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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 ...


7

For general fitness and endurance, 25 minutes, six days a week would be better. 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 your longest run is 30 minutes. You ...


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

1. Measure up First of all, if you're serious about your weight loss and subsequent bulking, you may consider buying a body fat caliper. You'll get much more precise values and you'll be able to measure progress more accurately. If you're not willing to spend the money or are not sure you can use a caliper, The other solution is having a professional ...


4

At the end of the day, calories in < calories out = weight loss. There is some mixed data about the amount of calories, and the textbook "3500 calories = 1 lb" is somewhat suspect according to more modern studies, and the way that different people react, but all the studies agree (Whether atkins, paleo, grapefruit, etc) that caloric deficit is the main ...


4

From your posted schedule and your history mentioned in another comment I would think that running 1 long run per week at your current distance would be sufficient to keep you in shape to complete up to a half marathon with relatively low risk of injury (based on your stated history). Don't plan on being competitive, though. With only 1 slow long run a week ...


4

Firstly congratulations on your marathon, and I hope you are pleased with your result. What I'm going to suggest is hard for marathon runners to do, but honestly it is the best thing to prevent injury and help you recover quickly. The best thing for you to do, is to stop running for 2-3 weeks. This is what people like Paula Radcliffe do, and we all know ...


4

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

A general rule of running is to gradually increase your miles by no more than 10% per week. So a 10 mile week can turn into an 11 mile week. There are a lot of marathon training calendars you can find online that will give you the day-by-day schedule. Often these require shorter (and faster) days on Monday and Wednesday, with a longer and slower run (aimed ...


3

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. ...


3

Firstly, congratulations on your first marathon - that's a handy time to have. Secondly, spend a week or two just doing what you please and recovering. It takes a fair bit of mental energy and time to train for a marathon and most people feel a little deflated afterwards. Take the time to recharge a little. As to what to do: I would run what and when you ...


3

Unfortunately there's no quick fix to getting fit. When you say your shins are super tight - make sure this isn't shin splints, since it may put you out of the run altogether if you continue to train on it without proper care - you may want to google or youtube some videos to double check and be sure to stretch/rest them appropriately. In terms of calves, ...


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

Run. Keep running. Run again. Run again. Run again. With your prior running experience, you'll likely be surprised at how quickly you're able to return to running, even with your current state. It'll be tough the first couple weeks, but (especially with the past experience) you'll be able to reach a point where a slow jog feels easy. This slow jog has a ...


2

I wouldn't cut any of your workouts, as I wouldn't consider your current training sufficient for a 10k or a half marathon. Barely sufficient for a 5k. The key to running well and safely without injury is keeping up the volume sufficiently for the events you are training for. What I would personally do is find 15-20 minutes every single day to get out the ...


2

There are a lot of top endurance athletes facing similar problems, whether it's local resources or simply time to train. Increasingly they're maintain speed through interval work, not longer sessions. Would training on the course or at elevation help you? Certainly... but you can still be extremely competitive with your current scenario. Keith Kelly ...


2

Are repeated climbs on a small hill comparable to a single climb up a larger hill, in terms of training for miles-long climbs in the race? No, not really, but so what? If you can visit the multiple hills several times a week then I would do that a lot. I would then add the one large hill as part of your long run(s) on the weekend. Hills are great ...


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

Your routine is fine for general weight loss and fitness, but I don't think (other than being able to complete the distance comfortably) that it is optimal for 5k training. I would recommend adding in a lot more running between now and then, being careful to not overdo the distance. Right now you are running 3 days a week, although you don't detail how much ...


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

I think that taking a break for weeks is a bit radical for non-elite runners. What I see others do in my track & field club (and did myself, after my 2 marathons so far) is rest for 2 or 3 days, and then see if you are able to do some jogging or recovery training. Then, after a week or so, you can slowly get back to a regular training schedule. How long ...


2

You're doing a good thing by warming up first with a walk or slower paced run. Nothing wrong with that. The best way to improve your running, simple as it sounds, is to run more. Consistency is your best friend. The way to be consistent is to slowly increase your training load. If you go out and run hard one day, then require several days of rest, you ...


2

Probably the best and easiest beginners running plan is Couch to 5k (or more commonly Couch25k). Its a well tested plan for taking you from no running at all to running a continuous 5 kilometers (or about 3 mile). There are numerous official and unofficial apps for your phone that help you keep pace with the plan. If you are looking at building running ...


1

Each one would have a different effect on fitness, but in theory both would be good options. One long 24-26 mile run would help ensure you go the distance on race day. Three ten mile runs with breaks would allow you to run at a slightly faster training pace for the overall mileage. It really depends on what your marathon goals are (i.e. crossing the finish ...


1

First, congrats on a great start into running! To answer your question: I don't think changing your workout for the 5k will harm your long-term goal of losing weight. I understand you are doing pretty much the same run three times a week. That's fine for beginners, so you don't have to change anything. But, with two months until your 5k race, now is a good ...


1

What you're doing is already really terrific. This regiment helps to build your endurance and lung capacity immensely. As a normal match for soccer is 90 minutes, what your doing should suffice, but something you can do is try and increase that 60 minute marker. If you can run for a solid 90 minutes and only be a little winded by the end, this will be ...


1

As others have said, you can't do a marathon on half marathon training. But if the marathon is say 3 months after, you could use the half as part of your build up to the marathon. You need to teach your body to use fat for fuel,which is learnt during the long training runs. Your body cannot store enough energy through carbohydrates for the duration of ...


1

I would start adding extra runs on your other days, until you are able to run 4-6 days per week easily. Running isn't as much about how hard you work (Although that is a factor to some extent), but how much you work. The more intensity that you add to your running, the more you increase your chance for injury, especially if you don't have a lot of base ...


1

A technique that has proven useful to me is to run barefoot on pavement and gravel. The roughness of the surface maximizes the sensory input to your feet, and the hardness of the surface calls attention to any excessive impacts or inefficiencies further up the foot/leg/knee/hip joints. I often run the first mile or two of a workout barefoot on pavement as a ...


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.



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