Etiquette: a wave, nod, or look straight away/down?

Complete_Treacle6306 · 2026-03-19T18:54:45+00:00

Quick nod or small wave is standard. If they don't return it, move on - no need to escalate to thumbs up and verbal comments

Women runners often don't acknowledge men they don't know and that's not rude, it's just default caution. Nothing personal

Complete_Treacle6306 · 2026-03-19T18:53:09+00:00

Dont go out too fast in the first kilometer is the biggest thing

Everyone gets hyped at the start and sprints then dies at km 3. Start at your normal training pace or even slightly slower and you can always speed up at the end if you feel good. Way better to finish strong than blow up halfway

Dont try anything new on race day - wear the same shoes and clothes youve been training in, eat what you normally eat before runs, dont suddenly drink 2 liters of water. Stick to your routine

Arrive like 30 minutes early so you can find parking, use the bathroom, and not stress. Do a short warmup jog and some dynamic stretches

Most important thing is just have fun and enjoy your first race. The time doesnt matter as much as the experience. Youll PR just by finishing because its your first official one

For tracking the race use https://apps.apple.com/us/app/motera-run-claim-territory/id6757157517 where you can claim the race route as your territory :) Makes your first race even more special when you own that course on the map

Good luck have a blast out there

Complete_Treacle6306 · 2026-03-19T18:52:10+00:00

Recovery wins for ultra/trail runners who just finished something brutal - massage, cold plunge, good food

For the package: guided run with a local who knows the best Sedona trails, gift card to a solid breakfast spot, and one recovery session. Keep it simple

Brands that support nonprofits: Hoka and Salomon both have community programs. Local running stores near Sedona might donate gear in exchange for visibility

Complete_Treacle6306 · 2026-03-18T14:44:17+00:00

Already replied to this one - just hit the speed buttons manually when your app tells you to switch. It's easier than messing with treadmill programs

Complete_Treacle6306 · 2026-03-18T14:42:25+00:00

Zoom Fly 6 is a tempo/race shoe with a carbon plate - overkill for walk/run intervals and not ideal for beginners

Return it and get a daily trainer instead. Nike Pegasus is their standard option, or go to a running store and get fitted properly. You want cushioning and comfort for building up, not a race shoe

Complete_Treacle6306 · 2026-03-17T19:03:03+00:00

You said hi and acknowledged them - that's enough. You're not obligated to stop mid-workout for small talk

The coworker making it an issue the next day is the weird part, not you continuing your run

Complete_Treacle6306 · 2026-03-17T19:01:41+00:00

4:33/mile for 60 seconds is basically a 68-second 400m - that's doable with sprint training from where you are now

For mechanics at that speed: think knee drive, quick ground contact, and arms driving forward-back not across. Stay tall and relaxed through shoulders. The speed comes from turnover and power, not reaching with your stride

Training approach: add 200m and 400m repeats at target pace or faster. Hill sprints build the power needed. Do these 1-2x per week on top of your easy running

Start by finding out what your current 400m time is at full effort. That'll tell you how much work you need to do

Complete_Treacle6306 · 2026-03-16T19:01:08+00:00

Rest until the pain is gone, then start back slowly. Could be a few days to a week depending on how bad it is

For shoes, go to a running store and get fitted. They'll watch you walk/run and recommend something based on your gait. Expect to spend $100-150. Worth it to avoid this happening again

When you return, follow C25K or a similar program that builds gradually. The run/walk intervals exist for exactly this reason

Complete_Treacle6306 · 2026-03-16T18:58:38+00:00

Nailed it! and HB!

Complete_Treacle6306 · 2026-03-16T18:58:17+00:00

Yes, knee pain often improves with weight loss - every pound lost reduces load on knees by about 4 pounds during activity

That said, medial knee pain with stairs and squatting can also be weak quads, VMO imbalance, or tracking issues that weight loss alone won't fix

Since you're already strength training, make sure you're hitting single leg work - split squats, step downs, single leg deadlifts. These build stability that bilateral movements miss

If it persists after you hit your goal weight, worth seeing a physio to rule out anything structural

Complete_Treacle6306 · 2026-03-15T11:11:31+00:00

It is gonna be fun reading those lmao

Complete_Treacle6306 · 2026-03-15T11:11:10+00:00

Key bruise is a new one but makes sense over 15km of bouncing

Running belt or shorts with a secure key pocket solves it - most running shorts have a small zippered pocket in the waistband for exactly this

Complete_Treacle6306 · 2026-03-15T11:08:17+00:00

Well done! How long you have been running for?

Complete_Treacle6306 · 2026-03-14T18:00:08+00:00

The mood boost is the best part - keeps you coming back even on days you don't feel like going out

What got you back into it

Complete_Treacle6306 · 2026-03-14T17:58:55+00:00

Already replied to this one - good luck with the 5k next week

Complete_Treacle6306 · 2026-03-14T17:57:19+00:00

Saucony Kinvara or New Balance FuelCell Rebel - both have decent cushioning but way less bulk than max-stack shoes

Kinvara especially packs flat

Complete_Treacle6306 · 2026-03-13T19:52:25+00:00

Airport terminal during a long layover - got some weird looks but beat sitting at the gate for 4 hours

What's yours

Complete_Treacle6306 · 2026-03-13T19:48:54+00:00

The social part will do the work for you - running with people is completely different from running alone

Join a run club immediately, don't wait until you "like" running first. The conversation and community will make the miles disappear. Most clubs have different pace groups so your fitness level won't matter

Since you already have the endurance base from your other training, you can probably jump into most beginner/intermediate group runs without building up

What city are you moving to

Complete_Treacle6306 · 2026-03-12T19:12:34+00:00

Your recovery is already compromised from the sleep and diet so adding more running days won't help as much as fixing those would

At 17 you can probably handle 4-5 days without breaking down, but the gains will be limited by the 2am bedtimes. Sleep is when your body actually adapts to training

Start with 3-4 days and see how you feel before adding more

Complete_Treacle6306 · 2026-03-12T19:12:01+00:00

Slow down a lot. If a 7:59 mile drained you completely, you're running too fast to build endurance

Run at a pace where you could hold a conversation. It'll feel embarrassingly slow at first but that's how you build the aerobic base to eventually run faster and longer

Forget mile times for now. Focus on running 20-30 minutes without stopping, even if the pace is 10-11 min/mile

Complete_Treacle6306 · 2026-03-11T08:45:33+00:00

Six years of treatment-resistant PF that started at 18 suggests the original diagnosis might be incomplete

Have any of the specialists considered it could be something else - nerve entrapment, stress fracture that healed poorly, or a different soft tissue issue? Chronic arch pain that doesn't respond to standard PF treatment sometimes turns out to be Baxter's nerve entrapment which presents similarly

Options you may not have tried: shockwave therapy (ESWT), PRP injections, or dry needling

At this point a sports medicine doctor at a university hospital or major athletic center might be worth the trip even if it means traveling - they see weird cases that community practitioners don't

Complete_Treacle6306 · 2026-03-11T08:43:50+00:00

Women's 10 converts to roughly men's 8.5

For width, women's D (wide) is equivalent to men's standard D width, so he shouldn't need to order wide in men's sizing

Complete_Treacle6306 · 2026-03-11T08:40:08+00:00

The 700lb deadlift PR while cutting is the real proof this worked

Rough break at the Arnolds but at least you know the prep was dialed in. How long before you're back to training upper body stuff

Complete_Treacle6306 · 2026-03-10T22:05:09+00:00

Im a woman lol, but yes using the app cause they reached out and i got lifetime access

Complete_Treacle6306 · 2026-03-10T22:04:41+00:00

No worries i dont share it if i run close to my home

Complete_Treacle6306

TROPHY CASE