15 votes
Accepted

The 10-percent rule in running: how to start?

As you've discovered, the 10% rule isn't really applicable to someone who is completely new to running. It requires that you already have an established weekly running volume that you can tolerate, so ...
David Scarlett's user avatar
13 votes

Is it some kind of illness not to long for training and be even nervous and afraid of the prospect of training?

First of all, well done losing so much weight, that takes a lot of hard work and dedication! It is completely normal to be nervous and have anxiety about training. It is one of the main reasons the ...
Eric Warburton's user avatar
8 votes

Very overweight person trying to get fit

If you're trying to lose weight my suggestion is to focus on your diet. Focus on eating less calories than you are expending and you will lose weight. Exercise is great for your health but will do ...
Aequitas's user avatar
  • 1,136
6 votes
Accepted

Workout plan for fitness-studio

Programs There are programs already made for you. Examples: http://stronglifts.com/5x5/ http://startingstrength.com/ Your current program As for the program you're doing right now, it's no good, I'...
Alec's user avatar
  • 18k
6 votes
Accepted

Trailrunning - What special considerations have to be made compared to regular running

Trail running challenges Running on trails and hills is harder in a few ways: Mental challenge. You have to pay attention to each step to avoid rocks, roots, uneven ground, etc. This mental effort ...
LShaver's user avatar
  • 433
5 votes

Should I run everyday or alternate days and run longer?

When you are starting a running program, the goal is to run the number of minutes that your body can tolerate and no more. If you over do it, you will join the ranks of the couch potatoes. Here is ...
John Grace's user avatar
5 votes
Accepted

Optimizing 10k finishing time until April 3rd

With only a month to go before your target event, and not having been running for the last 3 months you are going to have difficulty getting into really good shape. Generally when training for any ...
Andy P's user avatar
  • 225
5 votes

Improve my running

For cardio training, a big question in the past few years seemed to have been: Should people engage in HITT (high intensity training intervals) or Steady State Training? If you're new to HIIT, ...
Kate's user avatar
  • 151
5 votes

Stop sweating - viable physical goal?

I don't believe that "stop sweating" is a good goal simply because, as it stands, it isn't a SMART goal. You can absolutely train to reduce fat, lower your resting heart rate, and get better and ...
C. Lange's user avatar
  • 4,588
4 votes
Accepted

Improve my running

I don't actually have facts to support my answer, but I will respond speaking from personal experience. I am a 28 year old female and I started running when I was around 13 and also played soccer ...
Nadege's user avatar
  • 118
4 votes
Accepted

Can I finish a marathon without finishing training?

Yes, I think that if you can run a 1/2 marathon, you should be able to at least complete a marathon. The method that I am going to suggest is called the Galloway Run/Walk program. There is a good PDF ...
JohnP's user avatar
  • 23k
4 votes

Stop sweating - viable physical goal?

This might not be the answer to the question you've actually asked, but there's too much to put in a comment, so I'm going to risk the downvotes. Your question suggests that you believe the sweating ...
Dark Hippo's user avatar
  • 4,733
4 votes

Is it some kind of illness not to long for training and be even nervous and afraid of the prospect of training?

It will sound very trivial but bear with me. I think your fear might be something very simple. I personally often have the fear of even starting exercising. This happens because I want to perform ...
Klaudia's user avatar
  • 41
4 votes

Is it some kind of illness not to long for training and be even nervous and afraid of the prospect of training?

Not wanting to go because of lack of motivation or because you have more interesting things to do is one thing, but if your whole day is affected and your concentration is lost because you're ...
CodeNovice's user avatar
3 votes

At what point does the improvement from increasing weekly mileage become marginal?

There are two big mistakes that most amateur runners make. They go too hard on their easy days, and not hard enough on their hard days. This usually means they don't get as much out of their speedwork ...
JohnP's user avatar
  • 23k
3 votes

How do I find exercise / jogging trail difficulty?

I recommend Strava. It lets you find segments (trails) in your area using your GPS, and they are created and curated by the community, but also moderated by... well, moderators. It lets you look at ...
Alec's user avatar
  • 18k
3 votes

What type of walking for the breaks in C25K?

The way I look at it, walk breaks are ideal when trying to achieve an intensity level that is somewhere between a walking and a running pace. Thus, the running should be slow and the walking brisk so ...
Tom Penny's user avatar
  • 289
3 votes

What type of walking for the breaks in C25K?

I have no hard data, but my experience is that a fast walk is best if you can do it. It keeps the heart rate elevated, but gives you a chance to take a breather and works some different muscles. The ...
Sean Duggan's user avatar
  • 9,129
3 votes

Very overweight person trying to get fit

I agree with the first comment to your question, check with a doctor first and get a checkup (gotta make sure your body can handle the stress of exercise). Assuming you are OK'ed by the doctor, 4k in ...
Return TM's user avatar
3 votes

How fast should my base runs be?

In short, no, you should not be pushing yourself hard (at all) on your non-workout days. You should ideally strive for an 80/20 balance, in that 80% of your miles are easy, and 20% are hard (i.e. ...
Conquistador's user avatar
3 votes

Should I run two days in a row?

As long as you have good shoes that are not getting past their life, the biggest bang for your buck for a beginner is overall volume. More is better when it comes to running, but you need to do it in ...
JohnP's user avatar
  • 23k
3 votes
Accepted

What muscle or tendon pronates the foot when running?

The posterior tibialis controls pronation but the actual “foot roll” comes at the end of a very long kinetic chain. Each running step is initiated (or should be) in the glute and travels through the ...
Frank's user avatar
  • 1,297
3 votes
Accepted

How long will it take to regain my fitness?

Based on my own experience, you should be back in about a month. First week will be rough but you will start seeing improvement by the end of week 2. Take your time, you will get everything back and ...
Étienne Laneville's user avatar
3 votes
Accepted

What should you do between short running series?

To answer your question, you must define what is the objective of the workout you are performing. Depending on the objective, you can define yourself what you should be doing between series. Active ...
FenryrMKIII's user avatar
  • 1,210
3 votes
Accepted

How to practice for Beep/Bleep Test (Multi Stage FitnessTestP

Measure it out in paces At home, take a tape measure and stand with your back to a wall, heels touching the wall. Take one normal step forward, then measure from the back of your heel to the wall in ...
David Scarlett's user avatar
3 votes

Is it some kind of illness not to long for training and be even nervous and afraid of the prospect of training?

I keep trying to write this answer and get in everything I want to say without it turning into a thesis length essay, so here goes with the short version. I used to get really bad pre-training anxiety,...
Dark Hippo's user avatar
  • 4,733
2 votes

Should I run everyday or alternate days and run longer?

The fact which I see in some workout plans is lack of focus on the muscles recovery, your one doesn't seem to be like that, but I believe running long distance without any break will results in ...
Patrick89's user avatar
2 votes

How do I find exercise / jogging trail difficulty?

As Atul points out, creating a "standard" difficulty rating is not easy, as people have various level of skills, physical abilities and training. However, this problem applies to any sport that uses ...
JohnP's user avatar
  • 23k
2 votes

Guidelines for using spinning (stationary bike) as cross-training for long-distance running

Were you aiming just for 10k or half marathons I would recommend using bike to perform HIIT, focusing on improving cardiovascular ability. Because you want to do marathons and ultras I would ...
John's user avatar
  • 6,972
2 votes

Should I train at what I want my best to be?

To answer your question in the title. No, dont train at what you want to be able to run at. Do a mile, 12 minute, or 2 mile test run at your best then use this to base what your training should be. ...
Jason's user avatar
  • 1,558

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