Hot answers tagged

7

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

This is very much an individual question, as everyone has different requirements and reacts in different ways to fluid and food intake when running. It's just very much trial and error to find what works for you. However, what you can do is start tracking your runs, time of day, how you feel, what you ate, things like that. Over time, you will get data such ...


4

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 ...


3

I am a barefoot/minimalist runner with lots of experience on hilly trails with the terrain your describe. In addition to more bones than any other part of your body, your feet have multiple muscles such as the anterior tibial, which enables the foot to move upward; the posterior tibial, which supports the arch; the peroneal tibial, which controls movement ...


2

From researching, Mount Sterling run from Big Creek campground, NC is a pretty good trail rising about 4200 feet over 5.9 miles. Also Mount Washington in NH is paved and rises 4700 feet over 7.5 miles. What others are out there??


2

Breathing in any irritant is bad for overall lung health. I suggest following @cbll 's information on identifying air pollution and guidelines for your given location. In terms of "...are treadmills sufficient?" Yes and no. Running on the ground is always harder than on a treadmill. Being able to run longer on a treadmill does equate to overall aerobic ...


2

I believe you are looking to break down a 10km run into intervals that are suitable for helping you develop anerobic fitness for competing. Hopefully you understand that to improve at X activity, the common advice is to DO X activity A LOT. However, progression through intervals can be beneficial for a variety of reasons. The Main types I am aware of: ...


2

Your body only builds muscle when you are resting. Hence, the importance of good sleep and at least 1 rest day a week. Without rest, you simply won't improve as much as you could be able to because of fatigue. There are so many factors at play here with sleep, ability, prior training, training cycle, diet, etc. to be able to say to what level the impact ...


1

It entirely depends on you. The only real answer I believe would be: Do as much running as is possible to get as close to maintaining your times. Make sure you adjust your diet as your TDEE will go down now you are doing less exercise per week.


1

Meetup is a useful place for meeting people with similar goals. Most towns, especially college towns, have a local running club; surely you can Google around for more info. Or inquire at your local running store. They're usually very familiar with the local clubs and events. The track club in my college town even led a marathon training program every ...


1

A recovery run does not replace a rest day. Recovery runs are most effective when you already have a solid base of strong bones, tendons, and joints built by months of steady training + rest cycles. If you don't have such a base, an extra run in your week may do more harm than good. When in doubt, rest. To find out whether you're at risk of overdoing it, ...


1

I personally only run back to back days when training for an event. If not, i average 3.5 days a week with plenty of rest in between. Unless you are working toward a race or trying to lose weight, running alternate days is more than enough. Very often, especially while running, one can end up with very small microfractures in their legs, especially if they ...



Only top voted, non community-wiki answers of a minimum length are eligible