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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

Absolutely do not heel strike. It's not necessary, and you won't want to do it anyway because it will be painful. When you run on clean asphalt with proper form, it should be quite comfortable and you generally should not get blisters or excessive wear on your feet. If you start with half a mile to a mile max barefoot in the first week and gradually ...


5

Treadmill Video - Can be done on your own. Although imperfect, if you have access to a treadmill, you can set up your video camera and film your running form from the side, the back and the front if the treadmill doesn't block the view. I also think it helps to do both side views because there can be left -right differences. If you can hook your camera up ...


5

Long-distance running is a natural human activity and is not inherintly bad for your knees I can't find a decent journal article, but the general consensus is that running is not bad for your knees. It is theorised that endurance hunting (i.e running after an animal until it dies of exhaustion) was the first form of hunting of humans. Bad shoes lead to bad ...


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

Be sure to do some joint loosening (not stretching) before you run. Then walk for a few minutes before starting. This is a less shocking way to begin for the knees. The advice about gradually increasing your distance is spot on. Otherwise, just be mindful of the way your foot is striking the ground (be as light as possible).


4

The ammonia smell is caused by your body using protein as a fuel source. When necessary, the body will turn to breaking down protein to get glycogen, and the waste products can over load the mechanisms for getting rid of them. When this happens, one of the pathways for excretion is through sweat, and ammonia is one of the waste products. This will generally ...


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 ...


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 ...


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 ...


3

I've tried barefoot running on concrete. I restricted myself to 5-6 kms distances. I didn't get any blisters though - maybe because I'm used to walking barefooted outdoors. However, one time, I did get a very painful puncture wound from sharp gravel or wood. Make sure you run on clean surfaces devoid of any debris. You can also get ultra-minimalistic running ...


2

If you have worn shoes your entire life, when running barefoot (and in this case I assume you mean completely unshod) you are going to get blisters. Shoes cushion the feet and provide a soft surface for us to walk on, this leads the feet to be soft and supple. Not necessarily a bad thing, until you walk without shoes. Barefoot running is going to subject ...


2

It sounds like you have a lot more running experience than I do, but it seems logical that there are really only two ways you can go here: Negotiate with yourself and buy a barefoot shoe like Vibram FiveFingers Just keep running until you blister over. When I was in college, I knew a guy that walked all over campus in bare feet - even in the middle of ...


2

I ran long distances for two years in minimalist shoes, and have just now realized that yes, minimalist shoes are great for improving your form and reducing injury, but they still mask just enough of your senses to make it harder to perfect your form—specifically, running efficiently with as little impact as possible. Also, minimalist shoes need to fit quite ...


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

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

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

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

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

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

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

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

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

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 ...



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