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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 whether you can use a caliper, The other solution is having a ...


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

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

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 ...


4

What you’ve described is not an average training routine in my opinion. You’ve got a pretty heavy workload if you consider holding a job as well. You make no mention of the amount of weight, sets, or reps that you perform, so, I’ll assume from your description of not trying to build muscle, that those numbers are sufficiently low. Effectively, you’re ...


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

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

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

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

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

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 run 60 min every single day and every time I come back home I feel very well and satisfied of another successful day! Most of the time I run quite slowly and I speed up at maximum 1-3 times during this hour. It depends on how I feel on the determinate day. I lost a lot of weight. Any advice? Just move your body. The more you run the more you lose. ...


2

I would pick 3 days per week, as it's more sustainable. You get 2 sets of 1 rest day, and 1 set of 2 rest days. So you can aim to run every second day, and if something comes up preventing it, you can easily just run the next day, and that became your 2 day rest. If you have to take 2 days of on a 6 day per week program, you've suddenly knocked yourself down ...


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 ...


2

I usually advise people to start by aiming for time, not distance. Shoot for 30 minutes, every other day. Run as much as you can, walk the rest, and try to run again. Don't push it too hard in the beginning: you'll likely be very sore which can make you miss workouts. You're filling up a bathtub one spoonful at a time, you can't rush the process. After a ...


2

I would question the fact that your Max HR is at 187bpm. The maximum HR is highly individual and independent of your training level. Especially your statement that you were able to hold a conversation for two minutes while running at 183bpm suggests that your max HR is much higher. Anecdotal evidence: my own max HR is at least 20 bpm higher than the ...


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 ...



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