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3

Yeah you should rarely, if ever, plan on adding more than 10% in either distance or speed per week as a general rule. More to the point of your question is whether you want to increase aerobic speed (how fast can you run 10k) or burst speed (how fast can you run < 1k). If the latter, then yes, bodyweight exercises like squats, one-legged squats, box ...


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 ...


0

I would say no. The marathon distance requires another approach to running than the shorter distances. Because glycogen stored in the muscles lasts for no more than 35 km, even in elite runners, you need to train your body to conserve glycogen and use fat burning instead. This requires another kind of training than you would do for shorter distances, not ...


3

According to multiple sources a good estimate is about 2 seconds per pound per mile (This is something around 2.7 seconds per kg per km). Note that it is not a linear formula, there is a point where losing more weight will result in loss in muscle mass, which is likely going to hinder performance. Unfortunately I couldn't find any scholarly research on this ...


2

The problem with NikeFuel is that it isn't truly a direct measure of your activity. In other words, it's an approximation based on oxygen use as per Mashable: "The partnerships with Arizona State and other partners were critical in developing the foundation for NikeFuel. Oxygen kinetics is the most universal way to understand the level of exertion to ...


0

Let me try to have a stab at answering your questions. 1) Nike makes a pretty good range of shoes and I'm sure you can find one that will suit. Look for LunarGlide that are fairly light, not tons of cushioning, but more than Saucony Kinvara. They also use the Flywire design (knitted top). In also supernator and find them great for both short and longer ...


6

First of all, I don't use any Nike products and can therefore not verify my answer myself. All information is taken from the Nike+ Support page, though, so I'm pretty confident it's correct. The most likely reason for your differing nikefuel gains is the device type. If you are using the SportsBand and your friend is using the RunningApp, your nikefuel is ...


0

There is no simple formula, since both examples you provided could tell you different information about your current fitness level. You could probably run much longer at a HR of 160 than you could at 185. At 160, you may have the fitness to run a marathon. At 185, you may not be able to run much farther than a 5k. Is one "better" than the other? No. It just ...


0

sorry this is so brief but i need to workout but dont want anyone to suffer : make sure it is not simply a trigger point essentially a ball on your muscle you can deep massage with a ball check out the trigger point therapy workbook it might be a trigger point on the piriformis in which case dont stretch will edit later if anyone can help please edit for ...


1

This is a WAG, but, if I were you, I'd pay close attention to your symptoms. What you describe may be the onset of Piriformis syndrome which is common in runners. I would include a piriformis stretch in your routine if you are not already doing it.


3

I found that running minimalist/barefoot corrected my running form pretty quickly and naturally without any special effort on my part. You body just won't let you slam your heel into the ground like you can when you're wearing regular shoes. If you do, you'll feel the bone-jolt all the way up your body and it will shake your fillings loose! Also, running ...


3

I'm also going to disagree with Kneel-Before-ZOD. There's nothing wrong with running completely barefoot outdoors. You just need to look where you're running, stay relaxed, and run properly. Regardless of whether you're running actually barefoot or with minimal shoes, the keys to remember are: Shorten your stride. Traditional running shoes make it easy to ...


1

There seems to be some good info in Experiences with 'barefoot' running for this. I'm going to disagree with Kneel Before Zod, at least partially. I am agreed that running actually barefooted can be dangerous unless you've put some time into conditioning your feet. That said, the use of minimalist running shoes means the only thing you're losing from ...


-2

If you're going to run outdoors, please, don't run barefoot. Your joints will thank you (less impact on the joints). You've avoid dangerous objects on the ground (broken bottles, glasses, etc.) wearing minimalist shoes can reduce/solve this problem. Without safety worries on your mind, you can focus on doing what you love to do: running. And ...


-1

Like others have suggested, you need to see a medical person, I would suggest a physio or osteopath. I think it is unlikely to be shin splints, and more likely to be chronic compartment syndrome. http://orthoinfo.aaos.org/topic.cfm?topic=a00204 This is when you increase exercise volume and the muscles grows faster than the muscle facia. It can be ...


0

Like you, I have been running a number of years and have tried various brands. In my opinion there are a couple of reasons you won't be offered Nike running shoes in a running shop. I'm sure someone will correct me if I'm wrong, but sometimes with big brands like Nike they can be very fussy about where their shoes are sold. They may say to shops they they ...


0

I think the body will burn more calories (or at least, the same amount) during exhaustion. This is because the body is actually doing more work (thus, expending more energy) while in this state. Although the body might not be moving as fast as it was or as intense, the whole body is firing on all its cinders, the heart is desperately working to keep up ...


3

My guess is they don't quite fit. You might need a slightly bigger shoe, most places recommend a half size larger as your feet tend to swell(which is probably why it hurt after 20 mins). The other general recommendation is to have about a thumbs width between big toe and top of shoe (NYTimes, 2010). If your store has a generous return policy(as you ...


0

LWhitson2, It's mainly a marketing gimmick. You don't need different clothing for different exercises. I'd say that a lot of people exercise using the same clothings. However, if you're engaged in competitive sports or performance-based activities, that's when the type of clothing might make a difference. The fabric, texture, and feel of the clothing ...


0

The first question is why are your calves getting so tight? You say you have increased your runs, by how much quickly? Was the injury also calf related? It might be worth checking your trainers, do they need changing? How many miles have you done in them and did you get have your gait analysis done at a specialist running shop when you purchased them? ...


1

I think the main difference you will find will be in the fabric and the fit. Running pants are usually closer fitting, its more comfortable not to have lots of loose fabric when you run. They are usually made of a quick drying fabric, so you dry quickly if you get caught in a downpour. Training pants would be looser, probably still made of a stretch ...


1

I googled a bit and stumbled upon the following formula. The source claims it's from Journal of Sports Sciences. Men use the following formula: Calories Burned = [(Age x 0.2017) + (Weight x 0.09036) + (Heart Rate x 0.6309) -- 55.0969] x Time / 4.184. Women use the following formula: Calories Burned = [(Age x 0.074) -- (Weight x 0.05741) ...


1

If you're sprinting, breaking the routine into intermittent sprinting and walking is a great idea. It's similar to a High Intensity Interval Training exercise. However, if you're jogging, perform your jog first before walking. Your goal is to increase your endurance so that you can jog all the way without walking. This accomplishes that goal for you. As ...


0

I may be able to throw some light on the calves, but not the upper body. It is possible that when you are running, that as your foot comes through, you are kicking your other calf. I do this myself sometimes. If the bruises are always on the inside of the calves. I think this could be your answer. You wouldn't necessarily be aware that you are doing it, ...


0

Treadmill running is much easier, unless it it one of the running road, and would be the reason for the difference in pace. The reason I say this, is because the treadmill does all of the work. All you are doing is keeping up with it. The other reason, is outside the gradient naturally changes even under foot. Your body has to work more to move in a ...


2

Presuming that your goal is to eventually run the whole way I would start with a five minute fast walk. Then run for 5 minutes(if that's the most you can currently do). Then walk, then run. Use a stop watch though, and try to be strict with yourself. Start with five minutes walk, 5 minutes jog, on your next run start to reduce the time you walk do 5 ...



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