What’s the one thing you’d like to know about running? Whether it’s how to get started (or re-started), how to overcome injuries, how to adjust your stride/body movements to run differently, the right apparel to wear, the smartwatch to get, or anything else — what would you like to know?
There are a lot of us here who are at a wide range of experience levels, and I know we have quite a few running coaches here too — so please, if you have knowledge to share, please feel free to chime in! All I ask is that we be helpful, supportive and constructive (as I know all of you are!).
I always look forward to hearing what you have to share, as many of you know way more about running than me! — Terrell
Not sure how to send photos on this forum. But funny story. I changed hotels recently, moved from a Staybridge to a Marriott. It was 40% chance of rain this evening for my daily mountain trail run west of Denver. I hit up the new hotel gym, treadmill out of service. So off to the mountains I drive. 1/2 way into my trail run, it starts raining. 60 Deg F in a t-shirt and shorts. Fastest time ever! We have a saying in the Army. If it ain't rainin' it ain't train'in and if its snowin' we're going.
I am visiting in jakarta indonesia. I have ran 4 days, slow 5k, 10k runs and some 100 yd sprints, and garmin says I have reached 100% acclimation. That's definitely not right.
What's the best way to to run in 90% humidity with temps from 80 to 95 f. I am hydrating well. Starting my run when the sun comes up, wearing drifit clothes. What else can I do so I don't feel so zapped.
On really hot days, I wet my hair, and I use a cooling towel. If it is REALLY hot, I will wrap ice cubes in the cooling towel. BUT, I live in Southern California, and though the summer can get hot, the humidity is low. I don't have any experience with that.
If anyone here has read any of Christopher McDougall's books, you will know about barefoot or minimalist running. I am curious whether anyone here has tried it after running in the typical running shoes and what your experience was/is with this. By minimalist, I mean any running shoe that has less cushioning and/or less heel drop than the average running shoe. It doesn't have to be Xero, Merrell, Vibram, or Luna sandals brand. A brand like Altra is fine too. I want to try, but am a bit hesitant.
Slipped last Sunday trying to avoid a puddle on he Towpath on fractured my shoulder -- have an appointment next week --- hoping I will feel well enough to walk/run a 5K for American Cancer Society on Father's Day. Is 7 weeks possible or will I need longer?
Hi. I'm an RN and my husband is a PA who specialized in orthopedics and I also asked him your question. First of all, Terrell is right. Without really knowing the particulars of your case, doing an exam and seeing the x-rays, ct-scans, and/or MRIs, there is no way to really know the answer, but, what we both know from experience is that the typical, healthy adult with an uncomplicated fracture heals well enough to do at minimum a walk, in 6-8 weeks. Hopefully, that will be your case. Good luck!
Oh no! So sorry to hear that, Thomas. This is where I'm going to say your doctor is more qualified than I am to answer this one -- I mean, seven weeks sounds like plenty of time to me, but as always, your doctor will know for sure. 😃
Hey Terrell...thanks for the opportunity for questions man! Much appreciated.
I'm in week two of a 20 wk plan for my first full. Only have ever run a 10K once. Figure I've got 5 months. Give me 5 months and I'll get anything done!
That said, I've got lots of work to do...and a bunch of I don't knows.
I've been trying to keep my cadence up during my long, slow runs, but my HR seem to increase more when I do. Should I forgo the cadence idea on HR training runs, or stick it out and the base will come around eventually?
Hi there Johnny! Congrats on training for the marathon -- that's huge!
In general, I'd say, most of your runs should be easy to moderate -- and that goes for long runs (maybe especially your long runs). I've never pushed myself too hard on those, mainly because I'm focused more on finishing them than my cadence! 😃 For me, the long runs are about the mental side more so than the physical side of running; I was mainly focused on expanding my zone of what I thought was possible -- so, it was always more important to me to actually get to completing, say, 15 miles rather than my pace or any other number. Hope that helps!
I've been sidelined for almost three months with acute plantar fasciitis. 'Have been under the care of a podiatrist, too. There is SO much conflicting information concerning treatment. 'Guess I'm wiling to hear what has helped others.
I had it for awhile and what worked for me was switching to one day of Elliptigo (like an elliptical but it moves like a bike). I would do 3 days of running and one of Elliptigo.
I didn't try these, but later, a physical therapist recommended to freeze a water bottle and roll it under your barefoot and also to stretch your calf. The stretch is more of a preventative measure. Some people say that the only thing that works is rest. I didn't do that, but I don't think mine was horrible.
I feel for you, Howie; I've had it twice, and both times it last for months and months. Getting a pair of green superfeet shoe inserts was about the only thing that helped.
The first time I got it was before I was a regular runner; I got talked into running with a group of very fit young people at work, and they outdistanced me very quickly and I was running too hard and overexerting myself and the fascitis was a result. Get a good training program...join a running group; we have one that caters to casual runners, Sacfit.
I’m working on pace. For the half, I always seem to start too fast I think and it ruins the end of the race. I don’t know how slow is slow enough but not too slow.
Hi Anne! I’ve done a few halves over the last few years, here’s a few tips that have worked for me:
• Sounds silly, but I start out the race listening to a podcast (first hour or so) and don’t switch to music til I’m really getting tired. Music pumps me up a lot so if I listen to it right off the bat, I end up going too fast at the beginning!
• trust your gut! And as someone else said, go based on perceived effort. I try to run first third pretty easy (adrenaline will speed me up so I focus on being chill), second third my “goal” pace, and final third at moderate to high effort.
• train at lots of different paces—work in slow runs, speed training, hills, etc. I did a lot of training for my last half at a more moderate pace(not trying to do race pace every run) and worked in speed training every week and dropped my finish time by like, 20 minutes.
• don’t forget the fuel!! Fueling during a race can be tough but it really helps! Gels, pocket cookies, applesauce pouches, bananas—whatever works for you!
What is the basis for the pace your watch is recommending? I've found it really helpful to run by perceived effort than a specific minutes per mile pace. The "right" pace can vary from day to day based on lots of factors.
Hmmmmm... I don't know if I've ever heard of that before. Do you mean following the mid-week running mileages for a full marathon plan vs. a half marathon plan? (Which would, presumably, be longer?)
I'm trying to work on my aerobic fitness and learning about zone 2 training, but the slower I run to get my heartrate in the zone, the more impact it has on my knees. Should I just switch to walk/run until I can get my pace up with low heart rate?
I've done walk/run programs in the past (through Jeff Galloway's training programs here in Atlanta) and they're great for slowing down your overall pace, while still allowing you to run at your normal pace. It's actually a pretty ideal way to run (and the closest to what our ancient ancestors did tens of thousands of years ago; they didn't run flat out for miles and miles and miles, they alternated running and walking constantly.)
I'm curious as to how often runners replace their running shoes (e.g. sneakers, trainers). Mine are over 20 years old. They have thousands of miles on them and have been in more than two dozen states, as many countries and on 4 continents. Currently back out in Colorado...
That’s pretty amazing, would be cool to see a pic of your shoes! Once my shoes get to about 600k I’ll start trying new ones. That’s about the mark Ive noticed you lose a lot of the cushion-they become “flat”- the difference between a new shoe and a run-in shoe is pretty noticeable.
Check the bottom of your running shoes; check the wear on the soles. For me, I'm big (6'4") and slow, and the way I run the shoes wear down very noticably on the outer edge of the heel. I replace them every 6 months, which is usually about 500 miles worth.
First, wow! That's seriously amazing -- I'd love to see what they look like after 20 years! My first answer would be, it's definitely time to replace them. (But it's entirely up to you!) My friend Hollie, who's written for THM occasionally in the past, has this really good post on how to know when it's time to replace your shoes: https://fueledbylolz.substack.com/p/lolzletter-edition-11-how-to-tell
Can't imagine how you've done that...but more power to you. I replace mine between 150 and 200 miles. I should have bought stock in running shoe companies!
I've read in a few places that every 500 miles or so shoes have broken down and should be replaced. That may be really good marketing, but I have found that I can truly feel a difference when I've logged the 500 and gotten new that My legs and feet feel better supported immediately.
Not sure how to send photos on this forum. But funny story. I changed hotels recently, moved from a Staybridge to a Marriott. It was 40% chance of rain this evening for my daily mountain trail run west of Denver. I hit up the new hotel gym, treadmill out of service. So off to the mountains I drive. 1/2 way into my trail run, it starts raining. 60 Deg F in a t-shirt and shorts. Fastest time ever! We have a saying in the Army. If it ain't rainin' it ain't train'in and if its snowin' we're going.
I love that story, Byron! Here's where you can share photos with the group: https://www.thehalfmarathoner.com/chat
How to not get injured while increasing distance?
I am visiting in jakarta indonesia. I have ran 4 days, slow 5k, 10k runs and some 100 yd sprints, and garmin says I have reached 100% acclimation. That's definitely not right.
What's the best way to to run in 90% humidity with temps from 80 to 95 f. I am hydrating well. Starting my run when the sun comes up, wearing drifit clothes. What else can I do so I don't feel so zapped.
On really hot days, I wet my hair, and I use a cooling towel. If it is REALLY hot, I will wrap ice cubes in the cooling towel. BUT, I live in Southern California, and though the summer can get hot, the humidity is low. I don't have any experience with that.
Been doing zone 2 running because it’s said to make me run faster. It didn’t. What else am I missing?
If anyone here has read any of Christopher McDougall's books, you will know about barefoot or minimalist running. I am curious whether anyone here has tried it after running in the typical running shoes and what your experience was/is with this. By minimalist, I mean any running shoe that has less cushioning and/or less heel drop than the average running shoe. It doesn't have to be Xero, Merrell, Vibram, or Luna sandals brand. A brand like Altra is fine too. I want to try, but am a bit hesitant.
Slipped last Sunday trying to avoid a puddle on he Towpath on fractured my shoulder -- have an appointment next week --- hoping I will feel well enough to walk/run a 5K for American Cancer Society on Father's Day. Is 7 weeks possible or will I need longer?
Hi. I'm an RN and my husband is a PA who specialized in orthopedics and I also asked him your question. First of all, Terrell is right. Without really knowing the particulars of your case, doing an exam and seeing the x-rays, ct-scans, and/or MRIs, there is no way to really know the answer, but, what we both know from experience is that the typical, healthy adult with an uncomplicated fracture heals well enough to do at minimum a walk, in 6-8 weeks. Hopefully, that will be your case. Good luck!
Thank You
Oh no! So sorry to hear that, Thomas. This is where I'm going to say your doctor is more qualified than I am to answer this one -- I mean, seven weeks sounds like plenty of time to me, but as always, your doctor will know for sure. 😃
Hey Terrell...thanks for the opportunity for questions man! Much appreciated.
I'm in week two of a 20 wk plan for my first full. Only have ever run a 10K once. Figure I've got 5 months. Give me 5 months and I'll get anything done!
That said, I've got lots of work to do...and a bunch of I don't knows.
I've been trying to keep my cadence up during my long, slow runs, but my HR seem to increase more when I do. Should I forgo the cadence idea on HR training runs, or stick it out and the base will come around eventually?
Hi there Johnny! Congrats on training for the marathon -- that's huge!
In general, I'd say, most of your runs should be easy to moderate -- and that goes for long runs (maybe especially your long runs). I've never pushed myself too hard on those, mainly because I'm focused more on finishing them than my cadence! 😃 For me, the long runs are about the mental side more so than the physical side of running; I was mainly focused on expanding my zone of what I thought was possible -- so, it was always more important to me to actually get to completing, say, 15 miles rather than my pace or any other number. Hope that helps!
I've been sidelined for almost three months with acute plantar fasciitis. 'Have been under the care of a podiatrist, too. There is SO much conflicting information concerning treatment. 'Guess I'm wiling to hear what has helped others.
I had it for awhile and what worked for me was switching to one day of Elliptigo (like an elliptical but it moves like a bike). I would do 3 days of running and one of Elliptigo.
I didn't try these, but later, a physical therapist recommended to freeze a water bottle and roll it under your barefoot and also to stretch your calf. The stretch is more of a preventative measure. Some people say that the only thing that works is rest. I didn't do that, but I don't think mine was horrible.
I feel for you, Howie; I've had it twice, and both times it last for months and months. Getting a pair of green superfeet shoe inserts was about the only thing that helped.
The first time I got it was before I was a regular runner; I got talked into running with a group of very fit young people at work, and they outdistanced me very quickly and I was running too hard and overexerting myself and the fascitis was a result. Get a good training program...join a running group; we have one that caters to casual runners, Sacfit.
I’m working on pace. For the half, I always seem to start too fast I think and it ruins the end of the race. I don’t know how slow is slow enough but not too slow.
Hi Anne! I’ve done a few halves over the last few years, here’s a few tips that have worked for me:
• Sounds silly, but I start out the race listening to a podcast (first hour or so) and don’t switch to music til I’m really getting tired. Music pumps me up a lot so if I listen to it right off the bat, I end up going too fast at the beginning!
• trust your gut! And as someone else said, go based on perceived effort. I try to run first third pretty easy (adrenaline will speed me up so I focus on being chill), second third my “goal” pace, and final third at moderate to high effort.
• train at lots of different paces—work in slow runs, speed training, hills, etc. I did a lot of training for my last half at a more moderate pace(not trying to do race pace every run) and worked in speed training every week and dropped my finish time by like, 20 minutes.
• don’t forget the fuel!! Fueling during a race can be tough but it really helps! Gels, pocket cookies, applesauce pouches, bananas—whatever works for you!
I do something very similar. I listen to books and switch to music when I want to speed up.
Thanks Rachel! That sounds like a plan I can try. I’m hopeful!!
Hi Anne! Do you time your pace with a smartwatch/regular watch? That might help.
Yes, but sometimes it thinks I can go faster than I think I should
It will say I’m at the right pace, but I think it’s too fast
What happens for you at the end of the race?
I end up spent the last couple of miles and I have to walk/run
What is the basis for the pace your watch is recommending? I've found it really helpful to run by perceived effort than a specific minutes per mile pace. The "right" pace can vary from day to day based on lots of factors.
To lower my HM PB, would it be helpful to follow a FM training plan, or stick with a HM plan?
Hmmmmm... I don't know if I've ever heard of that before. Do you mean following the mid-week running mileages for a full marathon plan vs. a half marathon plan? (Which would, presumably, be longer?)
Yes, whatever the marathon plan called for, but just run a HM at the end instead.
A survey of one, but I have run all my half marathon PBs while in the midst of marathon training so this sounds not unreasonable to me.
Thanks, Susan!
I'm trying to work on my aerobic fitness and learning about zone 2 training, but the slower I run to get my heartrate in the zone, the more impact it has on my knees. Should I just switch to walk/run until I can get my pace up with low heart rate?
I've done walk/run programs in the past (through Jeff Galloway's training programs here in Atlanta) and they're great for slowing down your overall pace, while still allowing you to run at your normal pace. It's actually a pretty ideal way to run (and the closest to what our ancient ancestors did tens of thousands of years ago; they didn't run flat out for miles and miles and miles, they alternated running and walking constantly.)
Same for me. Seems the longer/farther I try to go, keeping my splits in mind, the more we are and tear on my knees.
I'm curious as to how often runners replace their running shoes (e.g. sneakers, trainers). Mine are over 20 years old. They have thousands of miles on them and have been in more than two dozen states, as many countries and on 4 continents. Currently back out in Colorado...
That’s pretty amazing, would be cool to see a pic of your shoes! Once my shoes get to about 600k I’ll start trying new ones. That’s about the mark Ive noticed you lose a lot of the cushion-they become “flat”- the difference between a new shoe and a run-in shoe is pretty noticeable.
Heard recently that the foam in shoes ages on the shelf, so after a time, it loses its resiliency even if NOT being used.
Check the bottom of your running shoes; check the wear on the soles. For me, I'm big (6'4") and slow, and the way I run the shoes wear down very noticably on the outer edge of the heel. I replace them every 6 months, which is usually about 500 miles worth.
Mine do the same! Glad to know I'm not alone.
First, wow! That's seriously amazing -- I'd love to see what they look like after 20 years! My first answer would be, it's definitely time to replace them. (But it's entirely up to you!) My friend Hollie, who's written for THM occasionally in the past, has this really good post on how to know when it's time to replace your shoes: https://fueledbylolz.substack.com/p/lolzletter-edition-11-how-to-tell
Can't imagine how you've done that...but more power to you. I replace mine between 150 and 200 miles. I should have bought stock in running shoe companies!
I've read in a few places that every 500 miles or so shoes have broken down and should be replaced. That may be really good marketing, but I have found that I can truly feel a difference when I've logged the 500 and gotten new that My legs and feet feel better supported immediately.