Official Q&A for Monday, September 05, 2022

  1. Hey everyone: Any recommendations for a running harness for my dog (big-chested 76 lb husky mix) that won’t cause chafing under his arms? We normally only do about 6-8 miles together on a big day, 3-5 on shorter days. He is very into running with me and saddened by missing out. We use a Martingale in the meantime but the pulling is too much.

  2. I'm switching my training from half marathons to increasing my speed for 5Ks and shorter distances. Do I need a different kind of shoe? Currently wear New Balance 880s that have been a great fit for my feet, both in terms of shape and cushion.

  3. It’s really a personal preference. Some people like a lighter shoe for faster runs. The NB 880 is also my go to shoe but I like wearing the Brooks revels or Altra Escalante for faster workouts

  4. Does sound like overtraining especially with the sleep suffering part. Definitely take around a week off first

  5. Is it worth it for a massage gun I am only 12 and not a super serious runner, but I’m doing xc and soccer at the same time. And not to sound arrogant, but I’m pretty good at xc and I run hard. I had a 6:15 mile which I’m proud of. So anyway I was wondering would it be worth it for me to get a good one as I’m not completely engrossed with it?

  6. Heart rates vary wildly between people - if your perceived effort was on the easy side of things, there's no need to worry, really. Your body is quite good at telling you when you're going too fast after all.

  7. No need to be concerned at all. your average heart rate is quite common, and as long as it felt easy you're good

  8. Strava auto-pauses workouts and doesn't count the time you spent standing still as part of the workout. Maybe Apple fitness doesn't? If you stop for water or red lights etc that could be a reason.

  9. How screwed am I? Registered for a half marathon next week. I run about 10 miles a week (3 days 5k a day, 8 min pace) and cycle about 50 (18-20mph pace).

  10. You’ll be fine assuming you’re in decent shape, which you seem to be. While not a half, I did a ten-miler a few years back with absolutely no cardio training (not even casual running in months) because a friend’s bib became available the day before. Yeah I was beat at the end and another three miles would have been killer but I would have been able to make it especially if I had taken walking breaks. Just drop into a comfortable pace and you’ll be fine.

  11. You’re almost certainly not going to die, though we can’t rule out getting struck by lightning mid way! Your legs will probably get tired, and if you want to prioritize feeling well enough to cycle a few days later you may want to plan in some walk breaks. Be mindful not to get swept up in the crowd and run faster than you mean to at the start. Have fun!

  12. You can fake your way through a half marathon. I do most of my half marathons from 20 to 25 miles per week. 50 mpw for a half is definitely gatekeeping for a half.

  13. It is only a half marathon. If you wanted to run a full marathon, you would definitely be screwed. But on a half, you won't run low on glycogen. While running only 10 miles per week isn't good preparation for a half, a run/walk strategy should get you to the finish line.

  14. I feel like I'm plateauing with my 5k time around 23 min because of my size (6'1"/225). I have a really hard time losing weight. What's your #1 weight loss tip? I'd like to be around 200 instead.

  15. I was the same height and 216 in May. Now I am down to 191. It's going to be different for everyone, but generally speaking diet, specifically a calorie deficet in combination with lots of excersize will get you there.

  16. I just did a time trial and found out I need to work on my endurance more. I’ve been using Dr. Jack Daniel’s VDOT Formula and doing 20 minutes at threshold pace. What other workouts can I do at threshold pace to improve endurance?

  17. How much will altitude affect my running? I live basically at sea level and I was eyeing a marathon next summer in Utah, and it’s 5000’. Is there anything I would need to do to train for that or should I not even consider it? It’d be my first marathon.

  18. I live at sealevel and flew to 5000 feet for a holiday. First few days, I surely struggled to hit my regular pace. In an ideal prep, I would certainly not gain 5000 feet in and do a marathon within 2 days.

  19. Haven't been running the past two weeks due to what I suspect is patellar tendonitis. First week I rice'd, rolled, stretched, and rested and then second week brought in some light strengthening exercises. Pain was gone for the most part but if I bend/stand at a specific angles I still get a quick jolt. I'm considering getting a PT to help guide me through fixing this and preventing any injuries for my first marathon in February. I live in a state where referrals aren't necessary, but do I still need to go to a GP first to establish I have an injury or can I just go to a PT directly and tell them what happened? Do you folks have experience with PT for this type of issue and for injury prevention? Do you recommend it?

  20. I’ve had patellar tendinitis and it sucked. Took me about a month to fully recover. The worst was thinking you’re fine then going for a run and the pain coming back again. I tried everything from icing to using a ball roller. There’s not much else you can do apart from strengthening exercises and rest. If you can cross train without pain I’d suggest that. I don’t think you would need to go to a GP, a PT would be able to help as it’s a fairly common injury in runners.

  21. Definitely did too much too soon. The increase in mileage from July to august is huge, your body was probably not ready for that. If I were you I would rest completely this week, easy running next week and see how it feels. If it still hurts then I would even consider postponing the race. If it is Achilles tendinitis then that will take at least a few weeks to a month to heal properly.

  22. That sounds like pretty aggrasive ramp up in mileage. I can't give medical advice, but I think you already know the answer yourself.

  23. I always hear to stretch after the run and not before. I had really bad shin pain for a long time and started slowing down my easy pace which makes up the bulk of my running and I can’t believe the difference in shin pain. I tried the compression sleeves and socks,running more on dirt/crushed gravel, anti inflammatory and other supplements. Only slowing down has made the pain go away.

  24. I've had that happen either after long runs or sometimes after particularly hard workouts. Usually it means I'm treading pretty close to the line and need to be careful. If it's one night (at a time) and I'm in the hardest part of a training block, I'll probably roll with it. Otherwise I'll probably take a couple unscheduled rest days and try to see if there's anything else I can do to improve recovery - otherwise it's easy to get into a bad cycle where the recovery sucks because the runs are too hard on you, and then the runs are harder on you because you're not adequately recovered.

  25. Yup! I have trouble falling asleep especially. Restlessness, I’m tense, all around poor sleep after long runs.

  26. Yes it is possible, and it does seem like it especially with the sleeping badly part. Take a few days break, including less walking, and start running when you feel like you're excited to run

  27. So our company is taking part in a large 5km city run with hundreds of others. This was scheduled for 6 weeks ago however it was cancelled due to a heatwave. By then I managed to get up to 5km in 32 mins. Since then life has been so busy and it's slipped my mind it was coming up, I did one 2km run the other week and I couldn't go on, I was so out of shape. Welp. it's tomorrow. I'll be running it and just trying to keep up with my colleagues who say we won't go so fast. This is also my first official run with other people so I'm a bit nervous. It's at 6pm so what's best to eat for lunch? Any key stretches to do before? Thank you!!!

  28. I'd go for a curry and try to stretch it out for as long as possible. I mean it's too late to do anything about the run so you may as well enjoy the day beforehand. :-D

  29. I hope you have fun! In fact I hope you have so much fun that you get hooked on running and take it up for real after this :D

  30. Personally, I'd drop to the 10k in that case. Unless you really have your heart set on the half. Just keep in mind that it might be miserable and/or you might have to walk part of it. If you're fine with that, then... go for it!

  31. Does anyone have any recommendations for relatively cheap but good quality sweat wicking t-shirts and shorts (around $20-$30 each)? I've been running with cotton t-shirts and basketball type shorts and they get pretty soaked. Thanks in advance.

  32. I would actually just go to a sporting goods store/website and browse the sale section. You don't mention gender, but [here's a women's Under Armour shirt for $13] (

  33. im looking to take up running in a week or so's time. I have never done a proper running routine before, only a few laps around my house here and there. This whole summer I took up swim training and learned a lot and improved my cardio and mental resistance a lot so I'm hoping it will help a bit in running.

  34. Don't run every day to start, and I'll always recommend park or lakeside running rather than on a road. If you're on the road, get a visibility vest or similar.

  35. That video is not a good way to do things. It can work for some people but the vast majority of people will end up with an overuse injury if the go from zero to 5k per day. If you don;t have any history of sports that involve running then c25k is a decent start point. If you have a history of playing sports that involve running, such as soccer, you may be able to skip a couple of weeks and see how it goes.

  36. I am looking at different breathing exercises that can help to increase lung capacity but so far none of the ones i have found include how often to do them or how many you do in a single session. Has anyone found information on this?

  37. newbie runner here and I have a difficult time continuing to run while I’m mid run. I have a bad habit of stopping and walking even when I don’t need to and I feel like it’s holding me back from improving my endurance. I know the brain gives up way before the body needs to, but I’m struggling to turn my brain off and keep going. Any tips?

  38. I'm also a newbie. I set timer intervals for run/walk, it just feels less like failing than stopping at random times during the run because it's intentional. I normally set the run to 2-3 minutes and the walk to 30s-1min. Then once in awhile I try to do a pure run for 30-60 mins and I'm slowly finding myself able to do that more often.

  39. There's nothing wrong with stopping and walking, especially if you're a newbie. Enjoy the training. Don't get upset with yourself. When you get fitter, the urge to stop will fade.

  40. I have my first marathon coming up in 6 weeks (the 16th of October) and would like some advice on what my time goal/pace should be.

  41. Assuming you're doing the Amsterdam Marathon; you could do half marathon of Haarlem 3 weeks before. Pick the pace you now feel comfortable with and see what that's like for half the distance.

  42. Your times were quite similar to mine when I trained for my first marathon, I ran 4:45 however it was quite hilly marathon

  43. Looking for soft cushioned shoes with an 8-10mm drop. Also available in wide. I love Hoka but they don't really offer the drop in looking for. Any ideas?

  44. When you're working on distance like marathon training, it doesn't means you should stop doing speedwork. (This was one of the mistakes I made.) speedwork should always be included in almost all training programs.

  45. Half x 2 plus 10 is a very aggressive target IMO, except for people who are pretty fast or aerobic monsters with a long background in endurance sports. 3:25 might be a better target but I wouldn't start any faster than that. You can always speed up at the end if you feel like you've got a lot left in the tank.

  46. Daniels' VDOT calculator gives a 3:17 marathon time equivalent for that HM time. Considering you have been training for the marathon (and asuming training has been going well), you seem to be in great shape to go under 3:30. 3:17 might be a bit ambitious, but you could start out more at 3:25 pace for the first half and then if you are still feeling good, pick it up in the second.

  47. Congrats. First marathon I wouldn’t worry about being too conservative - you’d rather enjoy it and get that sub 3:30 than blowing up going for a 3:20 surely?

  48. I keep reading that rotating between different types of shoes is better than just rotating throught the same model. Having a hard time finding the specifics of what they mean by "type". Rotating between neutral shoes of different brand/models? Rotating between a neutral and a stability? etc

  49. What are you trying to achieve by doing this? Give your foot/muscles/etc. different stimulus? I would think that just different models/brands would achieve that.

  50. Are those 5ks all out or a comfortable effort? Do you want the 10k to be all out or something you can pick up and do any day?

  51. I recommend this one If you want to work on running a faster 5k, try this training plan posted on reddit

  52. There's a printable version of the supplementary training exercises from the book "Advanced Marathoning" (Pfitzinger)?

  53. Good job! I also did the Hal Higdon 10k novice recently. I am now trying the Hal Higdon 5k intermediate plan -- shorter race distance, so not as much work as the intermediate 10k, but still slightly more work than the novice 10k. One alternative might be the 10mile&15k plan for novices on Higdon. If the plan is too tenacious for you, just let it be okay to skip or fail runs (not too much, of course! Maybe no more than once a week?)

  54. My physiotherapist suggested I try to have something to eat before my morning runs, but I struggle with nausea so I'm a bit apprehensive to try actual food. I run quite early after waking up so I don't have much time to let the food settle. Would a gel just before my run be okay? I know they are used mostly mid-runs but would there be any reason not to have one instead of breakfast just as I am leaving to go out?

  55. A gel before your run is fine; I have done that loads of times. If you don't like something that sweet so early, a couple of dry crackers are also easy on the stomach (or crackers with something spread on them if you want a few more calories). I also sometimes eat half a banana before running and that seems fine.

  56. Did your physio say why you should eat before your run? I'm not aware of a good reason to unless the run is particularly long. If they know a reason, though, it would probably help inform your choice of specific food.

  57. Apple slices with peanut butter. I only eat about a quarter apple when I do this, so only about 3 slices. My runs aren't as long though so I don't need as much energy.

  58. I have a question regarding trailrunning. I have very limited trailrunning experience due to sheer lack of trails where I live. I am on holiday now, and there is a beautiful trail along the coast, about 17 miles long. I ran my first HM last week at 2:04h. I want to run this trail. It's pretty hilly, so I am planning on walking the uphill parts and run everything else.

  59. It's not a bad idea but you should be aware that steep downhills on trails are also punishing, not just the uphills. Account for time to take a break in case the trail surface is very technical (made of tripping hazards). You may not be used to picking your feet up high enough to clear obstacles when your legs are tired.

  60. Not stupid. Bring water and food. Listen to your legs, walk when needed, run when feeling it. Treat it as fastpacking.

  61. I have a mile PB of 6:43 and 5k PB of 24:40 from the end of last year (29M), am training to run 1.5 miles under 10:30 (I ran 10:24 last year) in 12 weeks.

  62. Build mileage dude. Don't slowly increase to 15mpw if you have ran that before. Ramp up 10 - 15 - 20 and back to 10, check how it feels, and go back to 20 - 22 - 25 then back to 20. Only 30s strides once a week to build your base.

  63. It's not a lesson learned until you find yourself in a similar situaiton but don't repeat the mistake. Right now it's just a lesson to be learned. But likewise that's the thing to draw from it, in some ways it served it's purpose exactly. Tune up races in marathon blocks are ther to help you perform at your best in the marathon itself, and if you take from this that you need to pay more attention to your early pacing so that you don't blow up, and correctly execute that in your marathon, then you can class it as a successful tune up race.

  64. I've been injured for quite some time (shin splints) and have just recently upped my milage with good results, but I've started to get blisters from my Clifton 8. I've run 300 km in them with 7-8km runs at the most, last week I ran a 10 km and got blisters afterwards.

  65. Socks, humidity, anything really. I ran 700kms in my Torins before they gave me my first blisters, and they never did again until they died 300kms later.

  66. I know this probably gets asked a lot (I’m sorry), but I’m new to this page and new to running. I’m 5’3 and like 240 pounds. I know it’s unhealthy, but I want to start running. I feel like I constantly imagine doing it and I want to, but I’m scared to. I feel like with my weight and being unhealthy that I won’t be able to run much or that it wouldn’t help me. So I guess I am wondering if anyone has any tips for beginners or advice on running to become healthier and lose some weight. Anything would be awesome. Thank you! (:

  67. Here is how I did it -- I NEVER EVER IN A MILLION YEARS anticipated that the end result of this would be becoming a serious runner! Four years ago I was around 220lbs (5' 8") and revamped my "eating lifestyle" and got down to 180 in about ten months. At 180 I started walking three to six miles a day and got down to 130lbs in a year. I started running at 130. It took me 18 months to progress from couch-to-5k and am now running half marathons and looking toward a marathon next year.

  68. Becoming healthier:Step 1: Become more active. For example start walking, cycling or swimming 5-7 times a week. Nothing intense, just do a comfortable activity.

  69. If losing weight is your goal, the #1 tip is to go very slow, as you burn more fat and build a better aerobic base that way. In your case, this probably also means lots of walking, as you have no base fitness yet. I would recommend to start with (power)walking in order to slowly accustom your body to heavier impacts. Even that should help quite a bit already.

  70. Is a 8’29” pace for 8.5 miles considered good for someone such as myself? I am 28/F in pretty good shape, have been running off and on for several years but have only started taking it seriously these past few months. I had been running 4-5 miles every day and recently upped the mileage to hopefully run a half marathon someday.

  71. This is a really hard question to answer because we all have different athletic abilities. That pace will have you finish a sub 2 hour half marathon which would beat many participants. It would probs let out you in the top 1/3 of your age group. Good luck on your improvement!

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