Advanced running reddit.

Incline should to be incorporated into treadmill training to mimic wind resistance. The effect of wind resistance should not be underestimated. 1.0 to 1.5% incline is usually sufficient PubMed Source. 1% is usually appropriate for up to about 7 min/mile, with 1.5% better for anything faster, and 0.5 for much slower paces. Hudson recommends short hill sprints of 8-12 seconds at maximum intensity up a hill that is at least at an 6-8% grade, followed by full recovery (I basically walk down for recovery). The hills sprints are short, and the emphasis is on form up the hill. I also think the type of hill work you're proposing has benefits. Training. I’m currently getting back into track after a more than a year break and I want to really start giving it my all! So far for training I’ve been running 25-30 miles a week, with 2 fast workouts a week and the rest being easy or long runs. My pr is a 4:29 1500m. I have 2 more months this season to train and race, and I understand ...If you’ve been put in charge of running a meeting, there are many aspects to consider. Being prepared and organized can help you immensely as you head into any meeting, along with ...Most recently I had my longest recovery. Even running extremely low mileage I never had a pain free day between September 2017 and May 2019. I finally started going to physical therapy and doing a lot of massage therapy and calf strengthening and I've been able to run pain free for over a year now. Achilles injuries suck.

Oct 19, 2022 ... Run 5-6 a week instead of 3-4, that alone will increase your mileage. Then slowly start to increase your mileage. Once you start training for a ...A 1:23 in for a 50 year old in 2006-10 would 80.67% and equivalent time would be 1:13:24. Using the 2023 calculator a 1:23 would be 77.57 - 1:14:09. justforfun3001. • 1 yr. ago. I think it's some of all 3. I'm in the same age bracket. 2 years ago, I ran a sub 4:50 mile, which age graded to a 4:15 mile.

Elite runners will be very close to the 2nd threshold for the whole marathon. They will ha e a narrow pace band between vo2max, 2nd threshold, and first threshold. A lot of confusion comes from this when people them try to translate elite training paces to non-elite where the pace spread is much larger and pace / effort math doesn't …

May 17, 2022 ... Running recovery at 40+ years old · Don't train through injury, shut it down and get healthy. · Don't race the workouts. · Prioritize ...Oct 8, 2022 ... r/AdvancedRunning icon. Go to AdvancedRunning ... “Running slow hurts more than running fast” ... So, even though you are much more advanced, here ...The deciding factor is the type of training you are attempting to use to improve yourself. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. The Weekly Rundown for February 04, 2024. r/AdvancedRunning. r/AdvancedRunning. My marathon plan has four core workouts: Lactate Threshold Intervals - A series of 4 - 6 intervals anything from 1-4k in length at about your lactate threshold with a couple of minutes of aerobic run in between, delightfully sandwiched between a 15 minute warmup at aerobic pace. VO2 Max Intervals - Warm up, run 4 - 12 intervals from 600m ... Hudson recommends short hill sprints of 8-12 seconds at maximum intensity up a hill that is at least at an 6-8% grade, followed by full recovery (I basically walk down for recovery). The hills sprints are short, and the emphasis is on form up the hill. I also think the type of hill work you're proposing has benefits.

"To give you one example from my running experience - after running 3 years consistently 3 times a week - intervals, tempo and long run with average about 40 km per week I …

Running is more physically demanding and naturally you'll probably work harder doing it and burn more calories. Running also requires pounding your knees more, while the elliptical is less demanding - so if you're worried about your knees is probably the superior option. [deleted] • 7 yr. ago.

The tempo part is based on that feeling that the 1st repeat in a workout often feels less comfortable than the 2nd. i only warm up for workouts. ive warmed up up to 7 miles, but that was likea second run then a workout. usually 2-3 miles is ideal. about 15-20 minutes. It depends on how far your normal runs are.80/20 Running by Matt Fitzgerald promotes slowing down the majority of your runs to allow runners to improve. 80 percent of the runs are done at lower intensity and 20% at higher intensity. This article by Fitzgerald gives an explanation and this post on the 80/20 site gives some explanation on the run types. Hudson. Usually I will do 1 or 2 x 1 or 2 minute pushes at “light tempo” during the 3rd mile, sort of like different strides, to help loosen up. Also, give yourself a bit of wiggle room on the first mile or rep of a workout. If your workout is 8x1000 at 3:10, don’t be afraid to open up the first 2 at 3:20 and 3:15. Rowing machine. Jump rope. Get a painters breathing mask and run in that. But seriously a rowing machine is a great investment for any rehabilitation time if you're doing serious long distance running. ExiledWeegie • 3 yr. ago. 2nd to rowing machine, fantastic for maintaining / building fitness during injury. I’ve just now been Incorporating it with the help of my running coach over the past couple months. It definitely feels like it’s making a pretty substantial difference. I definitely feel stronger uphill and on the track. I’m running 800’s seemingly 5-7 seconds faster than I was a year ago with less effort while being 3-4 lbs heavier. I did park run about a month ago, and got 20:10 for the 5km, so a 30 sec decrease. In my general runs I do, I’m also quite a bit slower now (I used to run 4:10-4:40/km pretty much every run, now I have to really force myself to do sub 4:40/km). I don’t even want to know how much slower my half would be, probably about 10 mins. Specifically, Zone 1= per mile 5k pace + 3 min, Zone 2=per mile 5k pace + 2 min, and Zone 3=per mile 5k pace + 1 min. You should notice over time that your RHR dropping and that it takes longer to drift into the higher BPM for the same runs. This means that the body is becoming more aerobically efficent.

So your protein, fat and carb intake. Then supplement any micronutrient deficiencies you may be having. A sensible protein daily allowance is around 1 - 1.4 grams of protein per pound of bodyweight. After that calories would be better utilised as fat or carbs for training.Zone 5 is "endurance training on a budget". Most of the best endurance athletes in the world spend hardly any time and zone 5. More time spent in zones 1 and 2 have the biggest impact on endurance improvement, but not everyone has 10-15 hours a week for it. If you want to learn more, Dr. Stephen Seiler has several good videos on YouTube that ...I think it would be quite a stretch racking up the mileage that quickly. You talk 40% increase in 4 weeks. Safe increase per week should be around 5% per week, if you know what you do 10% per week. This would mean Week 1: 26,25 to 27,5 miles Week 2: 27,5 to 30 miles Week 3: 29 to 33 miles Week 4: 30,5 to 36 miles.Almost all my runs are mostly in zone 3, regardless of how easy they feel. I just ignore it. I’ve had a lot more luck dropping the zones and going with Pfitzinger’s estimations. Recovery runs at <74% max heart rate, general aerobic runs at 71-81%, endurance runs at 74-84%, etc. 1 hour starting at below marathon effort increasing to slightly above marathon effort, increasing pace by 0.1 mph every 10 minutes. 20 minute tempo effort starting just below HM effort, increasing to HM effort over 15 minutes, then last 5 minutes gradually ratcheting up the pace to 5k/10k effort. The fact that the treadmill sets the pace for ... That said, lifts that are good for running are as follows: Lower body compound lifts: Squats, deadlifts, lunges, single leg deadlifts, step ups << target high weight, low reps for these. Running builds your endurance, lifting builds your strength. Upper body: Pretty much any targeted back, shoulder, tricep, or chest exercises.

r/advancedrunning is for people who approach running, training, and racing with an athlete mindset; whether you're on your high school cross-country team, a masters-level age group winner, or whatever doesn't really matter. Reply reply. 23569072358345672. Ellip is excellent! Its the closest crosstraining to running in my opinion. I used it a lot in university and knew a good number of high level runners who relied extensively on elliptical for cross training. They are great for everything from easy efforts up to threshold type workouts and you can even get into Vo2max territory.

Elite runners will be very close to the 2nd threshold for the whole marathon. They will ha e a narrow pace band between vo2max, 2nd threshold, and first threshold. A lot of confusion comes from this when people them try to translate elite training paces to non-elite where the pace spread is much larger and pace / effort math doesn't … The ideal predictor workout would depend on the level of the runner. I.e, sub 16 5K: 3-4x mile w/ 2:00 jog (~400m). 16-18 min 5K runner: 4-5x 1200m w/ 2:00 jog (~400m). Or just a solo 3K / 2 mile time trial. Note: there's nothing stopping slower runners doing mile reps @ 5K pace, but this would be a very tough workout! Oct 3, 2023 ... My weekly structure typically consisted of 6 days of running: 3 easy runs ... Advanced Running: It's a mindset. Post here for discussion about ...So you are probably able to run a bit faster times in the longer events already, but maybe not as fast as the calculator says, since the low mileage probably hinders the performance on longer distances. Since you have only ran for 14 months you can still improve a lot and those times will come down with practice. Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a certain competitive level or race times. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. Make the logistics around running efficient. If you get right in the shower after running you can actually make do with like a 30 second rinse off. Don't even need to wet/wash your hair every time. Get a lot of running clothes so you don't have to do laundry as frequently and getting an appropriate outfit together is fast. Even so, in my mind the three biggest benefits of saunas relevant to competitive distance runners are: Inducing adaptation to exercise in heat. Boosting growth hormone levels. Direct gains in fitness due to upregulation of various proteins (heat shock proteins and likely others too), increased plasma volume, and probably other less-well ...That being said, I don’t think the lack of cushioning is at fault with your knee problems, when you are running (and training for) marathons you take about 35000 steps, that is 35000 times 2,8x your body weight force that goes to your legs. Thus, strength training is, if not outright mandatory, very very recommended. We're (trying to) build a system in which we uses professional running coaches, qualitative user feedback (e.g., enjoyment, motivation, injuries) and quantitive metrics (e.g., progress) to distil the optimum training plan for any user drawing on all of these methods but meaning that a user is 100% confident the plan is completely optimum for them.

Here’s my situation: I started a strength training regime in October, and lift heavy weights 2x per week. These sessions leave me sore for the rest of the week but I notice I’m getting stronger. I’m also running moderate mileage right now, about 40 miles per week. I also feel I have 10lbs to lose to feel fitter (female, 5”5, 145lbs).

Weekly recovery day or two, either light jogging, xtrain, or day off, 20 - 50 mins. Doubles, optional, also 20 - 50 mins easy, can xtrain these if you have the time but not the fitness for run doubles. 4 - 8 x 15s strides @ 3K to 800 effort, 60s rest (walk, stand, jog, whatevs) focusing on running at speed w/ good form.

1 hour starting at below marathon effort increasing to slightly above marathon effort, increasing pace by 0.1 mph every 10 minutes. 20 minute tempo effort starting just below HM effort, increasing to HM effort over 15 minutes, then last 5 minutes gradually ratcheting up the pace to 5k/10k effort. The fact that the treadmill sets the pace for ... ER24. •. Focusing on speed before endurance is a sure-fire, tried and true way to injure yourself. You can incorporate speed workouts into your routine early on, but run your long runs, and frankly all other runs, at a comfortable pace. If you’re brand new, don’t put too much thought into events yet. I’m looking for some advice on how to structure my training for the next 3-6 months. For context, I’m 25M, 6’0, ~200lbs. I ran XC and track in high school but was not particularly good. I picked running back up in 2020 after graduating college and not running much during school. Good shoes and make sure you wear a good pair of socks as well. Also try to avoid getting your feet wet especially during long runs because any added friction will cause more blisters. I get dry, thin socks. Cotton socks make you sweat and cause blisters.He has a history of abuse and rada so she did what he told her to. 2 years later she got to know about his affairs with her friends and his other criminal cases. So she …r/AdvancedRunning. r/AdvancedRunning. Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a certain competitive level or race times. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors.Reports are coming in that a number of Meta’s top social apps, including Facebook, Instagram, and, are all experiencing an outage on Tuesday morning. When …Oct 27, 2022 ... Hello advanced running I was thinking of asking reddit for some advice on a year-long marathon journey I plan to go on. I recently raced a 2 ...If you think that scandalous, mean-spirited or downright bizarre final wills are only things you see in crazy movies, then think again. It turns out that real people who want to ma...Running, Weight Loss, and Target BMI for First Marathon. Stats: 36/M 5’7 145 lbs, 35 mpw, 23:52 5K, 49:53 10K (obviously I’m growing out of “Running” and into “Advanced Running” so my bad if this seems to be in the wrong place) Saw a few older threads on related subjects, but had some questions specific to my situation.

Just started running again and I’m planning on hitting around 20-23 miles this week of misty easy runs, last gym day was simple: 1 x 5 deadlift @ 115 (warm up and making sure my form was good, since I haven’t deadlifted in like 4 years) 1 x 5 deadlift @ 135. 3 x 10 pulldowns. 3 x 8 cable rows. 3 x 15 face pulls. r/advancedrunning is for people who approach running, training, and racing with an athlete mindset; whether you're on your high school cross-country team, a masters-level age group winner, or whatever doesn't really matter. Reply reply. 23569072358345672. Real estate is often portrayed as a glamorous profession. Real estate agents, clients and colleagues have posted some hilarious stories on Reddit filled with all the juicy details ... Man, I feel for you. I suffer with really tight Soleus on my right leg but luckily have avoided a strain. Ice packs on the lower calf/achillies area immediately after a run. Regular calf/soleus stretching, heel drops and heel raises. Wearing higher drop shoes for recovery runs. Instagram:https://instagram. syracuse facebook marketplacehall's hall of fame partner crosswordangela white networthhow do i change my planet fitness location There’s more to life than what meets the eye. Nobody knows exactly what happens after you die, but there are a lot of theories. On Reddit, people shared supposed past-life memories... is octapharma plasma legitgaming chairs in target Lower the intensity of each weight session. Meaning bring down your weight. Start your 5x5 days at 70% or 3-4RIR and slowly progress from there. You CAN continue to deadlift and squat while running don’t let others tell you “they don’t go together.”. You just have to plan and distribute load + intensity accordingly.Most discussed products on r/ advancedrunning. All Subreddits. What's the time frame for this analysis? How do you classify the mentions? How do you know if a mention is … zillow houses for rent columbus ohio Other things that are easy on the stomach if eaten 1-2 hours before running: a piece of toast with honey, clif bar (1 hour before run). DaPs1Mon • 6 mo. ago. Honey works well. ScreamFPV • 6 mo. ago. Sunflower butter (I have a nut allergy) or oat butter has been a solid pre run snack prior to longer runs for me.Strength Training on Running Days : r/AdvancedRunning. by P4ULUS. Strength Training on Running Days. I recently got into a good routine by adding two strength training …