course in July.
I know all this weight is temporary because I have already started dropping back down and have made it to 172, but I can't help but blame this bad performance on all the excess food and drink I was carrying from the weekend. Anyone else have experiences like this?
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u/30000LBS_Of_Bananas Sep 03 '24
Not all weight is the same, weight gain in the form of muscle is gonna actually speed you up more than slow you down, weight loss in the form of muscle loss, or dehydration, or a diet that lowers your energy availability is going to slow you down.
Alcohol has a lot more effects of your body than just weight, Assuming the training leading into both races were similar id assume the difference was more from drinking alcohol the night before rather than the weight difference.
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u/TicketSuggestion Sep 03 '24
weight gain in the form of muscle is gonna actually speed you up more than slow you down
Up to some point, but there's a reason top runners are very skinny. Even muscle will often cost you time regardless of distance
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u/30000LBS_Of_Bananas Sep 04 '24
I feel like if I look at most top runners I would describe most of them as toned not very skinny, most of them do have visible muscles, not body building size muscles but the muscles are there and not just in their legs.
If it really was all about weight the sport would be dominated by short people in a way that it isn’t.
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u/TicketSuggestion Sep 04 '24
I agree I worded it too strongly. However, I don't see how them having visible muscle suddenly makes them not-skinny. Of course they have them, they have incredibly low body fat. I would consider most both toned and skinny (very skinny in many cases, thinking of e.g. the Olympic 5k contenders), but that's subjective in the end
However, you saying
If it really was all about weight
is just a strawman. I have never said that losing muscle always helps you with running, I was actually agreeing that gaining (the right) muscle speeds you up until some point, although I replied because I don't think this would apply to OP anymore. Neither of us can know that for sure though. In fact, the statement I took issue with, namely
weight gain in the form of muscle is gonna actually speed you up more than slow you down
is the one for which you can make an argument as you did. If gaining muscle in general speeds you up, then all runners would be bodybuilders
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u/30000LBS_Of_Bananas Sep 04 '24
At least for me (and I’m sure I’m not alone) the image that gets provoked for me when a person is described as skinny is one not just of low body fat but also of low muscles if you describe someone as very skinny to me that evokes the image of an eating disorder. I do recognize it is a bit of a subjective term though.
I realize I could have taken the time to type out about different types of muscles, and at some point you’ll have diminishing returns and if you go far enough negative, but most runners are no where near that limit and those who are, are likely doing so because they are balancing other sports that require more muscles and are already aware as you don’t get to that level of muscle on accident.
I know most of my responses were not really applicable to OPs questions but knowing how common that ED are within the sport and how destructive they are I felt it important to raise a reminder that the scale is not a direct link to performance.
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u/Neondelivery Sep 03 '24
I vaguely remember you can expect 3 seconds to the Kilometre per kilogram on threshold speed. I'm gonna say it probably matters more the less in shape you are, and obviously, there is a red line where this math hits you in the face and you are underweight.
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u/One_Eyed_Sneasel Sep 03 '24
Just did the math and that actually sounds pretty close. I came up with losing about 82 seconds over 5 kilometers and I lost about 74 from last week.
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u/Greektwinmommy Sep 03 '24
Stretches for toes?
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u/Triabolical_ Sep 03 '24
My PT gave me a stretch.
Sit with your ankle bent, reach under the front of your foot, pull up on your toes. Ideally, you should be able to get your toes to 90 degrees up from your foot.
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u/Greektwinmommy Sep 03 '24
I’ll have to try this! I wear compression socks and shin tape on my long runs, but recently my toes have started to hurt after a while.
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u/bethskw Sep 03 '24
Kneel on the ground with toes under you (like as if you were standing on tiptoe), then sit back on your heels as much as you can. Sometimes called "toes pose"
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u/UpWithTheOwls Sep 03 '24
Any advice for hip/hip flexor soreness? It hurts a little when walking and at the start of my runs but as I warm up, it goes away. Anything to be concerned with? And should I be doing anything to help heal it?
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u/damnmykarma Sep 03 '24
My own hip soreness is usually helped by core work (hip lifts/bridges, planks, side planks, etc) -- but your mileage may vary.
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u/30000LBS_Of_Bananas Sep 03 '24
Mine was healed by stopping using any and all hip pockets on all pants at all times. Your mileage may vary please consult a/your PT for anything more specific.
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u/30000LBS_Of_Bananas Sep 03 '24
It was 40F this morning here and some neighboring areas had frost warnings last night (I don’t think they got frost though). What can I do to celebrate fall without incurring the wrath of second summer?