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8

A marathon is altogether different league when compared to a 10 km run. There are many things to consider... Hydration. You should have a proper hydration plan in your long distance races. For 10 km races, you wouldn't probably have had hydration during the race course. In a marathon, I would advice you to start hydrating from the 5 km mark. From ...


6

Jim Wendler, a big strong weight lifter, says this: I believe [high schoolers] should be at least to do the following before they even lift weights; 50 push-ups with proper form (no A-Frame or saggy ass) 10 strict pull-ups 100 sit-ups 25 parallel dips Be able to hold various bridging positions for at least 30 seconds. Have some kind of ...


6

For the most part, the science is still unclear on the long term effects of things like long distance running on the body. Some studies have suggested that it can be bad for knee cartilage (in beginners), but goes on to say that their findings were likely not clinically relevant due to experimental error (http://www.ncbi.nlm.nih.gov/pubmed/24045919). Other ...


5

The best thing you could probably do would be to find a dedicated runner's shop. We've got one where I live and they are really specializing in running shoes. A good runner's shop should be able to do several things for you: There should be trained employees, who are themselves runners (or do sports at least) and know what they do. They can assess your ...


5

Yeah you should rarely, if ever, plan on adding more than 10% in either distance or speed per week as a general rule. More to the point of your question is whether you want to increase aerobic speed (how fast can you run 10k) or burst speed (how fast can you run < 1k). If the latter, then yes, bodyweight exercises like squats, one-legged squats, box ...


4

You need to make your legs stronger by doing squats. You should vary your routine by including some weight training exercises like squats, pushups and lunges. Also, try high intensity interval training for short duration and build up to it for increasing your stamina. Modify your diet by balancing out carbs and bringing in more fruits and veggies. Include ...


4

Yes, people use this shoe: http://blogs.militarytimes.com/pt365/2013/06/11/review-hoka-one-ones-stinson-trail-shoes-look-like-clown-shoes-but-laugh-at-punishing-terrain/ Sara Davidson ran the Laurel Highlands 70-miler in them. In total, she has run about 400 miles in them and they're starting to need replacement. So, they didn't make it to the 800 miles ...


3

You need a structured routine so that you don't give up after 30 minutes. There are some good training programs on the web for running 10k such as: http://www.halhigdon.com/training/51122/10K-Novice-Training-Program http://www.coolrunning.com/engine/2/2_4/138.shtml As for foods, get at least one gram or protein per pound of bodyweight per day. Limit ...


3

Yes! It's quite common for runners to change shoes, socks, shirts, etc. in the middle of a race. If you feel that it would be helpful for you then try it out in training and then implement it in some race. Update: answering @Pacerier's question Ultras have regular aid stations where you can get water (at least) and food. Many ultras will note particular ...


2

The only reason not to practice two days in a row is because the body gets fatigued, and a fatigued body will not have the energy and time to adapt to the training. How does the body get fatigued? When you perform one type of training, say long distance running, you are taxing one of several energy systems in your body, specifically, your muscles. In the ...


2

The word "hill" does tend to be vague simply because it depends on nature to create those hills, usually. Like running outside, they will be inconsistent from one hill to the next. According to this article, a hill can be mimicked on a treadmill at between 4-7%.


2

No. Marathons are significantly harder than halves and you will need to get your long run up to around 32km in order to complete. You mention that there is a couple of months in between. This would give you enough time.


2

Pain on the outside of your knee? Many possible causes and I recommend consulting a physio who is experienced with runners. Most common cause is IT band syndrome. The illiotibial band is a length of flesh that runs down the outside of almost your entire leg. In some runners, this gets tight with long runs. It then starts rubbing on the tightest point, the ...


2

No hypoventilation training is not dangerous for health if you do not try to hold your breath for as long as possible. This method must not be confused with an apnea competition! The exhalation and the breath holdings must be well measured while running, cycling or swimming. Actually, the main side effects that can occur in some individuals are headaches. ...


2

Generally speaking, for running you should never wear cotton. Once it gets wet it chafes and that hurts. Options: Wear nothing under your shorts. Most shorts have a liner that may be perfectly sufficient. Wear short running tights. This is mostly for chafing to prevent the skin of the thighs rubbing together. You don't need to wear anything underneath. ...


2

Presuming that your goal is to eventually run the whole way I would start with a five minute fast walk. Then run for 5 minutes(if that's the most you can currently do). Then walk, then run. Use a stop watch though, and try to be strict with yourself. Start with five minutes walk, 5 minutes jog, on your next run start to reduce the time you walk do 5 ...


2

First and foremost, you need to be sure that this pain isn't caused by some underlying problem that could result in injury. Does it only occur when you do a specific run at a specific pace etc? Does it feel like a 'pull' pain or just an overuse pain/ache? If in doubt, see a physio and get professional advice. If you are sure it's just a general overuse pain ...


2

I try to shorten my stride when consciously trying to slow down. While my paces aren't nearly at your level (my strenuous effort is near your easy pace!), I do find that it's far too easy to speed up before I want to. With a deliberately shorter stride, the only way I can maintain the same faster pace is to speed up my footfalls, which feels more awkward. ...


2

Human's physical performances usually peak in their prime; this age can range from 18 till 35+. So, biologically speaking, our physical performance best will be a number between that range. However, just like many things in human life, we improve the more we practise and gain experience. As a result, the optimal age doesn't really matter. What matters is ...


2

It very much depends on how long you have been running, but for someone who has been running a number of years. Yes I'd agree that early to mid 30's you are likely to see your best performances regarding the marathon. However, you do hear very good performances even in to later 30's. As I said, it very much depends on your running background.


2

Exercises that require increased cardiovascular activity should all help improve stamina, and exercises that require explosive muscle movements should all help improve power, acceleration and speed. For instance, swimming is a great total-body exercise that can improve both. It's worthwhile to note, however, that other exercises probably can't help you ...


2

There are a couple of things I would look at. Firstly, are your trainers suitable for running? If you are running in walking shoes it maybe worth investing in a pair of running trainers, as it maybe ths that this is the cause of the lower leg problem. Go to a proper running shop and they will help you choose the right pair for you. Once that is sorted, I'd ...


2

Many different possibilities. Cross train to build up your overall athletic ability since sprinting seems from my view relies on your whole body and it will allow your muscles a break from training while still improving your cardio or other strength. Run intervals and run further to improve speed and your base. Train in different locations so that you are ...


2

It could be any number of things causing pain and shin splints. Worn-out/improperly fitted shoes, bad running form, foot-strike, etc. First, I would look into a proper shoe fit at a local and reputable running store. Also, most stores in that category should have a treadmill and video equipment setup that will allow you to review your running ...


2

Baby powder. Blow it in your socks, blow it on your toes, and you will be good for at least a few hours.


1

I think the body will burn more calories (or at least, the same amount) during exhaustion. This is because the body is actually doing more work (thus, expending more energy) while in this state. Although the body might not be moving as fast as it was or as intense, the whole body is firing on all its cinders, the heart is desperately working to keep up ...


1

If you're sprinting, breaking the routine into intermittent sprinting and walking is a great idea. It's similar to a High Intensity Interval Training exercise. However, if you're jogging, perform your jog first before walking. Your goal is to increase your endurance so that you can jog all the way without walking. This accomplishes that goal for you. As ...


1

I've heard of people who train their bodies to work better burning fat on long runs by running without a sports drink. However, the fat burning metabolic system produces energy at a much slower rate than the sugar burning one. This is where 'the wall' cones from. The suggestion above to use electrolyte drink is a good one. You could also consider ...


1

Here's the thing: if your concern is caloric intake, then as I noted in my previous comment, that's not important. If your concern is excessive sugar intake, in particular fructose intake, then maybe you can start with an artificially-sweetened electrolyte drink. If your concern is excessive sugar and artificial sweeteners and artificial coloring, then ...


1

If you're running that far/long, I wouldn't be concerned with the calories from gatorade as much I would be the quantity and quality of calories from the rest of my diet. Looking at the nutrition of a bulk gatorade powder, a 20oz has about 134 calories in it, and @ 34g of sugar those calories are pretty much all from sugar. However, from experience, all ...



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