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4 votes
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Should I change my eating schedule after a run?

It sounds like you are adequately recovering for each run. You'd progressively get worse over time and not able to sustain the running if you were not recovering. You'd also probably start getting ...
DeeV's user avatar
  • 8,374
4 votes
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How much weight can realistically be gained from running?

Any increased level of activity will build some level of muscle in order to better support the new activity. Hill running specifically can build better running as your legs need to be able to push ...
DeeV's user avatar
  • 8,374
4 votes
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I am trying to get back into long distance running again, any tips?

There really is only one way to get better at running, and that is run more. However, people often run their hard runs too easily, and their easy runs too hard. A favorite coach I know would say "...
JohnP's user avatar
  • 23k
4 votes

Why does my pace improve during a low heart rate (HRR zone 2) 10k?

According to Dr. Phil Maffetone, it likely means you haven't warmed up enough. During any MAF Test, your times should always get slower with successive repetitions: the first mile should always be ...
Ten O'Four's user avatar
3 votes

Do the "big 5" barbell exercises lead to injuries in runners?

Assuming that you do not injure yourself in the weightlifting itself, then the weightlifting can possibly assist with both injury prevention and performance improvement in your running. If you take a ...
JohnP's user avatar
  • 23k
3 votes

What level of seasonal variation in VO2 Max should I expect

It's plausible, one paper shows a ~7% worse VO2 max during winter compared to summer in healthy men. Running is a great sport where the only participate is you and the variables are, allegedly, all ...
joeyfb's user avatar
  • 223
3 votes

How much weight do I lose when I run a mile?

The only way to know how much weight you lose when you run is to weigh yourself before and after the run, and subtract the weight of any food or drink you consumed. Explanation - It's not really ...
JohnP's user avatar
  • 23k
3 votes

How difficult is a stair climbing (tower running) race for a regular runner?

After completing the race today, I can answer my own question. I don't think speed is a factor that will translate to tower climbing, only endurance. So, for reference, I'm a runner that can do up to ...
BBog's user avatar
  • 163
3 votes

Is 50% protein, 30% fat and 20% carbs a good macro split to loose weight but gain muscle?

If you want to lose weight you need to eat (and drink!) less than you use. There is no way around that basic fact. Usage can be direct burning or resources used for structural changes (improved bone ...
Philip Klöcking's user avatar
2 votes

How often the longest run need to be repeated in order to keep the form?

Generally speaking, you do not want/need to regularly run your goal distance in training when you get to very long distances. Your body needs a lot of time to recover from extreme distances and you ...
steve v's user avatar
  • 121
2 votes

How much weight can realistically be gained from running?

It doesnt sound like you are running enough to lose weight, especially if you have been running the same weekly amount for 18 months. You may just be running enough to keep your weight gain moderate. ...
The Footsie's user avatar
2 votes
Accepted

Occasional half-marathon distance

The way to go strongly depends on your goals. As your main goals seem to be keeping yourself fit and maintaining weight, the main variables to look at should be adherence and mileage. Thus, running ...
Philip Klöcking's user avatar
2 votes

Occasional half-marathon distance

Running 3 times a week 10 km should provide enough mileage to be able to run half-marathon. Doing your longest distance one a month is not much, but if you'll do your 10km workouts relatively fast (...
Danubian Sailor's user avatar
2 votes
Accepted

How difficult is a stair climbing (tower running) race for a regular runner?

This may be highly anecdotal, but I've found that there is very little transfer between running on relatively flat ground, and racing up stairs. Running on flat ground involves as much stabilization ...
Sean Duggan's user avatar
  • 9,129
2 votes

Ideal distance for a begginer at running?

A 5k race plan is an excellent place to start, something like Hal Higdon's beginner 5k would suite you excellently since you can do 1.5 miles. Your strength training will do you well in protecting ...
joeyfb's user avatar
  • 223
1 vote
Accepted

Is increasing cadence beneficial

Don't worry so much about cadence. Everyone likes to point at 180, but world records have been set anywhere from 165 - 215 or so. Your body has a natural cadence that it will run. If you want to run ...
JohnP's user avatar
  • 23k
1 vote

Does Walking Count as "80" in 80/20 training?

While both jogging and brisk walking have aerobic benefits[1] running is mechanically different series of single leg jumps compared to walking's shuffle[2]. This means you are working different sets ...
joeyfb's user avatar
  • 223
1 vote

Isn't the lactate threshold pace estimation from Friel's test wrong?

It's a little bit of an interpretation problem, that Friel addresses in one of his blog posts. Near the top of this page is a definition of lactate threshold: So, in short, your lactate threshold is ...
JohnP's user avatar
  • 23k
1 vote
Accepted

Which Heart Rate Zone Formula for People with a Low Resting Heart Rate?

After some comments the conclusion that makes most sense is that this may just be how your body works. I do have a fairly low resting HR myself (sleep around 40, waking rest around 50-55), am 38 years ...
Philip Klöcking's user avatar
1 vote

glycogen and fat burn in low intensity aerobic exercise

Glycogen is the storage form of carbohydrates/glucose and as such is a relatively short-lasting but quick release form of energy. It is converted into glucose by a hormone called glucagon and is used ...
Ethan's user avatar
  • 1,127
1 vote

Are my easy runs “too easy” (Heart Rate Zones)

Zones are mostly meaningless and you shouldn't pay any attention to them. The single most useful metric of how beneficial a run is likely to be is the distance of that run. A 6 mile run at a 7.5min/mi ...
David Scarlett's user avatar
1 vote

How much weight can realistically be gained from running?

Have you measured your weight before and after eating on multiple occasions? If it were me, I would measure my waist and perhaps take the British Heart Foundation's advice: "Calipers are the ...
Brian Kyckelhahn's user avatar
1 vote

Occasional half-marathon distance

I am 50 and struggling with the same problem as you, and have spent a bit of time researching this. First here is the best info I have found on how to rehab. Next for what I think I have found so far: ...
Andy's user avatar
  • 3,717
1 vote

If the cadence target is the same, what changes the pace?

Speaking from experience, I almost always run between 180-190spm, even when doing long, slow runs. When going all out (final sprint on races etc.) the spm might go up to 210 at the very maximum. Your ...
AnoE's user avatar
  • 543
1 vote

Is there any running gear that doesn't require washing and doesn't stink after every use?

I hang my running clothes to dry freely (not in a cupboard and not in a bag), and can run a few days without the smell being that noticeable to myself. As far as I'm concerned, getting them dry is ...
AnoE's user avatar
  • 543
1 vote

At what point does running faster give diminishing returns?

It is hardly possible to predict this with any kind of accuracy, but athletic improvements always happen in a curve that flattens out as you get better (i.e. a logarithmic curve). It must be this way, ...
AnoE's user avatar
  • 543
1 vote

How to increase running performance over years?

You don't say how you get injured. How often do you change your shoes? For people that run, that is often one of the most common ways to get injured is when shoes start to wear out, and they don't ...
JohnP's user avatar
  • 23k

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