r/running • u/AutoModerator • 5d ago
Daily Thread Official Q&A for Monday, December 23, 2024
With over 3,775,000 subscribers, there are a lot of posts that come in everyday that are often repeats of questions previously asked or covered in the FAQ.
With that in mind, this post can be a place for any questions (especially those that may not deserve their own thread). Hopefully this is successful and helps to lower clutter and repeating posts here.
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u/N0Ability 4d ago
Training for my first HM in april,got to my weekly distance up to 30km last week running 4 Times a week with the longest Run being 10km.
Till april Im going to start pushing the long Run distance up overtime and Will probably end up with around 40-45km a week and a 18-20km long run
My question to you is how was your mileage per week when you training for a HM?
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u/Llake2312 4d ago
First, I wouldn’t make your long run half your weekly mileage. I would add another day or stretch out your other 3 runs so that your long run is only about 30% or less of your weekly mileage. Next 45k or 27 miles is about the absolute minimum I would train for a hm. I’m not knocking your training, 27mpw is still good mileage but over 5 months that you have left I would try to get closer to 35-40 miles per week. I ran my first half on about 35mpw and ran ok. When I ran my second hm I was in the middle of marathon training at about 55mpw and ran 9mins faster. If you have the time a little more volume goes a very long way.
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u/N0Ability 4d ago
Thanks for the advice ,ill look into increasing the distance of my other runs till the weather gets less cold and then maybe add another Run,can i ask what was the Pace of your first HM?
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u/Llake2312 1d ago
My first hm I ran a 1:49 and 6 months later I ran a 1:40. Eventually I’ve gotten my PR down to 1:30 but that was very incrementally. My biggest jump came from the first to second hm.
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u/Fresh-Insurance-6110 4d ago
I ran my first half a couple months ago, in 2:01:51. I was running 20–25 miles (32–40 km) per week at the time. my longest run leading up to the half was 21 km (a few weeks prior).
I loved the experience and was happy with my result, especially my negative splits in the second half! in preparation for my next one, I'm bringing my weekly mileage up and incorporating weekly speedwork.
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u/N0Ability 4d ago
Thanks for the perspective,this is more or less in line with what Im aiming to do as my goal is pmuch just under 2 hours ,Im realy looking forward to it
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u/Fresh-Insurance-6110 4d ago edited 4d ago
you can definitely do sub-2! I totally could have, had I pushed a little harder – I didn't realize how dang close I was until it was over. (but at the same time, I executed my race plan, which was not to go out too fast, maintain a comfortable pace for the first half and push it, if possible, in the second – which was more important to me than the finish time.) happy training and happy racing!
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u/Squirtdoggz 4d ago
Looking for a shoe that fits like the on Cloud runner 2 but with more cushion for long runs (15-30km)
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u/Interesting-Pin1433 4d ago
Let's talk cold and windy running days.
My area doesn't get super cold, so my winter runs are typically 20-30F. But we do get some days of 10-15 mph winds (and some really windy days but I just don't run when it's 20+mph). My running route has some areas with good wind protection from trees, but some very exposed sections.
My previous long run I wore tighs, a long sleeve mid weight base layer top, and a thinner long sleeve tech t over the base layer, and a buff for my neck and ears.
I felt great when the wind was low, but when the wind picked up I felt a bit chilly.
So, I've been thinking of adding a windbreaker. Or, would it make more sense to just wear an extra layer/warmer layers on these windy days? My concern with the additional layers is I might over heat when the wind is low, where as a windbreaker I could unzip to air out a bit, and maybe have something with pit zips?
How do y'all handle windy cold days?
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u/nermal543 4d ago
I really like Brooks canopy jackets. They have buttons inside the zipper so you can unzip to vent without the jacket flapping around. They’re also packable which is convenient if you need to take it on/off. I have one that turns into a vest if you need to take it off and it’s super convenient.
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u/B12-deficient-skelly 4d ago
Major cold points are fingers, toes, nose, and genitals. The windier it is, the more I protect those areas. Torso and limbs are almost always fine being cold.
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u/suchbrightlights 4d ago
What you want is something wind-resistant to go on top of your current pile. It will also likely double as a rain layer. I have a couple of wind resistant layers in rotation that I can recommend, depending on what you’re able to find: * ancient Nike quarter zip fleece with a tightly woven outer surface (feels like a leggings type fabric.) * straight up wind shirt, quarter zip funnel neck grid fleece with wind resistant panels- I don’t bust this out until it’s HECKIN’ cold because it’s very good at its job * Patagonia Houdini Air
I’ll grab one of those plus or minus a vest and adjust zippers up or down as warranted. This weekend I did wool base layer, the Nike quarter zip, and a down vest for 30 + 30mph winds constant as well as 20 + brisk, 15mph tops and was comfortable. (Fleece tights, wool ear band, gloves.) If you wear women’s sizing, I just got the Vigor vest from Oiselle, which is a very lightweight wind-resistant vest I’m excited to try out.
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u/Interesting-Pin1433 4d ago
Good info, thank you!
I have a couple mid layer quarter zips that I usually wear more for camping/hiking but should probably throw into my running mix.
How is the breathability on the Houdini Air? I've seen mixed things, like some people saying the Houdini is an OG running wind breaker, but then other people saying newer versions are more of a light raincoat, but then the Air is more just for wind. And there's a Houdini Stash now too!
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u/suchbrightlights 4d ago
The Houdini Air is breathable. It's treading a fine line between needing to breathe so it doesn't get clammy, and being wind-resistant; it does a pretty good job threading that needle. It won't block gale force winds, but it'll bend the breeze. The best work it has ever done for me was a rather unpleasant 18-miler in sideways sleet at 34 or so degrees last February where I put it on top of the aforementioned quarter-zip fleece, vest, and wool base layer. I was grateful to have it. It is not waterproof by any means, but it kept enough of the cold wet icy stuff off of me that I didn't get chilled. I was also glad to have it on a recent ultra when the sun started to go down- it was just enough for the last couple miles but not too much. I also carry it a lot hiking in shoulder season because it's super packable and useful for when the breeze cuts through the valley and I want a little more.
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u/turkoftheplains 4d ago
2 potential solutions:
Breathable “active insulation”: Patagonia nano air, etc.
Nonbreathable windshell with ventilation features: Montbell tachyon, Arcteryx Norvan, etc. (can layer with #1 or with fleece if very cold)
My preference is to go with #1 until it gets VERY cold (windchill or air temperature) but lots of people prefer #2.
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u/Interesting-Pin1433 4d ago
Makes sense.
I'm definitely leaning more towards 1 because I run warm. I have a fairly lightweight rain jacket (Torrentshell) and it becomes a sauna very quickly when hiking in it. So the thought of running in something non breathable is crazy to me, at least for my climate.
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u/ismokewendys 3d ago
I really enjoy running, but I walk in a v and just have bad form which involves me hurting for hours after. Also it feels like my calf’s just die after I run. I used to run despite this, but I feel like I’ll injure myself if I continue that. I also really enjoy my muscles I’ve gained and don’t wanna lose them due to running. Any tips?
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5d ago edited 5d ago
[deleted]
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u/seed_oil_enjoyer 5d ago
You can run in whichever you prefer on the given day. Those are both daily trainers, it's not like one or the other is a specialty-use shoe.
I'd expect the ride to be a good bit more of a workhorse in terms of quality of materials, so if it were me I'd pick it on longer efforts and expect to get more miles out of it. But that might just be bias influenced by the market positioning of the two shoes. The contend is a discount shoe -- not that there's anything wrong with that, it just seems likely that corners are cut somewhere.
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u/Med_Tosby 4d ago
Race Pace Strategy Question
How do you think about pacing relative to goal pace, extended hills/climbs, and final kick? Obviously there are lots of variables for any particular race (how long and steep and numerous any climbs are, and whether you're doing an out and back or an a to b route, for instance).
Are you more concerned about consistency in pace or consistency in effort? If you know that mile 5 has a long climb, are you more likely to try and push through it as close to goal pace as possible? Or are you going to maintain a relatively consistent level of exertion, thus logging a slow mile or two. In which case, you'd need to have a flat road pace a bit faster than goal pace for the rest of the race (and/or push "hard" on any downhills)?
Are you thinking about any boosts from your final kick when forming goal paces? Or do you let that happen on its own?
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u/Lyeel 4d ago
I'd say somewhere between "even effort" and "remain on pace" for the hilly bits. I'm working a bit harder there, but not trying to remain exactly on pace... maybe 5-15s off it depending on the grade and duration. Scientifically I want to be past my L1 threshold, but keep it under L2, then I can clear the excess lactic acid over the next mile or two and get back into the grind.
My goal pace doesn't really include any kick, mostly because its only useful as a game plan for the body of the race itself. Once you get to the "send it" phase you don't really need a pace to guide you any longer.
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u/Med_Tosby 4d ago
Makes sense, thanks for the response! Assuming you do have a bit of a deficit from your planned/goal pace, is that something you're trying to actively make up for elsewhere?
Also, as an aside, how are you gauging your lactate thresholds? Estimating based on HR?
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u/Lyeel 3d ago
Yes and no on making it up - you can obviously pick up a bit on the downhills, but generally I'm just working that into my goal time. If I'm going to need to add a minute for a few miles of climbs then that's what I've got to do - my goal pace is based on what my body can do, not taking a time and working backwards.
And yes, I use HR to set approximate thresholds. If you've established a real max HR you should be able to get it pretty close, and then you can refine from there based on experience.
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u/seed_oil_enjoyer 4d ago
If you are running for time, even effort is by far the best, and yes on a hilly course your pace on the flats will need to be faster than your overall goal pace average.
If you are running for place, it helps to know the competition and your own physiology (and of course the psychological game as well). Different runners have different strengths and weaknesses and different matchups call for different tactics.
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u/J-Wop 4d ago
I have a scenario I'd love to run by the seasoned members here.
I run in Hoka Bondi because I'm heavy and every other brand I've tried leaves my knees-down-to-feet HUMMING after a run. My local routes are exceptionally hilly, with long steep uphills and extreme downhills that sap my energy if I'm not careful. Switching from New Balance, Brooks, and Nike to the Bondis cured all my pain so I'm using those exclusively for the road.
However, I moved my longer (5+ mile) runs to local high school track. It's so much easier than slogging on the hills and I'd like to do that from now on. I put in 1 hr on Saturday and the next day I woke up to a couple bruised toenails and a good deal more sore than usual. Something I don't have a problem with on the road.
I'm wondering if it's possible that the high cushion level of the Bondis in combination with the softer rubber track is causing foot movement/play in a manner that is leading to some extra leg fatigue and toe injury. If so, is there a brand of running shoe, available in 2E or 4E, that would be preferred for rubber tracks?
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u/B12-deficient-skelly 4d ago
Injury is better predicted by the amount running you do than by the shoes you wear. If you feel injury coming on, your best bet is to decrease the amount you run by mileage or speed.
That's to say that I think you're looking at the wrong factor in your toe pain and should instead be thinking harder about whether the pain/soreness you feel is acceptable before you use that information to decide whether your runs should be longer/shorter and faster/slower.
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u/Adobadobo 4d ago
I am currently trying to build my training plan for a half marathon and decided to follow the 80/20 rule. However, when the mileage has been ramped up in the latter weeks of the training, the 20% seems a little too much. For example, in a week where there I should do 80km, the computed mileage for a hard workout is 16km. Now, for those who build training plans, does that 16km include the warmup, cooldown, and rest? Or do you only count the mileage while youre going hard on your run?
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u/Duncemonkie 3d ago
Do you have to do the 16km all in one run? It seems like some of the 20 percent hard could be fartleks in the middle of a longer run, strides at the end of a different run, etc. I’m definitely not an expert, but that’s how I’ve seen a lot of programs break things up.
Glancing at the book “80/20 Running” it looks like the level 1 and 2 programs include harder efforts in the runs a couple times a week and the level 3 program has them either two or 3 times. They are a mix of intervals, fartleks, fast finish, hill reps, progression, and tempo runs.
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u/Striking-Ad3907 4d ago
Anyone know if there’s a way to remove yourself from the Sydney marathon lottery? Looking at prices and realizing that this probably isn’t the best financial decision for me…
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u/FRO5TB1T3 4d ago
You can always cancel the card have it re issued with a new number. Then the transaction won't go through even if you win.
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u/planinsky 4d ago
I used to have nice feet, but since I started running they are getting uglier and uglier...
Is it the running or the aging?
I don't know which answer is worse... I am not ready for the ugly truth...
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u/mancunian101 4d ago
What are peoples thoughts on massage guns?
I’ve been getting treatment for shin splints for 10 months, and one things that has been identified is very tight calf and anterior tibialis muscles.
I’ve been working on my stretching and foam rolling, but I was wondering whether a massage gun would be a useful addition to my tool bag, or if they’re not really as good as some people make out
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u/COTTNYXC 3d ago
I struggle with huge calves that gets lots of deep knots that are hard to roll out. We got an original Theragun, which helped but was insanely loud. After a few years we switched to an Ekrin B37S which is much quieter. I love it, but of course some people will insist it's not proven to do anything.
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u/mancunian101 3d ago
My old physio used one and liked them, but they’re my old physio for a reason.
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u/DarkCaprious 5d ago
I ran a half marathon yesterday and sadly bombed it. I initially overheated in my second layer (I thought I would need it with it being less than 20 degrees outside). I tried to remove it but fumbled with it for quite a bit. When I removed it, I tried to run faster to make up for lost time, and I pulled my right calf muscle. By Mile 2, I couldn't push off of my right leg, so I decided to DNF it. What hurt the most was that someone who I thought was my friend simply commented "Sending you strength" after I uploaded my Strava activity. It felt like pouring salt on the wound. Recently, it just seemed as though he could only comment on my Strava activities and compliment me on a job well done (e.g. saying phrases such as "crushed it") whenever I ran the same distance but slower than him. If my pace was anywhere near his, he would just give me kudos without a comment. Sometimes he wouldn't give me kudos at all. It's really starting to seems as though he wants to come across as the seemingly supportive friend who tries to prop me up and or boost my self esteem only if I am doing worse than him (i.e. in some ways it comes across as though he's trying to be the hero character up to a certain point). However, the moment I do better, it can feel like he's trying to tear me down or at the very least, not acknowledge my efforts. Sometimes I wonder if he keeps me around to feel better about himself (i.e. an ego boost). Am I being too sensitive? Should I confront him about his comment? Any input regarding this would be much appreciated; thanks so much!
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u/Seldaren 4d ago
You're telling yourself a lot of story there. I wouldn't read too much into someone's Strava-kudos giving habits. I really doubt the guy is putting as much thought into it as you are.
I personally don't even really look at the kudos on my runs. I'm not measuring the quality of the run based on how many there are or who gave them.
Just do your thing.
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u/NotMyRealNameObv 5d ago
I think you are over-thinking things. It also seems you are judging yourself for not being as good as your friend.
Try to focus only on how you compare against yourself of yesterday. As long as you are improving, you are winning.
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u/compassrunner 4d ago
You are overthinking it. Don't confront him on it. And after a bad run, stay off Strava.
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u/Ok-Bank2365 4d ago
Agree with u/compassrunner Strava is the problem here. If someone says nice things about your activity, that's great, if you're minded to interpret lack of response or the tone of the response, that's the internet for you. Strava can be toxic, you don't have to use it.
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u/Fresh-Insurance-6110 4d ago
you're overthinking this. you're reading way more into his kudos and comments than he intends. don't confront him!!
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u/FRO5TB1T3 4d ago
Seem's like a comment i'd make for a friend who DNF'd. I think you are way over reading things here.
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u/Llake2312 4d ago
Live by praise, die by criticism. Everyone else has already stated it but don’t judge yourself through other’s offhand, mindless social media comments.
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u/Karl_girl 4d ago
I’ve either badly strained or partially torn my hamstring. Can’t run and the pool is closed for a month. Suggestions on how to cross train?
Also any personal anecdotes dealing with this injury? NOT seeking medical advice just anecdotes.
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u/nermal543 4d ago
It’s kind of hard for anyone to give advice on this because you don’t know what the injury is, and I’m sure no one would want to suggest something that might make it worse. You should see a PT if you can to get their advice on how to handle.
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u/Karl_girl 4d ago
Yeah I’ve already been through 2 rounds of PT and they told me they couldn’t help me anymore but I appreciate the response!
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u/nermal543 4d ago
If you’re still in pain after doing PT, then you should probably go back to the doctor for further diagnostics/imaging.
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u/Karl_girl 4d ago
I did. I can’t get in for imaging for 3 months 😢
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u/nermal543 4d ago
Do they have a wait list or can you call for cancellations? That’s what I do when I’m scheduled for imaging and it’s backed up, I call in to the scheduling line every morning and I usually end il getting much sooner appointments that way.
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u/Karl_girl 4d ago
Yeah they said they got rid of their wait lists but I can call everyday so that’s what I’ve been doing but with the holidays it’s hard cuz it’s backed up even more because they’re closed for a few days I really appreciate the advice though, it validates my concern at least!
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u/nermal543 4d ago
Good luck with everything! I hope you get your imaging soon and your leg feels better.
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u/B12-deficient-skelly 4d ago
https://www.barbellmedicine.com/blog/pain-in-training-what-do/
This is my favorite primer to send someone dealing with an acute training-related pain.
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u/trckpie78 5d ago
Question regarding guidelines on when it's "safe" (and not safe) to run through illness. I usually have an "all-or-nothing" kind of approach where I'm either so sick I'm stuck in bed all day, or I'm okay enough to stand up and walk around and then I will "push though" and make virtually no adjustments to training. I realize this isn't healthy though, but I struggle big time with letting my body rest... it feels like I'm "making excuses" not to train.
On top of that I worry that my coach will "judge" me if I skip workouts or that he'll think I'm just "not working hard enough" (although part of me realizes this is an irrational fear and it's probably not true... my coach is very supportive btw). Anyway, last week I came down with some sort of a virus and on Friday I proceeded to completely disregard that and still went to run a 5x800 workout with my team... I felt nauseous and weak, and I realized afterward that this isn't a healthy thing to do at all, but I just struggle so much with taking unplanned rest days.
I was wondering how some other people on this sub operate when it comes to this? As well as tips / advice, anything is appreciated really... thanks a bunch :)