csi
  • Member for 10 years, 9 months
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Realistic best time for 5k?
Accepted answer
12 votes

Definitely think you can go sub 25 minutes. The key with running is "Accumulated fitness". The more often you run and the more consistently (say 4 days a week for an entire year), the better you ...

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How can I avoid the Man with the Hammer?
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9 votes

2nd week of training, that is the answer. 2 important numbers to know. 1) It takes usually at least 7 - 10 days to feel any effect from training. In this case, it is taking you 7 days to feel ...

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What Are The Symptoms of Shin Splints?
8 votes

Definitely could be shin splints. Here are 4 ways to alleviate shin splints. 1) Do the alphabet with your feet. Sit down and pretend your foot was a marker. Make a capital "A". Make a capital "...

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Should I run along?
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8 votes

Doctors are always good options when necessary. BUT all doctors will tell you to take time off. Often you will and then resume training only to find the issue is still there. Ugh! There are 4 ...

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Does running in Vibrams (or some other minimalist shoes) make you run faster?
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6 votes

Minimalist running shoes are shown to increase cadence and decrease stride length. Decreased stride length - many heel strikers become forefoot strikers. This usually allows for more efficient ...

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Does the ease of downhill running cancel out the extra work of uphill running?
6 votes

Running downhill is the BEST way to strengthen your quad muscles. Often we build muscle imbalances by continually running uphill which does great for glutes, hamstrings, hip flexors. Downhill pounds ...

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Barefoot training, but racing with technology?
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6 votes

I would advise to train as you are going to race. If you are running a trail race, do most of your training on trails. Similarly, if you plan on racing in supportive trainers, practice mostly in ...

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Is there a name for this exercise/movement?
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5 votes

Those are Calf Raises. Calf raises are used to strengthen the lower legs. Calf raises may sometimes help with shin splints depending on the location of the pain. Toe raises are the opposite lift and ...

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How to prepare for a race?
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5 votes

2 schools of thoughts on running the day before. 1) rest and save your glycogen stores for race day. 2) warm up and then run a few minutes at race pace. This could look like 10 minutes easy ...

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How to get started with minimal shoes?
Accepted answer
5 votes

In my opinion (backed by scientific evidence), there is a lot more to healthy minimalist running then shoe marketers want us to believe. Here is what I would recommend after LOTS and LOTS and LOTS of ...

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Should I run everyday or alternate days and run longer?
4 votes

60 minutes is the magic number when glycogen stores are usually depleted (depends on conditioning) and MORE fat is burned as an energy source. That should be the goal, but let's step back first and ...

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Stretches to prevent shin splints
4 votes

Shin splints are commonly caused by imbalances in muscles and supporting tissue. Try these for strengthening and mobility. 1) Alphabet with your feet focusing on rotating your ankles. 2) Towel toe ...

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What to do against a burning sensation in my feet during long runs?
4 votes

I had simiar issues until I discovered towel toe curls. Simply take off your shoes and socks and stand over a towel. Place the toes of your right foot on the towel and keep your heel on the floor. Use ...

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How can I get a flat stomach?
4 votes

The plank routine is the best core routine to lose belly fat in my experience. This routine involves dynamic movements, isn't too hard to do and doesn't take much time. Form is key as is consistency ...

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Why is muscle size not proportional to strength?
3 votes

Low reps with high weights don't add mass because the duration of the exercise is kept short. As a result it is an anaerobic exercise that utilizes the ATP-CP energy system and never enters the ...

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Do I need to eat extra protein after a run?
3 votes

Protein always helps with recovery. Recommend carb / protein mix within first 20 minutes to maximize nutrient uptake. Also ensure you are getting enough calcium to prevent bone injuries. Best of ...

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circuit training and walking schedule
Accepted answer
3 votes

Good luck in your weight loss goals. Here are a few thoughts... Circuit training without weights is an effective way to gain strength. Weight gain or loss should not be measured day to day but ...

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How To: Avoid damaging my knee when training for and running a marathon
Accepted answer
3 votes

Knee pain while running is commonly caused by 4 main issues. They are: Weak Hips Weak Thighs (Quads) Tight Hamstrings Tight IT Band By strengthening the hips and thighs and improving flexibility in ...

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Tips for breaking the 18 minute barrier for 5km - I'm stuck!
3 votes

I am not familiar with RunKeeper so I couldn't get some info needed but are you running intervals at all? Tell us more and I may edit my answer... Since time is of the essence, I recommend this plan ...

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What should I look for in knee friendly running shoes?
3 votes

Cushioning may help prevent additional stress to your knee but it wont make the pain go away. Check this thread for help on removing your knee pain while running. Should I run along? Also I ...

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Are Five Finger shoes worth their money ?
Accepted answer
3 votes

Uh, no, they aren't worth your ROI. The main purposes I see in Vibram Shoes is to strengthen the supporting lower leg muscles and to change your running gait to put you more on your toes. Vibram ...

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Running and hypertrophy at the same time: is it possible?
2 votes

Absolutely. First, why WON'T it happen? Aerobic activity following Strength training impedes the mTor pathway. What the heck does that mean? It means if you lift and then run, the hormones ...

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Will building up running reduce knee pain
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2 votes

For a similar answer, check this running knee pain thread. Knee pain does not just go away as it is caused by weakness. As a result, you need to strengthen the affected area. 4 reasons that ...

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Best stretching and strengthening exercise for Gluteal muscle
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2 votes

Do bird-dogs without lifting your arms. From the quadruped position, lift one leg straight back so it is parallel to the floor. Lower it back to the ground. Repeat with the other leg. For maximum ...

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How hard should my warm-up be?
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2 votes

Depends on your race distance. For races involving mostly aerobic energy, I think you are ok to stick to the simple 10-15 minute "get blood flowing" warm up. For races that involve more anerobic ...

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Achilles issues and foot numbness
1 votes

Numbness of the foot and tightness of the Achilles usually has to do with tight plantar fascia. (See below for another cause also). There are 2 easy ways to relieve this pain. Do these the night ...

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What marathon program should I use to prepare for a race in 4 months?
1 votes

For ease, you could use Hal Higdon's Novice #2 program. I recommend removing weeks 2 and 4 since you only have 16 weeks if you start next week. Hal's program is straight forward but good for 1st ...

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Stiffness in the calf after running?
1 votes

In the case of injury, consult a doctor as needed. Physical therapists may also help to prevent the injury from becoming serious. If you don't believe it to be serious, try to stretch the surrounding ...

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How to warm up for sprinting
1 votes

Just starting out? Stay off the flat, stay off the track. Hill work is the best way to stay injury free. Hills also recruit more muscle fibers due to increased gravitational demands. Here's the ...

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Strength Training for Running Books - Strength without Mass
1 votes

2 MUST HAVES as far as gaining strength with minimal muscle mass increase. 1) Underground Secrets to Faster Running by Barry Ross focuses on his success with Allison Felix but is directly applicable ...

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