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18

Whether or not it is necessary to wait an hour depends on you, actually. Some people can drink a lot and go run, some people can't. However, unless you are chronically dehydrated or exercising in extreme weather conditions, you won't need water for most of your runs. You should be getting most of your hydration from your diet during the course of the day, ...


10

Two main tips (note that I used to run in Wellington, NZ which is famed for both its hills and its wind). Firstly, a headwind is basically a hill you can't see - treat it that way. Techniques like small, quick steps to preserve momentum are most useful. Secondly, for a sufficiently strong wind you can draft off people. Tuck in behind someone in front and ...


9

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 ...


8

Mens muscles are stronger. That's the biggest factor. They have stronger muscles, denser bones, mostly related to the effects of testosterone. Women are slower than men by an average of around 10% across all distances. You can see examples of this split, look at junior and young categories for many sports, and women are just as competitive as men (or boys/...


8

5km or 7km mileage once a week is nowhere close to proper preparation for a marathon. You greatly increase risk of injury by running a marathon unprepared. Go see a doctor about your knee pain from the 20km race and forget about a marathon anytime soon. Many marathon plans have a long run of over 20km once a week for several months (and often with a run or ...


7

It sounds like you're off to a great start with minimalist shoes. The first rule is to start slow and increase usage gradually, and you have done so. The shoes Make sure the shoes fit perfectly. You can get blisters and pain in minimalist shoes pretty easily, especially on long runs, if they don't fit perfectly or you're not wearing them correctly. Also, ...


7

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. ...


7

Especially in running, I am a firm believer in "If it isn't broken, don't fix it". The whole movement of Chi/Pose and extreme minimalist shoes has grown out of a misconception and bad application of "heel striking". Heel striking does not mean that your heel touches first, it has to do with where your foot is when the majority of your weight falls on it. ...


7

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 ...


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 ...


6

If you were to decide to attempt a marathon given the training level you've described, there's an interesting academic article that may be helpful in estimating your likelihood of finishing without injury. The paper is by Yeung, Yeung, and Wong, "Marathon finishers and non-finishers characteristics: A preamble to success," Journal of Sports Medicine and ...


5

"Proper running form" is much more comprehensive than just the foot strike. Running with a fore/mid/heel strike are all valid IF you're not suffering as a result and the rest of your mechanics are sound. Focusing on foot strike alone will not yield a more efficient run. It is my opinion (after several years of running and trial and error) that getting your ...


5

If you want to win a 5k, walking is a great start, but will probably not get you there on its own. Fast walking will help you build a strong base level of aerobic fitness. Your heart and lungs will develop and improve your capacity for running. After you build this base, your cardiovascular system needs to learn to function efficiently as you approach (or ...


5

I think breaking 3 hours or better for a marathon or 1.20 for half is very unlikely on training just at the weekends. Of course it depends on your starting point, and if you do lots of other cardio work during the week. Even if you are extremely talented, you still have to train to get the good results. I know many people who run sub 3 hour marathons, and ...


4

I train for cycling time trials, ranging from 10 mile sprints to 12 hr endurance races. I train on Heart rate and power meters, so I know accurately when I've upped my endurance/fitness. I find if I have a training session, whether that be Turbo or out on the road and I've exceeded a burn of 3000 cals then that following night (without fail) I will suffer ...


4

Stick with whatever routines you have used to for your LSR/long-distance training! You know it works. "If it ain't broke..." It is a very, very common mistake to overdo all the preparations for the first marathon... usually with less-than-optimal results. I did that as well for my first marathon: Eating a lot more pasta than usual (almost the double than ...


4

My first marathon was 4 months ago. I did not worry about what I read on the Internet, but rather made sure that I felt good. Above all, I tried not to mess with my eating routine. I was much more afraid of upsetting my stomach than of running low on carbs. I even had a glass of wine the evening before because, well, I liked to. Granted, I did eat lots of ...


4

I have had the exact same problem for the last year or so, but I have gotten around the problem by tying my shoes in a slight different manner (see below). From the various expects I consulted when I encounted the problem, I understand, that it usually is one of two problems for my age-group (47): a stress fracture in the foot or a inflammation of the ...


4

Interesting conversation and results. I like to use what is known as the Yasso 800 method named after Bart Yasso. Instead of using your half marathon time, base it off of repeated 800 meter efforts. To test, run a series of 800 meter controlled efforts with ~400 meter jog in between. The average time in minutes and seconds of your 800s will be your ...


4

In my opinion the furthest I would go in training pre marathon is about 22 miles. And I would only do 1 of these. The rest of the long runs I would suggest should be between 18-20 miles. The reason I say this, is that running the full 26 miles takes a lot out of you, and I think would have a negative affect on the actual marathon rather than a positive. ...


4

Maximal legspan contain lateral and vertical movements such as vertical splits and lateral splits. Rarity of people achieve sufficient technique and strength to maintain different splits and rotational movements of thighs so they are hard-to-use benchmarks. Many factors contribute to legspan. Factors contain core flexibility, core strength, pelvis tilt and ...


4

I would rather say it is not about waiting if not about preparation and training. I've seen people starting from the zero(in terms of running, otherwise in a good fitness) with 16 weeks plans and successfully completing their first marathons, so i would say the 5 months you have ahead of you should be enough. however don't go crazy and set some realistic ...


3

This article does, in a long way, answer your question: The Marathon Myth: High intensity Interval Training (H.I.I.T.) vs. Long Duration Training (L.D.T.) I have written several FitBit Articles this year detailing the efficacy of High Intensity Interval Training (H.I.I.T. training). H.I.I.T. has been shown to develop much higher levels of ...


3

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 ...


3

I don't mean this so much as a definitive answer so much an anecdotal one. A few years ago I discovered that my morning run times were measurably better, and I FELT much better, if I drank a whole liter of water right before bed. I continue to do this when I plan on running the following morning.


3

Your questions suggest to me that you have not done major distance on an elliptical machine (or the road) before. Therefore, I strongly recommend that you treat this like a road marathon and follow all the normal advice for that e.g. if you can do 10km now then a 4 month programme will have you in shape to complete this. Clothing, nutrition and hydration: ...


3

Night sweats can be related to an increase in exercise intensity due to the affect of exercise on the endocrine glands and hormone secreations. In general, excessive sweating at night is caused by hormones. That is why menopausal women are prone to night sweats. However, there are also several other causes, including medical or medication causes so night ...


3

You'll be able to complete this marathon - you just won't be able to complete it fast. The key for you right now is to start getting comfortable with running longer distances. You didn't mention what pace you typically run at, so I'm going to assume it's 8mph for the sake of calculations (you can adjust depending on what it actually is). If you feel good ...


3

“CrossFit Endurance coach and 100-mile trail run fanatic, Brian MacKenzie of Costa Mesa, California, scrawled a simple looking workout set on a whiteboard in his home gym, then spent five minutes teaching me proper rowing technique. I was in need of a workout to help me retain fitness while I rehabbed a foot injury, so he directed me to a rowing ...


3

I agree with @jsmith but all the plans tend to follow a few specific guidelines. Here are the ones I'm following: Build up to at least 20 miles 1-2 months before a marathon race. Run all long runs ( +16 miles) at an easy pace. Do one long run every week but run your longest long runs every other weekend at the most. Aside from running for distance for the ...



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