MapMyWalk Community - Runner's Training Tips

Top Tips for Newbies, Beginners and Intermediate Runners

mark@mmf — Wed, 23 Sep 2009 15:18:12 -0500

Let's pass along some of our collective knowledge to the those people who are new to our great sport!

Tip#1 Cross train two or three days a week to give your body a break from running until you get used to the impact. I recommend swimming or cycling (even indoor cycling classes like Spinning).

[Men Only] Cold and man bits

RunningKnows — Mon, 16 Nov 2009 23:45:58 -0600

So guys..... I tried dealing with this last winter, but never very successfully. I tend to run at low temperatures quite a bit (it is Iowa in winter) and I generally try to go out in shorts and sometimes tights. I often have problems with the...... um....... end piece of my man bits getting very cold to the point of numbness and sometimes pain, even with temps above freezing (below freezing I usually go to tights and this helps a little. Anyone know of something I could do to maintain my lighter level of clothing and yet achieve a bit more degree of comfort?

What is the best way to train for a half marathon

gord_M — Wed, 18 Nov 2009 06:27:58 -0600

I have been running consistently for 8 months and just completed my first 10km race. I have registered for a half marathon in 6 months time and then a full 4 months after. I have been building my running base and currently average 40km (24 mi) a week with my long runs at 14km - 18km (8.5 mi - 11 mi). My plan was to use a 17 week training plan to prepare for the race. So the question is should I:

a. Use a half marathon training plan and work on speed during the shorter runs to prepare for the half marathon race?

b. Train for the half using a full marathon plan ensuring a proper taper before the race?

The first option would seem to increase my speed versus my endurance where as the other would work on endurance. Any thoughts.

It's raining, what workouts do you recommend?

huntertherunner — Wed, 11 Nov 2009 13:53:49 -0600

Hi Guys: I'm running the Richmond, VA Half Marathon this weekend and its raining until the night before the race =X. I wanted to ask you what exercises do you recommend before the big race? Thanks

what to eat the night before a run

bigems — Tue, 03 Nov 2009 11:48:00 -0600

i'm would like to go running as soon as I wake up, I don't want to eat breakfast and run right after so what could i eat the night before that might give me enough energy in the morning for my run, or if not maybe something small i could eat or drink and run within 10 minutes of eating. i dont run long distances 4mi is my longest but right now im only doing 2 miles because i havent ran in months and im out of shape again lol

back to square 1

purpleskyz — Sun, 08 Nov 2009 03:33:24 -0600

I was on the running team at school like 6 years ago but due to issues and moving; I gave up running. I wanna start again......but I cant run for 2 minutes straight without feeling like i am dying so what would be my best bet; to do intervals like 1 1/2 min running and 45 sec. walking or what?

Cold Weather Tips.

ksmilebby — Sun, 18 Oct 2009 22:51:57 -0500

I need to continue running and it's getting a lot colder out.

Is there any tips on what to wear?

Or what to eat?

Ankle Pain

yacovelli — Tue, 20 Oct 2009 19:17:44 -0500

I have been training for the philly marathon and was doing really well with getting my pace down and increasing my distance. The last three weeks though I have started to experience pain underneath the outside of my ankle and then to the outside of that same foot. It really started when I would run 14 miles plus. But for the most part the pain does not incapacitate me or inhibit my run just painful and rather annoying. Was wondering if anyone had any suggestions and if it could be that I perhaps need new shoes but I got my shoes no more than two months ago. Was also wondering what everyone's opinion is on foot strike, I have been slowly trying to transition to more of a mid strike rather than a heel strike while also making contact under my center of gravity.

New "shoeless" shoe type: Anybody tried them? Opinions?

jsparksh — Mon, 14 Sep 2009 19:52:11 -0500

Lots of articles in the news lately on the "shoeless" shoes that are supposed to be like running barefoot. These are the shoes that basically have no padding but have a layer to protect your feet. The toes look a little bit like a toe glove.

I'm skeptical but that's because I've always run on running shoes.

Anyone here tried these?

Heel Flick

stcstc — Sat, 10 Oct 2009 14:21:04 -0500

Can somebody give me some tips, images, "proprioceptive clues" or anything for the following dilemma. I'm a distance runner and put in about 70 miles a week. My biomechanics are neutral, haven't had an injury in more than a year, and am reasonably fast (will leave it vague for the purposes of this question). In short, everything seems great, but I've noticed that I have no "heel flick" or "rise" of my foot as it leaves the ground and comes forward. I'm into the biomechanics and somewhat knowledgeable, and certainly understand the advantage of shortening the moment arm as described in the literature, but i just don't feel it. And when I try to do anything to make it happen it feels contrived. I.e., after push off (or however you choose to describe it), one has just delivered force down and back to move the body forward and slightly up, what is the very next feeling you have? I've read about momentum pulling the foot up but I just can't visualize it, unless it's a result of the knee going forward and due to the lever at the knee the foot/heel has to rise, but then I run up against the conflict of thrusting the knee forward which I believe most agree is a relic of previously misundersood biomechanics (only forces to the rear drive you forward). Any helpful comments of the sensation i should be looking for and cultivating would be appreciated. Even a simple description of how it feels and i may have an "aha" moment. if i can incorporate this into my stats above without messing anything up, it can only help due to preserved energy from shortening the moment arm. Thank you!

Music for running

pixiecaramelle — Tue, 25 Aug 2009 19:05:33 -0500

Share your favourite "running tracks" with me. I need to be inspired, beyond my "loud music".

Here are some of my "running tracks"

Let It Go - Def Leppard
Seek and Destroy - Metallica
Metal Militia - Metallica
Fear of The Dark - Iron Maiden
Hell Bent For Leather - Judas Priest
Hit n Run - Def Leppard
Headfirst for halos - My Chemical Romance
The Trooper - Iron Maiden
Never Take Us Alive - Madina Lake
I'm Not OK - MCR
DEAD - MCR
Chop Suey - System of a Down
Time - Anthrax
Where There's a Whip There's a Way - Faster P****cat
Take Me Out - Franz Ferdinand
Jacqueline - Franz Ferdinand
Redundant - Green Day

first half marathon

mauska — Sat, 24 Nov 2007 19:06:34 -0600

hi all,

have just registered few minutes ago as i am trying to find some info about running training.

in may 2008 am going to run my first half marathon and wanna start training for it.

am very occasional runner, but going to the gym, cycling..., running is not exactly my favourite activity, but would like to change it. any ideas about how to start and get ready for may?

thanks a lot mauska

cramping up

Silvia70 — Sun, 27 Sep 2009 16:48:19 -0500

I have a question for you all and am hoping someone has a good answer for me.

I am getting a little worried now because I am training for my first marathon in November and I haven't got enough long runs in.

Today I had to cut off my long run after 12 miles because I was starting to feel terrible cramps in my legs. This has never happened to me before, not even on longer runs.

It all started at mile 11 or so and I was trying to run through the pain but one mile later I was literally done, limping back to my car in pain.

Does anybody have any idea what happened to me and how I can prevent this in the future? I am fine now... no pain, just a little sore.

Thanks for your answers.

Timing - Run/Lift/Refuel

bhbrtn — Tue, 06 May 2008 02:59:30 -0500

When is the best time to fit strength training into my running schedule? I have been doing my abs (crunches, bicycle crunches and chair crunches) and legs (squats, bench quads and bench hammy's) after my hard runs on Tuesday and Thursday and my recovery run on Sunday. (I don't have the energy immediately after my Saturday long run.) I am trying to do my upper body on recovery/rest days (Mon, Wed, Fri).

I'm a little confused about when the 30 min to 1 hour clock starts for my
recovery meal. At the end of my run, after 10 min walk, 5 min stretch,
20 min lift? If I do my full lift w/ two reps it takes almost 1 hour...which
means my post run meal is late or can I restart the clock after my
lift?

What about periodizaton? I'm currently building my base before training for a Half. How should I adjust my lifting once I start a Half training program? I plan to cut out lifting during the taper but what else?

5K aspirations

fb.ZaS.305 — Mon, 28 Sep 2009 19:33:34 -0500

Hello all. I'm currently a college student, and up until the beginning of this year, I had never really been into training/running/lifting, etc. I'd always been trim, and pretty athletic, but never really went anywhere with it. However, during the spring semester, I started running to relieve stress. Naturally, not having run before, I'd run every now and then, and not go too far.

I found that once I started, I couldn't stop. Then, this summer, I began a lifting/running routine with my younger brother (who's an Athletic Training major now). This program had us running a mile a day, except for Wednesdays, when we'd run 2+ miles. Naturally, some days we'd skip, but some days we'd also do more than a mile. By the end of the summer, I was proud of myself because I'd cut my mile time to in the 5:20's (quickest time I'd had in gym class was 6:55ish).

Now, I just can't get enough of lifting and running. I work out 5 days a week, and run as much as I can. I've gotten into somewhat longer distances too, and am now considering enterig a 5K race. In preparation for this, I started a "Wednesday 5K" roughly 2 weeks ago. My first week's time was 22:23.83, and last week I managed to chisel that down to 20:42.40 (having only ran once during the weekend).

I guess my main reason for posting this discussion is this: any advice out there for me? Other than to keep running? I know that some may recommend cutting back on the lifting, but I'm afraid that just won't happen

Thanks in advance!

--Zack

(btw the 5K I'm looking at is on Dec. 12th of this year)

Loss of Conditioning - Stumped

newbiefl — Tue, 22 Sep 2009 19:04:50 -0500

Hi -

I am a relatively new runner who is stumped and frustrated.

I started running in June, and by August had progressed to where I was running 3 - 4 miles at ~ 9min/mile. I was doing short runs (2 miles) in under 8 minutes. I had been lifting weights for a few years, so I was starting from zero as far as running goes, but not for fitness.

Over the last few weeks, I suddenly cannot run. I am tired and winded after a half mile or so, and if I manage to force myself to finish a full mile, it's at 10 minutes or worse. I have not been able to run even 2 miles in the last 4 weeks.

I initially chalked it up to the heat or a bad day, but I've now had a month of bad days and they seem to be getting worse. I am at a loss as to what is going on and frustrated beyond words. Any suggestions?

Duathlons - Novice needs training programme

carolynjones — Wed, 23 Sep 2009 06:50:35 -0500

I am trying to find any training programme used for novice duathletes as I took part in my first event last year.

I wondered if anyone knew of any websites or might be able to send me any information they have.

Calf Muscles Reacting to MC Shoes?

derelict77 — Fri, 18 Sep 2009 15:53:46 -0500

Recently I recorded myself jogging and it seems I over-pronate. I purchased some asics evolutions to help with that. I have run about 15 miles in them "three 5 milers" and I have noticed the inside calf muscles on both legs getting sore. Is this normal? Are my muscles there just doing what they should have been doing all along?

Help required - first time marathon

speegal — Tue, 15 Sep 2009 22:28:25 -0500

Hi everyone The Auckland marathon is only 8 weeks away. I am an active person who plays loads of sports and have ran a half marathon before in 1 hour 35 mins. I had a 20 week training program which was going well for about 6 weeks until I injured my left calf and then my right calf (old injury). I have rested the calves for about 4 weeks with no running, but still swimming and eliptical cross training. The marathon is now only 8 weeks away. I went for my first run back yesterday and covered 15 km (about 10 mile I think) in about an hour twenty. I woke up this morning with sore feet, calves and groins but just the usual after a break I suppose. What I really want to know is, is there any chance that I could succeed in completing the marathon in such a short training time??? Nick (New Zealand)

Injury due to fall -- marathon in 5 weeks, what to do

libster09 — Mon, 14 Sep 2009 21:07:35 -0500

I face planted while running today and landed HARD on my right arm and knee. Was sent home from work as a teacher, when the school nurse said my arm looked broken due to all the swelling. The arm wasn't broken, but my MD said there is a small effusion behind the knee and to take two weeks off.

The marathon that I have been training for is 10/18. If I take the two weeks off, will I be able to run it? I feel like I would rather get a crappy time than not run at all, but at the same time, the idea of doing NOTHING for two weeks is driving me nuts. I don't enjoy biking, and have no pool access (but if biking is all I can do, I will). I do like yoga and do it frequently, but I just feel like I will be a lump!

I have completed a 23 mile run, just last week, and was coming off a rest week when this happened. So I am really annoyed.

Any advice or encouragement?

1.5 mile run training

Budgie79 — Sun, 13 Sep 2009 22:47:54 -0500

Hi I am currently training for a 1.5 mile run and was wondering if this routine seems ok to get my time down from 12:00 to 9:00mins in 3 months time

Monday: 1.5 mile run

Tuesday: Weight Training

Wednesday: Interval training

-Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds

Thursday: Weight Training

Friday: 3-5 mile run

Saturday: Interval training

Sunday: Rest

Chills after running

Takamiru — Sat, 23 Aug 2008 23:14:45 -0500

Greetings,

I was wondering if anyone else gets chills after they run (cold chills). This usually happens in winter and autumn when its cool. I take a warm shower and am still cold after I run.

Any thoughts on how to cure this?

It also happens when I have a pretty strenuous workout of any type.

Thoughts Ideas?

Thanks in advance -

-Take Miru

Wheyt!!!! I made a mistake...I think!

derelict77 — Tue, 08 Sep 2009 14:44:55 -0500

I just read somewhere that if you run less than 10 miles or under an hour you really dont need any kind of a protein recovery drink afterwards. In my newbieness to running I just assumed that I would need more than my standard mini-wheats for breakfast so I began adding protein shakes. I always run before breakfast, but so far I am only up to 4 miles a day and always less than 40 minutes. Maybe my bowl of mini-wheats is sufficient? I still need to lose about 10-15 lbs to be in good shape. I appreciate any and all feedback. Thanks.

Pain in lower calf muscle. Stress Fracture?

jp3553 — Sun, 06 Sep 2009 12:46:28 -0500

Hi, my name is Justin and this is my first year on the Cross Country team at my High School. In the past week or so I've been having some pain in the inside of my left calf muscle, about 8 inches above the heel. It isn't a persistent pain, however. It hurts the most when I first start running, and during warm-up drills. After I start running the pain subsides (for the most part) after the first quarter mile or so. But the pain comes back after I stop running and when I do my cool down.

I've stretched my calves to the most of my ability, but it doesn't seem to help because I can't quite stretch the inside of my calf muscle where the pain is. I've looked online and any articles about stress fractures seem to say that the pain will worsen as the run continues, which is not my condition. However, I can pinpoint one spot on my leg that hurts the most, even though it isn't absolutely grueling pain to push on it.

My question is: Do you think this could be a stress fracture, or just muscle pain?

Is there anything I can do to help get rid of this?

I just got a new pair of running shoes when the pain started happening, could it be because of those?

Any responses would be greatly appreciated, I haven't been able to find any help online and I don't know if this is a serious enough condition to talk to the trainer or not.

Thanks!

Running with Asthma?

boundless — Mon, 01 Oct 2007 10:58:02 -0500

Hi All,

I'm a 22-year old female, just getting into running -- well, ''jogging'' for now -- in the past few weeks.

I've had asthma ever since high school, but it doesn't bother me except for when I exercise. However, I know the best way to improve asthma is regular exercise. It is a vicious cycle! So for years, I let the asthma keep me from establishing a regular fitness routine. Well, I've finally decided to get serious, get active, and get this condition under control ... I hope.

I was wondering if anyone out there had tips for starting out. I am currently running 4-5 times a week, but only about 1 mile at a time. I am not experiencing much muscle fatigue -- I had my shoes professionally fitted, and it is like running on air! But my lungs are pounding and my chest feels very ''locked up'' after each time out. Are there any specific techniques I can use to boost my respiratory conditioning? I also feel like weight-training to strengthen my chest muscles might help ... any advice there?

Appreciate your replies!

Heart Rate Progression

derelict77 — Sat, 29 Aug 2009 14:50:34 -0500

Is it normal when running/jogging at a steady easy pace for your heart rate to get progressively faster the longer you run? Over the course of 4 miles my heart rate "according to transmitter" started out aroung 115-120 and built up to 160-165 at %90 max heart rate by the end of the run. Appreciate any feedback.

Training advice for improvent in 4k,5k races, muscle strengthening advice

xvivgx — Fri, 04 Sep 2009 09:54:38 -0500

Hey im a 4 or 5k cross country race runner and i was wondering if anyone had any tips on how to improve speed in a training programme or any basic running techniques

also if anyone knew any excersises i could do to strengthen any musles in my body that would improve my running i would be very greatful

thanks

Help Newbies - Add your daily runners diet here.

puffin864 — Tue, 19 May 2009 06:22:49 -0500

For those of you on a Runner's diet, how about adding what you ate today, here.

It will help many form a plan of their own.

How to get back into running after an injury?

bowman0291 — Tue, 04 Aug 2009 22:55:01 -0500

My legs dont feel as strong as they used to and I used to do 5k runs all the time with some 10 k runs mixed in then i got a stress fracture.

It doesnt hurt when I walk, so should I start walking every day for a couple weeks-month to build the bone density back up and then start doing 5k's? how long does it take for bone to adapt to new stresses?

ps i havent ran for about 2 months now.

how to overcome cravings

jenn198310 — Sat, 02 May 2009 00:37:36 -0500

hi all

i am just worried i have been doing my 5k runs but unfortunately today i ate pizza and it was just to satisfy my craving????

any other healthy and light way to overcome cravings...

please suggest