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u/Tidus77 · 2 pointsr/running

>Which books, magazines or blogs have you found useful in your training? What about them did you find useful?

Currently reading 80/20 Running by Matt Fitzgerald and it's been a game changer for my approach to running and workouts. I used to always push myself, e.g. no pain no gain mantra, but Fitzgerald's approach has really helped me bump up my mileage, reduce a lot of heavy running I've had, and generally reduce the amount of pain/injuries I was getting. Not really sure what the running community as a whole thinks of this approach and/or Matt Fitzgerald, but I'm seeing problems go away that I had in the past as well as improvements in my form. Definitely worth a look.

Also been enjoying watching Adam Stevens on youtube. He's got some fun stuff, his own ideas about running, and lots of inspirational videos to get out there!

>Do you tend to follow training programs from books or do you find them online or write your own programs?

Currently just working on building up my weekly mileage to at least 50 mi/wk, but will probably start looking into more specific training programs after that. I guess you could say I'm going by feel at this point.

>Do you read books about running that aren't focused on training? If so, what was your favorite one?


>Bonus media: Which running podcasts do you listen to, if any? Do you listen to them while running?

It's not a running podcast but I love listening to This American Life. It's so interesting, though I probably look lazy since sometimes it makes me laugh/smile haha.

Gear Purchases

Just got the new fall MEC Nitro Jacket for some cold fall runs. Seems like a pretty sweet softshell and looks nice to boot. I would have liked to wait for it to go on discount but wasn't sure my size would still be around, not to mention it probably wouldn't go down until the spring...

They still have last year's model on discount here: MEC Nitro Thermal Run Jacket if you're interested in it but note that it runs quite long in the torso. I'm 5'6'' and it was like a dress on me lol. The newer model has rectified the length issue.

Also got the Arc'teryx Actinium Sleeveless a couple of weeks ago and was running in it for warmer weather. Pretty happy with the air flow and large mesh holes for hot and humid summer runs.

Planning on buying some gloves/hats for this fall/winter soon too.

Stuff I've Tested

With the recent drop in temperatures, I've been running in my Rab Aeon T's and they do perfectly with slightly cooler than summer temperatures. Most of my runs (longer, slower paced) I feel as though I never sweat because of how quickly the fabric is wicking away the moisture. Very pleased.

Also been running in the Darn Tough Tab No Show Light Socks with the cooler temperatures. They're pretty comfy for sure, but definitely on the heavier/warmer side of things and seem to provide decent support/cushioning. I'm glad I didn't try these during the summer as I can tell they would have been too hot for my liking. I generally run with very very lightweight breathable synthetics that have minimal cushioning during warmer months.

u/zebano · 2 pointsr/running

Welcome to the sub. Wow lots of questions here.

First off the part you're going to most want to change is the lack of runs during the week. The more time on your feet, the easier a marathon will be. That said xtraining is very helpful (especially if you're injury prone) but just not as useful as actual running.

Hanson's is a solid plan, especially if you know the time you'd like to run the marathon in, and it's a reasonable goal. Other common plans that people have a lot of success with are:

  • Hal Higdon (variety) -- these are mostly used for just finishing, rather than really racing or excelling at the marathon distance. If you're past that point I prefer the other available plans to his advanced stuff
  • Fitzgerald 80-20 -- This is based on the latest science and training that elites are using but has 3 levels of plans based on how much time you want to run per week. It also encourages the use of a heart rate monitor for some runs.
  • Pfitzinger Advanced Marathoning People get results on these, but they are hard and the lowest mileage plan runs 5 days a week and peaks with a 55 mile week (88km). This is probably not for you but does a good job explaining the physiological reasons for various training.
  • Jack Daniel's Running Formula -- a great book for all distances and all plans can be scaled based on how much you run per week.
  • FIRST aka runn less, run faster. This is a controversial plan but the crux of it is you run 3 quality runs per week (1 speed day, 1 long day, 1 LT day) and you crosstrain hard the other days. I haven't heard of people really improving from a good result to a great result with this, but among beginning runners it certainly seems to yield good results and it seems tailor made for triathletes.

    The most generic Best practices are:
  • Consistent training over time trumps everything else (i.e. deal with those injuries early).
  • More miles > less miles up until an absurd point or when it gets you injured
  • Long runs are important
  • do some speed work but not too much (80% easy miles, 20% hard)

    Also try reading the Order of Operations in the sidebar.
u/dalhectar · 5 pointsr/running

Jack Daniels in Daniels' Running Formula on why easy running is benifitial:

> Easy running does a good job of developing the heart muscle, since the maximum force of each stroke of the heart is reached when the heart rate is 60 percent of maximum. As you run faster, the heart rate and the amount of blood pumped with each heartbeat (referred to as stroke volume) increases minimally. So fairly easy running is a good developer of the heart muscle, and although it doesn't feel as if you are working very hard, your heart is.

> Another benefit of Easy running is an increase in vascularization (opening of more tiny blood vessels that feed the exercising muscles) and the development of characteristics of the muscles themselves that are involved in running. Even during easy running, your heart id developing a good amount of blood and oxygen to the exercising muscles, and these muscles respond by making changes in the muscle fibers that allow the muscles to accept more oxygen and convert more fuel into energy in a given period. In fact, many of the benefits gained as a result of this process are a function of time spent stressing the muscle fibers. You will no doubt spend more time accomplishing this goal by running easily because it is easier to last longer at a comfortable pace than it is at a hard pace.

u/Stepdeer · 1 pointr/running

In reference to your edit, I think a great beginner/intermediate running training book is Jack Daniel's Running Formula. Some stuff in it may already be familiar to you, but if you want to know enough about running training to plan/understand your own workouts (which I assume you do as a former good cyclist) it's a really good start.

I'm not going to go too indepth on training (that's what the book is for, plus I wouldn't even make a dent in really talking about training) but I will make a few points just from what you've said here.

> I've been doing around 3 miles a day for the past two weeks and can usually hold an 8 min pace for a 5k effort. My heart rate is through the rough and it doesn't seem like it is going to get any easier.

Slow down. I know, it's going to be a blow to the ego, but running is a fairly specific activity and it's going to take some time for your body to adjust. You'll still see improvements without grinding every single run. The good news is with your background, you should see quick improvement as your running economy begins to improve, as a lot of the cardiovascular base is already there. This will be a nice change after being elite at cycling (where so much work is required for even a minuscule improvement). If you want to go fast, set specific workout days, and even those should have an easy warmup and cooldown.

>rack up some serious mileage in the future months/years to come.

Just a warning to not do too much, too fast. A huge difference between running and cycling is the amount of wear that the impact of running can put on your body. Slowly ramp up your mileage over time, giving the joints and tendons time to adapt, or else you'll end up hurt (like me....). It's tempting to pour yourself into this new sport with as much intensity as you put into cycling, but you can't be running 100+ km weeks right off the bat.

>been doing around 3 miles a day for the past two weeks

I'd take a rest day once a week. Maybe go for a swim or bike on Sunday's instead. Even when I was running 8 times/week I still took Fridays completely off.

Feel free to ask if you've got any other questions I can try to help with!

u/The_Silent_F · 1 pointr/running

The New Rules of Marathon and Half Marathon Nutrition by Matt Fitzgerald is a good book that talks mainly about nutrition. Some people say it was written as a marketing ploy by Matt Fitzgerald, however there's still some great info in there about nutrition for training and race day.

Advanced Marathoning by Pete Pfitzinger is also a great resource for all things training. Ignore the training plans in the back as they're likely too advanced for your first marathon, but the rest of the book has amazing information about physiology, cross-training, recovery, nutrition, types of workouts... Highly recommend. Then, if you get to a point where you want to take your marathoning to the next level, you'll have some great plans to work off.

Another great online resource is (i've linked you straight to the marathon section) -- this guys has compiled A LOT of data if you're a data nerd, and there's also a lot of good info in there.

Just a note on using different resources -- you'll see that sometimes they can contradict each other. For example, Matt's book and fellrnr both speak to the benefits of fat loading during your pre-race carb load phase, but Pfitz's book writes this off as not necessary. This is normal, and don't get too caught up in what's right and what's not. The point is that everyones different, and you need to find what works for you.

This sub-reddit is also a great trove of information, with many people willing to answer specific questions about anything running related, so never hesitate to ask!

Good luck with your training and race!

u/kevinjh87 · 3 pointsr/running

I'm a bit rusty on the science and don't have my trusty copy of Advanced Marathoning with me but I'll give it a shot!

>But what's the point of that mileage? I prob don't reach the fat >burning (over glycogen) point that I would from a long run

Becoming more efficient at burning fat can be important but it's not the purpose of most your long runs because if all goes well, you shouldn't have to burn fat in the marathon.

Really, marathon training is getting your body storing as much glycogen as possible while burning it at efficiently as possible. That's because when you run out you start burning fat (requiring a lot more O2) and you hit the wall.

>It's also not helping with speed.

Real speed work is barely featured in marathon training. In the last couple of weeks leading up to the marathon you'll see some 400s etc as a sharpening workout but otherwise it's pretty useless because you'll never see it i the race. Longer intervals like mile repeats, 2 mi, 5k are useful to improve aerobic efficiency. I'll usually do one workout a week like this.

>And intuitively, I would think that taking a day off would be better for >recovery than doing a short and easy run.

>Wouldn't I run better/smarter if I prioritized each of my workouts (my >long runs, intervals, tempo) and gave it 100% rather than struggle to >complete them b/c of fatigue for instance?

Ah but marathon training is about running when you're not fully recovered. How else do you teach your body to recover more quickly? How else do you encourage it to store more glycogen and use it more efficiently? How else do you learn to run on tired legs? Don't take me wrong, you shouldn't be struggling to complete them but you shouldn't feel fresh either.

edit: Check out the weekly marathon training thread over at LetsRun to see what type of training people are doing. You'll see guys who are OT qualifiers and others who are like you shooting for Boston. Pay attention to the easy mileage they're running compared to the workouts.

u/Jeade-en · 2 pointsr/running

I'm not an expert on 5K plans, but generally speaking, I like running 5-6 days a week, with 1 workout day, and 1 long run day. The rest are easy runs. For my schedule, I do workouts on Tuesday and long runs on Friday, but you should find what works for your schedule. So you don't want to suddenly increase to 5-6 days, but see about adding one easy day to what you're doing already. Make sure the effort is easy and I'd probably start it shorter than your normal runs. Sustain that for a few weeks and make sure you're doing ok, and if so, then either add another day (if needed), or start adding a little mileage on your easy days.

I saw someone say the other day that there are three key areas to think about when increasing your volume, speed, and number of running days. At most, only increase one of those things each week as you build up. And feel free to hold for an extra week if you don't feel you're ready for another increase.

If you really want to get better answers and structured plans, I'd look into getting this book

u/Dont_Call_it_Dirt · 3 pointsr/running

The purpose of long runs is to build mitochondria and capillary beds. This takes time. You won't see immediate results. How long have you been running and how long are your slow runs?

A general rule of thumb is that 80% of your running should be at a slow pace. But this rule applies to runners who have built up their base mileage. You need to go base to square 1 and continue building base mileage by strictly running easy runs. Probably your 10 min per mile pace, but as long as it is in heart rate zone 2 (aerobic) or lower, you're good. These easy runs are critically important for building aerobic capacity and strengthening your skeletal system (including tendons/ligaments/joints). If you skip this base building phase, your risk of injury can be dramatically higher. All new runners should be running all of their runs at an easy pace. I can't stress to you how important this is. If you want to get faster or be a lifelong runner, the month or two this will take is a drop in the bucket in terms of time.

Speed work during this base building phase can be done as strides. Add them into your easy runs once or twice per week. Strides are 15-20 second bouts that are run at mile pace. They are NOT sprints. You won't be running on the balls of your feet. After each stride, you'll recover over the course of 90-120 seconds. Long enough that your heart rate settles. Then you can start the next one. Do the strides at the end of your easy run. Start with 5 strides once per week. You can begin increasing the number and frequency that you do them each week. These will help improve your running economy and get your body accustomed to running at faster paces.

You can safely add 10% more miles each week. Get your mileage up to 25 miles per week for a couple weeks, then you can begin doing other speed work like intervals and repetitions.

I'm speaking to you as someone who followed these rules to a T since May of this year. When I started in May I was slow. Frustratingly slow. But I stuck with the plan and got my miles up. Then I added speed work. Here's my progression since May.

Month | Mileage | Avg Pace (min/mi)
May | 24| 11:18
June | 51| 11:02
Jul | 91| 10:22
Aug | 119| 9:44
Sept | 162| 9:43
Oct | 103| 9:01

Note that the average pace listed is the average for all miles run during that month. I just ran a 5k over the weekend in 19:46 (6:22 min/mile). I'm not young either, 36.

Be patient. Slowly add miles. Train smartly and you won't get injured.

If you want a book to follow, get Daniels' Running Formula. He lays everything out that you need to do. Once you get your base mileage down, he has speed workouts in there that will kick your ass and make you faster.

u/opticcode · 2 pointsr/running

There are a few ways to determine it.

Personally I go by heart rate, using a chest strap (the wrist based are too inaccurate to rely on IMO). Once you do a max heart rate test, you can use that to set zones 1 (easy) through 5 (hard). Zone 1 is too easy to really be used much except for recovery runs. Zone 2 is where I do the bulk of my training. It's a somewhat easy, conversational pace. For me this works well because I like to run on trails most of the time, and pace will vary depending on hills, sand, grass, rocks, etc. This way I can run off effort rather than a specified pace. My Z2 trail pace ends up averaging around 10-11 min/mile, even through my road 5k pace is 7 min/mile. On the road, my Z2 pace is around 9:30 min/mile. Z3 doesn't get used too much. Z4 is a threshold/tempo or other "comfortably hard" effort. Z5 I really only hit during intervals or a 5k where I'm going all out.

The other way would be off pace, if most of your running is done on relatively flat roads. Jack Daniels VDOT calculator gives some estimates of training paces. Based on your most recent 24 min 5k, assuming that was pretty much all out:

Easy: 9:48-10:46 (bulk of miles)

Workout paces:

Marathon: 8:44 (can be used for long run efforts)

Threshold (5-15min efforts): 8:10

Intervals (3-5min efforts): 7:31

Reps (1-2 in efforts): 7:07

Notice the big gap between easy runs (9:48) and the start of the workout paces (8:44). Between that are sort of "junk miles" and because they aren't targeting any system in particular, they don't increase fitness as well as other paces.

Keep in mind, these numbers are going to change pretty fast as you increase your race performances.

Lots of great books out there on running, and most tend to follow the same general approach, with the small details being the difference.

Matt Fitzgerald 80/20 - a good primer on why slower running mixed with hard efforts can work really well

Jack Daniels - A much more specific book on figuring out a good training plan.

u/acforbes · 2 pointsr/running

That's great! Some possibly helpful recommendations/observations for you:

  1. Get shoes that are right for you from a running store where they watch your form and listen to any issues you report. Keep up on the fascia rolling work and not just your foot trouble area. It's good to regularly foam roll your legs and glutes to help keep things aligned and knots worked out.
  2. Motivation can be a tough battle. What motivates me is having a goal (eg. an "A" race) and setting not only a ramp-up training plan to it, but also some base training to get you there. Mix up your routes and hit some trails to make it fun. I have been triathlon training pretty solid since December 2015 with some lower volume off-season stuff, and I prefer the Matt Fitzgerald training plans. He has a running plan book called 80/20 Running. The idea behind 80/20 is 80% of the week low-to-moderate intensity training and 20% higher intensity. It helps prevent over-training and injury. Plus, it'll make things a little more interesting (less boredom with intervals).
  3. I can't say I recall having an issue like this. Definitely go see a doctor, at least for a well-visit and physical exam. Tell them what you are doing, your goals/plans, and what you are experiencing with your chest. Request a detailed/longer analysis be done, like EKG, to help rule out any underlying or genetic things they can't find from on-the-spot exam.
  4. With the exception of city life, you sound like me! I tend to workout later (usually bike trainer) after kids go to bed, and I sometimes run after dark with a headlamp. I'm not a morning person! I can't comment in particular to NYC and your location, but I would say to see about taking transit to a running spot if you can. Also, look for any local running clubs or groups. Start with a Google local search and Facebook groups search. Getting involved with a club is another way to stay motivated as well.
  5. For running, I usually just start with 5-10min easy (HR in Zone 1, which is under 131bpm for me). My cooldown is about the same as the warmup, but note that it can take several minutes (if at all) to get your HR back to Zone 1, depending on the workout you are doing. If I am feeling particularly tight or off, I will do some dynamic movements to open hips, core, and arms/shoulders. These include single leg swings forward/backward or left/right in front of you, walking lunges, arm windmills, and left/right upper body rotation with legs fixed. I may sometimes do static stretches a little after a workout and never before. It's important to not over-stretch before a workout.
u/ConsulIncitatus · 59 pointsr/running

I wasn't going to say anything until I saw this:

> Most of your skills are due to your size don't forget that

And now I feel compelled.

> Most runners are already lean and mean, so it seems taboo to talk about weight in these circles.

When you don't wear your insecurities on your sleeve it's easy to talk about your weight, and we do it all the time. There's a series of books about it.

> Flash back to me running at a lean 190, or 80lbs ago. Running was still hard, it's something I've never been good at.

Because you were overweight then too, with a BMI of around 26. As you later point out, it does not matter if it is muscle or fat. It's extra weight that you must move, requiring greater energy expenditure.

> but I am still much stronger than I was running, especially in the legs from squats and deadlifts

I bet your power-to-weight ratio is worse, not better. But you'll never know, so you can believe what you want.

> Some of you hear 270 lbs and picture me as this huge obese guy, but honestly i'm not THAT big, I have more a of a powerlifter body nowadays so it isnt 270lbs of straight fat.

Every fat man who goes to the gym once in a while is a power lifter.

> I was basically just granny power walking with the very little bit of glycogen I had left in my legs.

You were not out of glycogen. Nothing in a couch-to-5k program is going to put you in that position.

> I wasn't even remotely tired from a cardio perspective, its just my legs can NOT handle this weight.

Were you wearing a heart rate monitor? I am willing to bet you were in at least zone 3 if not zone 4. Lower body discomfort tends to drown out cardio vascular discomfort.

> Put a 75-100lb vest on, and we're in the ballpark.

Actually, no. This is not remotely accurate. As you also pointed out previously and know to be true, because you weigh 270 pounds your legs have adapted to moving that weight just to function day-to-day. I can barely walk while carrying 100 pounds, and I'm willing to bet you would have almost as difficult of a time. I guarantee that you would not be running with a 100 pound weight vest on if you can't handle couch to 5k.

> Imagine how embarrassing it was to see me come in limping across the finish line with a 21:45

For someone who weighs 270 pounds and is only in week 4 of C25k, a sub 11 minute mile is not terrible.

> disgusted with my performance, breathing like I had just run a marathon

But you just said that running doesn't make you tired "from a cardio perspective" so why were you breathing heavy? Also, by the way, marathon pace doesn't induce particularly hard breathing (except maybe in the sub 2:30 elite class?) or particularly high heart rate because it would be unsustainable for the time it takes to run a marathon. You mean breathing like you had just run a 2 mile speed trial. It never gets easier, you just get faster.

> Is it my cardio? Not really, I wasn't even really tired up until the last half mile and I gutted it out

If you weren't breathing hard until the last half mile it means you were not running at the right pace. For a two mile time trial, you should start breathing very hard almost immediately because you should be running above your VO2 max threshold for that short of a distance. It also means that yes, yes, it is very much your cardio. You are not nearly as fit as you think you are. You're fat. The two are mutually exclusive.

> because personally I believe cardio is largely mental.

You would be wrong. Cardio fitness is an incredibly well studied aspect of human physiology. It is not mental.

> y theory is once you reach a certain weight(and this weight is largely based on your height, amount of muscle mass, and training experience) you are absolutely fucked(and I mean bent over the kitchen counter fucked) as runner. I mean it really didn't make sense.

Why wouldn't it?

Did you take high school physics?

This is not rocket science. Try running up a hill. Is it harder than running on a flat surface? Yes it is! Why? Because you have to fight against the force of gravity. Lifting a weight is a lot harder than rolling a barbell around on the ground for the same reason. You must overcome gravity to perform work. When you move a heavier mass it is harder.

> And yet I was still like 20x faster than I am right now

No you weren't. You did not run a 2 mile time trial in less than 1 minutes.

> despite me being much stronger and a more experienced runner.

You cannot become less experienced in running over time. You can lose conditioning but not experience.

> I used to run like a runaway hospital patient. No grace, no form, no technique, no breathing, nothing.

So you were not an experienced runner then? You were a rank amateur? Got it.

> I have breathing down to a T

Which explains why you didn't start breathing hard (e.g., 1 breath per step) for your two mile time trial until the bottom 800 meters, right?

> my legs are stronger,

(but your power-to-weight ratio is lower)

> I have pretty much mastered the POSE technique

The what now?

> and I personally think I run pretty sexy for a massive powerlifter.

Again, you are wrong. I promise you that the way you imagine your fat sloshing around while you run is not the way it actually sloshes around.

> Mostly because I was in the target weight zone

You were about 60 pounds heavier than your ideal racing weight of around 155, or BMI of 21. Show me an Olympic runner in any distance (not sprinters) with a BMI of 26 and I'll eat my words.

> As your weight decreases your running performance goes up. This is what I have seen.

To a point. Most people will tell you that their race PRs are usually at higher-than-usual weight (though typically only 2-3% higher than their normal BMI which is probably 21-23). This is usually because PRs come from tapering down mileage in preparation for an event which causes temporary weight gain due to lower mileage for the same eating habits. And there is certainly a point at which your BF% is so low that weight loss equals muscle loss. It's all about power-to-weight ratio.

> Don't ever get fat.

Preach bruh.

> I am not even closed to being one of the most experienced runners on this forum

But that doesn't stop you from spouting advice now does it?

> Most of your skills are due to your size don't forget that.

... And this is why I'm bringing you back down to earth, because this is literally the least informed thing anyone has ever said on this subreddit and if you've been here for more than the 10 seconds it took you to find the "Text Post" button you'd know that's saying a lot.

Running skill takes discipline, putting in the hard workouts that most people won't do. It means constantly putting yourself in physical discomfort over extended periods of time to work toward a goal.

The beautiful thing about this is that it is almost impossible to put in the level of effort to become a skilled runner and stay fat. All I need to do is look at you and I know instantly that you are not a skilled runner and have not put in the work. You might have been a skilled runner in the past but you sure as shit aren't one now.

> Dont ever talk down to big runners and say they are not trying hard enough.

You have not tried hard enough for long enough or you wouldn't still be big.

> and running fat and being overweight is by far the hardest thing I've ever had to do in my life.

It never gets any easier. You just get faster.

u/cgull · 2 pointsr/running

Generally you don't want to use the running calculators to estimate your times... but that said I think your goal is not unreasonable. It sounds like training has been going well for you, and despite what others may tell you ("the goal of your first marathon should just be to finish"), having a goal time in mind will really help you push yourself. If you're as competitive as I am simply "just finishing" isn't enough.

Honestly, see how you feel after your first 20 miler. It will be a good gauge as to how your training has been going. Also, if you want to really step up your game pick up this book ($11.00 on amazon). It has some really good tips for overall nutrition as well as leading up to/race day nutrition. Might I suggest looking into the 10-day fat load... There are a lot of keto-haters out there, but I did it before my first marathon and all I can say is no wall was hit and miles 20-26.2 were actually my fastest.

And drink beet juice on the reg... that shits awesome (by "on the reg" I mean 3 times a week before your workouts...).

Good luck!

u/MaraudingSquirrel · 2 pointsr/running

Your legs will adapt to the stresses of running if you give them time and don't demand effort levels that they're not ready to provide yet. I agree with the "slow down" advice that others have posted. If you are a total beginner, you cannot expect to run with Meb Keflezghi levels of endurance. If you are feeling tired, slow down a bit to a sustainable pace. Mix in walking breaks if you feel like you need it.

However - and this has been really useful advice for me - slow running has its place, and fast running has its place. I'm going to take a page out of Coach Jack Daniels' book here: whenever you go for a run, you should know the purpose of the workout. Is the point of your run to develop a base for further training? to develop the heart muscle? to develop resistance to injury? to adapt to the stresses of running? Then run slow and easy. Is the point of your run to develop the ability of your aerobic system to utilize air? or to develop speed? Then run fast and hard (in a controlled way, of course).

The point is that running at an easy effort is very good for you and not something to be looked down upon. It is also a good idea to mix easy effort runs in with quality workouts (i.e., high-intensity interval workouts).

Given what you've said, it sounds to me like you're at the point where most of your running, if not all of it, should be at an easy effort level. Consider doing some sessions where you walk for a few minutes to warm up, then alternate running for a few minutes and walking for a few minutes to recover. After a while, that will get easy. Then you can gradually increase distance, pace, etc. Just build up slowly.

u/kcrunner · 3 pointsr/running

A lot of people around here recommend Pfitzinger's Advanced Marathoning. I just started one of his plans so I can't speak too much on how much improvement I've made personally.

He lists specific heart rate zones for every type of workout that you will do on his plan. It takes out the guesswork of always trying to run a specific pace. Basically, your heart rate dictates the pace you run each workout.

I've noticed that I have to run slower than usual to keep my heart rate in the correct zone (just like OP says in his blog.) After just 4 weeks I've noticed that I'm running faster at a lower heart rate and my resting heart rate is almost 5% lower.

u/dgiz · 4 pointsr/running

I have nothing to compare it to, but I basically abdicated all nutritional decision making to Matt Fitzgerald and his advice in his book.. link below. I firmly believe I needed the gels yesterday.. the immediate effect on my HR at the end seems like strong evidence.

I also avoided training with them as much as possible, but it’s a good idea to try a few and see what you like and then do a few longer runs with them. If you don’t like the taste of one, you may find others are better. I really like the Gatorade Mango and the new Maurteen gel (flavorless).

Strongly suggest you buy the book and follow his advice. It was recommended to me by a 2:25ish marathoner on r/artc as the definitive word on how to handle nutrition.

u/[deleted] · 2 pointsr/running

Just going to start my book recommendations here

I've added a small takeaway I got for each book.

  1. Endure
    Takeaway: how mental labor affects physical labor

  2. Good To Go: The Strange Science of Recovery. Takeaway: naps

  3. Sitting Kills, Moving Heals
    Takeaway: Former NASA scientist who studied astronauts during training and in their return. Says that just fully moving every 15-20 minutes is metabolically as powerful as intense exercise.

  4. Talent is Overrated
    "Expanding on a landmark cover story in Fortune, a top journalist debunks the myths of exceptional performance." of all fields including running. Takeaway: start with tiny wins instead of grueling challenges

  5. If Our Bodies Could Talk written by The Atlantic's health editor (and MD). Takeaway: the estimation of how much of our health outcomes can be improved by self care and improved environment.

  6. Matt Fitzgerald The New Rules of Marathon and Half-Marathon Nutrition Takeaway: Why Matt drinks fresh beet juice (not dried reconstituted) before a race

  7. If somebody is interested in "woo" about health & athletic performance Edgar Cayce's Handbook for Health takeaway: worked for me

  8. Living Cuisine: The Art and Spirit of Raw Foods (Hawai'i author.) Takeaway: The Atlantic just recently pointed out salads as a differentiating factor in a healthy diet, she makes it fun.

  9. Kundalini Yoga for Youth and Joy. (Or anything Yogi Bhajan on diet or postures.) I lived and studied in a yoga community for five years that was Kundalini-based, but practiced yogas from all traditions. Takeaway: good prep for higher intensity sports

    Edit: tips on a separate post :)
u/_csharp · 5 pointsr/running
  1. Books - Bought Faster Road Racing a few days ago. Hoping to gain some wisdom from the pros.
  2. Training programs - In the past, whatever I found online that fit my schedule.
  3. Reading - A while ago I read Eat and Run by Scott Jurek. I was amazed at how he made the best of whatever little he had growing up. Lots of good info about food and running.
  4. Podcasts - I don't listen to any running related podcasts. I did listen to episode RA068 of Runner Academy podcast only because it featured Peter Sagal from NPR. I'm a big fan of Wait Wait Don't Tell Me.
    Edit: Words
u/White_Lobster · 5 pointsr/running

> I am not sure if just running 5km each day and slowly getting faster is the best way to go?

This is a common mistake, since it seems like it should work. It won't. Training like this will lead you to plateau very quickly. If you do break 18 using this method, you probably could have gone much faster with smarter training.

Check out Pete Pfitzinger's Faster Road Racing: Follow the section on building up a base and then choose a 5K training plan based on your goal mileage. Get a heart rate monitor and follow Pete's advice on run pacing. It's a lot of information to digest, but sub-18 is a pretty big ask and requires smart training. Even if you don't break 18, you'll know more about running and racing than most people.

Good luck!

u/realone550 · 1 pointr/running

So it really depends on your goals. Did you calculate your VDOT from your 5K time? Are you trying to run a marathon? Perhaps that indicates that you have speed, but aren't trained as well in endurance (in which case, you'd emphasize long runs, making sure you can complete them and less emphasis on pace for long runs).

I'd say work out a schedule (perhaps by reading a sample schedule), and try it out for a week or two. If you can easily complete the different types of workouts, then adjust it up. If you want a scientific way of making sure you're in the right zone, then you'd have to calculate % of maximum heart rate.

But yeah, maybe every few months or so, retest your VDOT number and readjust.

I highly suggest picking up a good book such as "Advanced Marathoning".

u/mcgreddit · 2 pointsr/running

"Eat & Run" by Scott Jurek is a great, quick read. Jurek is one of the greatest ultra-marathoners ever and was featured in Born to Run, etc. He writes about how his upbringing affected his impressive ability to endure, his unconventional training methods, and his strict vegan diet. It also includes some pretty delicious recipes...

... That being said, "Born to Run" is one of my favorite books of all time. Everyone, runner or not, should read it.

u/HtotheZ · 1 pointr/running

Awesome you'll do great! The two books I used to get an idea of my custom training plan were , Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program and you could use the running chapters from Be Iron Fit: Time-Efficient Training Secrets For Ultimate Fitness I'd recommend reading and then blending to make a plan that works for you. I didn't agree with all the run fast tips so blended with others. Also try and get these in paperback as there are charts and such that are hard to read via ebook version.

Good luck!

u/toodamnparanoid · 3 pointsr/running

It all depends on the kind of shape they're in. This included my own mother when she was sedentary and wanted to get into shape like the people I coached. She was overweight and about 60 at the time. In one year she went from couch potato to finishing a half marathon in 2:45ish with no injuries and maintained that on her own after for several years.

For someone who is healthy, active, and only 23: read up on the best way to race a 5k, then go run the 5k. You should feel like you are about to vomit and fall over right after you cross the finish line. From there you can put together a good baseline.

Check out Daniels Running Formula for a chart/graph that you could then use for all sorts of paces. It's one of the best books for medium distance I found. If you want to specifically go for marathons, after you've done your first transition to Advanced Marathoning for some amazing training schedules.

u/NiceOneBrah · 1 pointr/running

First of all, congratulations! I'm not sure it's necessary to take an entire week off, but it might be helpful to reduce your mileage and throw in some slow recovery runs for the next week or two.

Depending on what your goals are, it might be helpful to further build up your base level of aerobic fitness by increasing your weekly mileage before you begin training for your next half. I just bought a copy of Faster Road Racing by Pete Pfitzinger, which has a number of great training programs for building up base mileage (as well as for specific race distances).

u/DreamCheeky · 2 pointsr/running

Socks is incredibly nice to get. I also enjoy any running material....if he's newer to running then perhaps the following books (which are super cheap) would interest him:

  1. Feet in the Clouds

  2. Eat and Run

  3. Born to Run

    There's plenty of others....but a good read is nice after a nice run.
u/dqontherun · 1 pointr/running

IMO, nutrition is just as important to "train" as your actual fitness. Eating four hours before the race is fine, but you may have to adjust and eat much more if you're going to leave that much time before the race before consuming more CHO.

I wouldn't worry as much about the electrolyte capsules, the bonk was from inadequate CHO during the race. You have to aim for a minimum of 30g/hour, but ideally 60-90g/hour if your stomach can handle it.

For gels I would try the new Maurten "gels" or carb drink. The gels are like nothing I've ever had before. The consistency is like Jell-O and they have a very neutral flavor. They are so much easier to consume than any other gel on the market since they all have the consistency of glue. The drink is also good if you normally carry fluids with you.

Anyway, I'm rambling, if you are serious about getting your nutrition straight, you should look into Matt Fitzgerald's book. It really helped me set a base of knowledge and then I tested out what worked best for me.

u/aePrime · 1 pointr/running

Here are some books, but nothing specific to injuries.

If she likes the Oatmeal, this is a must-have.

The Terrible and Wonderful Reasons Why I Run Long Distances

The classic. It's a good read. Take the science with a grain of salt.

Born to Run

Bill Rodgers auto-biography. An entertaining read, but not greatly-written.

Marathon Man

If she's science-oriented, this is a great book. I love this thing:

What Comes First, Cardio or Weights?

u/zorkmids · 1 pointr/running

Good advice here. Plan looks basically good. If you want to add more overall distance, lengthen the easy runs. Make sure you take it easy on your long runs and recovery runs. Distance builds endurance, and the pace doesn't matter much. Most beginners try to run too fast.

Definitely work on your diet. Eat plenty of carbs (60-70% of your total calories). Whole grains are better than refined carbs. Cut way back on fried foods, sweets, and fatty meats. Check out the New Rules of Marathon Nutrition for sensible, non-dogmatic advice.

u/roadnottaken · 5 pointsr/running

Two great books with excellent marathon training plans are:

u/TheOnlyCaveat · 2 pointsr/running

As I mentioned in another comment, I went completely vegan overnight about a month before I ran my first half marathon. My diet before going vegan was very heavy on meat, eggs, and cheese, so it was a BIG change for my body. The results? I felt better than I'd ever felt before, with tons of energy. I recovered from my runs more quickly, I ran faster, and I completed my half marathon about 15 minutes faster than I had thought I was capable. I've been vegan ever since then, and have run a couple marathons (8 weeks apart) as well as doing high mileage on trails (longest run was 30 miles on some gnarly trails). I was vegan all through a pregnancy while continuing to run, and am now running about 40-45 mpw and feel great on a vegan diet.

I have heard that the book Eat and Run by vegan ultrarunner Scott Jurek is very good, although I myself haven't read it.

u/sunburnt · 1 pointr/running

I have used a stick before, but one with rollers like this one:

In my experience, the stick doesn't work nearly as well as a foam roller. For what it's worth, this the foam roller I use:

The reason I like the roller more is because I can put a lot more weight on the area I am massaging with a foam roller. I feel like I am getting a deeper massage that way.

The stick is very nice for travel, though.

u/sonofmad · 2 pointsr/running

You run in jeans?! Damn, I don't get that, but to your question, both the FlipBelt and Spibelt are very popular. I've had the SPIbelt for... 3 months now, and it's held up pretty well. The elastic band has stretched just a bit, but it controls bouncing very well and will fit more than just your phone if you want to bring gels or cards/cash with you.

u/KisstheCat · 1 pointr/running

Not sure if this will help with your iphone issue but try getting your phone to be close to your body for warmth. Something like spibelt underneath your layers would work great. Or a form fitting layer with pocket will keep your phone close to your body and keep it from bouncing.

For your latter question, how about compression shorts and wear your regular shorts on top? Keeps your legs from roasting and two layers to keep warm.

u/slacksonslacks · 2 pointsr/running

Try reading this. He does a great job of explaining when and how to use gels.

I think using them on 10 mile runs isn't necessary, and you can train your body to better use fat stores for energy by foregoing a gel on a run of that distance. When you do your longest runs leading up to the marathon, that's when you should practice with gels. I disagree on one point with the previous poster- I think taking a gel 15-20 minutes before a marathon is a good idea. They are made specifically to give you quick energy, and while other foods can do the same thing I think gels do a good job of getting you that energy quickly and efficiently.

u/Batman_00 · 1 pointr/running

My bluetooth headphones are these £19 Anker ones from Amazon. Im not an audiophile but i think they're really good value. Definitely sound good enough for me.

I listen to audiobooks for slow runs and for the first 80% of my long runs. Music for the end of long runs and for faster runs.

u/dafastestogre · 3 pointsr/running

It sounds like you're taking enough recovery then. If I were you I'd also look into buying the Dr. Jack Daniels running book; . This will give you a good idea of what splits should look like for certain paces across most workouts and races. Just seeing the runners world plan means you're just seeing basically one out of 70 plus columns from the book with no reference of what your splits are actually suggesting you are capable of. This book is truly a running bible and will help you better understand your training now and into the future.

u/-Yahara- · 5 pointsr/running

First change is you need more variability both in your pace (easy runs should be A LOT easier), and you should vary your weekly mileage as well. Every 3rd week or so do a week of lower mileage to let your body recover.


Plug your most recent 5k into this calculator , and you'll see your correct training paces.


I'd keep ht monday 5miles with 3 at tempo (your tempo pace is close to where it should be based on your 5k time), but for sure add in some much slower easier runs (perhaps on non-recovery weeks you can do 1 longer (10+ mi) easy run and a few shorter runs instead of a bunch of moderately hard runs in the 5-8 mile range).


Check out a book like Faster Road Racing ( for programs, or even an online program like Hal Hidgon if you want to do a half marathon with a training plan


u/obligatory_mom_joke · 2 pointsr/running

Have you read Born to Run? He talks a bit about flat feet and the benefits barefoot running can have. One of the people in the book actually increased their arches after changing their running style and footwear.

The arch is one of the strongest architectural forms. No builder would ever push supports up into the arch. It would completely negate the strength of the arch. The same may apply to your feet. Why add support to something that is stronger without it? If your feet are truely flat, this may not be an issue.

u/ctingyu08 · 3 pointsr/running

+1 to the library (that's how I first got a hold of the plans), but FWIW, I've had great success with Pfitz's training plans and think the $18+ for the book is well worth it, given the price you'd pay for other quality training plans out there.

u/CBFTAKACWIATMUP · 8 pointsr/running

Whether or not you hit the wall not only is a matter of training but also having and carrying out a solid in-race nutrition plan. The wall hits people because their lower bodies run out of glycogen, and they haven't sufficiently re-fueled those stores with carbohydrate during the race.

Matt Fitzgerald and the Hanson brothers are among the few experienced running writers who seriously get into fueling during races, and they may be worth a read for finer points.

But in general you need to work on fueling during long runs. Thankfully, Chicago's drink stations use Gatorade (which contains carbs; low-cal drinks like Ultima do not), and if you prefer to fuel that way you can practice hitting the Gatorade every 1.3 miles during training runs. You could also practice with gels or gummy-style fuel like Shot Bloks, but that gets a lot more pricey than Gatorade, and Gatorade has the added benefit of also rehydrating you.

Again, others get into the finer points of marathon fueling much better than I just did, but that's a place to start if you want to avoid the wall.

u/Simsim7 · 2 pointsr/running

>Will I Ever Qualify For Boston?

It's 100% up to you! This may sound a little controversial, but I think almost all healthy persons can BQ if they really want to. It's all about priorities! How bad do you want it? What is important for you?

>Is there anyone hear who has gone from a 4:30+ hour marathon to a 3:30ish marathon?

Not exactly, but I went from 4.35 to 3.55 in 1 year. This year my goal is sub 3.30, and I am pretty sure I will make it if I avoid serious injuries.

Overall I think you are running too few miles. What if you gradually build up your weekly milage to your previous peak at 50 miles? What if you run 6 times a week instead of 4-5? What if you don't drop your weekly milage when you don't have a race coming up soon?

If you decide to increase your weekly milage you will have to slow down, and drop some tempo runs. To be honest, I don't think you need many tempo runs to hit 3.30. You can add them after you have increased your milage and got used to it.

Also, you will need to sort out your injury. You might need some rest and possibly some other running shoes?

Another question is weight? Are you at your optimal racing weight? If no, then I recommend Racing Weight: How to Get Lean for Peak Performance by Matt Fitzgerald.

u/reredditnogetit · 1 pointr/running

i started on hal higdons and ended up not liking it. too much just running, not nearly enough quality to make me feel like i was improving.

i picked up Jack Daniels Running Formula and really, really like it. it has plans from general fitness to 800m to full marathons. i recently PRed my half after doing his blue fitness into an HM plan, all the while i was getting faster on my easy days. the book teaches a lot about programming weeks, which i consider to be the most important thing one can take away from this book. its worth checking out imo.

u/ChickenSedan · 3 pointsr/running

Since you have the running background and are interested in improvement, I'd recommend picking up a book from one of the better known coaches. Two very well-regarded resources are Pete Pfitzinger's Faster Road Racing or Jack Daniels Running Formula. For more information on different training plans, check out the Summer Series from /r/AdvancedRunning.

Not only will you find training plans for various distances, but you can read about the philosophy behind the training: What is the purpose of each run you do? How do you structure a training plan for optimal performance?

Edit: And now that I see what the bot linked, I HIGHLY recommend reading /u/itsjustzach's Bicentennial Race Report.

u/incster · 6 pointsr/running

Racing Weight and Fitzgerald's New Rules are both good resources.

Be careful, though. Eating disorders are way too common in endurance athletes, and have ended many running careers. If you are not overweight, it is better to eat a healthy diet, train well, and let the weight take care of itself.

u/occamsquattro · 1 pointr/running

Awesome thanks. And great gif!

I'll definitely read the FAQ. Since I have no experience running, I have no idea how tough this is actually going to be. My only comparison is starting hockey four years ago having never done it before. It's easily the most intense workout I've ever experienced. Having learned to push through your body saying "dude, what the fuck, this isn't cool anymore", I'm not as worried about the discipline aspect of it. The thing I'm most worried about is getting fatigued or injured and having my schedule slip. It's so tight, I can't afford any mistakes.

I recently picked up this, because I write software all day and my back is always tight, and it's awesome. I also just picked up some running shorts and shirts today, so the only other major purchase on my list is shoes. I think I'll wait until I'm up around 5+ miles before making that purchase.

I can keep people updated -- maybe do a weekly update on my progress -- if there's interest.

u/linuxpng · 1 pointr/running

It's like a fanny pack, but is elastic and stays in place. I have a phablet phone so an arm band is out of the question.

The microsoft band is a fitness tracker that has a heart monitor, gps, and simple smart watch features.

u/rj4001 · 1 pointr/running

Sure, probably should've included that. I have been running competitively since 1992, and have raced every distance from 400m to marathon. From 2004-2008, I was coached by Jack Daniels in Flagstaff, AZ. I draw heavily upon that experience and Daniels' Running Formula in my training. When I'm physically sound, I train 80-100 miles per week.

My training has been sporadic the last three years as a result of a sports hernia. Surgery last summer left me slightly improved, and a follow-up surgery last Wednesday will hopefully put me in a position to be more competitive. Leading up to last week's surgery, I was training ~60 miles per week.

Last month, I ran my first race in 3 years - 5k, 17:02. Not where I want to be, but I was satisfied given the circumstances. PRs at other distances: 2:51 marathon; 1:17 half; 34:22 10k. I'm not setting any records out there, but I worked hard for those times and I'm proud of them.

I have no formal experience as a coach, but I have provided training plans and guidance to many friends, family members, and coworkers over the years. Also, I recently went through a program offered by NFHS and USATF, and am now a certified track and field coach.

u/skragen · 1 pointr/running

Makes sense. I'm doing NYC too, but probably won't practice much until I do runs over 10 miles (I just started training for my first half).

I see you said you don't want a fanny pack and someone suggested a spibelt below. I wear a flipbelt and love it (and I would never wear a fanny pack). A flipbelt is just a stretchy flat tube of fabric that I can't even feel while I'm running and it doesn't bounce. Holds my phone (in ziploc bag to not get wet), stroopwafels (also in ziploc bag), keys, and whatever else and works great to tie my jacket around if I get hot.

u/aggyaggyaggy · 2 pointsr/running

Here are a few possibilities to explore:

(1) You're not doing enough strength training. Having big ol' muscles helps stabilize your other muscles. An expert would put you on a treadmill and show you that many of your muscles aren't stabilizing the others as they should.

(2) Look up Active Release Technique and you'll see all the sorts of things that can happen to a muscle over time, especially if you were inactive for a long time as is implied in your post. A physical therapist can work these things out rather quickly. Make sure you see a PT with a specialty in sports-related injuries.

(3) Running form. Small issues are exaggerated over longer and longer distances and as your muscles stretch during a long run. I don't think I need to say much about this besides the recommendation to get a running coach.

(4) If you have been sedentary for a while, your muscles/tendons will still require a few more months to regrow into runner's form. Your bones will take more like 9-21 months.

(5) Stretching is good, add a foam roller. Use YouTube videos and this foam roller:

Hope this helps. Just some guesses and general advice.

u/bark_bark · 10 pointsr/running

This book is good to help you learn about more about the science and ways to measure progress. It also includes some workouts and training plans. I believe that once you understand the "why" behind your training plans and runs, it will help you be a more focused runner. Advanced Marathoning

u/ramori99 · 2 pointsr/running

I run with my bulky phone. But I use/wear a Flipbelt, which I highly recommended. The phone slides into the belt (along with my keys) and when I’m running, I don’t even know it’s there.
Paired with Bluetooth headphones and it’s a perfect solution in my opinion. I use Runkeeper as an audio coach, played from my phone.
$20 from Amazon, much less than buying a new smart watch,

FlipBelt Level Terrain Waist Pouch, Medium, Black

u/drseamus · 1 pointr/running

Aside from the plans themselves this book covers everything. It's a great resource. Diet, pacing, stretching, and the science behind all of it. It goes into heart rate training and everything. Highly recommend.

u/IncredibleDreams · 3 pointsr/running

You might want to invest in a copy of Pfitz's Faster Road Racing, where the lowest volume half marathon plan starts at 30 mpw and a 10 mile long run.

I am no expert, but I have read several different plans now. I think it's fair to say that with ~20 mpw currently, you would likely be happier come race day if you prioritize building up gradually (~+10% mpw) but fairly steadily (recover/consolidate every 4th week) to 35-40 mpw instead of your target 25-30 and spread over 5 days instead of your target 3-4. You can do three quality runs a week at this volume -- a couple of threshold/tempo intervals/runs (might want to base one on hills) and a long run -- with the others be easy/recovery runs. The other runs can incorporate some strides.

A valuable part of a formal training plan is getting the taper right, but you can probably piece this together from internet sources.

u/BigFatBallBag · 2 pointsr/running

Bought these Anker headphones from Amazon a while back and can reccomend for running:

Come with a variety of earbud sizes which I would recommend experimenting with to make sure they are comfortable and stay in your ear. Battery life is good and the volume control is smaller than other Bluetooth headphones I've used, so doesn't feel heavy and smack you in the face. Also comes with a small clip which I use to keep the volume control in one place attached to my collar. Bluetooth connectivity is good and sound quality is decent but nothing mind blowing if youre an audiophile. Hope this helps.

u/Buttersstotch18 · 2 pointsr/running

The Terrible and Wonderful Reasons Why I Run Long Distances is one that I love. Easy to read and he feels very much like an everyman.

u/RLisloveRLislife · 2 pointsr/running

Friend recommended these to me and I've liked them. They stay in my ears and are comfortable.

u/Vlad_the_Homeowner · 10 pointsr/running

1) There's no way carrying a phone is a significant concern from a chronic injury perspective; tell them you're giving up running and taking up skateboarding, I was diagnosed with advanced arthritis in both wrists at 25 from skating, running is infinitely safer. But there's no use fighting it, parents have the upper hand on such matters, so you might as well start working on solutions.

2) Why do you carry your phone? Music, GPS, safety? For the first two (this is probably bad advice from a parent perspective) I'd probably refuse the fanny pack and try to leverage in a decent running watch instead of holding your phone. If it's a safety issue, I get that.

3) I started keeping my phone on long trail runs, as much as I hate taking anything with me. I use SPIbelt, it's surprisingly comfortable, and it's only as big as your phone. Honestly, it's a helluva lot more comfortable than carrying in your hand. The weight distribution is on your lower back, you can't really tell it's there. It also sits under your shirt, so you can't see it either. I've also heard positive reviews of FlipBelt.

4) I have an arm band that I found somewhere and keep it in my pack for when my iPod or GPS watch is dead and I use my phone instead. It works. I know a lot of people like them, but I'd still take the SPI-belt. But I'm 40, married with children, so I really don't give a damn about the fanny pack stigma anymore; I can see how you might feel different.

u/con_moto · 2 pointsr/running

As others have said, your daughter will be better prepared by taking self defense classes and running with pepper spray - the kind that straps to her hand so that it's right there should she ever need it. I like running with this one:

u/thedumbdown · 2 pointsr/running

True. I've certainly become a more efficient athlete and lifting is really just one aspect of what has gotten me here. It certainly isn't responsible for my speed gains. We all know that comes from lots of quality work and miles. The trick for me is that I spend no more than 30 to 45 minutes each session lifting as opposed to the hours that a bodybuilder spends. I also do core work and stretch in the same sessions. My goals in lifting are that I want to look proportional and to be strong throughout my whole body. Anyway, a year ago:

  • my cruising pace was about 8:15/mile and is right at 7:30 now - I've had the goal of BQ'ing for a couple years now and have been trying to be smart about it. I ran a 20:41 5k a week ago, which is the first time I've ever run a 5k purely to see what time I could get. I have A LOT to learn about tactics and pacing for races, but I sure I'll be able to hit 18 minutes once I understand how to run that specific race.

  • bench was ~100 and it's 160 now and I'd say my other % gains have been similar in other areas. I'm happy with those numbers and really don't want to go much higher in an effort to avoid bulk.

  • I was running 4 to 5 days a week averaging probably 25 miles a week and I'm more after today I'll have 43 miles for this week leading into Ragnar next weekend.

  • I'd never thought about flexibility before because I'm naturally loose; however, once I had my first ITBS problem, that changed dramatically and I stretch & foam roll just about every day.

  • My diet, which is certainly a huge part, has essentially stayed the same and admittedly could use some work as it's the weakest aspect of my training. I've read Race Weight by Matt Fitzgerald and it just didn't sink in at all. I really wanted it to, but I'm going to try again once I finish Salazar's Guide to Road Racing.
u/MisteryMeet · 2 pointsr/running

I'd recommend getting this this book. It shows you how to set up an entire training plan based on your preferred distance, and the author has two PhDs in physiology.
His philosophy is the least amount of effort for the greatest amount of improvement.

u/Zebeszilla · 7 pointsr/running

Runner's world. Ugh. Stay away from that garbage, and definitely don't pay for anything from them. You won't get to sub 3 that way.

I know plenty of people use Pfitzinger (you'll see references to Pfitz 18/55 or Pfitz 18/70- 18 weeks, 55 or 70 miles a week). His book is only 14 bucks.

Also, I don't know if there are rules here against linking to letsrun, but there is some good stuff there about training & marathon training (more so in the past...these days, there's more garbage than good training advice).

Marathon training

Key marathon workouts from a Canova training program

u/baddspellar · 2 pointsr/running

It depends on your goal. You have plenty of time to train properly for a December Marathon, if you desire the challenge of moving up in distance. On the other hand, some people prefer to work on their speed at shorter races before moving up in distance. That's less common these days, but it's a legitimate strategy.

Higdon, Pfitzinger, and Hanson have good books that offer training plans. You could do well with any of them.

u/chiquitatarita · 3 pointsr/running

Try these They wipe clean easily and don't fall out of my ears. I love them!

u/Thesealiferocks · 8 pointsr/running

I have been told Higdon plan is not the best for a BQ time. I am currently trying for BQ as well and have been using Pfitzinger 70/18 plan. It's really rough because the first week you start is 53 miles. It tops out at 70mpw which is more than I have ran in a week before. I have been told maybe people have either lowered their time significantly or BQ'd using his plan.

If you are interested, here is an idea how the plan works. To get more in depth about his workouts (which ones are tempo and how fast to run on certain runs) I highly recommend his book. I've been running for about 4 years and learned so much after reading it.

u/DianeMadeMe · 1 pointr/running

I've seen a couple of suggestions for duct tape which is effective but a little harsh. You got the blister because of the friction between your sock and your foot. You have to eliminate the friction so the sock rubs something other than your toe.

Right now I'd recommend silk medical tape. It is very sticky, holds its adhesion well, and won't rip the hell out of the edges of your blister when you take it off like duct tape will.

DON'T use Neosporin under it when you run. The tape adhering to skin will cause your sock to rub the tape and not your toe. If you have a lubricant between you and the tape, it defeats the purpose. Same thing with a band-aid. The gauze part of the band-aid will just rub and make it worse. Otherwise ammoscanner's advice is great.

PS- I do the same thing with plastic tape to prevent blisters in heels.

u/bit_inquisition · 1 pointr/running

I bought these Sennheisers. The cord is short and it works perfectly with my arm band (there's an extension for a waist-band). They also sound great.

u/jangle_bo_jingles · 3 pointsr/running

To be honest, its not a great plan.

You would be better off buying a copy of 'Daniel's running forumula'
and working through his general fitness plans - they all have a colour - white, red, blue, gold. The red and blue plans look like this

u/neilp7 · 3 pointsr/running

Two things I learned from Reddit about ITBS.

1 ) This stretch routine is great.

2 ) This IT band compression wrap works great.

u/Meth0dd · 2 pointsr/running

Does it need to be an arm band?

I use this.

Its lightweight, compact, expands large enough to fit my phone, wallet and keys easily. With just my iphone on normal runs it doesn't even bounce around. Doesn't even feel like its there. Very happy with it.

u/EtherGnat · 2 pointsr/running

I'm kind of fond of The Grid roller. As a bonus it's hollow so when I travel I can stuff my socks and underwear in it and still fit it in my carry-on. I just wish it was slightly longer sometimes.

u/jon5isalive · 2 pointsr/running

Exactly. Eat the right foods and you'll both lose weight and make running gains. I recommend this book for diet plans. By Matt Fitzgerald.

In the book he describes a really simple way to choose your diet. Categorize foods in groups in this order: 1. Vegetables 2. Fruits 3. Nuts/seeds 4. Fish & Lean meats 5. Whole grains 6. Dairy 7. Refined grain 8. Fatty meats 9. Sweets 10. Fried Foods.

Basically all you need to do is eat more veggies than fruits, fruits than nuts/seeds, nuts/seeds than fish & lean meats and so on. Bias your diet toward the food groups on the top of the list and you'll be good to go.

u/deds_the_scrub · 6 pointsr/running

Pick up Racing Weight.

Basically, just improve your diet by eating more good things. By increasing the amount of good foods (fruits, veggies, beans, lean meats/fish etc). you automatically limit the "bad" foods from your diet. Think more about what to add to your diet rather than take away.

u/P-dubbs · 1 pointr/running

My two favorite running books are What I Talk About When I Talk About Running and Run Gently Out There. The /r/AdvancedRunning Book Club also has a good list.

u/jibasaur · 2 pointsr/running

I had a bout of ITBS/runner's knee earlier this season and this strap pretty much took care of it.

I also kicked up the rolling and stretching of my TFL and glutes, as well as increased my hip and core workouts, but for help during runs I started wearing this.

u/robotsapproach · 1 pointr/running

Advanced Marathoning is dense with great information!

The first 2/3 of the book covers everything from mitochondria and glycogen to heart rate ranges for various types of training runs to how much water your stomach can digest over time and how to drink on the run. An endless number of gems really, I love to just open the book up and read a page and see what I learn.

The last 1/3 is the various training schedules based on your weekly miles...up to 55/week, up to 75/week, and beyond.

Ive bought other running books but this is the first one that was full of information you don't naturally encounter on the web.

$13 at Amazon

u/RunnerDavid · 7 pointsr/running

I use the flip belt and have to admit that I love it. I just love that it doesn't look like a belt and that I can even tuck it under my shirt if I want. It fits my 6" phone but it is a tight fit. I don't often run with my phone, anyway.

u/josandal · 7 pointsr/running

You might want to check out Jurek's book, Eat and Run. Even if you skip past all the "this is how I became an amazing runner" stuff, he has some really just rock solid vegan recipes in there, including for race-day items, I highly recommend it.

u/OrneryFellow · 1 pointr/running


I started running to compliment my hiking training. Now I do hiking to compliment my running training. I fell in love and was in much of the same boat as you are: where do I go from here?

I decided to do a half marathon to keep going. My first half is this Saturday and I followed (Hal Hidgon's novice training program)[].

Also, I had the same problems with headphones. I ended up getting these:

(Sennheiser PMX 680 Sports Earbud)[]

I can't vouch for them yet, because they're still being shipped, but there are a lot of good reviews.

u/dmsmadball · 15 pointsr/running

Would that be the Tarahumara indians? Featured repeatedly in this book Born to Run - an AMAZING read, highly recommend it

u/OverHydration · 3 pointsr/running

1 - I just finished Running for Fitness (recommended on the wiki). What is a peak as in the program here? Is this the same as a tapering phase? If so then what's happing here between the peak and the taper?

2 - According to Running for Fitness you can run a 5k or 10k just about every weekend. Since you tend to reduce mileage towards the end of a program would I continue that reduced mileage if I want to continue racing every 2-3 weeks or so? How about 1-2 months?

3 - Is Running Formula a good book to learn about running 5k and 10k (I plan to really only run these)? Any other recommendations?

u/dukes14 · 2 pointsr/running

Hey, I'm right there with you on the ITBS issue. This IT band strap from Amazon was an instant improvement. It's a band-aid to the real problem, weak hips, but at least I can run! Good luck!

u/thepatman · 2 pointsr/running

Are you specifically looking for in-ear only, or are over-the-ear 'buds' OK?

Personally, for safety reasons, I always use over-the-ear/earhook, like these. This allows you to run without putting the bud completely in the ear canal, meaning you are far more likely to hear noise around you.

u/Tweeeked · 3 pointsr/running

I'm not an expert by any means, but I have read a lot, so I will give you some of my thoughts based on my readings. However, I highly recommend you research this yourself, and thus draw your own meanings. My two favourite books are Road Racing for Serious Runners by Pete Pfitzinger and Daniels' Running Formula by Jack Daniels.

For your "high quality" long runs, Pftizinger recommends doing them twice out of every three long runs (so take it easier every 3rd week). His quality long run is the progression run, where you start ~1:30 slower than your marathon pace and end the run ~45s slower than your marathon pace.

Daniels in his half marathon training plan has a number of different quality long runs. One is 10% of your weekly mileage at marathon pace, while another is a variety of intervals of easy, marathon, and threshold pace.

As a word of advice, don't do your long runs at your half marathon pace. Generally, tempo runs are run at 15k-half marathon pace and you would never do a tempo run for that long. Doing your long runs too hard will force a longer recovery, and your other workouts will suffer (according to Pfitz).

u/RiceOnTheRun · 1 pointr/running

Check out Daniel's Running Formula, it's what my coach used and it felt pretty effective to me at least.

I would suggest a lot of Interval paced training, assuming you already have a strong base to work with. Speed workouts when it counts of course, but from what I remember, Interval pace is the bread and butter of mid-distance events like the 800.

u/VicunaLlamaAlpaca · 3 pointsr/running

It never hurts to add a faster day a week if you feel up to it - and that can be the 4th short run OR the middle section of a longer day - but mostly I meant to simply add more easy mileage. You can look at Higdon as linked above, or even some of the more advanced, structured plans; those though you'd need to work up to consistently running probably 25-30 MPW over 5 days per week before jumping on to them.

u/drinimartini · 9 pointsr/running

If you want to learn more about ultras and distance running in general I highly recommend this book. It's a really great read.

u/kmj442 · 3 pointsr/running

Read Born to Run by Chris McDougall. It is a great book and quite insightful. After you are done, get your friend to read it. When he is done ask him when he wants to go running with you.

u/stubertmcfly · 0 pointsr/running

I followed the training plan in this book for my first marathon:

My best recommendations are for you to respect the distance and not ramp up your mileage too quickly.

u/redavid · 4 pointsr/running

I think you're better suited with a can of pepper spray than a knife.

I have a small can with a hand strap that I like.

I'm not aware of any states that ban it outright, though it's possible some might have limits about strength or size.

u/-Seattle- · 2 pointsr/running

I had the same question a while ago and searched this subreddit. I saw a recommendation for this book: The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond ""the Wall"". I highly recommend it. It really helps.

Having said that, here is what I do:

  • If I run under 60 minutes in the morning, I don't eat anything before it
  • If I run over 60 minutes, I eat a banana and a toast with any topping I feel like (honey, cream cheese, etc...) one hour before the run

    I also drink a double espresso first thing in the morning.
u/Fuck_Cilantro · 2 pointsr/running

I highly recommend a runners belt. I've used Spibelt and the Nathan 5k and have been happy with both.

u/Public_lewdness · 9 pointsr/running

I cannot recommend Jack Daniel's book enough! It has fantastic explaining training concepts and making it understandable. It also has specific training plans for every distance from the mile to the marathon.

The 2Q plan dictates two hard workouts per week. One is usually tempo or interval work, one is a long run. Other than those two workouts you just run easy whenever to meet a certain distance per week. I workout hard Tuesdays and Saturdays and then the rest of the week it doesn't matter which days or distances I run ... as long as I get my mileage for the week in.

u/HyperLithium · 2 pointsr/running

I do not have those and, personally, woudl find it hard to spend $50 on headphones I would be running in and probably ruining. That is just for myself, however.

Phillips Over the Ear

I have those and they have worked well for me. They sound just fine (for running) and stay on my ears pretty good.

u/sfandino · 1 pointr/running

Probably yes. Take into account that the way your body strengthens is mostly a cycle of breaking muscle at the microscopic level and then repairing it. If the needed materials (protein but also carbohydrates) are not available because you are dieting, that is not going to happen.

There is an interesting book on the matter: Racing Weight.

u/BeatsAntique · 3 pointsr/running

I used a modified version of Hal Higdon's for my first half marathon. Actually I pretty much just ran 5-6 days a week with one long run a week, adding a mile each week and topping off at 12.5 miles a few weeks before the race.

I would suggest reading Pfitzinger's Avdanced Marathoning and adjusting the training schedule to be for distances for the half. A 12 week program might be enough for the half.

Try and run on segements of the course for some of your long runs and if you can't make it to the course try and train for the same elevation profile as the race you'll be running. Best of luck, with 3 months to go you should have no problem racking that 7 mile long run up to 12+

u/fortunefades · 3 pointsr/running

Maybe check out Advanced Marathoning and pick a plan that best suites your desires and ability.

u/TheBarbarion · 2 pointsr/running

SABRE RED Pepper Gel Spray - Police Strength - Runner with Adjustable Hand Strap (Max Protection - 35 bursts, up to 5x's More)

u/MechanicalTim · 2 pointsr/running

Yes, it helps, but I would not rely on it for a marathon in the rain. The most common solutions I've seen recommended here, that I have also tried myself, are NipEaze and Transpore tape. Squirrel's Nut Butter also gets a lot of recommendations.

u/jackcrack2011 · 4 pointsr/running

You should check out Jack Daniels Running Formula, it is a wealth of information for training and covers almost everything you're asking about including breathing, pace, cadence, as well as training plans for runners of all paces. You can find it [here] ( on Amazon for about 20 bucks!

u/CluelessWanderer15 · 1 pointr/running

I've been using these for years:

They have some durability issues so I get a new pair every year but the price is nice.

I don't like using the in your ear headphones and would go for a wireless version of the above if the price was right and it had like a 12 hour battery life.

u/Twyst · 2 pointsr/running

I used the Hanson Marathon Method (HMM) for my second marathon. I did a much longer breakdown of how it went and my previous training here:

TL;DR that long post: I didn't bonk at 16 and finished feeling as good as could be expected. After I found out there offered custom training schedule and such I started using their online coaching service. But, they've also published a book that I highly recommend.

u/Minicomputer · 1 pointr/running

> Any advice in training for a 5k/10k?

Here are some 5K training plans to choose from.

Daniels' Running Formula will make you knowledgeable so you can be a smart runner and train in the most effective way.

u/Tahlkewl1 · 1 pointr/running

They are light, stay in place and sound great. They still allow for ambient noise.

u/kevindlv · 1 pointr/running

I used Hanson's to train for my first marathon. I thought it was a good plan and would recommend it. You can find the basic plan outlines online but I'd recommend reading the entire book as they go into the individual workouts in more detail.

u/glyxbaer · 1 pointr/running

Sorry, endomondo, but I think I can contribute to the discussion ;)

It depends, I use a belt (Deuter Neo belt 2) if I wear my running shorts that have no pockets.

I don't like to wear these shorts on cold easy runs though, so I usually just have it in my shorts. No problems with my Galaxy Nexus.

If it's raining I take a sponge with me and place put it in there to avoid too much water on my phone..

As for the headphones: Sennheiser PMX 680. They have a good sound (for running at least) and a good grip. If I am in the city you can easily take them out on crosswalks without fighting the cords to much.

u/tronics1 · 5 pointsr/running

I don't know if I'm a "heavy sweater" but I run 3 miles every other day with these

They are currently on sale and are very comfortable

u/wobo · 2 pointsr/running

These are by far the best I've used for running.
They are waterproof, stay in place and do not block out all sound so I can still hear a car or dog coming up from behind, and volume control on the chord.

u/bitemark01 · 1 pointr/running

You could read up on it. More knowledge is better. Everyone here seems to like this book (mine arrives today):

u/ElliotLadker · 9 pointsr/running

Wouldn't a Flipbelt work? Hope someone corrects me if I'm mistaken since I haven't had the chance to use one, but was planning on buying one very soon.

They seemed comfortable enough and very non intrusive, but that's just my humble impression.

u/i_am_just_curious_ · 1 pointr/running

Why... I told you why. Three energy systems are antagonistic to each other. Your training cycle should contain different types of workout. If you run only slow miles, you will have a great health and run pretty fast at low HR, but you will have a poor anaerobic strength and you won't perform really well in races. If you run only fast miles you will have poorer health (it is like a joke, but sitting on the sofa could be better in some cases of overtraining) and weak aerobic system that means you won't perform well in any endurance competition and your avg paces from HM to FM will decrease dramatically. So fast or slow? The answer is "both" and only both.
If you think Maffetone doesn't suggest anaerobic trainings, it isn't truth. Check it here if you don't believe me:
And if I told "any book", it is really any book! That are recognized well-known basics. Here are a couple of examples except Maffetone and books topic starter was already recommended:

u/moonballer · 19 pointsr/running

80/20 Running by Matt Fitzgerald was where I learned the most about it. I've been using HR training for the last year and it's worked really, really well for me. Biggest thing is that it helped me learn that I don't need to set records on every training run, and running slower is actually better for long term performance.

u/runreadrun · 7 pointsr/running

One of my favorites. He actually expanded this into a full-length book of comics and stories related to running. It comes out the end of the month, and I definitely already have my copy pre-ordered.

u/Waksman · 4 pointsr/running

I liked Racing Weight which is squarely aimed at people of a "healthy weight" that do have fat to lose. He encourages eating high quality satiating foods (and tracking quality) over calorie counting. I think your best bet would be to treat it similar to weight lifters, don't try and lose fat and train hard at the same time, but do a cycle where you maintain fitness and loose fat and then a cycle where you eat enough but train hard.

u/philipwhiuk · 1 pointr/running

Broadly speaking there are several reasons to choose a plan:

  • Weekly mileage. Week 1 of a plan should be fairly similar to what you're currently doing. If it's lower, you are not really getting the best out of yourself. If it's higher you risk injury adapting the even the early miles before it ramps up. Pfitzinger is the most oft-cited 'high mileage fan'.

  • Amount of cross-training scheduled. Some plans are big on regimenting sessions for cross-training & weights. If you already cycle / swim / cross-fit / do weights a lot, you want a plan that works around that. FIRST is big on this with 2 sessions a week.

  • Target. A plan that involves just finishing is very different to a plan aiming to allow you to run at pace for the entire distance. For the half marathon this is obvious by the number of runs beyond a half marathon distance. For the faster runners, a half marathon training plan will involve runs beyond half marathon distance - meaning that simply finishing is no longer the question. For the marathon it's often the distance and number of "marathon-pace" runs and the number of 20 + mile runs (there's two main components to running a fast marathon). Higdon and Hanson have novice plans. FIRST and Pfitzinger don't really do Novice.

    There's a LOT of half plans out there. Hanson obviously has two, Higdon has 7, Pfitzinger has at least one. FIRST has one. And that's just the 'big names'. Every running plan generator and running website will have a plan - most only subtly different from the ones already linked.

    Regarding 'easy'. You should be fully in the aerobic zone, able to hold a conversation (I talk to myself occasionally to prove I'm going easy enough).

    Your current mileage is fine for individual runs, but most plans will have you training more than 3-4 times a week, be that runs or cross-training. So your first step needs to be:

    a) Making sure you have time for that
    b) Gradually building in another short run in preparation for a plan.
u/Kingcanute99 · 1 pointr/running

You're probably OK distance-wise, you need speed.

I would find the lowest-level plan you can that includes some speedwork.

I like Hanson's:


u/ferwick · 2 pointsr/running

Definitely. I use a lacrosse ball though. I also use two of them taped together to roll up and down my legs (think ball on ground, me rolling on top with my weight). The massaging is supposed to prevent less flexible scar tissue from building up in your muscles. You could also use one of these foam rollers or these massage sticks

u/RunningPath · 8 pointsr/running

Second Pfitzinger Faster Road Racing. Personally I think that's the best place to start.

u/malmostoso · 1 pointr/running

I have these.

They cost nothing, if they break I replace them without problems, they sound OK while running, don't hurt my ears, don't fall off, are light and the cord is long enough.

u/Trust_Me_IAMA_Wizard · 4 pointsr/running

What I Talk About When I Talk About Running. Murakami.

Murakami is an international bestseller. He also runs quite a bit. It's filled with great musings.