Depends on the shoe, but I rarely get more than 3-500 miles. Just tossed a pair with only 3:16 on them, but they were worn down on the heel, and had started to make me excessive fatigue after even short runs. I got 500 from a pair of Hoka bondi 7’s. I’m pretty hard on shoes, I have an aggressive wear pattern due to a shorter leg. I try to compensate by buying shoes on sale and rotating them as much as possible. But your milage may totally vary. But replace em when you think you need to, many ultra runners get 1k +
My oldest current pair is at 1200 km. I don’t notice anything strange so far, but I only use them for short runs (and I’m rotating four to five pairs).
Your feet should be able to tell unless you are under say… 25-30 and or under 165lbs…
I have friends that are in their late 30s and 200-220lbs and they need extra cushy shoes like Hokas …and after about 200km they are not doing their job anymore. Time for new shoes.
I suppose it also depends how far you run each time and if you’re a heel or toe striker
Be good to your feet (knees, hips) Your future self will thank you
I have a Garmin. I mainly use it as a time measure. Yeah it has stats and stuff, but it also lets me store some music on it so I don’t need to run with a phone.
I wear glasses and use the shockz headphones. They’re comfortable for me and I’m someone that sometimes gets sore ears from glasses but never the shocks.
your ears aren’t mine but maybe see if you can loan a pair?
I don’t do a lot to warm up, but for recovery I can’t stress enough how helpful foam rolling and downward dog (the single best calf stretch) have been for me. Early on in my running I was getting shin splints and leg pain, and these two things made a world of difference.
A couple things that have really helped me lately are prone ups/Cobra (like a push up but you stay in contact with the floor from the waist down) and another stretch where you lay flat on your back and throw one leg over. Both were recommended by the PT to help stretch my lower back and they, along with some strengthening exercises, have made a big difference for me in keeping my lower back from aching toward the end of runs.
Not a lot really, I’ll roll my shoulders and arms for like a minute as I’m leaving the house to loosen up my shoulders but as another commenter said I have played around with more intense warm ups and post run stretches and for me I find it does nothing but waste my time really.
If I run a marathon then I will stretch my legs out a bit after whilst do a bit of a post run cool down walk which I do find helps me be a bit less sore the next day.
It is worth noting though that I do also kickbox and when training for that I will do plenty of stretches to loosen up as well as aid my flexibility. I will also foam roll when particular muscles are feeling tight but I don’t have a regular routine for that. All of that must play into it but specifically before / after running I do practically nothing.
Yesterday I ran a local 10 mile race that I have been participating in every fall since 2018 (except 2020). 5 years ago I was running at about 90 minutes, but I’ve been getting quicker every year. This time I managed to beat 70 minutes with a 6:58/mile pace. I had hoped to keep every mile under 7:00, but I couldn’t do it. No complaints, though. At my age (upper forties), I’m thrilled to be able to get out and continue to improve at all. Having now finished my last considerable race of the season, now is the time of year where I try to review, slow down, add some easy miles, and let my body heal from a ton of spring and summer training.
Right now I’m just doing 8km runs trying to keep a cardio base, but I signed up for a marathon 6 months from now so training for that officially begins in January.
I mix running and cycling 7 days a week, 30-45 min each day. I do strength 4-6 days a week, 15-30 min each day moving between upper body, lower body, core, body weight, etc. The strength schedule dictates what I do for cardio, for example I’ll typically target a run and legs the same day knowing the next 1-2 days I’ll need to bike to recover my legs.
I always do cardio first, no reason why, just started doing it that way and it’s been working for me so I’m not inclined to change it.
The only exception is I’ll try and do a boot camp style workout 1-2x a week for 45-60 minutes which mixes my strength and cardio.
I typically do a 3.6 mile run or a walk and then do simple strength training such as push ups and sit ups daily. Nothing too crazy but it’s good (for me) to hit both my cardio and my muscles
I do 4x strength and 3x running. I split arms and legs rather than muscle groups and don’t run on leg days. I don’t strictly run before or after strength. Depends on routine. Usually I try fit the running in between.
Unless you’re pushing yourself crazy hard training your arms and back wont influence running much that day.
Would recommended everyone at least focuses on strenthening stabilising muscles in legs and hips + calves. Running isn’t super good at building strength, and when pushing hard can actually make stuff go backwards. All the stuff that keeps your knees and hips aligned is what saves you from injury so work in them.
Doing leg stuff bare foot can be useful in order to keep feet strong too. Although avoid doing that if lifting heavy shit haha.
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