scottb81 Member

Best post of the year.

Running is easy because it's the single exercise that your body is actually designed to do. But it doesn't feel easy at first so give it at least 4 months and you will have something you can burn tons of calories with almost effortlessly (at least for easy runs).

Train according to your current fitness for best results in improving your running performance.

If you read and understand this you will be way ahead. http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf Basically if you are interested in running your best you need to run as much as you can (mostly easy) and still recover from. Right now that's only a little each week but the quantity can improve…

A heart rate monitor could help him with getting the right intensity although heartrates on the bike will be around 10 bpm lower than running.

That is reasonable as it will result in a similar quantity (timewise) of aerobic exercise.

What kind of workouts are you doing? It makes a difference. For running I rarely take a day off but I do run one day a week really easy and short (3 mi with my heart rate below 120) and another day a week shorter and easier than normal (2 x 3 mi runs). If I begin feeling really under recovered I will take a complete day…

If you are not eating it's mostly glycogen depletion. It will mostly all come back as soon as you eat again. Once I fasted for 3 days and lost 10 pounds. Then I ate and gained 9 pounds overnight.

The stretch that's worked best for me in the past was elevating your foot and tracing the alphabet with your foot several times a day. This gives it a good stretch in every possible direction.

The general rule is that if pain increases during the run then don't run on it. What might be happening is that you are altering your stride due to the shin pain which then causes the other places to hurt. You need to figure out the shin pain. If it is shin splints a few days of rest and some daily shin stretches will…

Treadmills usually won't go fast enough for an "advanced runner" to run max speed. I have never seen one that runs faster than 10 mph. Max speed is probably closer to 15 mph.

It is probably just that you are rested well.

In my experience your carb macros need to be at least 60% to support training. (I currently have mine set at 75% but am having some difficulty meeting that). In my case, I weigh 175 right now and my bigger training days I find that I need about 450 grams carbs to recover fully and be ready for the next day. In addition you…

It's impossible to say if that's a good speed for your runs without knowing the effort level you are at. It may be just right or it may be too fast or too slow.

I have been using my Apple Watch since April 20th and use the fitness features every day. For me, it was worth the cost. Do you have any specific questions? below is a mini review I wrote up a few weeks ago at someone's request.

Your max heart rate is pretty high for your age. Although it is possible that it's perfectly normal for you, it's far enough above average that it wouldn't be a bad idea to get it checked out by a Dr.

I do not think you can do that. It may become possible with the upcoming IOS update in Sept where fitness apps are supposed to get more access to healthkit.

I find them useful in helping me stay active and in reaching daily goals. They are not 100% accurate but they are pretty consistent day to day in measuring your activity level. With that consistency and accurate diet tracking and weight tracking you can dial in your daily calories over time to stay on track in meeting your…

Apple watch can get wet with no problem and people have used theirs swimming. But, swimming voids the warranty and it doesn't track anything in the pool anyway. To track swimming you will need a high end garmin for about $450.

I agree. If you have an iPhone there is nothing better than the Apple Watch.

Work on running, pull-ups, push-ups, and sit-ups. If you can run 3 mi in 21 min or so and do 10 or more pull-ups you will be way ahead when you start.

Here is the article I read a while back. http://www.hillrunner.com/jim2/id110.html

There was a study done somewhere that I read once that addressed this, I believe in terms of energy expenditure. At the speeds most of us run there is no difference between outdoor and indoor. However, once you get up to about 5 min/mi outdoors there is a wind resistance component that is missing on the treadmill that can…

Walk for warm up and walk for cool down. Before a race I will run a mile or so at a very relaxed pace with a few pickups. For stretching I do nothing. Also, for training runs I ease into whatever pace the run is supposed to be. So, the first 10 to 20 min are always relaxed.

You don't need any incline at all to mimic outdoor running unless you are running steadily faster than 5 min/mi.

I run 7 days a week and often twice a day. The risks are low if you know what you're doing and self monitor recovery everyday.

here are a couple of articles that appear to reputable on the subject. http://www.ausport.gov.au/sportscoachmag/sports_sciences/overtraining_syndrome http://www.rice.edu/~jenky/sports/overtraining.html

That's at least part of it. I doubt it's overtraining with the amount you are doing right now. My guess is that there are a couple of contributers to this. You may need to eat more carbs on your run days. Try thas for a few runs and see what happens. At your current food intake about 255 grams or more should be from carbs.…

Just for comparison I often log 16+ miles per day walking and running and according to my apple watch/activity app burn about 3900 cal per day (175 lbs). Based upon my weight when I accurately track calories this number is at least ballpark correct. I am not lifting heavy loads all day though.

If you are just starting out and haven't been running long then a rest day in between is best. You can still walk on those rest days though. Even though your running intervals are 2 min you are putting a new stress on your legs. They need time, 3 months or more, to strengthen bones, tendons, ligaments, and muscles so that…