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Running Thread - Page 21
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dudeman001
United States2412 Posts
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L_Master
United States8017 Posts
On February 05 2012 17:16 dudeman001 wrote: fejrwoifwmneicuneriugwnecfwkjbnsa I finally finished Born to Run, and oh man I really really REALLY recommend it to everyone. It's such a good book and you'll never look at running the same way Uhh....what? And yea, this is on my holds list right now, gonna give it a read. | ||
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dudeman001
United States2412 Posts
On February 05 2012 17:48 L_Master wrote: Uhh....what? And yea, this is on my holds list right now, gonna give it a read. keyboard spam  | ||
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ChairManMao467
United States35 Posts
 . Any faster solution besides time? | ||
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L_Master
United States8017 Posts
On February 07 2012 13:02 ChairManMao467 wrote: How could I help a strained Achilles tendon? It recently acted up consistently and I was about halfway there on my marathon training? I've tried ice and hot pads, but they don't work too well . Any faster solution besides time?First thing is make sure you get it with rest until it's relatively pain free. Then what you want to do is stretching (after having warmed up). Do both of these for 60 second holds, a few times everyday:+ Show Spoiler + ![[image loading]](http://www.athleticadvisor.com/images/Stretch_Images/str_calf.jpg) The other thing I have found EXTREMELY helpful are eccentric calf drops. Video demo is here | ||
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jkang47
United States14 Posts
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dudeman001
United States2412 Posts
On February 08 2012 13:52 jkang47 wrote: Hey guys, I've recently started running because my friend dragged me into exercising at 8AM before my classes start. However, every morning when I run, I get extremely dehydrated and my mouth gets really dry. I tried to drink some water before I sleep but it still happens. I drink a cup of water about 10 minutes before I run too. Should i just drink more water? Suggestions? Advice? I'd say chug a bottle of water right when you wake up in the morning (regardless if you're running or not). We get very dehydrated after 8 hours of sleep and it's healthy to do. It should be helpful for you | ||
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L_Master
United States8017 Posts
On February 08 2012 13:52 jkang47 wrote: Hey guys, I've recently started running because my friend dragged me into exercising at 8AM before my classes start. However, every morning when I run, I get extremely dehydrated and my mouth gets really dry. I tried to drink some water before I sleep but it still happens. I drink a cup of water about 10 minutes before I run too. Should i just drink more water? Suggestions? Advice? It helps some if you stay solidly hydrated. By that I mean drinking consistently enough water over the course of the day that your very well hydrated. You can also experiment with how much water you drink in the morning, and the timing of it. For instance I usually drink between 4-8 cups of water between 30-90 minutes before a morning run and that works quite well for me. | ||
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RHCPgergo
Hungary345 Posts
I recently started running (again) and I entered a half marathon that is held on june 10th and I want to finish in 2 hours. Can you please add this to TL users 2012 goals? My goal is also to set a training routine of running at least 4 times a week. | ||
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Riyomori
Singapore316 Posts
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AirbladeOrange
United States2574 Posts
On February 08 2012 21:56 Riyomori wrote: im thinking of running in the sydney marathon in september to commemorate my first year in sydney. would there be enough time to train properly from now till september? Have you run and trained before? Are you currently running? What kind of goal do you have for the race? | ||
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Snuggles
United States1865 Posts
It was basically a 1 mile a day routine for 5 - 6 days a week. I took reaaaally took my time with it, at first I was running a mile at around 18 min on average and then I steadily increased my pace (over week and week haha) to 14 min before I learned about interval running (forgot the actual name for it). From then on I did 10 minutes of sprinting and jogging in intervals, making my legs feel like jelly after each session. I'm wondering how I should plan out my routine now. I never really had any real advice in devising my a detailed running regime. Looking at the couch to 5k it seems pretty tame in the beginning, which I know for a fact that I can handle but obviously I've never done 3 miles on a daily basis before. Also I'm aiming to burn more calories too, which is why I took up sprinting. So which should I do to build endrance and burn calories after the run? Jogging longer distances or just doing sprinting exercises? I really want to build endurance this time around, I'm so sick of being a lousy runner haha. | ||
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AirbladeOrange
United States2574 Posts
On February 09 2012 03:47 Snuggles wrote: So I've just started running again after not running a single mile in months since I sprained my ankle. I had a pretty amateur unorthodox running routine. It was basically a 1 mile a day routine for 5 - 6 days a week. I took reaaaally took my time with it, at first I was running a mile at around 18 min on average and then I steadily increased my pace (over week and week haha) to 14 min before I learned about interval running (forgot the actual name for it). From then on I did 10 minutes of sprinting and jogging in intervals, making my legs feel like jelly after each session. I'm wondering how I should plan out my routine now. I never really had any real advice in devising my a detailed running regime. Looking at the couch to 5k it seems pretty tame in the beginning, which I know for a fact that I can handle but obviously I've never done 3 miles on a daily basis before. Also I'm aiming to burn more calories too, which is why I took up sprinting. So which should I do to build endrance and burn calories after the run? Jogging longer distances or just doing sprinting exercises? I really want to build endurance this time around, I'm so sick of being a lousy runner haha. So are you running to lose weight and build endurance? To build endurance you just have to slowly increase your mileage. If you're trying to cut down on your weight it's mostly about diet so look at that first. There is no reason you need to only choose endurance runs or sprints. Utilize both if you want. It's important to train in a way that you enjoy. Give us some more info about what you want and where you're coming from. | ||
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L_Master
United States8017 Posts
On February 09 2012 03:47 Snuggles wrote: So I've just started running again after not running a single mile in months since I sprained my ankle. I had a pretty amateur unorthodox running routine. It was basically a 1 mile a day routine for 5 - 6 days a week. I took reaaaally took my time with it, at first I was running a mile at around 18 min on average and then I steadily increased my pace (over week and week haha) to 14 min before I learned about interval running (forgot the actual name for it). From then on I did 10 minutes of sprinting and jogging in intervals, making my legs feel like jelly after each session. I'm wondering how I should plan out my routine now. I never really had any real advice in devising my a detailed running regime. Looking at the couch to 5k it seems pretty tame in the beginning, which I know for a fact that I can handle but obviously I've never done 3 miles on a daily basis before. Also I'm aiming to burn more calories too, which is why I took up sprinting. So which should I do to build endrance and burn calories after the run? Jogging longer distances or just doing sprinting exercises? I really want to build endurance this time around, I'm so sick of being a lousy runner haha. If you want endurance you need mileage, lots of easy runs, long runs, mileage, tempos, cruise intervals, and mileage. I am not sure your background of activitiy, injury, and fitness before this but for most HS/college people that haven't been totally sedentary and don't have a history of running injury I don't see any reason not to jump in 3-4 times a week doing 3-4 miles per run. If that sounds scary, they key is pacing. Make sure your running truly easy, you should be running relaxed enough that you feel like 50 miles would be no problem. Whether this pace is 6:30 per mile, 10:00 per mile, or 20:00 per mile doesn't matter, the key is that the effort is easy. If anything err on the effort being too easy. From there just build up slowly. If that first week seemed difficult, repeat it. If it went okay then add a day to move to 5 days the next week. Build up to 6/7 days a week running (6 vs 7 is just personal preference), then start adding miles to various days. If you get to even 30 or 40 miles per week you will see ENORMOUS benefits in your endurance. The value of consistency and global volume pays massive dividends in running I want to stress that for improving endurance most of your running should be easy. Running does not have to be hard or painful in any way to make major gains. That doesn't mean you run every single run easy (although thats smart when your building up mileage) as faster aerobic running is very important for development as well (helps with lactate metabolism and builds efficiency at more intense paces) as are the harder anaerobic workouts (what you think of as intervals). However, intervals workouts are short term gains, generally added a month or two out from a goal race. Before that you were building your aerobic capacity and then as the race nears you "sharpen" with more intense anaerobic work so your prepared for all the demands of the race. The downside to intervals is they are the most common way of getting injured, and they have only short term benefits. Improvement from intervals usually stops anywhere between 4-8 weeks depending in the type and strengths of the runner, and does only a little to improve aerobic capacity. EDIT: Sprinting is not interval work as a general rule of thumb because the recoveries are so long. Long recovery is necessary because doing sprints while still tired results in bad technique, ineffective running, and potentially injury. There is absolutely no reason why you wouldn't be able to do some sprint work along with your distance running, and personally I would recommend it. Speed is very important to a distance runner, not to mention that sprinting will allow you to become comfortable running fast. It doesn't really burn more calories than running though. | ||
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Snuggles
United States1865 Posts
On February 09 2012 04:00 AirbladeOrange wrote: So are you running to lose weight and build endurance? To build endurance you just have to slowly increase your mileage. If you're trying to cut down on your weight it's mostly about diet so look at that first. There is no reason you need to only choose endurance runs or sprints. Utilize both if you want. It's important to train in a way that you enjoy. Give us some more info about what you want and where you're coming from. Well I used to be only slightly overweight, 145 at 5'5" so I wanted to just lose about 10 or so pounds and get into the normal range of body weight. At that I was doing my 1 mile a day thing, but eating very very unhealthily. When I learned about the TL fitness thread I finally started lifting properly and eating properly so results were showing. Then I screwed up and sprained my ankle, went into a 5 month depression of no exercise and gained an additional 10 lbs =( So now I need to lose 20+ lbs to get back to where I was when I used to play tennis in high school years ago ;_; and then of course I've come up with a new goal of being more fit in terms of endurance. Because I'm quite sure that endurance will help me throughout my daily activities. Now I'm watching my calorie intake, I'm going to go 100 calories below what I'm require to eat in a day, which was 1600 I think for a guy my size who doesn't exercise- so 1500 clean calories a day. Might have to eat more as I start exercising properly again. In terms of lifting I've only just now gotten back to where I was months ago, so now I need to work out the running in my workout. | ||
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L_Master
United States8017 Posts
On February 09 2012 04:13 Snuggles wrote: Now I'm watching my calorie intake, I'm going to go 100 calories below what I'm require to eat in a day, which was 1600 I think for a guy my size who doesn't exercise- so 1500 clean calories a day. Might have to eat more as I start exercising properly again. In terms of lifting I've only just now gotten back to where I was months ago, so now I need to work out the running in my workout. You will lose weight doing this...but it will be slow. You'd lose less than one pound per month. The problem I have with this is that 100 calories is really a small amount. If your shooting for 1,500 each day there will be plenty of days were you eat 1,600, 1,700 or maybe more because calorie counting is pretty imprecise even if your being very meticulous about your portion size and such. | ||
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AirbladeOrange
United States2574 Posts
On February 09 2012 04:46 L_Master wrote: You will lose weight doing this...but it will be slow. You'd lose less than one pound per month. The problem I have with this is that 100 calories is really a small amount. If your shooting for 1,500 each day there will be plenty of days were you eat 1,600, 1,700 or maybe more because calorie counting is pretty imprecise even if your being very meticulous about your portion size and such. If he eats 1500 clean calories a day with lifting and running I don't see it being a bad idea. Make sure you're eating at the right times too. Mainly before and after exercise. | ||
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Snuggles
United States1865 Posts
Would it be ok to spread it out in 2 sessions in a day? Like run 1.5 miles in the morning and then 1.5 in the afternoon? Or would that not benefit me at all in terms of endurance? And for my diet plan I should eat less @_@? I keep hearing all sorts of suggestions based on asking my peers and looking up stuff online. Eventually I came to the consensus that if I'm doing enough exercise I would be able to make decent progress in weight loss, like a few healthy pounds a month. I don't really want to lose like 5 pounds a week or anything like that. So for diet do you suggest maybe bringing it down to a targeted 1400? I feel like if I get any closer to 1200 or w/e I'll be starving myself. EDIT: I also noticed that asking about diet is kinda off topic, sorry | ||
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hooahah
3752 Posts
On February 05 2012 17:16 dudeman001 wrote: fejrwoifwmneicuneriugwnecfwkjbnsa I finally finished Born to Run, and oh man I really really REALLY recommend it to everyone. It's such a good book and you'll never look at running the same way neat, what's it about? | ||
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dudeman001
United States2412 Posts
On February 09 2012 05:28 Snuggles wrote: Hmm thanks for the outline on the pacing per mile L_Master. 3-4 Miles in a run does sound scary for me haha. I've ran 3 miles before in High School while trying to keep in pace with my peers and I remember being so horribly tired out after the ordeal. Running 3 miles in a session will probably take me around an hour going at my current comfortable pace, but still I'm not sure if I'll even be able to last that long. Would it be ok to spread it out in 2 sessions in a day? Like run 1.5 miles in the morning and then 1.5 in the afternoon? Or would that not benefit me at all in terms of endurance? And for my diet plan I should eat less @_@? I keep hearing all sorts of suggestions based on asking my peers and looking up stuff online. Eventually I came to the consensus that if I'm doing enough exercise I would be able to make decent progress in weight loss, like a few healthy pounds a month. I don't really want to lose like 5 pounds a week or anything like that. So for diet do you suggest maybe bringing it down to a targeted 1400? I feel like if I get any closer to 1200 or w/e I'll be starving myself. EDIT: I also noticed that asking about diet is kinda off topic, sorry Why do you think your required daily intake is 1500? Generally people need to consume ~2000 calories daily. As for diet, you can always look at the nutrition threads on TL, but basically you want to eat the highest quality of food AND look at calories. 1500 calories of meat and veggies goes a lot farther in helping your body perform than 1500 calories of chips. | ||
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