r/running • u/AutoModerator • 2d ago
Daily Thread Official Q&A for Thursday, December 26, 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/Suspicious-Peanut-15 1d ago
Uphill running question/observation...
After 2 years of running I think I'm finally at a point of not totally hating hills.
Oddly, I have started noticing that I actually feel more fatigue once I'm at the top of the hill and there is no longer an incline, as opposed to when I'm actively running up it.
Not sure if this is a mental thing where I can just grind through discomfort uphill more easily now and just my perception of recovery is changing or something else.
Curious if others experience this/what to make of it? Is it just accumulated fatigue hitting at the top?
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u/bethskw 21h ago
Well, if the hill is a hard effort, then it makes sense you would feel fatigued immediately after a hard effort, right?
I try to run hills at the same effort level as when I'm on the flat. That means I'm real slow up the hill, but then I'm not gassed at the top.
(There's one other thing: when you're running up a hill, there's a spot that looks like the top. When you actually get there, it turns out that's not actually the top and there's more hill to go. Definitely something mental about reaching that point—you were so sure that you just had to make it to that telephone pole and you'd be done, but now you have and you're still going uphill and ugh)
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u/AnyAcanthocephala425 1d ago
The year is coming to an end and I'm considering squeezing in a half marathon attempt this sunday before that just for the fun of it. Question is if it's a reasonable thing to attempt. Past weeks I've been running 40k per week, pain free with my longest long run ever last sunday at 2 hours/16k fueling with only water.
My thinking is that if I aim for the same 8kph for 2 hours and 40 minutes and fuel with some sports drinks and a few candies mid run I can maybe pull it off.
Besides the timing of the attempt being completely arbitrary and slightly earlier than what would've been optimal, is there anything else I havn't thought of that would make this a much worse idea than I realise?
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u/justanaveragerunner 1d ago
If you really want to do it now and not wait for an official event, yes you can probably do it. I will caution though that, if you've never taken fuel during a run, then make sure you know where the bathrooms are along your route. You may be one of those people who can eat easily on a run. If that's the case I am jealous of you. But if you find out mid run that you're like me and have a sensitive stomach you'll be thankful to know where you can make a pitstop!
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u/AnyAcanthocephala425 1d ago
yeah I'm currently doing all my training on a slight incline treadmill so I have plenty of space to experiment, definitely looking foward to both 10ks and half marathons outdoors in 2025 though =)
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u/justanaveragerunner 1d ago
I find that treadmill runs are the perfect time to try new fuel so that would work well! But, yeah, all else equal I definitely prefer outdoor runs!
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u/Flashbirds_69 1d ago
I mean if you really want to do it, since you already run 40k/week you definitely can do it, most people (who don't necessarily chase a big time) run a hm with a 30k/week training or even lower and do just fine.
Personnally though I would rather make it big and do it at an event, I just did my first this October and nothing can replace the crowd support at the end line. I'm glad it felt special. But obviously that's just my personnal preference and you do you.
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u/AnyAcanthocephala425 1d ago
yeah my thinking was that I can't realistically train for marathon currently anyway, that's a project for -6kg or so into the future. I've been chipping away at my 5k and 10k times week by week and I kinda wanted to fill out all the for me realistic distances and their PRs on my whiteboard so I can fully focus on slowly improving the times of 5k 10k and also the 21.1k.
As you say being more social about it and spend the energy on my 10k improvements would also make sense, thanks for your input and the confidence that it would be possible, we'll see what I end up doing =)
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u/Visual-Ad1068 2d ago
Hello,
Hoping someone can advise me on a 3x per week training program for a total beginner trying to get a half decent 400m at an older age. I have tried googling this, but there was so much variation between programs.
I realise this is a long-term goal while will require nuance and significant changes to the program over time. Just need some advice to get me started, and then I think I can figure it out.
Main points - I'm male, 35, 210lb / 95kg, high body fat %. Losing some weight as ballooned up to 103kg with no training - Competed in olympic-style weightlifting for a few years. Competed for a long time in powerlifting until last year. Have been doing circuit training / cardio on stationary bike since birth of baby, but difficult to be consistent - Trained to do a 5k under 30 min when I was younger (yes, I know that's bad for runners, it's probably like 40 min+ right now) I haven't trained for short distance before but did a couple of sprint sessions with a sprint coach when I was competing in weightlifting - Will continue to do 3x circuit training sessions alongside running 3x a week - One of my 400m session intervals from today was 2 mins 38 seconds, which I realise is extremely slow
I've looked at some programs that recommend 2x sprint sessions a week (with 4-8 90% 200-400m and 2 mins+ rest), then 1x more slow endurance run. I don't enjoy slow running but happy to do what it takes.
I have 3hrs per week to dedicate to running.
Happy for any advice. Thank you.
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u/Logical_Ad_5668 1d ago
I think what you need is general fitness and running fitness. If your 400m time is 2:38, I don't see the point of doing dedicated 400m training. It's like me trying plans to improve my powerlifting styles while I can't lift a 10kg dumbbell. I think you would greatly benefit from consistently running more. Something like a 5k training plan. Once you master that and get much fitter and increase the training volume you can sustain, then you can jump to more dedicated 400m.
Unless there is any specific reason why you only care about 400m, that is what I would do. I would spend my 3 hours running 2 easy sessions and one interval session. This could be any type of 2 to 4 minute repeats or 5-10 minute tempo sessions. Plus warmup cool down of 10-15 minutes on either end
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u/Visual-Ad1068 1d ago
Appreciate the response and thought that might be the case. I will focus on tempo / couch to 5k style training. I picked 400m as I wanted to be able to run fast, really. And 100m seemed pretty intense. Not a huge amount of logic went into it..
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u/Logical_Ad_5668 1d ago
The way training for most distances works is to get a lot of mileage in and train for longer distances so you can easily maintain top speed for longer. If you exclusively train for 400m intervals, your body will not adapt to maintaining pace for the full interval. Replace 400m with any distance. For what it's worth I never train for 400m and never race anything under 5k (and don't really have any sessions where I go out for less than 5-6k at a minimum). My 400m time is under 1:30 says strava which is not anything special, but I hope you get the point.
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u/Vr00mf0ndler 2d ago
Hi!
Quick backstory before my question:
Started running about 2.5 years ago after living extremely sedentary for years (5k steps daily avg for 3-5 years). Was very overweight starting out. Bit better now, but still been hovering around 105 KGs or so for the past few years.
First I walked, then C25K, C10K(?) and in half a year I transitioned into 50km/week. Been maintaining that volume-ish for two years now (2500 KM last year, 2300 KM now in 2024).
Last year I basically ran 5x 10 KM per week. This year I've been doing 4x 12KM (+2km one of the days), with maybe a monthly HM tossed in somewhere (ran less other days to compensate).
For 2025 I'm considering moving to running 3 days a week, but maintaining the same volume of 50 KM/W. Reason is that I want to do 3x hard weekly strength sessions instead of my current 1-2 low effort ones.
Question: Will running 3x 17KM/W be detrimental in some kind of way compared to what I do today? Will it feel more difficult subjectively due to being longer sessions? Will I be more or less prone to injuries?
Feel free to share your own experiences :)
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u/ion-trapper 1d ago
The advice I've usually received (e.g., from my physio) is that spreading mileage out generally reduces risk of injury. So moving from 5 days to 3 days at the same mileage is something you should transition into if you're going to do it, rather than jumping straight in, to be on the same side.
Another comment is that varying your activities generally reduces risk. So some longer slower runs, with the odd faster run. Varying terrain or things like uphill vs flat/downhill to use different muscles.
Hopefully someone else has more useful comments on merging strength training and running!
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u/Vr00mf0ndler 1d ago
Thanks, I appreciate the input!
Just for clarification; I ran 5 times a week last year (2023) and have done 4 this year (2024). I’m considering giving from 4 days to 3 days.
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u/TuNisiAa_UwU 2d ago
Tomorrow might be my first day on a track, I wanted to try and see my times for the 100, 200 and 400 for fun.
Is there anything I shouldn't do to avoid annyoing people? Thanks in advance :)
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u/tomstrong83 1d ago
Where I live, lanes work like lanes on the highway: The fastest traffic should be on the inside, and nobody should have to go out and around to pass you. So, if you're not the fastest person on the track, you should be running on the outside. It's okay, it's not about ego or who's the fastest, it's just about letting everyone run without having to swerve in and out of lanes to get around people. If you're sprinting, I'd guess you'll be spending your sprint time in lanes 1-3 or so, but when you're not sprinting, move to the outside lanes or use the field in the center (you don't want to try and "claim" a lane and use it at different speeds the way a swimmer would at an open swim).
Here's a diagram that shows you how to know where to start and finish for different distances depending on which lane you're in: https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/2b89c19f-be82-4e76-9905-7d15d57063e3/tempImage2JMRkd.jpg
This isn't an exact science or anything, you'll kind of just have to go and see who's there and what they're doing. Sometimes there will be one other person lightly jogging in lane 1, sometimes there will be a guy all-out sprinting somewhere near the middle, you just kind of have to roll with it.
And don't feel like, if there are two people at the track, you have to be in adjacent lanes. It's fine to give people a little space if that's an option.
Be aware of other people on the track. If you're moving in or out of a lane, check over your shoulder and make sure nobody's coming, and make a visual check before you start your move to an outer lane. So, for example, when you finish a 100m sprint, don't just drift into lanes 2+ without first making sure nobody is coming up behind you. Sprint in the lane, and as you finish the sprint and decelerate, stay in the same lane until you're fully decelerated and are able to look over your shoulder and exit the lane without being in anyone's way.
When you do move in and out of lanes, do so with intentionality. It should be very clear which way you're headed.
Basically, do what you can to make sure nobody has to work harder because of your presence. If it's clear you're trying to be courteous, you'll be fine :)
I think the last thing, not that you're planning on it: Don't bring your kids, don't bring your dog, don't bring a bluetooth speaker or play music without headphones.
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u/alchydirtrunner 2d ago
Track etiquette is mostly common sense. Only use the inside lanes when you’re running hard. Warmup, stretch, do drills, etc in either the outside lanes or infield. Honestly, if you don’t hog the inside lanes you’re already 98% of the way there.
If there are other people using the track skip the earbuds and music so you can communicate if needed. Run counter clockwise, especially if others are using the track and when you’re running in the inside lanes. Just generally don’t be a dick and try to be considerate of others using the space for its intended purpose and you’ll be good.
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u/TuNisiAa_UwU 2d ago
Thanks! That's what I thought, at least now I won't have the anxiety of thinking I'm doing something wrong. The earbuds thing is new to me though so thanks for the advice :]
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u/sharkinwolvesclothin 1d ago
Also, running fast in the inside lane refers to your fast pace, you don't need to compare yourself to others and qualify for the lane. So warmups clearly out of the way, see what others are doing, and when you do your efforts, just go to Lane 1 and stick to the inside, faster runners will pass you and that's fine. The absolutely worse thing you can do is to try to let people pass on the inside by running in lane 2 or kinda 1.5, don't do that.
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u/TuNisiAa_UwU 1d ago
Thanks, I bet that sounded really intuitive to you but I would have done it all in lane 4 out of fear of interfering, that's very good to know.
Is 3x(3x400m/400m) ok as my first workout?
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u/Speedywitchy 2d ago
Ok the simple answer is probably always YES to new shoes, Ha.
But here is the thing. I have pretty good shoes, I think. ASICS G 4000 3, I got them in Juli '23. Now I don't run all that much, I kept track and have about 450km on them atm.
I counted on running on these at least until 600km, but I am having doubts now wether I already need new ones...
I have been going on longer runs lately (just over 12k now but as I am a slow runner that's about 1h40mins of running). Before this I used to run about 5-6k max. Don't worry I am doing a NRC training plan for half marathon.
Anyway, as I am increasing my km's I notice my legs and particularly my knees start to hurt. I didn't have any trouble before, but now I am in doubt because I dont know if it's because I am taking longer runs OR because my shoes need replacing or maybe a bit of both?
Good shoes don't come cheap so if I can be good on my current ones for another 250km that would be great. But not if it will cost me my knees!
Anyone got any good advice?
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u/Minkelz 2d ago
There's not a lot to lose if you're going to be running long term. Most people end up with at least 2-3 pairs and use them at different times for different things, or just rotate them around. If you're going to continue with running you'll certainly need more shoes at some point, if you get an extra pair now and switch between the two pairs it'll give you a good idea of what the differences are and what old shoes feel like.
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u/UnnamedRealities 1d ago
Many people certainly use 2-3 (or more) shoes routinely, but my observation is that most recreational runners use a single pair of running shoes for all runs and that's perfectly fine for them. That said, I agree with what you suggested.
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u/tomstrong83 1d ago
This is how I used to know it was time for new shoes, I'd start feeling a little creakier.
Buy another pair, run in them, see if it solves your issue. If it does, you have your answer. If it doesn't, it's not like you've wasted money, you can rotate the new pair in and mostly save them up for the day when it's time to fully switch.
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u/Known_University2787 1d ago
This is a really hard question to answer. How long a shoe "lasts" varies a ton. There are a ton of variables, the shoe, the weight of the runner and even your age. When I was younger I could go much longer on a shoe with no issues whatsoever and would often go 800 miles or more (1287 of your metric units). Now that I am in my 40's I replace my shoes at 400 miles (643km) which means I go through about 5 pairs a year. I usually have 3 pairs of shoes at any given time, two for general running and one pair I use for speed work. I am lucky that I have the financial means to do so. I could stretch them out further in some circumstances but I had an injury related to an old bad pair of shoes and the PT to get back to running could have purchased a lot of shoes...
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u/Speedywitchy 1d ago
Thanks for your reply. I am closing in on 40 and weigh 68kg. So yeah maybe I should have a look at a new pair of shoes… would it be weird to go looking into trail shoes? I love running in te woods, but I can’t switch them out if it’s a roadshoe and a trailshoe, right?
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u/Known_University2787 1d ago
Trail shoes can be used on the roads since a lot of trail running has mixed gravel/pavement. Trail shoes are basically road shoes with better grip for loose dirt, mud ect. If you can I would use a different pair of shoes for trail running though. Road shoes feel better on the road. If you can only afford one pair of shoes get road shoes. You can easily run in the woods with regular road shoes. Just don't go when its wet and avoid really technical trails. I ran trails for years in the same shoes I ran the roads in when I was younger.
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u/Amazing-Row-5963 1d ago
I think most people are answering wrong.
Your shoes are just fine, you probably have many hundreds of kilometres left.
The problem is that they are not made for 100 minute runs, you need comfier and plushier shoes.
So, YES, buy new shoes. But, still use ur current ones on shorter runs.
If you are buying shoes buy something like Saucont Triumph, Hoka Bondi, Asics Gel Nimbus... Sth plushy, although of course it doesn't have to be the plushiest on the market like these 3. Still, you won't find budget cheap plushy shoes. You will have to put in 100-150 dollars.
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u/Flashbirds_69 1d ago
Hey,
Question about training, short version: is it if any use to train "intermediate pace" ?
Long version: my current key pace are around 6m20/km for fundamental (already go at 150 bpm at this pace so technically it's not even fundamental), 4m50/km for a half marathon and 4m20/km for a 5km.
I train about 4-5 times a week atm which are mostly:
1) Easy run where i run 6-10 km at fundamental pace or slower
2) One acceleration run per week where I run at fundamental pace during recovery/warm up/cool down and lat 5k pace or higher during acceleration phases
3) One long run where per week where I run 14km or more, first at fundamental pace and the last 4-5 km at around HM pace.
4) Sometimes (did it like twice this last 2 months so not much atm, maybe i'll do more in the future) a tempo run of 8-10 km at HM pace
So i pretty much never go at any pace between 6m20 and 4m50/km at the moment. Is there any reason to do this or is my training fine as it is ?
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u/grilledscheese 1d ago
theoretically in between there would be something like “marathon pace” or what some would either call endurance pace or medium-long run pace. bottom line, yes — i think it can be of some use to train a steady pace that is in between threshold/sub-threshold paces (HM/10k) and an easy pace. for you, maybe something like 5:30-5:45, but probably better to judge it by effort. if you were to run a marathon this is probably roughly where you would be aiming
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u/GooseRage 1d ago
Treadmill Running
I just got a treadmill for running this winter because I live in a pretty frigid climate. I’m having a bit of trouble completing my workouts.
Over the summer I finished the 50 mile 5k training program in Faster Road Racing.
Now I’m doing the 70mile program and I just can’t do the workouts at the correct pace on the treadmill. For example my normal endurance run outdoors would be 10 miles starting at a 9:20 pace and finishing around 8:20. On the treadmill I need to start around 10:30 and finish around 9:40.
Any ideas why the treadmill runs feel so much harder?
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u/nermal543 1d ago
You aren’t used to it, so it may feel harder since it works muscles a little differently. That plus treadmills are never calibrated perfectly so it’s probably at least a little off.
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u/GooseRage 1d ago
I did try to calibrate it and it seemed pretty accurate. But now that you mention it I have been unusually sore in my legs so it’s probably different muscles
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u/Traditional-Joke-179 1d ago
what does it mean if you're waaay sweatier than normal after you just came back from a power walk? it's 60 Fahrenheit outside and i was wearing my standard tank top and leggings but by the time i circled back home i was drenched and couldn't keep the sweat out of my eyes. what causes that?
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u/Own_Asparagus7835 1d ago
Considering running the Venice marathon in 2025. Anyone on the thread who has tried it, and can share their experience with travelling there and running the race?
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u/Friendly_Listen6216 1d ago
What are some of the best compression underwear for men to help prevent hip pain from running long distances?
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u/nermal543 1d ago
Compression underwear is not going to help you with hip pain… you need to see a doctor and/or PT to address the root of your pain.
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u/Friendly_Listen6216 1d ago
My coach (who is also a PT) recommended compression shorts. Specifically he recommended Stoko, but I was wondering what reddit thought. My hip pain is minor and only happens if I run long distances, but that still hinders performance.
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u/A110_Renault 1d ago
So you believe your coach when he tells you tight underwear is going to cure your hip, but you don't trust his recommendation for a brand????
In that case I suggest Fruit of the Loom tighty whiteys in extra-extra-extra small.
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u/Friendly_Listen6216 1d ago edited 1d ago
Where did I say I don't trust his brand recommendation? When it comes to opinions, I like to weigh my options before I make a purchase.
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u/Friendly_Listen6216 1d ago
Also, he didn't say compression shorts will cure my hip. I'm not sure where you read that. He recommended it as a supplement to my current training.
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u/Sufficient-Ad-5575 1d ago
Hi !!
I (28F, 5’6, 150lbs) feel like I know the answer to this and probably don’t want to listen to it but anyway.. I’m getting recurring blisters in the exact same spot to the point I have blisters under, over and around calluses. One of them turned into a blood blister a couple of weeks ago.
I’m a normal size 4-4.5 (UK) and wear Altra FWD Experience in a size 6 with Under Armour performance tech socks. In my, completely unknowledgable brain, I feel like the wide toe box combined with a whole 1.5 size increase might be causing rubbing?
(Blister pic if it may help):
Any advice hiiiighly appreciated!!
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u/kindlyfuckoffff 1d ago
why on earth are you running 1.5-2 sizes larger than your normal shoe size?
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u/Sufficient-Ad-5575 1d ago
honestly, i went to a running shop and got recommended them and when i brought up the size they just said “if they feel comfortable it’s fine”. really should have trusted my guy 💀
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u/tomstrong83 1d ago
The answer is almost certainly ill-fitting shoes and/or a brand that has a shape that's just not going to work for your feet.
However, before you buy a new pair, try different socks. Those are really the only two factors at play here, and if different socks solve it, that's a cheaper solution.
I'd make a switch as soon as possible. Blisters are a problem, and what you're experiencing is the problem with foot calluses: While those spots are tough, they can still blister around and even on the callus, and the variance in the toughness of callused spots and tender spots can actually make your foot problems worse.
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u/Sufficient-Ad-5575 1d ago
I thought that would be the case, the idea of buying new ones when these are in such good condition is just not fun.
I’ll give the different socks a go first, but I do enjoy how cushioned these ones are around my heels 😭
Also didn’t realise it could make my feet worse I thought I’d just be plagued with blisters in that one spot </3 Thank you for answering !!
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u/tomstrong83 1d ago
You bet! If you haven't before, I really recommend heading into a running specialty store and getting fitted for some shoes. They usually know their stuff, and sometimes they might be able to help you out in finding a brand that fits your foot shape a little better.
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u/Lucky-Macaroon4958 1d ago
Hello my question is about running and sleep. At what time should one exercise to get the best sleep? I personally find that hiit late at night messes with my sleep and its hard for me to relax myself enough to the point I can sleep. But, I do enjoy running in the evenings sometimes...
I run 4x a week with 1 easy run 1 long run 1 hiit and 1 tempo perhaps I should do the easy runs and long runs in the evenings and the other two in the mornings?
Is it possible for me to do a hiit in the evening and manage to relax or is it impossible to change that and its more my brain chemistry?