Questions for runners!

lilawolf

Hey guys! It's super hot here, so I got up early and ran before work today. I gave myself enough time to eat a sandwich and down a cup of coffee then went. I feel like 1. the caffeine hadn't kicked in and I was dragging a bit, and 2. that my legs were a lot less ready to go than usual. I normally run before lunch or before dinner, both fed and caffeinated. This could have been a 1 time thing (every run is a little different), but I'm not sure.

Also, my run is approximately 2 flat miles, 1 mile of hills, then another flat mile, AM or PM, and I feel like my last mile is faster than my first. Because of this, I'm wondering if I should be warming up. I'm actually not sure of my times/speeds, because GPS drops out really bad at the park, it's told me everything from 0.6miles to 5 miles (I'm pretty sure its about 4).

When you run in the AM is your routine different then when you run in the PM? Do you stretch/warm up first?

jacksonpt

How long does the run take you? Chances are good that the cals from the sandwich haven't hit you yet. Food will also, to some extent, slow the absorption of the caffeine, so you might not see as noticeable of a "boost" from it as you would without food.

Run with a stopwatch of some sort and see how your splits time out. Doesn't have to be exact, just enough to get a sense of what you're doing. Having your splits speed up (faster, shorter times) is generally a good thing.

Personally, I don't stretch or warm up. I don't do anything different based on when I run. But that's me. You'll have to figure out what works for you. I suggest finding a more reliable way to measure times/distance so you have a better sense of what does work, rather than just "I feel like the caffeine never kicked in."

lilawolf

I ate and had my coffee followed by my run....maybe 10 minutes later? The run lasted 36 minutes this morning. Yes, it's a shame about the GPS. I really love this run/area, but it sucks not knowing how it's going. Running somewhere else, I have the voice chime in with my time every mile. The only thing I can think to do, is to measure my walking stride length, walk the path, and use my fitbit in combo with visual cues to determine mile markers and total distance. Fitbit while running would be pretty far off I think, since my stride changes so much from jogging, to low gear going up hill, to I'm dying after that hill, to woo! feeling good sprinting...

beemerphile1

I don't run first thing in the morning because I always wake up stiff and even a bit sore. If I was to run first thing I would have to walk and do some type of warm up.

For running later in the day, my warm up consists of changing my clothes.

TavistockToad

I do my long run on a Saturday morning, and my other runs after work before tea. I don't warm up any different. Your first mile is your warm up. My first mile is always 1-2 minutes slower than the last mile. There's nothing wrong with running a negative split.

jacksonpt

What do you use for GPS? Can you get a foot pod to go with it to measure distance?

In 10 minutes, there's no way any meaningful calories have been absorbed. Heck, in 45 you're probably only getting to the bulk of those cals. Perhaps try some faster digesting/absorbing cals - simple sugars, gels, drinks, etc.

I'd also consider trying the run without food, only caffeine and see how you do. Assuming reasonably normal eating patterns, you should still have plenty of sugars/energy available from the previous day for an early morning run... just use some caffeine for a kick to get you going (if needed).

jchite84

I usually have to stretch before I walk down the steps in the morning, lest my legs betray me and I fall to my death. Generally the only difference is I might start running sooner after eating than usual. I wouldn't worry too much if you have a sluggish run: 1) it just happens sometimes 2) why does every run have to be high quality/fast? I tend to enjoy some slow easy miles, especially in the morning when it's quiet.

Keithy9

We run mornings at weekend 10 miles! We have a rich tea biscuit with butter and hot water with lemon! Week days 7 miles always before dinner , stretch a litter before and after run. Both started hill runs and insanity and must say body sore but will improve as we adjust.

GreenHeather2014

I currently run in the mornings. I like what Keithy9 said about running before dinner! I used to do that, and I think it's time I got back to it, once the weather cools off. It's too hot for anything other than morning runs right now. I run to the park (about 1 min) and then stretch a bit, then do a real run. I'm getting old, so I need that stretch. I use mapmyrun.com and a plain old watch to determine my times.

freak4iron

lilawolf wrote: »

Hey guys! It's super hot here, so I got up early and ran before work today. I gave myself enough time to eat a sandwich and down a cup of coffee then went. I feel like 1. the caffeine hadn't kicked in and I was dragging a bit, and 2. that my legs were a lot less ready to go than usual. I normally run before lunch or before dinner, both fed and caffeinated. This could have been a 1 time thing (every run is a little different), but I'm not sure.

Also, my run is approximately 2 flat miles, 1 mile of hills, then another flat mile, AM or PM, and I feel like my last mile is faster than my first. Because of this, I'm wondering if I should be warming up. I'm actually not sure of my times/speeds, because GPS drops out really bad at the park, it's told me everything from 0.6miles to 5 miles (I'm pretty sure its about 4).

When you run in the AM is your routine different then when you run in the PM? Do you stretch/warm up first?

Why don't you just map your walk and figure out exactally how many miles it is and then time your runs? That's how I figure out my pace. I'm still doing three-milers, tried doing fours a couple times and just couldn't keep my legs moving.

Some days I can do three in 23 minutes flat others it takes me 27. It all depends what's going on with your body and where your heads at. Carb loading the night before helps me tremendously on AM runs, caffeine usually gives me bad side stiches as does food or water within an hour of my run. I always do it on an empty stomach.

blackcoffeeandcherrypie

My first mile is always my slowest. I find draggy, slow, heavy, can't be bothered. Then, around my second mile, suddenly I'm into it, the running feels natural, I have energy, I go faster, I enjoy it more, etc. My point is, don't judge too much by your first mile, lots of people get more into it as they go.

_nikkiwolf_

I don't really have advice for the morning runs. I'm not a morning running person myself.... But when I run in the morning, I drink some orange juice before and wait with eating the "solid parts" of breakfast until I'm back. Maybe that would give you energy more quickly.

But regarding the distance:
If you always run the same few routes and want to figure out how long they are, there are some helpful websites.

For example, I use runningahead as a training log for running. Until I bought a GPS watch a few month ago, I measured all my routes there (either using the "New Course" feature in the training log if it was a route I was planning to go more than once, or just the "measure route" in the resources section). I like it better than google maps, because you can switch between google maps and openstreetmaps, so if I followed some little path that isn't on one map, I might still find it on the other.
If I remember correctly, they also allow you to "log in" with a test account, so if you just want to measure one or two routes, you don't even have to register. And they show elevation maps for the route, which might be fun to look at especially with hills in the middle of your run

kristinegift

My morning versus evening running routine don't really differ, but I have different expectations for morning runs and evening runs. In the morning, I usually just drink a bit of water, throw on my shoes and head out -- except for long runs on Sundays before which I drink some coffee, eat some bread with PB and spend an hour or so waking up. In the evening, I've obviously been hydrating and eating throughout the day, so I don't do anything before I head out. I expect to run about 30-45 seconds per mile slower in the morning than in the evening because 1) I'm not caffeinated and 2) I'm moderately dehydrated from being asleep all night and 3) I'm hungry!

As for warming up, I don't think it's really necessary. I never do anything before my run. I just take it easy the first mile and use that as my warm up, I guess. I'm pretty minimalist when it comes to non-run activites; I don't really stretch, I don't warm up or cool down, and I'm hard-pressed to foam roll more than once a week. But as long as I'm injury-free, I'll keep doing what I'm doing!