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7

There are going to be a few different questions that will somewhat dictate the time needed to train. How much have you run in the past? - If you haven't run much, then getting to the point where you can do 50 miles (roughly 80k) is going to take longer than someone that has a more extensive running background. You also need to progress slower, as your body ...


7

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

In both cases West-to-East and East-to-West jet lag does apply (not north and south / south and north). Basically your body and brain are completely out of sync due to the departure time and arrival time when travelling through different time zones. I strongly suggest arriving a few days (atleast 3, some people prefer 1 week) earlier before your marathon. ...


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

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

If your doctor has recommended not running for a month, I would suggest not running for a month. Sure you can exercise now, but it will probably lengthen your recovery time and potentially aggravate your injury further. When in doubt, a doctor who has assessed you the internet. If you want a second opinion, try another doctor or a physiotherapist, but I ...


4

Given the above regimen, another sprint workout is the last thing I recommend. On that schedule, in your two sessions you are doing at most, 5 miles (8k). That is pretty meager training for the distances that you are considering. I would make your third run a slow to medium paced 10k run. Running long distance fast is about your base and consistency, and ...


4

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 ...


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

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

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 ...


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

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 ...


3

I've never extensively run stairs for training but they're far better than running flat (even that 20m hill is pretty flat). If your climbs are up to 8km (eeuch!) then you need to simulate that in training. I would probably starting progressing the stair run to be the equivalent. Bear in mind that an 8km is very difficult mentally - you need to be able to ...


3

Your question is in some ways quite broad, but in the narrow sense: yes, long distance slow paced steady-state cardio like marathon running absolutely reduces muscle mass, and has a distinctly diminished return on investment after you've been doing it for a while. That is, if you work yourself up to running X miles every week, staying at X miles each week ...


3

JohnP's answer is good. To answer the question directly - probably 2 years would be safe - but it's kind of the wrong question. Tim Knowles' book contains plans for a nice progression from no running at all through to finishing the ~90km Comrades Marathon. It starts by training for 10km, then a half, then the full marathon and then the ultra. Each stage ...


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

As k.l. says, having a six pack is a function of both muscle structure and body fat levels. The "six pack", or 4, or 7 or 8 (etc) is basically just the abdominal muscles, with the connecting/support fascia making the indentations. (I say the other numbers as you have no control over how many divisions your fascia makes, it's genetic. I've even seen one guy ...


2

Danish Extreme Runner Jacob Juul Hastrup trained his girlfriend for Atacama Crossing in Chile in 2006. The training took 6 months according to his book. Worth a read if you want to run yourself - though it is only in Danish.


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

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

There's no universal cap on barefoot running. People do ultramarathons barefoot, and marathons that are entirely on asphalt. But pretty much any source on barefoot/minimalist running advice is going to tell you to ease into it to build up the strength in your feet. If doing more than 10k causes you pain, listen to your body and keep it to shorter runs for ...


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

As far as I understand the WAVA (and WMA) age grading is calculated as record-time/your-time where the record-time is the best recorded time for the specified distance, gender and age. So as an example assume you are a 48 years old male running half-marathon at 1:42:12 (me). Then you need to know the record time for the WAVA 2006 tables: 1:06:23. And you ...


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

Your core mucles and visceral fat exist to protect your organs. To run and deliberately ignore your body's natural reaction to tighten up your abdominals would be like stripping your car of its shocks/struts. You want the brace of the muscles, but it also gives you traction move forward. Aim for maximum strides AND height if you can do both. Propelling power ...


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%.



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