gdyment Member

For metric the base rule is simpler. 1cal/1kg/1km - so if you are 70kg you can estimate 70 cals per km I also do 15-30 cal/km on a bike assuming moderate effort and 25 cals every 100m in a pool.

While not "required", I'd suggest being able to run a 5k without stopping (on the road or treadmill) as a place to start.

It's not uncommon, but I've run 10,000+ km and not lost a nail yet. One looked pretty close once but came back from the dead. "Expensive" running shoes is kind of an odd statement. Running is cheap, so get the right shoes and toss them after 400 miles (or so, YMMV) even if they look nice. Your knees will thank you as well.…

Alternatively you can do nothing but cardio, eat moderately like a pig, and still be shredded. Many ways to skin a cat.

The Cumulus (and the even higher level Nimbus) are like running with pillows on your feet. I love them for trainers (but they are $$). The Kinvara is a lightweight minimal shoe (I use for racing). I found the Brooks Ghost series a good trainer that lasts long for cheaper.

Use this as a lesson for all things. Maybe you won't be a fan of racing. Maybe you will love it (I've done 70 now). But you won't know until you do it.

My shocker was shakes. You can eat at McDonalds for 900 cals (nuggets fries 0cal drink) - but a single medium shake by itself is over 1000. I had no idea - I didn't have them very often but assumed 400-500. At least lattes are like 110-250. For comparison, 11km in 55 mins with 6k of intervals only knocks off 650.

No brand loyalty, because they change (sometimes a lot) on each revision. I loved some models then the next version wasn't right or rubbed wrong. Do get fitted/checked to see what KIND of shoe you use (supinate, neutral or pronate) then you know what group to shop in.

It's not bad, it's just too easy to eat the burned cals back with a Starbucks frappe or a milkshake. Running is one of the more effective things to do in terms of cals/time assuming you don't hurt yourself.

I can't think of any "go hard, go fast" runner I've met who lasted more than 6 months. I'm on year 7 from the couch and within seconds of breaking 1:25 (maybe this spring) on the half. No injuries other than 1 calf pull on a mud-race couple years ago. But age sucks too. :( Your PR list is most impressive!

That's the misconception when it comes to running. There's this HUGE other aspect called running economy that dictates how efficiently you run, which translates to less effort/lower HR for a given speed. We all can sprint pretty quickly - it's not leg strength/speed that's limiting our 10K pace. It's aerobic capacity which…

Yep, those are workouts for experienced runners not newbies. Run lots, find a running group to socialize with, run at lunch or in the morning - whatever suits your schedule. So many options for Sunday morning runs. See cake analogy. Crazy guy above eats icing.

And which "goal" doesn't really matter. Run lots, and you get faster at everything. Once you have a strong base then you can talk about specific 5k or 1/2 workouts. Elite 5K and elite 1/2 marathoners both run 100+ km/week, over and over. There are no real shortcuts. You give me one guy running a solid 30-60 miles per week…

So if you were to go to McDonald's for dinner tonight, what would you eat? In my 20s I could pack down 10 nuggets, a burger, super fries and probably a desert.

No. None of this. The key part is "experienced" friend. This stuff is icing on the cake. OP has no cake.

If you're serious, you can make some very good improvements with low risk of injury. Your weight is fine - just make sure you have proper running shoes. Frequency and mileage is king for the next 6 months. Run 5-6 times a week but build the total weekly mileage slowly. A simple distance guide for a week is 3-2-1 . So try…

Weight bearing cardio such as running will burn more than recumbent biking or swimming. A 1hr moderate run will burn more than a few 1 min sprints.

Your running is giving you something like 1200 extra calories A WEEK. A nice bonus, but you have to still watch your diet. Couple Starbucks Lattes or 1 McDonalds meal and you've neutralized the deficit. I run a lot, and so I can eat some junk but it's never as much as I think it should be (so I track). Try moving to 4 then…

3 years wow. My trainers last 600 km at most (8-10mm) and moderately cushioned (but I mostly run on cement).

K, how about, avoid any anti-inflammatories as many believe they counter the positive adaptation/repair process. Ride it out, low intensity movement/cardio.

Started with DDR on the metal pad for a year and it was a brutal workout once you got good. Playstation 3 uses the silly wands, so not very often and no Xbox in the future. Migrated to actual dance classes which is pretty fun!

Decide if you're going to be the rider who changes into a bike outfit and does a workout on the bike, or would you rather wear normal clothes and ride slower (and less sweaty) to get to where you want to go? Ie, workout vs transport. It can be both if you plan ahead.

It's normal to feel flat before a race. You also shouldn't be stuffing your face for a 5k race it will not help. If there's a candy or chocolate bar you love, have a bit an hour or less before. I'm a bit of a jelly bean nut myself. Next time you can try taking a full day off 2 days out then do 20-30 mins of mod intensity…

Good double layer winter running socks and normal runners have never let me down even in -20C http://ca.shop.runningroom.com/men/socks-1/thermastat-quarter-large.html Tights or moderately tight thin pants are usually good enough to keep the wind off the skin. Always a touque or head covering with a running scarf and…

You specifically said "You need to start lifting heavy. Running is not going to get you what you want." which is completely incorrect for a very large subset of people. It's certainly an option but it's by far not the only one. She's running for 15 mins at a time for 90 mins a week. If she LIKES running she could triple…

Pretty sure I can run faster than your husband and all his siblings. And yet to many other runners, I'm slow. I never make fun of slower people because dammit they are out there, getting it done, being awesome. Now that said, most people CAN make the choice to get faster but it's like playing the piano - you have to put in…

There are a lot of ripped lean runners that would disagree with you...

Are you going farther on the slower days? And if that's in mph that's a pretty narrow range to worry about. Unless it's off by hundreds of cals? It's mostly distance that matters anyway. Example for me: 8km @ 142 bpm = 546 cals 8km @ 125 bpm = 466 cals.

I've done sprints and supers but no beast/22k+ (it's a 7 hr drive + overnight stay) - maybe next year will get a trifecta). I've heard the VT one is pretty mean so good luck!!! I still find they are 95% run ability and good grip strength.