filovirus76 Member

For a beginner, you need to build a base before you go for speed. What does building a base mean? It means you need to get accustomed to running, and your body needs to get accustomed to running as well. When you build a base, your body, unbeknownst to you, is strengthening tendons and ligaments, toughening up running…

I would suggest getting a beginning lifting book. "Bigger, Leaner, Stronger" or "The New Rules of Lifting" are good starting points for weight training. It will give you a comprehensive guide to build a good lifting routine. Or get a personal trainer.

Most running apps have training programs to increase distance and speed safely. Mapmyrun, Runtastic, etc. I would suggest starting with one of those apps. It may ask at what speed you want to run. Just select a 5k plan with a time of 30 minutes. It will adjust speeds from there. If you want to come up with your own plan,…

As a runner I use various workout routines to increase fitness. HIIT (ie. sprints) are only one of the routines in my repertoire. I also incorporate distance runs, tempo runs, LIIT (low intensity interval training), spreed trials, recovery runs, etc. In my opinion, HIIT should not be an everyday workout no matter what type…

Couple of things. Getting strong can be different than getting fit. For instance a runner will be very fit, but not have a lot of muscle mass. And a gym rat may have lots of muscle, but get winded going up a flight of stairs. You need to decide how you want to go about it. I would recommend starting with an equal amount of…

My advice: Do whatever starting program you can find. C25K is one I hear a lot about, but have never done. But get a good pair or running shoes. Go to your local running shoe store and let them look at your gait. They will suggest a pair of shoes. They will probably suggest a pair that costs $100-120. These are the shoes…

Depends on how hard it is raining. Some of my best runs are in a light rain. Heavy rain I go to the gym and run on the "dread"mill. I live in Oregon, so a little rain is the norm 7 months of the year.

Gym membership. Just think of it as renting an elliptical plus getting use of all the other equipment they offer. As far as anxiety goes, I can guarantee that the majority of folks in the gym don't care what you look like or what your wearing. In fact, you would probably go unnoticed by 99% of people there. Planet Fitness…

I do a recovery run the next day. The day after that I hit the gym. Then some type of challenging run such as tempo, threshold, or HIIT.

Water running would be better. Water should be just above elbows so arms are submerged. You will feel very awkward when you hit the pavement again, but at least you'll be getting the running motion in. Swimming will help with overall fitness and endurance. I would do some of that too.

It doesn't matter how often you run as long as easy runs are mixed in the program. Better yet is to x-train 1-2 days a week instead of hitting the pavement. Bike, elliptical, swimming, etc. will help mitigate injury from overuse. Right now I run 4 days/week and weight train 2 days/week. ~30 miles per week. I will add an…

Get up to 30 miles a week. More miles will help.

What's your training like now? Best advise I can give without knowing anything else is this: Run longer. May need an actual workout program if currently in decent fitness level. Lose weight. Every 10 pounds will shave off 1 min from 5k times (until you hit an optimal racing weight) Cross train: No more than 4 days a week…

Just go out for 45 mins three times a week. Simple as that.

If running three times a week you need three different runs per week. 1) a slow distance run 2) a threshold run 3) interval/tempo run For starting distance run, 45-60 mins continuous running at an easy pace. Don't worry too much about actual mileage. You should cover 4-6 miles depending on pace. Threshold run should be…

What is your current level of fitness? How often do you run? Are you overweight? It's tough to offer suggestions without knowing what is holding you back.

80/20 rule. You'll need an actual training plan. Adidas Train&Run app creates some good ones. Two miles 3X a week won't do it.

Don't do crunches. The book The New Rules of Lifting for Abs is a good starting point for core work. It will have you do variations of squats, lunges, planks, etc. I've followed the program myself with very good results.

It's been calculated to be around 3 seconds per mile for every 5 degrees Fahrenheit above 60 degrees, at least for 5K race times. So at 100 degrees, a 5K race will project to be 90 seconds slower than if run at 60 degrees. Anything under 60 degrees is uneffected.

Could be a lot of reasons. Usually when a person tapers, they are bouncing off the walls with extra energy. Have you been refueling after runs? Replenishing electrolytes? Stress outside of running? Sickness or allergies? Heat wave in your area? Enough sleep?

I would do some upper body compound moves as opposed to bicep and tricep iso movements. HIIT is good, but I would only do it once a week, or even once every two weeks.

Dieting is tough when training for a halfmarathon. Your body will suffer if you don't replace calories, especially after long runs. You are probably fine if only running twenty miles a week, but when you get up to 30+ per week I would suggest to postpone your diet. Probably not what you want to hear. You will probably…

Sorry for misunderstanding. When you mentioned compound lifts helped with your breathing, I thought you meant your overall VO2 max. Though it will add some, in no way will it add like doing consitant cardio. Good for you for being well-rounded. But the OP specifically wanted ways that will not detriment his running. Too…

I try to maintain a respectable race weight. OP mentioned that he/she doesn't want to lose running progress. There are people who are aware of weight and how it affects pace on this forum.

Anacdotal evidence does not trump science. Most likely your cardio training increased your VO2 max and your lactic acid threshold. I'm not arguing against compound lifts, except maybe bench press. All runners can and should be doing squats, deadlifts, lunges, etc. Core work is more than just mindless crunches/sit-ups.…

Muscle is extra weight. Too much muscle up top will slow you down. 2 seconds per pound per mile. Hence the reason you never see bulky elite distance runners/cyclers.

I run 4 days a week, do core/full body lifting in the gym 2 days a week. In a month I will add another day of running. If you want to improve your running times, I would focus on weights in this order, Top priority: core. Second priority: legs. Third priority: upper body.

Is it your calf our your hamstring? If calf, do a good stretch before you run. If hamstring, extended rest may be the best cure.

What does that have to do with your workout? I would change your quest bar for some real food though. Almond butter (unsweetened) is perfect for post workout reloading.

Whole wheat bread. Guacamole instead of mayo. Tuna or chicken strips (not processed lunch meat). A slice of cheese.