I like to mix up long runs with some long intervals at a quicker pace. They don’t need to be fast or terribly long. Just something to anticipate and give me a feeling that I’m progressing through the workout-milestones.
I’ll probably be a bit less conservative with my pace once I’ve got one or two marathons under my belt and feel more comfortable with the distances, but for now I’m determined not to injure myself!
Hi OP. Every 300 -> 500 is good advice. I’m usually at around 450 but I should probably be a bit earlier. Every 1,000 is somewhere between extremely impractical and foolhardy.
I active walk the first hundreds of meters (letting the GPS time to warm up) and run easy the first km. At the end, easy last km. That’s it.
Science shows that static stretching before is counter productive. Static stretching at the end depends on you: it can be productive or counter productive. If you feel the need, you can do it, bit if not, nothing wrong to not do it.
I am recovering from an injury (groin - ouch), so if I am going to go running, it will be slow and short. Instead, I am catching up on same DIY projects.
I do 3x strength and 4x running. Everyday is a combo day except my last running day of course which is a long run day. Other 3 days are rest days or variety days as I call them. Variety days can be easy bike rides, swimming, walks, hikes, sports, whatever. Just anything to get me out.
To answer your question about strength I focus mainly on the big 3. One per day with 2 accessory workouts. Always lift first even if you are prioritizing running like me.
I do feel a little fatigued but after awhile your body adapts and it doesn’t feel so bad. The reasoning I’ve read is that if you go from running to strength training your muscles will be much weaker compared to going from strength training to running. If you have the time or willpower, separating them by a few hours will help negate this
I’ve gained about 30 lbs (14kg) over the last two years. I fell out of the habit when I got my first job out of college, but now that I’m not working remotely I have a better schedule, yet I still have trouble maintaining motivation long enough to make a habit of it.
I love running, but I can’t seem to make myself do it. With winter closing in again I worry that I won’t be able to muster the strength to go run outside again until the spring.
Any tips or inspiration anyone could share would be appreciated.
There are usually lists online, yeah. You could search “running group [your city]” and probably find a couple. You should also check with your local running stores and ask if they know about any. And if you find more then one don’t be shy about trying more than one. You might find that different groups have different personalities, goals, etc.
@marvinfreeman@vesikel lots outs running groups on social media, you could most likely find a local one to your area. Strava is an another great resource!
This is good advice. I just take one step at a time: coffee and snack, running clothes, shoes, out the door, warmup, and then a bit of running. Usually, but not always, I keep going.
In larger perspective, I follow a program of scheduled workouts. And set a goal of some sort at the end. There’s lots of programs out there.
Lower the barrier (get clothes out etc before hand), make it novel; pick somewhere different to run (if you’ve the time for some travel), reward yourself after, set a goal (either running metrics or like "I want to see the pretty garden anyway so might as well run there).
Treadmills suck but are better than not running if the weather sucks.
Find some nice tunes or podcasts or audiobooks and only listen while running to make it more exciting.
Also acknowledging that for a little while it’s going to suck and be hard and just being ok with that can be useful. Until you get fitter and get the habit it’s hard, it’s ok to find stuff hard. Sometimes just accepting that makes doing something transiently hard easier.
I got a bug of some kind last Friday, and though I feel better, I’m not quite there, and exercise is still taking it out of me, so I’ve stuck to cycling this week. Will get back out there this weekend
Regular running shoes really do lose their cushioning. I’m a bit heavy for a runner so it goes extra fast for me… Maybe like 300km and I start to notice.
It does feel like such a waste to constantly be swapping shoes though. I usually like wearing shoes until they literally fall apart, but that takes longer than it takes for a new pair to get run-trough. :/
I’ve switched to barefoot shoes about 6 months ago. They can’t lose cushioning cause they never had any to begin with, so in theory I should be able to run in them until they completely fall aprt, whenever that might be. Their company promises at least 2.5k miles if I recall!
I’m an old man, and do 5k a few times a week for context. Started doing a battery of dynamic stretches a few months back and I really love it. Gets me warm and adequately stretched, and I haven’t pulled anything since I started this instead of traditional stretching. Check out www.runnersworld.com/…/dynamic-warmup-stretches/
weather sucks 😆 In a couple of hours I ‘m going to a local small race (44th edition tho!!) and it’s raining a lot.
This week the most noticiable feat is that I managed to be consistent with my plank challenge, so I comfortably established over 2’. A couple of long (2h.) walks and two easy run sessions. Now race day!
Even on weeks like this I’m greatful I can run, enjoy running with others.
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