BerryH Member

That's a perfect long, slow build-up. I'm in the same situation but with only 10 weeks to go! As well as your three runs a week, schedule in stretching and your physio rehab exercises. They go on the fridge too! I had to eliminate anything else high-impact as cross training - swimming and yoga only. Good luck!

Concentrate on a specific plan to get fit for the event - losing weight and more general fitness will follow naturally. Make sure you can cover the distance of the race you're doing with a gradual build-up - walk/run it if you want. You can download a training plan here: http://info.spartan.com/30-day-training-plan/…

Buy specialist running tights with a tie waist. The material is much sturdier than general workout wear and doesn't do see-through, plus the elastic plus tie means they don't fall down.

Brilliant, that's the first step right there. I track everything, even when I've gone horrifically, embarrassingly over. Then when I wonder why I haven't lost after a couple of good days and I've forgotten the feasting, I can look back and see where I could do better.

Uncomfortably, both with body parts jiggling and maintaining eye line! Glad I had the experience, though!

Running outdoors makes a huge difference. I use the "Zombies, Run!" app which intersperses your playlist wit ha gripping post-apocalypse story and you can add in zombie chases to make you go faster!

Open your diary so we can advise you better. Ensure you track every mouthful, don't forget drinks, and check portion sizes. What you burn through walking will vary enormously on your weight and speed. If you haven't already, consider changing your MFP settings to lightly active and not tracking walking separately.

I'd allow yourself a couple of easy weeks to recover fully first. Personally I wouldn't do more than two sessions of each because they're both high impact. For the two running sessions you could do, say intervals or hills in the week and a long run at the weekend. To tone up you might want to consider traditional weight…

:D

I suspect the user name is a bit of a giveaway, but I'd say about 30 :)

Only rest, ice, stretching/foam rolling, ibuprofen and time will heal it, I'm sorry to say. Try doing something non-impact like swimming or weight lifting until you're fully recovered. Don't rush it or it'll come back worse and take longer to heal.

Thanks Carson, good to know the science. Also, long periods at a single elevation can stress your Achilles tendon and the tibialis anterior, the muscle along your shin that lifts your toes, which is a cause of shin splints.

Great story, thanks for sharing, and you look great!

I hate to break it to you, but it is those shoes. "Comfy" just isn't good enough for running! Next time get fitted at a specialist running shop. Also, most runners wear a half or full size bigger as feet swell during a run and the action of running pushes the foot forward. I'm size 6 (UK) but wear 7 in running shoes. In…

Do your treats fit within your daily or weekly average calorie goal? If not your mum has a point. If they do, show her your MFP diary to prove it. Given that you "have an all or nothing kind of personality" might mean you'd be better treating yourself with healthier choices or non-food treats.

Set MFP to lose 1lb a week and your activity level to whatever matches your non-exercise activity (such as lightly active) and use the calories it gives you. Eat back exercise calories from your Garmin adjustment. After a couple of weeks if you're hungry/not losing weight, then adjust calories accordingly. Honestly, MFP…

You're already well within a healthy weight (BMI 20.9) so I wouldn't try to lose any more. http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx You might like to aim for different goals, like a sporting challenge or reducing fat percentage through weight training. I also wouldn't add exercise calories for walking,…

Granted. But there's no flush toilets. I wish I could win the London Marathon.

:D You, madam, just won the internet!

Congratulations on losing a stone! You're eating far too little if you still have four stone to lose, though. I recommend using MFP's default setting set to lose 1lb a week. Make your activity level Lightly Active and don't add extra calories for walking. It will allocate you far more calories and you'll still lose weight…

My last 10K was 1 hour 16, but that was hilly and partially cross-country.

No, those warm ups and cool downs are specified in the training programme and the run duration is separate, exactly as I posted. It doesn't stay that way throughout, it builds really slowly. It works for me! Half marathon training plan.

Now that's news I can use, thanks!

No, it's all running, they just spell out walking warm-ups.

Based on the experience of myself and friends, unless you're just starting with weight loss, it's almost impossible to lose a significant amount of weight when marathon training, if at all. Fuelling yourself for running and recovery is more important just now. Losing will still work is you stay under your MFP calorie…

If you must... :p

Good point CC, I transferred my training plan to a spreadsheet to stick on the fridge door and didn't think to refer to it. Here it is: "The Tempo Run (TR) is your faster run each week. Run it at a pace which is faster than you could sustain for a half marathon. If you’ve done a 10k, think 85% - 90% of your 10k pace. Use…

Wow, science and evidence, I'm convinced! I may even feel hardcore enough to go running in the rain at lunchtime. Thanks!

Set MFP with your height, weight and activity level and to lose 1lb a week, use that, eat back your exercise calories. If you're not losing or you're too hungry after a month, tweak upwards or downward but by no more than 100 calories. Let the app do all the hard work for you!

Pigeon pose is great for hip flexors. I've also found my running-related hip problems have cleared up since I started Zumba - plenty of hip-shaking going on there!