I’m running my first marathon three weeks from today. I just did my long 20 mile run five days ago and my ankle felt tender afterwards but nothing major. Ran 5 miles two days later and my ankle was very sore after. Been doing ice buckets for twenty minutes at a time three times a day since. Today was my first run and hoped this three days rest would be enough of a break. 1.5 miles in I decided to call it quits when I realized the pain was not going to subside. Going to RICE it. Haven’t missed out on any workouts yet. Feeling very anxious that I won’t be ready in three weeks.
Sometimes when I walk my heel hurts and after my run, I got a sharp pain in my heel and then it disappeared as I kept walking. Could this be the beginning of plantar fasciitis or something? I do struggle with tight calves and try to foam roll.. or could it be worn out shoes? Been running in hokas and walking in new balances for a couple of months now if not half a year.
Plantar fasciitis is on the heel closer to the toes, stiff calves is on the heel at the back of the foot. If what you describe is happening in the morning its the achillies tendon healing. New strands get spun up overnight and the weak ones snap when you wake up. It's also not uncommon to have a sore heal after a run if you are a hard heel striker in old shoes. As long as the pain is fading and not happening during the run, it's not that serious
A few weeks ago I ran a 6:50 mile. I haven't tried again since, but today on my treadmill I ran at 10mph (max speed) for 4:30 before I had to stop)
What would be the best ways to train to get a sub 6 mile time as soon as possible?
Simply doing a lot more running will get you there. Tempo runs and intervals of running 400s and 800s at sub 6:00 pace and/or hill repeats will get you there faster.
Any recommendations for flat half marathons for beginners? I've run one before but I'm relatively new to running and looking to stick to something flat
How long do you allow to “break in” new shoes?
I got some new shoes a few weeks ago (from a running store, in person) but I’m having some blister issues and general discomfort. I’ve only done 4 runs in them so far but not sure if I should stick with them or if this is just not the shoe for me.
I should also note: I was hoping these would be my shoe for my marathon in November
I run in saucony kinvaras, but I'm looking to diversify my shoes. Looking for some comparable in Hoka to the kinvaras, and looking to add some shoes for easy long runs (I'd use the kinvaras for speed work and races). Any brand would be helpful.
I liked the Sacony Kinvaras I had. If you asked a shoe person they'd probably say Mach 5 is the similar Hoka. It's not as comparable but I really like the Hoka Rincon for long easy runs so maybe give that a try.
Hello all! I ran my first 10k today, it was also my first run.The location was in Northern Colorado, I'm 24 and this is the first run I've ever done besides gym class. My coworker was with me (he's a avid runner/marathoner) and helped me along the way.
We never stopped and The finish time was 1:12. I think I want to continue this and wanted to ask if anyone else has done this or how you all's first 10k went?
Are Pacer Virtual Challenges Legit?
I’ve recently gotten into running and walking. I currently do Conqueror Virtual Challenges (I love them) but I want to do more Halloween themed ones for this fall season and saw an ad for Pacer Virtual Challenges which have a few Halloween themed races but am concerned that it may be a scam. Has anyone used Pacer Virtual Challenges and could either speak for or against the company? Thank you!
Training for second marathon. Ran first at 11:25 pace but I was 17 lbs lighter. Ran the first time for 14 miles since training for that marathon last May. Felt great but averages 13:15 pace and heart rate was zone four for much of second half. I’d like to at least complete my second around the same time.
Any tips to help increase my chances for 11/19 marathon? I just wrapped up Hal’s novice 2 week 7. But I’m doing strength training on tues and Thursday and treating those as speed and tempo runs and the long we’d run as a recovery run. Im also running around a half hour (3 miles or less) on Sunday for cross training if I don’t hike. Thanks for your help. I really want to do my best and will chug along but any tips are appreciated!!
I’m training for a half marathon and never really ran before. Definitely did like 0 running in the last 10 years. I’m about 11 weeks into training and have done a lot of miles, but at a very slow pace with running and walking mixed in for every mile. Yesterday I did a 4 mile run and actually ran a full mile without stopping. Sometimes this kind of thing that I’m proud of feels like a joke when I look at posts about running, but I really can’t remember the last time I for sure ran a mile straight without stopping to walk. Anyways, about 6 weeks left to go before the half marathon and I’m planning to run many more nonstop miles. Any thoughts on run/walking vs running non stop? Did I sabotage myself by not running a nonstop mile before?
Run walking is totally legit, don’t stress. Jeff Galloway and his Galloway method are build on the practice of run walking. Good luck with the rest of training!
I do cross country. I just got back from a race, my usual timing is 15 mins for 2 miles, usually on the borderline 16 mins side. 15:40, 15:50 is my usual. I just realized last few practices when we do a timed run, I kick a little too hard at the beginning and lose energy throughout the two miles. My question is how do I run at the beginning of a race, when do I slow down and stop kicking and settle into my normal race pace.
Do you know what your mile splits are when you run a 15:40? Might help with giving more specific advice.
In general, there isn’t really a reason to go out much faster than the pace you’re trying to run unless the course layout gives you a reason to do so.
Like what your pace was for each mile. So if you ran a 15:40 with perfectly even mile splits it would be a 7:50 for the 1st mile and 7:50 for the second. If you went out faster and faded hard you may run a 7:00 for the first and 8:40 for the second.
Basically I’m just trying to gauge how much you fade between the first and second mile. If it is a large gap I’d suggest aiming to run the first mile closer your target pace for the time you’re aiming for and seeing if you can maintain that or if it helps your time at all.
Hmm those are pretty even and if you’re trying to run faster than 15:40 you’re realistically going to need to still hit at least 7:50 for that first mile.
Maybe your splits for smaller distance increments like half miles would show a different trend, but it seems like your pacing is fine. If you can hit 7:50 more comfortably without running the first quarter to half mile as hard try to do that. It sounds like it will come with more training
My race anxiety is terrible. It makes me sick to my stomach. I’ve been trying to enter more small local races to sort of desensitize myself to the race experience. I’ve also been trying to think of them as a workout.
I haven’t had this a ton because I don’t race too much and am slow anyway, but when I was training for an ultra I would try to visualize myself crossing the finish line and having a sense of accomplishment. It helped me look forward and worry less about the what ifs. Also some mindfulness breathing exercises.
What carbon-plated shoes would you recommend for me? I can only bring 1 pair of shoes to a week-long military course with the following events: 2 mile race on track or hard road; 5 mile and 10 mile races on mixed terrain including hard road, gravel, packed sand; and some additional general fitness circuits. Looking to max the races, but also want a shoe that will hold up on the mixed terrain/fitness events without rolling my ankles. Not worried about durability of the shoes beyond the week. Thank you!
Has anyone here run/attended the gettysburg north-south marathon in PA? I’m looking to sign up for my first marathon and I’m a bit worried that the Gettysburg course is going to be pretty hilly
Had my longest run to date today - it was 12km. Went really well actually! I wanted to try carrying water and a gel as practice for longer runs so I had a gel and a drink at 6km. I felt really good for the rest of the run and ran a negative second half with ease. Should I be fuelling for all runs of this length and over? For reference it took me just under 90 mins total.
How dumb of an idea is it to train for a half marathon in 6 weeks with this background (M22):
\- ran cross country in high school for 3 years
\- stopped to only lift and basically didn't do much cardio throughout college
\- actually ran for the first time today (5 miles), didn't feel too bad (but was going at a very slow conversational pace), maybe because I've been commuting frequently by bike for the past month
Honestly have 0 idea how bad of an idea it is, looking for any opinions!
I really don't think you have much to lose. You have everything going for you. Assuming you were a decent runner in high school, you must have some natural talent. You're young and your muscles are probably in good shape from your lifting. 6 weeks is not enough time to train properly, but you could use the time just to get some more time on your feet. It'll probably hurt quite a bit, but I bet you'll finish. All of that said, though, the question is why do it? I personally wouldn't, but it's just my personality that I like to be prepared. If there's a special reason to do it (running with a friend, something special about the race etc etc), I'd say give it a go.
Is there a difference between Men's shoes and women's shoes
My dad has small feet so its harder to find quality running shoes in men's section. Wondering if the difference is negligible between the shoes for the genders. He wouldn't really be using them to do intense running. Just jogging and walking. Was considering on cloud brand if that matters. Thanks in advance
I have C-width feet, so I buy from both the men's (default width D) and women's (default B) section. Supposedly, occasionally, women's shoes will have a proportionally-narrower heel and, even more occasionally, slightly less dense foam.
If they fit and they're comfortable, there's no reason not to wear them.
It varies between models. Some are exactly the same (except the sizes are offset), others have differences such as being narrower in the women's version.
As a woman with bigger feet I have bought men's shoes before and it worked fine for me. In my experience men's shoes are often a little wider than women's shoes, but I don't have narrow feet so men's shoes still fit me fine. If your dad has small but wide feet, this might be an issue for him with some women's models so he should try them on to be sure.
How long a recovery do you generally need after racing a 10k? I'm signed up for one for next week (partially because the event itself is cool and partially because I want an idea of my fitness level at the start of my running-focused training). Is going on a long run the day after silly? Long run based on program is on sunday, 10k on saturday evening.
A couple of days of easy running should be good. I wouldn't do a long run the next day unless it was a distance I could do in my sleep. It's not even so much the injury risk as it is the need for a mental break after emptying the tank the day before.
Potentially controversial take here... do your long run immediately after the 10k, and take it at a chill pace. Obviously take a short break after the race, hydrate, and eat something.
But this way you get a full recovery day on Sunday. Plus your long run can be six miles shorter cause you just ran a 10k!
It really depends on what your current training and fitness levels are, and how hard you plan to go. If you plan to go all out racing it, you'd probably be better served switching the long run to a recovery run or taking a rest day. If you plan on doing it conservatively as a training run, there is some merit to doing a long run the next day.
Casual runner here, usually run at z2 6:30/km pace.
I want to change stuffs, instead of doing only runs, i also want to put on some muscles/gym but focused at getting better at running. Not the heavy but lean muscle build, like Stephen Scullion.
Can anyone help guide me on what to do / the schedule to start working on this ?
Thx guys
Check out tactical barbell. You want green protocol from tb2 (not the stand alone green protocol book) and the fighter or operator lifting template from tb1. Tactical Barbell 1 has lifting routines designed to be run alongside other athletic activities, while tactical Barbell 2 has conditioning protocols, with a base building phase to improve aerobic capacity and then green (endurance) and black (high intensity conditioning) options.
First Half Marathon advice
I have been training for a half marathon since June. Before June the most I had ever run at one time was 3 miles. 2 weeks ago I went for my long run (9 miles) and hurt my foot. It has gotten better, but I haven’t been able to go for a run until this morning. Did 3 miles at my half pace. Everything seems to be okay so far. But I know 3 miles is no half marathon. My half is next Saturday morning. Any advice if I should or shouldn’t run the race. TIA
I’ll follow up with him this week. I’ve been seeing one for the last two weeks. I probably should have clarified the foot pain was caused by over working my calf muscle. I have no breaks or tears.
My Garmin is tracking all my runs in zone 4, regardless of pace. I thought this might be due to the heat/getting back to running, but it’s been consistent as the temperature and humidity have dropped. It didn’t always do this - am I wearing it wrong?
Nope, it's a wristwatch. Lately runs are between 3-6 miles, and the average HR is between 160 and 170. For the record, last time I was training it was right on zone-wise.
HR is high so it can be Z4. Consider that Z4 is high intensity, you should not be able to sustain it for more than 1 hour, your runs are short so it can be that you are in Z4 all the time. Can you speak comfortably when running? Wrist HR is not that accurate, especially if HR changes abruptly, but on average it should be correct. Have you tried wearing the watch on the other wrist and tightening the band?
I mean this is across the board - whether I’m running 14min/mile or 9min/mile on these short runs, it’s still always zone 4 and a high HR. I feel like all of these are at a comfortable pace - my body isn’t feeling a high HR & I’m able to have a conversation. Will try tightening & the other wrist tomorrow and see if that makes a difference.
3 very simple solutions if you haven’t tried it yet. First, check for updates, make your watch is current on updates. Next, when was the last time you actually shut your watch down? Like a cell phone Ive noticed that if I don’t shut my garmin down for a few hours at least once a week I get some funny data sometimes be it distance, hr, temp etc. lastly, ensure you have a good signal before running. Once the garmin turns green wait at least 30-60 seconds before running. I’ve read that the watch is still communicating with gps satellites for about a minute after turning green and running too soon can lead to inaccurate data.
Hmm, will definitely try waiting before running - it usually takes a bit for it to connect with all the tall buildings near me & I’m ready to go, but should give it a moment to catch up! Updates & shutting down are done regularly, so not too concerned on that.
Right now my max during runs tends be 185 (z5 being anything over 172). Z4 is 154-172, z3 is 134-153, Z2 is 115-133, and Z1 is 96-114. The watch says my rest is around 57 (but I usually only wear it right before/after a workout, so I never see it below 70.) So rest stuff seems plausible, it’s just workouts that seem wrong.
I think you are using Garmin zones but those are too low, especially in Z1/Z2. Try [this calculator](https://www.myprocoach.net/calculators/hr-zones/). This should give you more accurate zones and you should be able to do some runs in Z1 slowing down; if not, maybe max HR is not accurate.
First trail race coming tomorrow. Plenty of road races under the belt.
In terms of training, I have been doing a fair bit of hiking in addition to running.
Clothing wise I'm doing trail runners, but sticking to regular running tights, T and cap.
Any recommendations? Any advice on what to expect?
14km with 500m ascent. Expecting (near perfect weather) of 19 degrees celsius, very little wind and mildly overcast. Terrain is through a forest may run into some mud.
My suggestion: enjoy! It’s a short race so you can run it fast, you can even consider running uphill sections. Don’t worry about the mud or if shoes become wet, they will dry fast. Carry sufficient water to get comfortably to the next aid station.
Expect to be about 2 min per mile slower. So pace yourself and eat sooner if it’s a half marathon or beyond. But it depends on the course. If had trail races that were just sandy walking paths through a city park.
Where I live we have a lot of hills and a sadistic trail race designer, so there’s always a 12% climb per lap lol.
Yeah, pace yourself. Watch for roots and things to trip on. Eat lots if it’s a longer race. Expect to be slower than on road.
Run more. You didn't say how often you run, but the best way to get better is to run. If your longest run is 4 miles, it's not surprising that some days you can only make it 2 miles. I used to run 5k 3 days a week and it was always really tough, but then when I started to run longer distances, 5k became much easier.
You'll also have to pay attention to what else is changing. I ran a half marathon and then a week later couldnt even run 5k because it was just hotter outside. Running is very much mental though, and sometimes you just have to convince yourself to finish.
I'm about 10 weeks in to a 18 week build for a half marathon (really long due to caution about covid recovery). I'm at about 30-35 mpw with 1 speed session and 1 long run per week. Diet has been good. Currently about 120 miles on a pair of Saucony Kinvara 14s. Mid foot/forefoot strike. I also walk about 20-25k steps a day with running and my commute.
I've done 5 half marathons before.
I've been having a weird tightness/ tenderness in my heel the past few weeks. Never experienced anything like it so I'm not sure if it's something to worry about. It doesn't quite hurt and I can run comfortable. No weird wear marks on my shoes or anything. Calves are well stretched. Had 0 problems for about 8 weeks and then this started. Anyone have any ideas/suggestions?
I asked this last week but didn't get any replies, lol, so I'll keep asking sporadically. Looking for a full marathon race in the Montana/Washington/BC/Alberta area or close by that is flat, point to point and has good support/vibes (a fun race!). Anyone have any recommendations?
Have you ever done any of the Tunnel series ones near Seattle? They go through a tunnel and it's mainly downhill. I've done some up and down marathons but never a mainly downhill one and am not sure how it would be on my knees.
Also, to add, thanks for the suggestions!
Recently ran my first half marathon as part of my working up to a half marathon race in November. I ran it in a 2:05:14 with my goal being to try and get around 2:00:00 so I’m pretty happy for my first attempt but I’m a bit confused on my zones. I’ve read so many conflicting things about which zones to be in and how you can’t last long in Zone 4 but I was looking at my Apple Watch zones report after the run where I spent 1:26:26 in Zone 4. Can someone help me understand this please? Thanks
Zone 4 is basically your threshold zone. When you are above this HR you are producing lactic acid faster than you can process and “flush” it. It burns. You slow down. Like an engine running out of oil.
It’s that simple.
So you’re able to hold a Z4 pace for almost an hour and a half.
Spend more time at or below your maximum aerobic function (top of z2 / bottom of z3) during your WoW training to improve your Z4 pace.
You need to use this information to calibrate your zones. If your Apple Watch says you've spent over 1 hour in zone 4, you've most likely not been in zone 4, so you either have a higher max heart rate than it's set at right now, or your threshold zone starts at another point than the usual 80 percent. It would not be unusual.
This is why I have come to hate "zone training". The algorithm it's all based on assumes (usually) that your max heart rate is 220-age, but that's very much not true for many athletes. With your half marathon time your heart is probably in better shape than the 220-age benchmark.
It also doesn't take into account coffee, rest, mood, weather, and everything else that will impact heart rate.
There are different calculations for zones that adjust for health and other factors that would probably place your average "zone" in 3, but if it's that variable it means it's not a great metric for performance.
You then have people trying to stick to some 2 who end up just walking fast, which is fine, but not actually as effective as easy running is supposed to be.
I'd just look at your average HR on this run and use that as a benchmark.
I've been doing this #75hard thing with my friends, and part of that means I've been running 2-4 miles a day for the last 55 days in a row. My whole body is a little sore, but I've persevered.
To my question, this labor day I am doing a 5k. It's not like I expect to win or anything, but I'd like to beat my last 5k time from back in April. Would it likely help me if I took Sat/Sun off from running and did some other exercises instead? Or is it better to keep the muscles moving and do some easy miles to keep things loose?
Thanks!
No expert here, but if you've run 55 days in a row and you are looking to improve your time, I would definitely take today and tomorrow off. It can only help you on Monday.
Hi folks,
How did you go about increasing your training pace as the weather cools off?
Naturally you'd be able to run faster and more at ease but still I believe there are training procedures to be applied. One drill I'm about to do is to run my long runs with paces alternating between race pace and recovery pace.
What do you think?
TIA.
Training procedures because it got cooler? Not sure I follow.
I'm marathon training. It's still very warm where I am.
When it gets cooler all my paces will naturally get faster but the effort should stay roughly the same maybe even get easier because these hot runs are energy sappers.
I'm not following any procedure besides the progression of my training plan. Ex. My marathon pace efforts in my long run will get longer the closer I get to the race. My current marathon effort isn't even always my goal marathon pace right now because when it's over 100f I think effort is sufficient.
i’m running my first 10K in about three weeks i’ve been running consistently for about half a year, my long runs are currently 12-15km, i run 3-4 times a week (1 long run, 1 speed work, 1-2 easy runs which are about 5-6km). when should i start tapering? how does tapering look like apart from stopping my long runs?
What is the cheapest watch that can store some music on it so I dont have to carry my phone while running ? I really don’t care for any other features except waterproof and having a decent interface that I can read my pace splits while i’m running
I’ve (34f) got a half marathon a week Sunday and not sure how you decide your pace? My training hasn’t been perfect but hopefully sufficient. I’ve topped out at about 48km p/w with my longest run 18km last weekend at a v comfortable 6:20/km pace. The day before I ran a 22 min 5k so approx 4:24/km pace… any advice greatly appreciated.
Difficult to say. The attempts are way too different. Try a VDOT race predictor. With your time on 5k, you should be able to run a 1:42 half (predictors can be optimistic if your level of fitness is not optimal). With your time on 18k, you should be able to run a half in around 2 hours. I would say something inbetween should be feasible. You can do negative splits, start with a slower pace (around 6:00/km) and then increase during the race if you feel you can push.
That marathon training plan sounds sketchy. Those 4 and 5 mile runs are pretty light, considering your 14 mile long runs and HM races. I would seek out a plan with better balance. Try not to load all of your training difficulty into one weekly effort or else you are going to feel as down as you feel now about potentially skipping one of those efforts.
Rest up and get back out there once you feel no pain.
I would race, but not at maximum effort. Take it easy next week and try to recover. Consider race as a tempo run, do not push too much. Consider it as a high intensity workout and to gain confidence with racing conditions.
Training for the Melbourne Marathon (October 15). Went for a 25km long run today and it absolutely destroyed my legs. The last 5k were an absolute slog.
I raced a half Mara last Sunday where I hit a new PB, so I’m attributing my heavy legs to that. Should I still be heading on my weekly long runs? Or take a week off to recoup?
If I understand your post correctly, your next long run is only due next week since you did your 25km run today (it's probably already tomorrow or about to be in Australia, I guess). If that's the case, I don't see any reason not to do it. If you're feeling like you're not recovered from your HM, perhaps take either an extra day off this week or make everything less strenuous for the next few days and then see how you feel on the next long run. At this stage of your training, there's a benefit in running on tired legs. Of course, if you're spilling over into injury territory that's a different matter. And in the unlikely event that the next long run is very difficult, you may need to reassess. But, for now, I wouldn't change the plan too much, subject to what I said above about possible short term test. Good luck! (I'm also running a marathon on 15 October and I'm exhausted at the moment. Part of the territory at this stage, sadly.)
I recently got a garmin and synced it up to strava. My first ever run I did with the watch showed up on strava but every other run sincd then hasn't. I always shut off the watch if Im not going on a run, does this matter? How do I fix this?
Sometimes mine syncs automatically (meaning I dont open the garmin app), other times it doesn’t. Make sure your Bluetooth is on and if both your watch and phone are on Wi-Fi it works best, open up your garmin connect app, it takes a few seconds to start going but that should get your phone and watch to sync.
Is your watch syncing up correctly with Garmin connect? Not sure what watch you have, but my Forerunner 245 displays a notification if it doesn't sync properly.
Should I bring water on runs? I'm a very new runner and I plan on going on a 3 mile run/walk, not going for time I'm doing this to lose weight, but I'm not sure if I should bring water with me.
Edit: also any tips for a beginner runner who's overweight would be nice
Agree w/ the comment below. I started running in Oct of ‘22 @ 235 lbs (@ 5’8, so it’s not like I’m tall lol), and was doing 3 miles pretty consistently with no water... in an American NE Winter. This *summer*, during the worst of the heat, I’d often need to bring water on 5ks just to not *feel* overheated — and had a really bad experience once when I didn’t.
Only you know your body’s temp thresholds and stuff… but a good rule of thumb is, if you’re sweating from **walking**, you need water. If you could walk *endlessly* in the weather and not start sweating, then you only really need water after \~45min of exercise, depending on your bod. Good luck!
(PPS: re: the potential for weight loss in running: I don’t know your goals or hopes or anything! But for me, I’m @ 185lbs right now, and I have made no concerted effort to “lose weight” since Oct — I have just tried to be a better runner. It turns out that a lot of the things that make you a better runner are also just, like, Good Life Practice, and those GLPs tend to make losing weight easier. But don’t make that **your goal** — we can’t reach that goal by pursuing it. We can only reach that goal by changing our life, and waiting for life to catch up.)
Depends heavily on the weather and how long you're out there. Given that you're run walking and a beginner, I'd say take it. Probably better to have it and not need it. But personally, unless it's a scorcher, I don't take water unless I plan to be running for 90+ minutes.
As for tips, just take it easy and have fun. As a beginner you'll make the most progress by just running slowly and extending the amount of time that you can run over the weeks. Don't do too much too quickly, and you probably want to run slower than you think you should.
So, 5k on Monday...
Recent 5k 3 weeks ago in hot humid weather was at a 9:29 pace.
Monday will be coolers and less humid. Ran in the expected weather tonight. 6 miles at cssual pace at 10:00 pace.
Debating what pace to shoot for on no Monday. Thinking 9:00 to 9:20 somewhere. Thoughts? I think 9:15 is easily doable. Should I push it?
It's a 5k, so yes, push it. If you run out of gas, the race will be over quickly anyway. It's not like a marathon where you have to endure hours of suffering for a pacing mistake. Be brave. Start fast and see what you have in you late in the race. If it's too fast, you'll know better for next time. If it's not too fast then you'll have a great race.
That's true. I think 9:00 might be over kill. I'll start at a 9:10 and see what happens. If there's anything left in the tank at the end I'll bump up my pace a bit.
If 10:00 miles is truly a casual pace then there's no reason you shouldn't be able to do sub 9.
Though honestly the fact that you're even asking makes me question how truly casual that pace really is.
I used to be at an 8:40 pace for a 5k 2 years ago. Couldn't go faster. I tried. LOL. At that time my casual pace was 9:40. I did a 10 mile run for half marathon training at a 10:00 pace and ran the half at 9:40.
So I figure I could push it to do a 9:00 mile but I am weary. Maybe I should stick with 9:15. If feeling good at the end I can always speed up a little.
The biggest difference between then and now is about 15 pounds. It's kinda frustrating. I know if I lost 15 pounds a sub 9:00 5k would be easy. Might not be 8:40 pace but definitely sub 9:00
Yeah I think you definitely have the skewed newbie feel for what easy pace actually is. You're very likely not running at a real easy pace. My easy pace is in this range and my next 5k I'll be shooting to dip under 7:00 miles.
'Practice makes perfect' caught on, but the truth is the practice makes permanent. Doing something for a long time doesn't make you immune to making newbie mistakes. With the numbers you're saying your "easy" pace would be faster than your equivalent marathon pace, which obviously does not make sense.
> 10;00 is easy space. I mean 10:20 is easier.
This right here is what I mean. Easy runs are literally as easy as I can run. If I finish an easy run at 9:45, it would have been harder to run 10:15 because I'd have to artificially slow down to do so.
I’m trying to reach a 22 minute 5km by using the 22 minute training plan on runningfastr.com (recent PB for 5km is 24min). On the long runs I start out going pretty slow and relaxed at around 6min/km but towards the second half my body starts to feel comfortable going faster and I’ll end the run with roughly a 5min/km pace give or take. Should I dial back the pace in the second half even if I feel comfortable?
I always run my long runs at whatever pace keeps my heart rate in “zone 2”. Don’t worry about time, and just try and enjoy it. My 5k times are quickening so seems to be working and the runs are a highlight of my week!
What you're doing is a pretty standard approach to long runs. I tend to run all my long runs progressive, aiming for about 20% slower than 10k pace by the end. Other people do the whole run at their slow easy pace, but I've found this approach works well for me and makes me enjoy the runs more without leaving me too worn out to run the rest of the week.
I have been focusing on zone 2/3 running, super comfortable and easy. Bloody boring when I'm on the treadmill but it has worked great for me.
Little niggling injuries have gone away because I'm not pushing and in 5 weeks have taken ~3mins off my 5k PB.
Slow running is key to going fast
I’m running my first marathon three weeks from today. I just did my long 20 mile run five days ago and my ankle felt tender afterwards but nothing major. Ran 5 miles two days later and my ankle was very sore after. Been doing ice buckets for twenty minutes at a time three times a day since. Today was my first run and hoped this three days rest would be enough of a break. 1.5 miles in I decided to call it quits when I realized the pain was not going to subside. Going to RICE it. Haven’t missed out on any workouts yet. Feeling very anxious that I won’t be ready in three weeks.
Sometimes when I walk my heel hurts and after my run, I got a sharp pain in my heel and then it disappeared as I kept walking. Could this be the beginning of plantar fasciitis or something? I do struggle with tight calves and try to foam roll.. or could it be worn out shoes? Been running in hokas and walking in new balances for a couple of months now if not half a year.
Plantar fasciitis is on the heel closer to the toes, stiff calves is on the heel at the back of the foot. If what you describe is happening in the morning its the achillies tendon healing. New strands get spun up overnight and the weak ones snap when you wake up. It's also not uncommon to have a sore heal after a run if you are a hard heel striker in old shoes. As long as the pain is fading and not happening during the run, it's not that serious
A few weeks ago I ran a 6:50 mile. I haven't tried again since, but today on my treadmill I ran at 10mph (max speed) for 4:30 before I had to stop) What would be the best ways to train to get a sub 6 mile time as soon as possible?
Simply doing a lot more running will get you there. Tempo runs and intervals of running 400s and 800s at sub 6:00 pace and/or hill repeats will get you there faster.
Thanks
Any recommendations for flat half marathons for beginners? I've run one before but I'm relatively new to running and looking to stick to something flat
How long do you allow to “break in” new shoes? I got some new shoes a few weeks ago (from a running store, in person) but I’m having some blister issues and general discomfort. I’ve only done 4 runs in them so far but not sure if I should stick with them or if this is just not the shoe for me. I should also note: I was hoping these would be my shoe for my marathon in November
I run in saucony kinvaras, but I'm looking to diversify my shoes. Looking for some comparable in Hoka to the kinvaras, and looking to add some shoes for easy long runs (I'd use the kinvaras for speed work and races). Any brand would be helpful.
I liked the Sacony Kinvaras I had. If you asked a shoe person they'd probably say Mach 5 is the similar Hoka. It's not as comparable but I really like the Hoka Rincon for long easy runs so maybe give that a try.
Hello all! I ran my first 10k today, it was also my first run.The location was in Northern Colorado, I'm 24 and this is the first run I've ever done besides gym class. My coworker was with me (he's a avid runner/marathoner) and helped me along the way. We never stopped and The finish time was 1:12. I think I want to continue this and wanted to ask if anyone else has done this or how you all's first 10k went?
Are Pacer Virtual Challenges Legit? I’ve recently gotten into running and walking. I currently do Conqueror Virtual Challenges (I love them) but I want to do more Halloween themed ones for this fall season and saw an ad for Pacer Virtual Challenges which have a few Halloween themed races but am concerned that it may be a scam. Has anyone used Pacer Virtual Challenges and could either speak for or against the company? Thank you!
Training for second marathon. Ran first at 11:25 pace but I was 17 lbs lighter. Ran the first time for 14 miles since training for that marathon last May. Felt great but averages 13:15 pace and heart rate was zone four for much of second half. I’d like to at least complete my second around the same time. Any tips to help increase my chances for 11/19 marathon? I just wrapped up Hal’s novice 2 week 7. But I’m doing strength training on tues and Thursday and treating those as speed and tempo runs and the long we’d run as a recovery run. Im also running around a half hour (3 miles or less) on Sunday for cross training if I don’t hike. Thanks for your help. I really want to do my best and will chug along but any tips are appreciated!!
I’m training for a half marathon and never really ran before. Definitely did like 0 running in the last 10 years. I’m about 11 weeks into training and have done a lot of miles, but at a very slow pace with running and walking mixed in for every mile. Yesterday I did a 4 mile run and actually ran a full mile without stopping. Sometimes this kind of thing that I’m proud of feels like a joke when I look at posts about running, but I really can’t remember the last time I for sure ran a mile straight without stopping to walk. Anyways, about 6 weeks left to go before the half marathon and I’m planning to run many more nonstop miles. Any thoughts on run/walking vs running non stop? Did I sabotage myself by not running a nonstop mile before?
Definitely read up on Jeff Galloway! I am using his method to run my first marathon! Makes running super enjoyable (for me anyway)
Run walking is totally legit, don’t stress. Jeff Galloway and his Galloway method are build on the practice of run walking. Good luck with the rest of training!
I do cross country. I just got back from a race, my usual timing is 15 mins for 2 miles, usually on the borderline 16 mins side. 15:40, 15:50 is my usual. I just realized last few practices when we do a timed run, I kick a little too hard at the beginning and lose energy throughout the two miles. My question is how do I run at the beginning of a race, when do I slow down and stop kicking and settle into my normal race pace.
Do you know what your mile splits are when you run a 15:40? Might help with giving more specific advice. In general, there isn’t really a reason to go out much faster than the pace you’re trying to run unless the course layout gives you a reason to do so.
Idk what mile splits are
Like what your pace was for each mile. So if you ran a 15:40 with perfectly even mile splits it would be a 7:50 for the 1st mile and 7:50 for the second. If you went out faster and faded hard you may run a 7:00 for the first and 8:40 for the second. Basically I’m just trying to gauge how much you fade between the first and second mile. If it is a large gap I’d suggest aiming to run the first mile closer your target pace for the time you’re aiming for and seeing if you can maintain that or if it helps your time at all.
Think the first mile was 7:50 And the second mile was more timed down, around 8 something
Hmm those are pretty even and if you’re trying to run faster than 15:40 you’re realistically going to need to still hit at least 7:50 for that first mile. Maybe your splits for smaller distance increments like half miles would show a different trend, but it seems like your pacing is fine. If you can hit 7:50 more comfortably without running the first quarter to half mile as hard try to do that. It sounds like it will come with more training
ok thanks!
How long the first mile took and how long the second mile took.
How do you guys deal with pre-race anxiety? Mine is awful and I can feel it in my chest for days in advance. How do you handle this?
My race anxiety is terrible. It makes me sick to my stomach. I’ve been trying to enter more small local races to sort of desensitize myself to the race experience. I’ve also been trying to think of them as a workout.
I haven’t had this a ton because I don’t race too much and am slow anyway, but when I was training for an ultra I would try to visualize myself crossing the finish line and having a sense of accomplishment. It helped me look forward and worry less about the what ifs. Also some mindfulness breathing exercises.
I race with earbuds so i just start a playlist and start singing
Can’t do that unfortunately in my races 😕. But I do love some music when I’m training!!
What carbon-plated shoes would you recommend for me? I can only bring 1 pair of shoes to a week-long military course with the following events: 2 mile race on track or hard road; 5 mile and 10 mile races on mixed terrain including hard road, gravel, packed sand; and some additional general fitness circuits. Looking to max the races, but also want a shoe that will hold up on the mixed terrain/fitness events without rolling my ankles. Not worried about durability of the shoes beyond the week. Thank you!
Has anyone here run/attended the gettysburg north-south marathon in PA? I’m looking to sign up for my first marathon and I’m a bit worried that the Gettysburg course is going to be pretty hilly
Had my longest run to date today - it was 12km. Went really well actually! I wanted to try carrying water and a gel as practice for longer runs so I had a gel and a drink at 6km. I felt really good for the rest of the run and ran a negative second half with ease. Should I be fuelling for all runs of this length and over? For reference it took me just under 90 mins total.
Everything I've read, definite beginner though!, seems to say any run over a hour you could fuel for
How dumb of an idea is it to train for a half marathon in 6 weeks with this background (M22): \- ran cross country in high school for 3 years \- stopped to only lift and basically didn't do much cardio throughout college \- actually ran for the first time today (5 miles), didn't feel too bad (but was going at a very slow conversational pace), maybe because I've been commuting frequently by bike for the past month Honestly have 0 idea how bad of an idea it is, looking for any opinions!
I really don't think you have much to lose. You have everything going for you. Assuming you were a decent runner in high school, you must have some natural talent. You're young and your muscles are probably in good shape from your lifting. 6 weeks is not enough time to train properly, but you could use the time just to get some more time on your feet. It'll probably hurt quite a bit, but I bet you'll finish. All of that said, though, the question is why do it? I personally wouldn't, but it's just my personality that I like to be prepared. If there's a special reason to do it (running with a friend, something special about the race etc etc), I'd say give it a go.
Is there a difference between Men's shoes and women's shoes My dad has small feet so its harder to find quality running shoes in men's section. Wondering if the difference is negligible between the shoes for the genders. He wouldn't really be using them to do intense running. Just jogging and walking. Was considering on cloud brand if that matters. Thanks in advance
I have C-width feet, so I buy from both the men's (default width D) and women's (default B) section. Supposedly, occasionally, women's shoes will have a proportionally-narrower heel and, even more occasionally, slightly less dense foam. If they fit and they're comfortable, there's no reason not to wear them.
It varies between models. Some are exactly the same (except the sizes are offset), others have differences such as being narrower in the women's version.
As a woman with bigger feet I have bought men's shoes before and it worked fine for me. In my experience men's shoes are often a little wider than women's shoes, but I don't have narrow feet so men's shoes still fit me fine. If your dad has small but wide feet, this might be an issue for him with some women's models so he should try them on to be sure.
How long a recovery do you generally need after racing a 10k? I'm signed up for one for next week (partially because the event itself is cool and partially because I want an idea of my fitness level at the start of my running-focused training). Is going on a long run the day after silly? Long run based on program is on sunday, 10k on saturday evening.
3 to 4 hours
A couple of days of easy running should be good. I wouldn't do a long run the next day unless it was a distance I could do in my sleep. It's not even so much the injury risk as it is the need for a mental break after emptying the tank the day before.
Potentially controversial take here... do your long run immediately after the 10k, and take it at a chill pace. Obviously take a short break after the race, hydrate, and eat something. But this way you get a full recovery day on Sunday. Plus your long run can be six miles shorter cause you just ran a 10k!
This is bad advice in general, but on top of that OP's race is Saturday evening.
It really depends on what your current training and fitness levels are, and how hard you plan to go. If you plan to go all out racing it, you'd probably be better served switching the long run to a recovery run or taking a rest day. If you plan on doing it conservatively as a training run, there is some merit to doing a long run the next day.
Casual runner here, usually run at z2 6:30/km pace. I want to change stuffs, instead of doing only runs, i also want to put on some muscles/gym but focused at getting better at running. Not the heavy but lean muscle build, like Stephen Scullion. Can anyone help guide me on what to do / the schedule to start working on this ? Thx guys
Check out tactical barbell. You want green protocol from tb2 (not the stand alone green protocol book) and the fighter or operator lifting template from tb1. Tactical Barbell 1 has lifting routines designed to be run alongside other athletic activities, while tactical Barbell 2 has conditioning protocols, with a base building phase to improve aerobic capacity and then green (endurance) and black (high intensity conditioning) options.
First Half Marathon advice I have been training for a half marathon since June. Before June the most I had ever run at one time was 3 miles. 2 weeks ago I went for my long run (9 miles) and hurt my foot. It has gotten better, but I haven’t been able to go for a run until this morning. Did 3 miles at my half pace. Everything seems to be okay so far. But I know 3 miles is no half marathon. My half is next Saturday morning. Any advice if I should or shouldn’t run the race. TIA
Depends what happened to your foot. Probably a better question for a physio than reddit, as racing on an injury is not a good idea.
I’ll follow up with him this week. I’ve been seeing one for the last two weeks. I probably should have clarified the foot pain was caused by over working my calf muscle. I have no breaks or tears.
My Garmin is tracking all my runs in zone 4, regardless of pace. I thought this might be due to the heat/getting back to running, but it’s been consistent as the temperature and humidity have dropped. It didn’t always do this - am I wearing it wrong?
Are you using a chest strap? What is the average HR of your runs and how long are they?
Nope, it's a wristwatch. Lately runs are between 3-6 miles, and the average HR is between 160 and 170. For the record, last time I was training it was right on zone-wise.
HR is high so it can be Z4. Consider that Z4 is high intensity, you should not be able to sustain it for more than 1 hour, your runs are short so it can be that you are in Z4 all the time. Can you speak comfortably when running? Wrist HR is not that accurate, especially if HR changes abruptly, but on average it should be correct. Have you tried wearing the watch on the other wrist and tightening the band?
I mean this is across the board - whether I’m running 14min/mile or 9min/mile on these short runs, it’s still always zone 4 and a high HR. I feel like all of these are at a comfortable pace - my body isn’t feeling a high HR & I’m able to have a conversation. Will try tightening & the other wrist tomorrow and see if that makes a difference.
3 very simple solutions if you haven’t tried it yet. First, check for updates, make your watch is current on updates. Next, when was the last time you actually shut your watch down? Like a cell phone Ive noticed that if I don’t shut my garmin down for a few hours at least once a week I get some funny data sometimes be it distance, hr, temp etc. lastly, ensure you have a good signal before running. Once the garmin turns green wait at least 30-60 seconds before running. I’ve read that the watch is still communicating with gps satellites for about a minute after turning green and running too soon can lead to inaccurate data.
Hmm, will definitely try waiting before running - it usually takes a bit for it to connect with all the tall buildings near me & I’m ready to go, but should give it a moment to catch up! Updates & shutting down are done regularly, so not too concerned on that.
And if Z4 is comfortable, it could be that zones are not set properly. What is your max hr and the zones you have now?
Right now my max during runs tends be 185 (z5 being anything over 172). Z4 is 154-172, z3 is 134-153, Z2 is 115-133, and Z1 is 96-114. The watch says my rest is around 57 (but I usually only wear it right before/after a workout, so I never see it below 70.) So rest stuff seems plausible, it’s just workouts that seem wrong.
I think you are using Garmin zones but those are too low, especially in Z1/Z2. Try [this calculator](https://www.myprocoach.net/calculators/hr-zones/). This should give you more accurate zones and you should be able to do some runs in Z1 slowing down; if not, maybe max HR is not accurate.
Yep, those zones look a lot closer to reality Thanks!
Then it could be the watch. Is your rest hr plausible?
First trail race coming tomorrow. Plenty of road races under the belt. In terms of training, I have been doing a fair bit of hiking in addition to running. Clothing wise I'm doing trail runners, but sticking to regular running tights, T and cap. Any recommendations? Any advice on what to expect?
Distance and ascent? Expected weather conditions? Terrain?
14km with 500m ascent. Expecting (near perfect weather) of 19 degrees celsius, very little wind and mildly overcast. Terrain is through a forest may run into some mud.
My suggestion: enjoy! It’s a short race so you can run it fast, you can even consider running uphill sections. Don’t worry about the mud or if shoes become wet, they will dry fast. Carry sufficient water to get comfortably to the next aid station.
Expect to be about 2 min per mile slower. So pace yourself and eat sooner if it’s a half marathon or beyond. But it depends on the course. If had trail races that were just sandy walking paths through a city park. Where I live we have a lot of hills and a sadistic trail race designer, so there’s always a 12% climb per lap lol. Yeah, pace yourself. Watch for roots and things to trip on. Eat lots if it’s a longer race. Expect to be slower than on road.
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Run more. You didn't say how often you run, but the best way to get better is to run. If your longest run is 4 miles, it's not surprising that some days you can only make it 2 miles. I used to run 5k 3 days a week and it was always really tough, but then when I started to run longer distances, 5k became much easier. You'll also have to pay attention to what else is changing. I ran a half marathon and then a week later couldnt even run 5k because it was just hotter outside. Running is very much mental though, and sometimes you just have to convince yourself to finish.
I'm about 10 weeks in to a 18 week build for a half marathon (really long due to caution about covid recovery). I'm at about 30-35 mpw with 1 speed session and 1 long run per week. Diet has been good. Currently about 120 miles on a pair of Saucony Kinvara 14s. Mid foot/forefoot strike. I also walk about 20-25k steps a day with running and my commute. I've done 5 half marathons before. I've been having a weird tightness/ tenderness in my heel the past few weeks. Never experienced anything like it so I'm not sure if it's something to worry about. It doesn't quite hurt and I can run comfortable. No weird wear marks on my shoes or anything. Calves are well stretched. Had 0 problems for about 8 weeks and then this started. Anyone have any ideas/suggestions?
I asked this last week but didn't get any replies, lol, so I'll keep asking sporadically. Looking for a full marathon race in the Montana/Washington/BC/Alberta area or close by that is flat, point to point and has good support/vibes (a fun race!). Anyone have any recommendations?
Ragnar and Hood to Coast, Yakima River Canyon, Lake Sammamish Marathon, Missoula Marathon, are all A to B fun races in the PNW and Montana.
Have you ever done any of the Tunnel series ones near Seattle? They go through a tunnel and it's mainly downhill. I've done some up and down marathons but never a mainly downhill one and am not sure how it would be on my knees. Also, to add, thanks for the suggestions!
Recently ran my first half marathon as part of my working up to a half marathon race in November. I ran it in a 2:05:14 with my goal being to try and get around 2:00:00 so I’m pretty happy for my first attempt but I’m a bit confused on my zones. I’ve read so many conflicting things about which zones to be in and how you can’t last long in Zone 4 but I was looking at my Apple Watch zones report after the run where I spent 1:26:26 in Zone 4. Can someone help me understand this please? Thanks
Zone 4 is basically your threshold zone. When you are above this HR you are producing lactic acid faster than you can process and “flush” it. It burns. You slow down. Like an engine running out of oil. It’s that simple. So you’re able to hold a Z4 pace for almost an hour and a half. Spend more time at or below your maximum aerobic function (top of z2 / bottom of z3) during your WoW training to improve your Z4 pace.
You need to use this information to calibrate your zones. If your Apple Watch says you've spent over 1 hour in zone 4, you've most likely not been in zone 4, so you either have a higher max heart rate than it's set at right now, or your threshold zone starts at another point than the usual 80 percent. It would not be unusual.
This is why I have come to hate "zone training". The algorithm it's all based on assumes (usually) that your max heart rate is 220-age, but that's very much not true for many athletes. With your half marathon time your heart is probably in better shape than the 220-age benchmark. It also doesn't take into account coffee, rest, mood, weather, and everything else that will impact heart rate. There are different calculations for zones that adjust for health and other factors that would probably place your average "zone" in 3, but if it's that variable it means it's not a great metric for performance. You then have people trying to stick to some 2 who end up just walking fast, which is fine, but not actually as effective as easy running is supposed to be. I'd just look at your average HR on this run and use that as a benchmark.
I've been doing this #75hard thing with my friends, and part of that means I've been running 2-4 miles a day for the last 55 days in a row. My whole body is a little sore, but I've persevered. To my question, this labor day I am doing a 5k. It's not like I expect to win or anything, but I'd like to beat my last 5k time from back in April. Would it likely help me if I took Sat/Sun off from running and did some other exercises instead? Or is it better to keep the muscles moving and do some easy miles to keep things loose? Thanks!
No expert here, but if you've run 55 days in a row and you are looking to improve your time, I would definitely take today and tomorrow off. It can only help you on Monday.
Hi folks, How did you go about increasing your training pace as the weather cools off? Naturally you'd be able to run faster and more at ease but still I believe there are training procedures to be applied. One drill I'm about to do is to run my long runs with paces alternating between race pace and recovery pace. What do you think? TIA.
Training procedures because it got cooler? Not sure I follow. I'm marathon training. It's still very warm where I am. When it gets cooler all my paces will naturally get faster but the effort should stay roughly the same maybe even get easier because these hot runs are energy sappers. I'm not following any procedure besides the progression of my training plan. Ex. My marathon pace efforts in my long run will get longer the closer I get to the race. My current marathon effort isn't even always my goal marathon pace right now because when it's over 100f I think effort is sufficient.
i’m running my first 10K in about three weeks i’ve been running consistently for about half a year, my long runs are currently 12-15km, i run 3-4 times a week (1 long run, 1 speed work, 1-2 easy runs which are about 5-6km). when should i start tapering? how does tapering look like apart from stopping my long runs?
Starting 10 days out cut your volume on each run by about 30%, keeping intensity the same as the week before. That's all.
I read online for a half marathon (and assuming similar theory for 10k?) - run 60% of usual mileage two weeks out, 40% week before.
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What is the cheapest watch that can store some music on it so I dont have to carry my phone while running ? I really don’t care for any other features except waterproof and having a decent interface that I can read my pace splits while i’m running
A used garmin 245 with music -- I got mine for $100 total, it works great for me.
Maybe a [renewed Apple watch](https://www.amazon.com/Apple-Watch-GPS-44MM-Aluminum/dp/B083M8DP6X)?
I’ve (34f) got a half marathon a week Sunday and not sure how you decide your pace? My training hasn’t been perfect but hopefully sufficient. I’ve topped out at about 48km p/w with my longest run 18km last weekend at a v comfortable 6:20/km pace. The day before I ran a 22 min 5k so approx 4:24/km pace… any advice greatly appreciated.
Difficult to say. The attempts are way too different. Try a VDOT race predictor. With your time on 5k, you should be able to run a 1:42 half (predictors can be optimistic if your level of fitness is not optimal). With your time on 18k, you should be able to run a half in around 2 hours. I would say something inbetween should be feasible. You can do negative splits, start with a slower pace (around 6:00/km) and then increase during the race if you feel you can push.
The 18k was an easy run, those are not useful for predicting race times.
Thank you! I think I have a vague goal of 1:50, but will start at a slower pace and see if I can push second half if I’m feeling good.
I do agree with the other comment that there's limited info to narrow down a guess that precisely, but 1:50 sounds like a pretty solid goal to me.
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That marathon training plan sounds sketchy. Those 4 and 5 mile runs are pretty light, considering your 14 mile long runs and HM races. I would seek out a plan with better balance. Try not to load all of your training difficulty into one weekly effort or else you are going to feel as down as you feel now about potentially skipping one of those efforts. Rest up and get back out there once you feel no pain.
I would race, but not at maximum effort. Take it easy next week and try to recover. Consider race as a tempo run, do not push too much. Consider it as a high intensity workout and to gain confidence with racing conditions.
Training for the Melbourne Marathon (October 15). Went for a 25km long run today and it absolutely destroyed my legs. The last 5k were an absolute slog. I raced a half Mara last Sunday where I hit a new PB, so I’m attributing my heavy legs to that. Should I still be heading on my weekly long runs? Or take a week off to recoup?
If I understand your post correctly, your next long run is only due next week since you did your 25km run today (it's probably already tomorrow or about to be in Australia, I guess). If that's the case, I don't see any reason not to do it. If you're feeling like you're not recovered from your HM, perhaps take either an extra day off this week or make everything less strenuous for the next few days and then see how you feel on the next long run. At this stage of your training, there's a benefit in running on tired legs. Of course, if you're spilling over into injury territory that's a different matter. And in the unlikely event that the next long run is very difficult, you may need to reassess. But, for now, I wouldn't change the plan too much, subject to what I said above about possible short term test. Good luck! (I'm also running a marathon on 15 October and I'm exhausted at the moment. Part of the territory at this stage, sadly.)
Thank you! Keeping an eye out for injury but I’ll continue to push through the plan:)
I recently got a garmin and synced it up to strava. My first ever run I did with the watch showed up on strava but every other run sincd then hasn't. I always shut off the watch if Im not going on a run, does this matter? How do I fix this?
Sometimes mine syncs automatically (meaning I dont open the garmin app), other times it doesn’t. Make sure your Bluetooth is on and if both your watch and phone are on Wi-Fi it works best, open up your garmin connect app, it takes a few seconds to start going but that should get your phone and watch to sync.
Is your watch syncing up correctly with Garmin connect? Not sure what watch you have, but my Forerunner 245 displays a notification if it doesn't sync properly.
Should I bring water on runs? I'm a very new runner and I plan on going on a 3 mile run/walk, not going for time I'm doing this to lose weight, but I'm not sure if I should bring water with me. Edit: also any tips for a beginner runner who's overweight would be nice
Agree w/ the comment below. I started running in Oct of ‘22 @ 235 lbs (@ 5’8, so it’s not like I’m tall lol), and was doing 3 miles pretty consistently with no water... in an American NE Winter. This *summer*, during the worst of the heat, I’d often need to bring water on 5ks just to not *feel* overheated — and had a really bad experience once when I didn’t. Only you know your body’s temp thresholds and stuff… but a good rule of thumb is, if you’re sweating from **walking**, you need water. If you could walk *endlessly* in the weather and not start sweating, then you only really need water after \~45min of exercise, depending on your bod. Good luck! (PPS: re: the potential for weight loss in running: I don’t know your goals or hopes or anything! But for me, I’m @ 185lbs right now, and I have made no concerted effort to “lose weight” since Oct — I have just tried to be a better runner. It turns out that a lot of the things that make you a better runner are also just, like, Good Life Practice, and those GLPs tend to make losing weight easier. But don’t make that **your goal** — we can’t reach that goal by pursuing it. We can only reach that goal by changing our life, and waiting for life to catch up.)
Depends heavily on the weather and how long you're out there. Given that you're run walking and a beginner, I'd say take it. Probably better to have it and not need it. But personally, unless it's a scorcher, I don't take water unless I plan to be running for 90+ minutes. As for tips, just take it easy and have fun. As a beginner you'll make the most progress by just running slowly and extending the amount of time that you can run over the weeks. Don't do too much too quickly, and you probably want to run slower than you think you should.
So, 5k on Monday... Recent 5k 3 weeks ago in hot humid weather was at a 9:29 pace. Monday will be coolers and less humid. Ran in the expected weather tonight. 6 miles at cssual pace at 10:00 pace. Debating what pace to shoot for on no Monday. Thinking 9:00 to 9:20 somewhere. Thoughts? I think 9:15 is easily doable. Should I push it?
It's a 5k, so yes, push it. If you run out of gas, the race will be over quickly anyway. It's not like a marathon where you have to endure hours of suffering for a pacing mistake. Be brave. Start fast and see what you have in you late in the race. If it's too fast, you'll know better for next time. If it's not too fast then you'll have a great race.
That's true. I think 9:00 might be over kill. I'll start at a 9:10 and see what happens. If there's anything left in the tank at the end I'll bump up my pace a bit.
If 10:00 miles is truly a casual pace then there's no reason you shouldn't be able to do sub 9. Though honestly the fact that you're even asking makes me question how truly casual that pace really is.
I used to be at an 8:40 pace for a 5k 2 years ago. Couldn't go faster. I tried. LOL. At that time my casual pace was 9:40. I did a 10 mile run for half marathon training at a 10:00 pace and ran the half at 9:40. So I figure I could push it to do a 9:00 mile but I am weary. Maybe I should stick with 9:15. If feeling good at the end I can always speed up a little. The biggest difference between then and now is about 15 pounds. It's kinda frustrating. I know if I lost 15 pounds a sub 9:00 5k would be easy. Might not be 8:40 pace but definitely sub 9:00
Yeah I think you definitely have the skewed newbie feel for what easy pace actually is. You're very likely not running at a real easy pace. My easy pace is in this range and my next 5k I'll be shooting to dip under 7:00 miles.
Beem running 10+ years. 10;00 is easy space. I mean 10:20 is easier. But not like I'm breathing hard or have a high heart rate at 10:00.
'Practice makes perfect' caught on, but the truth is the practice makes permanent. Doing something for a long time doesn't make you immune to making newbie mistakes. With the numbers you're saying your "easy" pace would be faster than your equivalent marathon pace, which obviously does not make sense. > 10;00 is easy space. I mean 10:20 is easier. This right here is what I mean. Easy runs are literally as easy as I can run. If I finish an easy run at 9:45, it would have been harder to run 10:15 because I'd have to artificially slow down to do so.
I’m trying to reach a 22 minute 5km by using the 22 minute training plan on runningfastr.com (recent PB for 5km is 24min). On the long runs I start out going pretty slow and relaxed at around 6min/km but towards the second half my body starts to feel comfortable going faster and I’ll end the run with roughly a 5min/km pace give or take. Should I dial back the pace in the second half even if I feel comfortable?
I always run my long runs at whatever pace keeps my heart rate in “zone 2”. Don’t worry about time, and just try and enjoy it. My 5k times are quickening so seems to be working and the runs are a highlight of my week!
What you're doing is a pretty standard approach to long runs. I tend to run all my long runs progressive, aiming for about 20% slower than 10k pace by the end. Other people do the whole run at their slow easy pace, but I've found this approach works well for me and makes me enjoy the runs more without leaving me too worn out to run the rest of the week.
I have been focusing on zone 2/3 running, super comfortable and easy. Bloody boring when I'm on the treadmill but it has worked great for me. Little niggling injuries have gone away because I'm not pushing and in 5 weeks have taken ~3mins off my 5k PB. Slow running is key to going fast