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Try stretching your soleus out a bit. The correct angle I've been taught is roughly 5-10% forward lean. It affects a lot, from heal strike to minimizing vertical bob. I'm not sure if you're bobbing around a lot but any energy sending you up and down is basically wasted. The catch is you don't want to lean forward at the waist or back, you want to lean ...


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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 ...


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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 ...


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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 ...


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It's doubtful your heart rate was in sync; you can't really state that without monitoring. You can measure your stride: it's usually around 160 (strides per minute), with a lot of conventional running gurus touting 180 as better for a variety of reasons. Your breathing and stride can be matched up and this whole thing is known as locomotor-respiratory ...


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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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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 ...


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I trained 2 times a week, one fast 10 mile run and one long run on weekend increasing 1 mile every time on long runs till i get to 22 a week before a marathon. I finished a marathon in 3 hours 50 minutes. It was hard at last 4 miles but i did with training twice a week. I felt running more often doesn't give me enough recuperation and wears me out feeling ...



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