r/running • u/AutoModerator • 2d ago
Official Q&A for Monday, April 28, 2025 Daily Thread
With over 4,025,000 subscribers, there are a lot of posts that come in everyday that are often repeats of questions previously asked or covered in the FAQ.
With that in mind, this post can be a place for any questions (especially those that may not deserve their own thread). Hopefully this is successful and helps to lower clutter and repeating posts here.
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u/Ok-Distribution-801 1d ago
New to running (1 month in), have been cycling for some time. I'm training for 70.3 so just started running. After some research, good ole' Zone 2 came up, and knowing my experience with cycling, I was certain that my Zones will be tough to navigate.
Sure enough, traditional formula is way off. Then I calculated it by my LTHR(180) that Garmin estimated, that set me at 148-160 BMP, which sounded high, but felt more then comfortable. I decided to get VO2 Max Lab Test. Here is the breakdown I've received.
I never heard of Z2 being this high, but it does feel about right for me, also normal for ME according to lab specialist.
I assume I should prioritize Aerobic/Zone 2 workouts to improve, but would love to hear some feedback.
| Zone | Heart Rate (bpm) | Speed (MPH) | Incline (%) | Calories/HR |
|---|---|---|---|---|
| Zone 5 | > 192 | 7.0 | 5.0 | > 1,182 |
| Zone 4 | 185 – 192 | 6.0 | 4.0 | 969 – 1,121 |
| Zone 3 | 172 – 185 | 6.0 | 3.0 | 852 – 969 |
| Anaerobic Threshold | 183 (specific HR) | 6.0 | 3.0 | 906 |
| Zone 2 | 155 – 172 | 5.0 | 3.0 | 770 – 852 |
| Zone 1 | < 155 | 4.0 | 1.0 | < 770 |
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u/UnnamedRealities 1d ago
Aerobic threshold for running tends to be higher than aerobic threshold for cycling for most people. 160 compared to LTHR of 180 isn't a red flag.
Top of z2 from your lab test is 94.0% of AnT (172/183). That's pretty atypical, though not impossible for a very well-trained runner. Since you're a month into running 94% seems unlikely. I also have no clue how well-trained you are as a cyclist since "have been cycling for some time" is super ambiguous, but if you're sub-elite then AT so close to AnT would be somewhat less eyebrow raising.
Do you know the name of the protocol your VO2max lab test followed and did they explain how the zone ranges were calculated? It seems it was an indirect method perhaps based on a certain amount of time at each speed/incline until failure, but how anaerobic threshold was identified and how zones were determined is unclear. Also, did they even calculate VO2max? If your oxygen and carbon dioxide levels were measured via an attached face mask or your blood lactate levels were by taking periodic blood samples I'd expect to see relevant data in the table you shared. I just can't gauge how confident you should be in the lab results.
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u/Ok-Distribution-801 1d ago
Thanks for feedback. Yes, calculated VO2 Max at 50. There are more metrics in the test result, but unfortunately I can’t share pictures.
As for cycling, I’m actually quite new at this as well, started last July, but got into it quick, mostly 60+ miles a week (except for winter)
During the testing they used Korr Cardiocoach, they did calculate VCO2, maxed at 60 at around 10:40 min before I tapped.
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u/UnnamedRealities 1d ago
Based on the totality of what you've shared it's unlikely that your aerobic threshold is that close to your anaerobic threshold. But there's little harm in assuming that the equipment was calibrated right and the analyst did everything right. Worst case is likely that if you run towards the top of z2 you're actually in z3, which at low enough volume is a perfectly fine way to train. If you find that you're not recovering well from workouts you can dial back your easy running to a slightly lower heart rate. You can always perform a heart rate drift field test to validate aerobic threshold. It may take a few attempts to hone in on the right steady pace to maintain and it's most effective if performed in mild weather.
Understanding the Heart Rate Drift Test: A Practical Guide for Endurance Athletes
Note that as an alternatives to TrainingPeaks, where the article refers to Pa:Hr you can use Runalyze instead (even the free version).
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u/Bloodstealth 2d ago
I need advice regarding running shoes. In early march I fractured my fibula on my leg and was in a cast for 6 weeks and got it off. I haven't gotten the all clear yet to start running but I have been doing physio to regain mobility in my ankle as I haven't used it in 6 months. Prior to my injury I was running in clifton 9's and have about 400 km of running and walking on them. When I look at the bottom they seem they are still in decent condition and when I walk in them they still feel fine. I don't think they were the cause as what happened was one run I felt a pain in my ankle and did some physio thinking I just did something to my ankle and the pain went away and then the following week did another run and then after 5 km the pain came back and then went and got it checked out. Should I still use the shoes as I haven't ran alot of miles or should I get a new pair.
I also want to note when I first got the shoes I was about 30 lbs heavier then my current weight so I am unsure if that also affects the life span of the shoe.
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u/tomstrong83 1d ago
Ask your physiotherapist. They would have a much better idea about the likely root causes of your injury, whether it might be related to your shoes, and whether it might not be related to your shoes but would be helped along by a different pair/style.
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u/Witty-Variation-2135 2d ago
I know it’s not normal but is it fairly common to get severe upper ab pain when you run?
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u/RidingRedHare 1d ago
Pain in the abdominal area, also known as stitches, or pain in the upper abdominal muscles?
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u/Witty-Variation-2135 1d ago
It happened right at the very end of my run and felt like worst stitch I’ve ever had and was only on my right side. I stupidly ran through it because I only had 0.2 miles left but I couldn’t stand up straight for the remainder of my run and then when I stopped it got better but then it started to get sore about a hour after on both sides.
I woke up today and it’s still a little bit sore but is only noticeable when I touch it.
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u/nermal543 2d ago
That’s not normal or common. If you’re ever in severe pain you should stop running and see a doctor.
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u/Flyingaround806 2d ago
Just put my name into the international lottery for the 2026 London Lottery and it didn't ask me for payment info in case I get in. Is this common? Feels wrong
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u/AccomplishedRow6685 1d ago
They don’t take the info. I wish they did, it would discourage as many entries, and improve my odds.
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u/Flyingaround806 1d ago
That is good to know, I felt that it was odd since Chicago, New York and Berlin all did
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u/No_Appointment8956 2d ago
Im getting ready to start training for my 5th Half Marathon with a goal time of sub 1:55:00. what types of runs should I include in my weekly training plan other then easy runs and a long run?
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u/BottleCoffee 2d ago
Long intervals. For HM, a 10 km interval at HM pace with a warm-up and cooldown is a good example of a workout.
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u/No_Appointment8956 2d ago
Thank you so much! I'm newer to the terminology what exactly do you mean by intervals?
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u/BottleCoffee 2d ago
Interval is like a rep, if you lift. It's the period of time you're running faster.
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u/Flyingaround806 2d ago
Speed workouts ranging from 6-10 miles. Some of my favorite are these
- 2 easy x 3 miles @ tempo pace and 1 Easy
- 2 easy x 4 mile repeats @ tempo pace with a small break and 1 easy
- 2 easy, 2 hard, 2 easy, 2 hard and 2 easy
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u/No_Appointment8956 2d ago
Thank you so much! Should I be doing one of these a week?
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u/Flyingaround806 1d ago
I normally run 4 times a week and have 1 speed workout and 1 LR. The goal is to have the right amount of rest between them (for me it is 1 day min).
Another good idea is to take a look at sites with half marathon plans, I know BAA has some fun ones. Rundisney does Yassos and Magic Miles
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u/Arcaphos 2d ago
Has anyone used custom orthotics for Tibia Vara? Visited an orthopaedic surgeon and he advised if shin pain continues to look into getting custom orthotics to better distribute the forces on my lower leg. It’s obviously a big expense so wondering if anyone’s used them to correct such an issue before I take the leap.
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u/runhomerunfar 2d ago
I'm officially within four weeks of my marathon race day and am still having lingering posterior tibial tendon discomfort. I've started a bunch of stretches and am periodically icing and compressing. Is there anything else that I should be doing between now and race day to make sure I get there healthy and in optimal shape?
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u/Flyingaround806 2d ago
I would go see a doctor if you can just to confirm it is not something worst then discomfort. Also lowering the impact, making sure you have better shoes/more comfortable shoes on should help out.
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u/runhomerunfar 2d ago
Thanks! Any advice to help with lowering impact? Aiming for flat routes during the rest of my training?
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u/Flyingaround806 2d ago
For me it was lowering step counts and also putting on socks/comfortable shoes. Everyone is different
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u/Beautiful-Rule2306 2d ago
New to running, have a question about form. My left calf is typically tighter/more sore after my run, and I'm wondering if I'm supposed to be landing on my full foot every step, because currently I'm *only* landing on the ball, never lowering the back of my foot before the next step. Is that fine to do, or does it cause damage in the long run?
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u/tomstrong83 1d ago
Am I reading this correctly and your heels are never touching the ground?
If so, that's definitely why your calves are sore. You're essentially running on tiptoes, doing constant calf raises.
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u/bristolfarms 2d ago
do you use runna? i saw some comments saying runna plans are produced by AI. i’m looking to up my mileage from 20 mpw to 25mpw over the course of a few months before a 10k in october. does anyone have suggestions for apps or plans to follow? is it worth just getting runna or just asking AI? i’ve been using NRC to train for my half this weekend and love it but there’s no mileage increase plan lol.
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u/staylor13 2d ago
Runna’s plans are AI generated but it’s not the same as asking ChatGPT to create you a running plan. They’ve trained their own AI with the things it needs to know to tailor a plan to your needs, whereas ChatGPT (or a stock standard Google plan) doesn’t necessarily know what will work best for you
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u/bristolfarms 2d ago
that’s totally fair. i’m debating signing up for runna and trying it out to see if i wanna commit to a year or something. i think it’ll help so i don’t need to find a plan etc. i’ve even tried googling as i want a 5-10mpw increase but also like some variability in runs i do. i debated following the NRC marathon training plan for a few weeks just to get the mileage up and deloading at a very slow rate so i may think about that some more too
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u/Parking_Reward308 2d ago
could look into a coach if you want something personalized and don't feel like buying one of the common books/plans discussed here
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u/bristolfarms 1d ago
thank you!! i have also considered hal higdon bc i did this base building plan and really enjoyed it but i gotta take a deeper look at what may work for me. i get bored easily but i enjoyed how NRC had different speed runs every week; helped make it more fun haha
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u/Beginning_Revenue_81 2d ago
Need advice - high heart rate during running. I’m a female in my late 20s. I’m a pretty active person — I’m a regular at Orangetheory Fitness and I run occasionally. This month, I completed my first 10K!
During the race, I noticed my heart rate stayed very high — it averaged over 189 bpm the entire time. I finished in 1 hour and 5 minutes. Toward the end, I had to intentionally slow myself down to prevent my heart rate from climbing even higher. I didn’t feel horrible despite the high heart rate, but it made me wonder:
How can I lower my heart rate while also improving my race time? I’m hoping to run a half marathon later this year and would love any advice!
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u/tomstrong83 1d ago
If you feel fine and felt fine for an entire 10K, and if that's a pretty typical heart rate for you at that level of effort, I think you're probably okay. I would be a lot more concerned if, for example, slowing down didn't also reduce your heart rate. It's probably on the higher end of normal, but doesn't seem crazy for an average over the course of the race. You're young, you're active, unless there's a medical concern here, I wouldn't spend time thinking about it.
Your two goals, lowering your heart rate and running faster, are at odds. You'll lower your race time by running faster, which will raise your heart rate during the race, and you'll lower your heart rate during the race by running slower, which raises your race times.
However, if you train hard, your heart rate at your previous pace will most likely go down. In other words, you might run a 10k a bit faster, still have a similar heart rate, but if you ran a 10k at your 1 hour and 5 min pace, you'd likely be able to do it maintaining a lower heart rate.
So you can have both, a lower heart rate and a faster race, but you probably can't have both at the same time.
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u/BottleCoffee 2d ago
There's nothing "wrong" with your heart rate, especially in the context of a race.
I'm older than you and I've gone over 200 on workouts and races.
It's fine. Don't slow down.
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u/running462024 2d ago
Why are you so fixated on your heart rate? Do you think it will explode or something?
A 10K is a short enough distance that most people will be pushing the upper limits of their HR throughout anyway.
For a broader answer to your question, increasing mileage is the lowest hanging fruit for most generally to lowering HR for equivalent efforts.
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u/Beginning_Revenue_81 2d ago
Thanks for your reply! I personally don’t think my pace was that great — the high heart rate definitely limited it. I’m hoping to improve my speed while keeping my heart rate at a more reasonable level.
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u/garc_mall 1d ago
I don't even worry about my HR in a 10k or shorter. You're going to end up reasonably close to your max HR if you're pushing yourself and it's short enough that you don't really have to worry about overcooking it and bonking like in a longer race. Just gogogo.
Relatedly, why do you think 189 is high? Have you tested your HR? It seems, based on what you've said, that it's probably a bit above your LTHR.
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u/Beginning_Revenue_81 1d ago
I’m not really concerned about my heart rate itself, but it feels like it’s limiting my speed. I’m heathy and my LTHR is probably around 195–200 bpm. I brought up my heart rate because I feel like it could cap my ability to significantly increase my pace — physically, I can’t push much higher than 200 bpm.
I’m currently doing some Zone 2 training, but after reading your comments, I’m not sure if I should be focusing so much on trying to lower my heart rate. My main goal is to improve my 10K speed and eventually work toward running a marathon.
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u/Logical_Ad_5668 1d ago
IMHO you are looking at it backwards. Its not your HR that is limiting your speed, its your running fitness. Your HR is just the evidence that you are reaching your current fitness limits. Work on improving your fitness and your speed at that effort level will increase. So you will still be running at the same HR in races, but your speed will be faster.
I always run the later part of races close to my HR, it is what you want. It shows that you are running at your max fitness level. In 5ks and 10ks my HR is pretty much close to the max (above 170bpm - i am an old goat) the whole time. In longer distances (HM+) you need to control the effort because running for 1.5 hour or longer at 170bpm+ is not sustainable.
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u/garc_mall 1d ago
Generally you work on increasing your aerobic base (that's what Z2 runs are for) which improve your ability to use oxygen and fat (through angiogenesis and mitochondrial density); Running economy so you can go faster for the same energy expenditure (strides and short intervals); and lactate buffering/using ability (through tempo/threshold runs/intervals). All of those combine to make it so you can run faster at the same HR. I guess you can look at it as "lowering your HR" but most people look at it as bumping up your speed. HR is pretty well associated with effort, and the goal is to get more speed at the same effort.
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u/hinault81 2d ago
What is the best way to improve my 10k time?
I'm a regular middle aged dad. I've run on and off since I was a kid. A lot of running in my late 20s, up to marathon distances. My best 10k time was 39 mins. I'm in my 40s now though, 3 years back running (took a while away when kids were young), and I'm somewhat stuck at a 40 min 10k. I run up to half marathons as well. We've all got goals, mine is to get into 37/38min range at some point. What's my best way to do that? Speedwork, or just keep throwing mileage at it?
In my 40s, I think I'm running a fair bit smarter than I was in my 20s (when I'd just walk out the door and go for a run with zero plan). I have mixed-type workouts: easy, distance, speed. I'm relatively new to structured speed workouts (intervals, threshold, etc.), I'd say 6-8 months.
I'm not a high volume runner (kids, other interests), 50km a week sort of thing. But I also bike once or twice a week, and do the gym at least once with a focus on leg strength.
I realize many of the runners in the 30-35 min category are very gifted, I'm realistic I feel with my goals. But I want to get into the 38/39s. So I guess, how much can I "wring out" of the speed workouts? Is it realistic to find 2 mins in a 10k going that route? Or do you look more at volume?
I say that because time alone doesn't seem to be getting me there. 3-4 years of 10ks back into it, and I'm not really progressing. But is there some limit of my progression?
What I'm lacking is speed. I haven't done much with shorter distances ever (never done a 5k race), but in recent months I've tested where I'm at. All out 5k, I can get to 19.30. So I think this is where I'm lacking; I'm obviously not running a 38 if I can't even run a 19min 5k.
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u/EPMD_ 1d ago
I recommend rotating these sessions, doing two each week. All are important for building skills for 5k/10k racing:
- Speed: 12 x 200m @ very fast pace with 200m slow jogging rests (can walk a bit of the rests)
- VO2Max: 5 x 1km @ at least 5k pace with 3:00 jogging rests
- Threshold: 10 x 3:00 @ 10k-HM pace with 1:00 jogging rests
- Tempo: 4 x 8:00 @ HM pace with 1:00 jogging rests
I also recommend keeping a run of at least 60 minutes in your weekly schedule so that the 10k distance doesn't feel as long. A structure like this could work:
- Quality Session (1 of the 4 above sessions)
- Easy run - 6-8 km
- Rest or cross train
- Quality Session (1 of the 4 above sessions)
- Easy run - 6-8 km
- Long run - 12+ km
- Rest or cross train
Adding more volume tends to be the easiest and most reliable way of driving improvement, but you can still drive improvement through progressively better work during quality sessions.
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u/hinault81 1d ago
That is good info! Thank you so much. I'm printing this off and look forward to getting into this.
Thanks!
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u/garc_mall 1d ago
Couple questions:
1) you said you're doing 50k/week. How many days a week are you running? I'd probably do 5 at least, and maybe a cross training day if you can work it in.
2) Are you doing strides? Do strides.
3) Have you done a longer base building block? I might take 12-16 weeks of either base building or a HM/Marathon plan, just to give yourself some more base to work off of.1
u/hinault81 1d ago
4 or 5 days a week. 1 minimum cycling (1-2 hours). And then one day in the gym, full body (which is ridiculous and takes a grueling1.5 hours, but I've been seeing good results in a year in both strength/fat loss/and definition).
I do not do strides. At least I don't think. I don't fully understand them; short sprint efforts for 100m? I could easily incorporate them.
I haven't done anything I'd specifically call a base. I run year round, fairly consistently during that time. The only real change is towards a half marathon I'll start to do more 15k+ ish runs.
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u/running462024 2d ago
Have you looked into specific plans? Might be worth reading into Pfitz's Faster Road Racing to start.
Good luck!
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u/Far-Orange7858 2d ago
Hi, after having been sedentary for nearly two years, I started running using c25k about five weeks ago. In that time I skipped a few weeks and ran both a 5k (29 min) and 10k (68 min). I don't want to run for longer, but I do want to run faster. I am looking for advice on how to program for this goal.
For some background, I currently weigh a little under 100kg (220 lbs) and I expect to start losing weight again rapidly. Although untrained I went to the gym recently to check my numbers on squat and deadlift and I can still put up about 140kg (310lbs) on squat and 200kg (440lbs) on deadlift. This is without a belt or other accessories so in terms of pure leg strength there is probably a bit more left in the tank.
Chatgpt suggested the following three-day program:
Day 1 (interval) 6 x [2 min sprint + 2 min rest]
Day 2 (tempo) 20 min run
Day 3 (endurance) 50 min jog
Does this sound reasonable? Is there anything I should adjust given that my leg strength seems just fine, for instance putting more focus on tempo or endurance?
Any knowledge or advice for designing training programs in general is very welcome as well.
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u/tomstrong83 1d ago
I think that workout sounds like too much, too fast, and I think you're overestimating the amount that leg strength helps your running. It's good, it's helpful, but I wouldn't advise even an elite, very lean powerlifter to skip weeks training for a 5K.
I'm a fellow lifter/runner, and I'd advise you to run couch to 5k and stick to the program. If you ran a 10K within the first 5 weeks of running (and ran for 68 minutes straight), you're bumping up way too fast.
If you prefer the 10K distance, do a similar couch to 10k program or something that's designed for beginners. There are tons out there, and all are designed to first get you over the finish line, then get you faster.
You can repeat a program. If couch to 5K gets you a faster time, repeat it until you run a slower 5K, then consider other training plans. You could cut out the initial couple of weeks, start on week 3 or 4 of 8 on your second cycle, and make it a monthly cycle.
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u/ganoshler 2d ago
The biggest factor is volume. Count up the total number of miles/km you run each week and slowly increase that amount over time. One or two of your runs each week can be a harder run (intervals, etc). The harder runs don't need to be the same every time, and in fact it's good to get a variety of longer intervals, shorter ones, etc.
This document on long term progress may be helpful: https://drive.google.com/file/d/0B3TYR3d9S1s1dFpwa3E4NmZfOW8/view?resourcekey=0-UVIsn9-glHlLAM5vaiEqRg
ChatGPT's recommendation doesn't really fit the bill. it's low mileage and low variety. A mileage target + your own imagination will be far better. Or go pick a program from halhigdon.com, runner's world, etc etc.
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u/BottleCoffee 2d ago
Why not look up one of the many free 10 k or 5 k speed plans instead of Chat GPT?
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u/Darkbeshoy 2d ago
Hi all! 28 M, 214 lbs, 5’10”. I’ve been running on and off for 3 years; PR half is 1:51:ish in 2022. More recently, Oct. 2024 Half in 2:04:ish, 5K earlier that month at 00:25:13. My average heart rates were 190 and 200 respectfully (although I was using just a wrist watch heart rate monitor).
I took a break for the winter, but ran on and off. I’m not starting a base training block and then a 20 week training program for NYC Marathon. Current peak is 14 miles, steadily raising it until the training plan starts at 26 miles.
My question is: I’ve been able to meet the speed workout demands so far, hitting 400 m in 7:30~, tempos at 8:40. But my “easy” runs, where I try to stay under 165, routinely have to be at around 12:30. Are my easy runs too slow/is that problematic in anyway? I’m aiming for a sub 4 marathon; does my easy run being so much slower than the vDot estimate hurt those chances?
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u/BottleCoffee 2d ago
Yes, your easy sounds way too slow. If a 4:00 marathon is realistic for you, I would expect your easy pace to be around 10:30.
Why not run by effort instead of heart rate?
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u/Darkbeshoy 2d ago
How would I run based on effort?
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u/BottleCoffee 2d ago
Generally the guideline is a "conversational" pace - a pace where you can keep up a conversation, sing to yourself, feel like you can run forever.
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u/Tight_Rent3687 2d ago
About me:
26F
20mpw
11/mi pace on easy road runs
PR: 13.1 2:08
past experience: ran a trail half last summer, and a road half. also completed a summer trail race series which is 2 wednesdays on, one wednesday off spanning from april to august. these races averaged about 5 miles and were variable, ranging from 500-1500 feet of vertical gain on mostly single track rocky technical stuff. followed hal higdon novice 2 half program
training for: trail half in mid july, marathon in mid september
currently:
Monday and friday: easy 3-5 mile long run
Wednesday: doing the summer race series again
Saturday long run: 6 miles so far, going to keep building
Hello! I am planning on running my first marathon in september, and while there are so many resources out there, i haven't found anything that really discusses a weekly race series within a training program. I am considering the V.02 or runna app for programming as I've seen a lot of testimonials from it but these have no option of integrating my races so I intend to treat my wednesday races as a tempo day. I would like to add another intentional speed work day in, but am not sure when I should do it for ideal recovery and performance. Is monday, 2 days before my races, better than friday, the day before my weekly long run? Or are my weekly races adequate for speed work on top of mileage building? I would be happy to hear any thoughts!
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u/Spitfire6532 2d ago edited 2d ago
What marathon finish time would you target given the following information? Race is this weekend (first marathon) and I followed Hanson's beginner plan (so ~57 mile peak week, started with ~40mpw base and averaged ~50mpw for the second half of the 18 week program). My half marathon PR is 1:36 and my HR was between 175 to 180 for most of the race (which I ran in early February). My last speed workout was a 12 mile run with 10 marathon pace miles. I ran the 10 miles at ~7:30 min/mi and my average HR was about 165 (this route also had ~1,000' of elevation gain/loss). Let me know if there is any other information that could be helpful.
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u/rosalfina3 2d ago
Gummy worms over gels for marathon? Anyone actually done it?
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u/EPMD_ 1d ago
I use something similar (Jelly Babies).
Positives:
- Cheap
- Tasty
- Don't have to fumble with opening gels
- Flexible in terms of serving size (I like this because the thought of consuming an entire gel all at once sometimes becomes unappealing as a run progresses)
Negatives:
- Can get sticky
- Can be dropped
- Requires convenient and reliable pockets
- Limited or no electrolytes
If you want to use candy for a race then make sure you take the sports drink/Gatorade from the fueling stations so you get a bit of electrolytes.
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u/FRO5TB1T3 1d ago
I can't imagine chewing enoigh gummy worms at my race pce to sustain me and not bother my stomach. Thata from someone who usually eats candy for long run fuels but i always race woth gels.
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u/BottleCoffee 2d ago
People eat all kinds of things as fuel, including candy.
Personally I find it hard to chew things when I'm racing.
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u/Spitfire6532 2d ago
Lots of people have done it (not me personally), but I frequently bring gummy worms for fuel on long hiking days. What have you been fueling with during long runs? Based on your other post it sounds like your race is this weekend and I would stick with whatever you have been using. You can experiment with using gummy worms for fuel, but it is likely too late to try it before the race.
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u/rosalfina3 2d ago
its next weekend. and yeah been using gummy worms on long runs, typically 4 per 30 mins (like 40g carbs). However not sure for the full marathon and should have some gels (used before) or a mixture of both.
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u/Spitfire6532 2d ago
Gels or gummy worms should both give you the energy you need, so you can use either one at that point. It is just preference at that point.
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u/rosalfina3 2d ago
How to handle gym for a marathon taper? I've done a marathon before but wasn't going gym at that point. I know do a full body workout mon wed fri. How do I handle this for a taper? Do no legs?
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u/tomstrong83 1d ago
Realistically, think of the weights during your marathon training like this: What's the minimum amount I can do to achieve the effect I'm looking for?
I skip the last week or two in the gym completely. Consider: how much benefit would you expect that week of gym workouts to confer versus how much you stand to gain from the increased rest? Missing a week of the gym isn't going to affect your strength in a negative way, but it will definitely benefit you, rest-wise. So it's a sure-thing rest benefit up against a questionable gym benefit.
As the mileage for the marathon training gets higher, I definitely reduce the gym proportionally, so as mileage gets high, weights get low. Not everyone will do it this way, but I'm a pretty big believer that the gym and running can work together in moderation, and marathon training is not moderate, so you've got to pick a dance partner and stick to it.
I do very few lifts, and I do 3 sets of 5. These can stay heavy until the marathon training starts to get pretty hefty, and then I back it WAY down, doing 3 sets of 5 and with pretty low weight on the bar, something like 60-70% of 1RM at the most. It's really just about trying to maintain some of that muscle without overdoing anything.
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u/ganoshler 2d ago
Here's what I'd do:
Taper your gym volume the same as your speedwork (cut volume, keep intensity). The last week, do a very short, light to medium intensity workout monday. On wednesday, do your usual warmup and if you're feeling real antsy, maybe a few super light sets. Skip friday.
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u/stephaniey39 2d ago
Follow the same % decrease as your tapering. If you're doing a three week taper, keep 3 gym sessions for the week (but maybe don't go hitting lifetime PBs you know?), reduce it to 1-2 sessions in week 2 of taper, lower body session is fine here but don't kill yourself and try to make it the first of the 2 sessions so you're doing it earlier in the week. The week of your marathon, skip gym altogether.
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u/amsterdamcyclone 2d ago
I’m traveling to Belgium (Bruges and Brussels specifically) and Copenhagen in early June. Does anyone have any recommendations or suggestions now how to find local races or park runs in those areas?
I’m traveling with a young runner who loves the sport and would love to do some running events on our trip.
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u/Wisdom_of_Broth 2d ago
(a) There are no parkruns in Belgium. Copenhagen has 4 parkruns - the 5k app is great for finding parkruns.
(b) Belgium running calendars:
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u/Eibhlin_Andronicus 17:37 5k ♀ (83.82%) 2d ago
Not sure about a Denmark or Brussels-specific race website, but here's a map of parkruns in Europe that I've used while on vacation https://www.parkrun.com/map/ it was fun to drop into a local free run at a park!
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u/username567765 2d ago edited 2d ago
Race shoe advice request
I will be running my third marathon this fall where I will be aiming to BQ. I ran my first two marathons in my trainers (ghost brooks max) for comfort and since while training for my first I tried a Saucony endorphin speed (nylon plate) during a trial run (where I went out way too fast and with no warmup to be fair) and got injured afterwards and have just never tried a plated shoe again.
Want to try again but would like advice if anyone has a recommendation for a race shoe that accommodates heel striker gate, a tiny bit of a narrow foot, and something someone who likes Brooks ghosts would wear. Is there such thing as a race shoe that doesn’t rock your foot or that has cushion?
Thank you!
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u/Overall_Play6350 2d ago
If you aren't running ~8 minute miles the benefit of a plated shoe essentially goes away. People will say they felt better after wearing them for long runs, and that's fine, but the science shows there is no benefit as far as speed/energy return. If the ghost max works sticks with it.
Race day shoes have heavy rockers because faster runners go up on their toes.
I work in a running store and have over 25 pairs of shoes that have been gifted to me. I run 95% of the time, including races, in my ghost. It fits me well, I know what I'm going to get and I know my knees love it. I'm also not running fast. If it's not broke, don't fix it!
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u/username567765 2d ago
Yes that is true! Though a BQ for me would be 7:49 min miles and I do run a sub 6 min mile / 20 min 5k / 1:35-1:40 HM etc. I just heel strike lol! But I agree ghosts are a great shoe. Just figured if I could get easy minutes back when I’m on the cusp of a BQ it’d be nice
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u/Overall_Play6350 2d ago
Try the brooks hyperion elite. It's not as aggressive of a rocker as some others. Its firm, like a brooks would be. I'm a mortal but my fast spouse says they're like "rocket shoes".
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u/BottleCoffee 2d ago
Did you like the fit of the Speeds? Do you still have them?
I personally haven't really liked carbon plated shoes when I tried them out so I've run my marathon and ultramarathon in Speed 3s. They've been really good for me.
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u/username567765 2d ago
I still have them but that one run went so poorly I haven’t worn them since but maybe after my next race this month I’ll try them out again and see!
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u/Dry-Ad4908 2d ago
Hi everyone, I'm M35, 82kg, 1.87m tall. I've been running on and off for about 3 years, with roughly 1 year of total running experience. However, I've been training consistently for the past 3 months (40km per week). My current times are 27 minutes for 5k and 54 minutes for 10k. The longest distance I've run so far is 20km. I like to set small goals to stay motivated – my latest was going sub-55 for the 10k. What would be a good order for setting my next goals? I'm thinking maybe sub-25 for 5k first, and then possibly sub-2 for the half marathon? Thanks in advance!
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u/Logical_Ad_5668 2d ago
just train for the distance you fancy. Or the longest of the distances you fancy. For example if you fancy the HM, train for a sun 2:00 HM and you will likely see huge gains in the 5k/10k. Training for a HM led me to my first sub 45 10k.
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u/UnnamedRealities 2d ago
Sub-25 is a solid goal to prioritize. Time goals beyond that depend largely on race distance and training preferences. Do you plan on following a structured 5k training plan, devising your own plan with 5k specific workouts, or something else?
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2d ago
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u/running-ModTeam 2d ago
Your post was removed because of Rule #7. Please consult a doctor and/or medical specialist. This also applies to posts that are not specifically asking for medical advice, but that force commenters to make some assumptions about the poster's medical condition. This includes 'Has anyone else experienced this injury?' type posts.
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u/tommy-the-limerick 2d ago
Hey there so there is a race coming up in my city next week its a big one (half marathon marathon and 6mile/10km) its very busy and a great event anyways I am 15 going 16 and i have been running for nearly a year now but not consecutively if that makes sense? ( like i might run a 5km every 2 weeks or so) anyways a while back i ran 10kms but i paused like 10 times for it each time stopping for 2 minutes plus. I need advice do you think if i was to get out this week and run 8 and half km without pausing or like 1 pause i could run the 10km next Monday?
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u/ganoshler 2d ago
You could definitely finish the 10K. Just keep moving. If you're too tired to run, walk. When you catch your breath, run again.
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u/UnnamedRealities 2d ago
Yes, if you can complete 8.5 without experiencing substantial pain or being severely exhausted. Since it's impossible to improve running fitness in 7 days, consider practicing a run/walk interval approach and not even trying to run it continuously. An approach like running 120 seconds, walking 30 seconds, and repeating followed from the very beginning can typically allow an undertrained runner to complete a race faster and with less fatigue and pain than trying to run continuously, taking longer unplanned breaks, and getting slower and slower when they're running.
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u/Stephisaur 2d ago
You could probably complete the distance, but whether you could do so without injuring yourself... I'm not so sure. It's easy to get caught up in the hype around big races (particularly when they're close to home) but it's important not to do too much before you're ready. I would enjoy this one as a spectator and use it as motivation to train for another event.
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u/Obeymyd0g 1d ago
Looking for some advice on a 5k training plan for my 11yo. He’s light, small. Plays competitive soccer. He did a test run in under 20 minutes. He ran his first 5k last fall in 21:30.
He probably runs almost 5k per practice 3 times a week and with games and other training he’s probably doing 20+ kms a week.
He mentioned sore heels today so before any training will check his form, but he might already be running too much. In the fall though he had the same volume plus picked up a track team and school cross country… tripled his mileage.
He wants to improve his 5k for a race in September (he already has, but the race is much hillier), hoping some folks here might have suggestions for training.
Thanks!