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I run every day, twice a day 3 to 5 days a week, and three times a day 3 times a week. The secrets to do it are: - Build up to it over time, it may take several years to build your body's resilience. - Get your running form perfect so nothing is stressed unduly. - On multiple runs a day only one can be hard. The other ones…
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You are doing more than your body can recover from right now. Do less and build up your capability smartly.
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You can't estimate it with any accuracy. Just eat several hundred calories at a ratio of about 4:1 carbs to protein if you did endurance work. If you did strength training increase the ratio of protein.
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The goal of training is to develop the ability to run faster at a lower heartrate, not to see how high you can push your heartrate every day.
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That's a good plan too. If it's the first time you have done tempo runs it will be easier to handle and will give the same training effect.
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I run generally by time also most of the time. Your plan sounds pretty solid. If you make one of those mid week runs a tempo run you will get great results. For that, run faster than normal (comfortably fast, 85 to 92% max HR) for 20 to 30 min in the middle of your 45 to 60 min run.
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You should be able to run 2 hours at a higher heartrate than is best for training aerobically. How often do you run? If its only 3 times a week then it doesn't matter much since there is so much recovery time built in. If you are running consecutive days or more than once a day then running too hard in training will lead…
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SInce it's 80 degrees with high humidity here even before the sun comes up I like doing my lactate threshold runs on the treadmill to control for heat and be able to run faster without my heartrate spiraling out of control. I get a much better and longer workout on my legs that way.
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It's caused by not eating enough carbs. Your body is burning amino acids for energy.
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Try a few days of 2 a day runs. Run the first one as you normally do and the second one shorter and easy. And get a good taper in during race week. I have had good experiences with 2 a day runs. At first they seem pretty hard but your body adjusts and you get really "running strong".
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If you use that chart for running you will get best results doing the majority of runs, 80%+ of your miles, in zone 2 and the remainder in zones 4 & 5. Zone 3 and the "Sweet Spot" are faster than you need to run for aerobic development and more importantly are moderately hard runs that lead to a lot of fatigue. In the end,…
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Yes, you can improve that too. However, if your intention is to become a runner it's not really the best use of your training time until you have developed a strong base of aerobic fitness. Two reasons for this. First, the injury risk is high. This is particularly true in the beginning. And second, until you have a strong…
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That helped me the most and along with rolling on an ice bottle and a golf ball got it under control in a few weeks. Although it didn't totally stop hurting for many months I was able to resume normal exercise pretty quickly. The boot thing is called a night splint and you can buy them at CVS.
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Yes, your heart will get stronger and your endurance better on a calorie deficit. If your deficit is too big though your legs will be permanently tired.
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I think many times people just look at others' fitness and diet results and just don't realize how hard and long those others worked to get where they are.
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I don't like to quote mileage goals because that depends so much on individual pace. Rather I think that it equals around 10 to 12 hours of running a week. So that could be anything from 50 to more than 100. Whatever the distance, the training time and stress on the body is similar. It may be too much for someone right now…
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What works for me is simply running a lot, a lot more than nearly any internet running plan recommends. 7 days a week with running more than once several days a week; taking one day really short and easy and taking a day off if I need it. Most of this is easy, some really easy, and less than 15% at any kind of really…
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I use an Apple Watch and find it very useful for tracking all day energy expenditure and calories. It has encouraged me to be more active, mainly by adding more walking to achieve daily activity goals. It is also useful in tracking overnight resting heart rate to help *kitten* recovery. It hasn't replaced my Garmin 610 for…
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Also, assuming your HR is ballpark average your lactate threshold runs should be at a HR between around 160 and 175. Right now you are doing a lot of running in "no man's land" where you are running harder than needed for aerobic development but not hard enough to develop lactate tolerance. Easing up a little on your easy…
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Running in heat will elevate your heartrate 10 to 15 beats per minute because a lot of the blood is going to the skin to cool you instead of taking oxygen to the muscles. The ideal running temperature is 55 F. By the time it gets to 80 the heartrate is significantly elevated. Humidity makes it worse. Generally, in the heat…
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If you are 30 then a heartrate around 150 is an easy run. So, assuming your max HR is ballpark average running at 160 is not terribly high but is higher than you need to get aerobic benefits from your run. The benefits of running easier are that you can run longer with less fatigue and can recover faster and run more.…
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If you are really at 85 to 90% for most runs then yes that is too hard. You are running a Lactate Threshold effort every day. You should only run that hard once or twice a week and the rest of the time run at less than about 77% max. These guidelines are for best improving performance. To be sure you need to do a max HR…
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Anecdotally I did run myself into a 3 day bout of cardiac arrhythmia through some stupid training decisions a couple of years ago. I self treated it and finally got it to stop by going for another run, LOL. Not that I would recommend that course of action to anybody else. I've been to the Dr. For physicals and such a…
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The study I cited wasn't about whole life mortality at all but rather detremental heart and cardiovasular irregularities.
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I agree which is why I'm headed out for my third run today in a few minutes. My quick scan of the study leads me to believe that a big part of the problem is people running too hard all the time rather than simply running a lot. If people train intelligently they can probably avoid most or all of the problems. And I like…
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Cardiovascular Damage Resulting from Chronic Excessive Endurance Exercise Here is a paper on it. http://www.msma.org/docs/communications/momed/Excessive_Endurance_Exercise_and_Heart_Disease_MOMED_JulyAug2012.pdf It doesn't look discredited but neither does it say all marathoners damage their heart. It's a more complicated…
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You are most likely underrecovered each day. If that's the case then the only solution is rest or low intensity exercise (like walking) for a few days until you are feeling strong again. If you chronically underrecover you get weaker instead of stronger. If you catch it early though it's easy to fix.
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As an "experienced" runner with a fair amount of training knowledge I wouldn't recommend HIIT or even regular anaerobic intervals until one has a substantial aerobic base. The risk is high and the benefit very low at this point. You'll get a lot more benefit from just building your aerobic capacity to a reasonable level…
