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4

Take a look of a "Constant Effort" table of Calories burned running and walking page at FellRnr.com. That site is a treasure trove of all kind of running related data


3

So you went for a long run for your current training level and felt tired for a few days afterwards? That would be expected and rather the point. You're trying to stress your body so that it will adapt to the stress and then some (supercompensation). This process means that you will be a bit tired. I'll note that some of the commenters wanted to calculate ...


3

I would say that about 20 minutes is a good goal. Start by running a lamp post then walking and gradually cut out the walks. There's a very good app called Couch to 5k which I have recommended to lots of people, who can now comfortably run for 30 minutes. Don't worry about what others are doing. Running is a very personal journey, and as long as you are ...


3

I want to clarify some points for you, which will help you decide what to do: You've been working to add muscle and mass. You've only been working your legs. Muscle responds to Specific Adaptations to Imposed Demands (SAID principle) What is unclear is whether you want to keep a more balanced physique with increased mass, or reduce your mass to where it ...


3

While you could blame genetics, biking up enough hills and eating enough food will get you big legs. Nothing to be done about that. So don't do that. If you want less leg muscles, you need to burn them. You want to train longer at a lower intensity. You also want to consume less protein so that your body can't build new muscles and ultimately can't maintain ...


2

EVA is fine in moderation, and as others have said it wears/compresses relatively quickly. For the most part shoes are just tools. There are different types of shoes for different jobs; and any shoe/tool used improperly is going to be less efficient if not destructive. Running is an interesting sport in that everyone assumes they already know how to run. ...


2

If you want to lose muscle mass or fat, no matter where it is, you need to burn more calories than you take in. I would normally say continue exercising, but reduce the amount of carbohydrates and fats you are eating, and eat more lean protein (fish, white meat chicken) and vegetables. However, you mentioned that you're recovering from weight loss, so may ...


2

The page Teemu found links to http://jap.physiology.org/content/93/3/1039. Here is what I get by eyeballing Figure 1, Metabolic energy cost of walking or running as a function of the gradient, figure B: Grade........ Energy used compared to flat -50%..........105% -40%..........100% -30%...........70% -20%...........60% -10%...........60% 0%............100% ...


2

For endurance and eventually speed increase, 25 minutes, six days a week would be better than 50 minutes 2-3x per week. The best advice I've ever seen for running is: Run. Run lots. Mostly slow, sometimes fast. One of the best programs I've seen for running comes from a triathlon and cross country coach that I've talked with a few times, and it's 3:2:1. Say ...


2

First, just thought I'd mention that it says when joining this stack exchange that questions should not be opinion based. That said, I usually hang mine on a fold up clothes hanger, or over a railing outside. If these aren't options, you could just rinse them in the sink or toss them in a fresh bucket of water.


2

If you can't run 10k without stopping, then you are either running too far, or too fast for your current fitness. I would recommend a program created by a cross country coach named Barry Pollack, dubbed the 3:2:1 program. In this, you have 6 runs per week, 3 short, 2 medium and one long. Your medium run is double your short runs, and your long run is 3x ...


2

Brief answer: Don't give up. Full marathons are complex and tough to get right. Think carefully about hydration and nutrition during the race. I used to run competitively. My marathon PR is 2:32 in Chicago. But I've also run some miserable full marathons. Even shorter races like 10K, I've known I was in much better shape than my race. My best advice about ...


2

Ultra-runners end up with a very efficient fat-burning metabolism and a very good idea of what food works for them. Fundamentally, you physically cannot take in enough calories to keep up with the energy expended so your body must switch to burning fat. (There is a maximum gastric emptying rate; combine that with the need for the fluids to be at the same ...


2

There's a swedish runner called Rune Larsson (2:18 boston marathon), had the swedish record on 100 km (6:43:36) for 22 years, ran 374 km in 48 hours, 263 km in 24 hours, basically a very experienced ultra marathon runner. His take on food is that most runners are too scared of trying things outside the norm, you don't have to eat enormous amounts of pasta ...


1

The 120/30 test is something about the best kick off practice. Measure the heart rate during jog and switch back to walk once HR goes beyond 120 which almost always after 2-3 min run by fact. Afterwards run again. Repeat. 30 minutes long. Keep trying until your HR stabilises and then you can achieve more. Why 120bpm? Because of recovery run based on that. ...


1

Just to provide some background, lightning is a real problem and causes a lot of casualties. From Medicine for Mountaineering, 6th Edition: Lightning was the second most common cause of weather-related death over the forty-year period from 1962 to 2002. Only floods, many of which are also produced by thunderstorms, killed more people during this ...


1

Based on the information in the answer to a question on the benefits on the benefits of running in the heat, you may indeed be reaping some benefits. At least one study shows: Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart ...


1

Like @Mårten said, you either lose fat over your entire body, or nowhere at all. You can't pick and choose where to gain/lose fat. As for losing then gaining weight, the difference lies in your diet. You mention that you dieted when you lost weight, and after that you started to gain weight again. This should be a telltale sign. And it's a well-established ...


1

You cannot burn fat in a specific location, legs do not use only leg fat, and so on. If you want less fat on your legs you will need to reduce fat overall.


1

As Geoff said, don't give up! The single most effective thing you can do is have continuous week-after-week, month-after-month fitness improvement. This means running 3 - 4 times per week, 20 - 40 miles per week, pretty much year round. In terms of figuring out your race targets, let the McMillan running calculator be your guide. ...


1

So that's: ~50 miles. 3.8 mph (50/3.8 = 13.2) or 16 minutes/mile 792 minutes (13.2 * 60) = 4,391 calories (for a 170lb average person) Honey generally has 21 calories per 5ml, so that's 3 calories per ml. 4,391 (total calories) / 3 (calories per ml) = 1,463 ml. Feel free to double check my math on all of that, and it's based entirely on the average of a ...


1

If you're talking about entering ketosis via a ketogenic diet that's pretty interesting that you felt problems lasting for weeks. Most research I've seen, and my own experience, shows ketones consumption happening ~48 hours after carbohydrate restriction. I'm sure there's a huge variety in there, but 7 weeks seems excessively long. In this 2004 study that ...


1

Many trail races have un-runnable hills (except for elites - and even for them. Ellie Greenwood (WS100 course record holder, current Comrades champ, etc.) is known for a spectactularly fast speed hiking style. Like most things in running it's down to what works for you. I would consider keeping upright so that your lungs get maximum air. You lean into the ...


1

From what you've said I'm assuming the volume in your legs is largely muscle, but also with thighs the size of an olympic cyclists, presumably a somewhat significant level of fat. Achieving this size due purely to muscle is very difficult. (This is however a big assumption, so please correct me if I'm wrong.) The 10lbs gained during training is likely due in ...


1

If you are looking for ways to increase your speed at a given distance, I would suggest running over distance. We raced 5k, so we ran anywhere from 1.5x to 4x that distance. If that is a problem for you (because of injuries or whatnot), look into other forms of cardio that are lower impact. Cycling, swimming, rowing come to mind. Keep in mind the injury ...


1

A study on Ironman triathletes found that supplementing sodium during a triathlon had no real effect on blood sodium. (source)


1

In addition to the answers already received, I would suggest you to do weight training for your legs in the gym. It develops mitochondria in your muscle cells, which play important role in (up)hill running.


1

I am no expert, @Michał, so you are warned in advance. I have three remarks: You could consider a threadmill. This will give you any desired angle, your muscles may get proper training. Running up and down the staircase should be good too, certainly, but it wouldn't position your foot the way a steep road would. Running the staircase should be helpful ...


1

Part of the difference that you are noting is genetic; some people are naturally better at aerobic sports, and some are better at putting muscle on. In running for example, you don't see sprinters become marathoners, nor do you see marathoners become sprinters, no matter how hard they train. They don't have the genetics for it. For a given person, however, ...



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