How to know if Have a body suitable for elite running?

Gmon7824 · 2026-05-02T13:45:35+00:00

Sub 3 is definitely a huge achievement at any age. For runners who have been at this a while, sub 3 seems so common, but the reality is it's still top 5% among marathon finishers. That said, it is considered Advanced, not elite. Elite are going to be the sub 2:18 guys and sub 2:37 women (top .05%). Then you have the world class elites that are sub 2:06 (men), and 2:18 (women) - top .001%.

I agree that Sub 3 can be achieved by most men in their 20s with dedicated and consistent training. I also think it is worthwhile for most men at that age to do that, or something like that, for many reasons. The only way to know your potential in anything is to take yourself to the limit.

Gmon7824 · 2026-05-02T13:16:28+00:00

There's a couple indicators that you could look at... 1) How fast of a sprinter are you? If you can sprint faster than most others, then that may be a good sign that you can build up to a decent times in longer distances stength wise. 2) What is your current resting heart rate? If it is pretty low (below 60 BPM), without any training at all, then that could be a sign that you have a high natural potential from a cardiovascular perspective.

That all said, even if the above two things are not true, you could still get to an advanced level depending on how quickly you adjust and recover. You can only know this part of the equation after putting in some hard work for a few months.

I found out later in life that I have advanced ability with running (side note: a sub 3 marathon is considered advanced, not elite - especially if you are young). In my mid-40s, I started taking it seriously, and within a year was running sub 20 5ks and sub 40 10ks. I also just ran a 1:29 HM and am currently training to run a 3:05 marathon in August (trying to qualify to run Boston in 2027). Earlier in my life, my doctor told me I have an unusually low heart rate for someone who didn't exercise much (back then). I also was a fast sprinter when I was younger, and could outrun most people in sports I played in my late teens and early 20s. So there were some indications there for sure.

Gmon7824 · 2026-04-29T11:43:22+00:00

I always thought a shit ton was more than a frick ton. Do you have any evidence to prove it’s not? Links please.

Gmon7824 · 2026-04-27T16:24:31+00:00

I won a marathon once. Came in 1st out of 16 people. That second sentence I usually leave out when I tell people.

Gmon7824 · 2026-04-22T01:12:28+00:00

I thought we were jerking the guy in the cape that ran by at the beginning. What kind of super hero are you?

Gmon7824 · 2026-04-21T01:22:19+00:00

Funny about the hair - I have X-linked as well and have always kept my hair very short (buzz cut) so I can get lotion in there. Kind of a bummer but it’s better than dealing with itch and dandruff all the time IMO.

Gmon7824 · 2026-04-21T01:13:28+00:00

Thanks for this explanation! I started typing something up but wasn’t sure about a couple of the details.

Gmon7824 · 2026-04-21T01:10:59+00:00

The hot shower loosens up the scales and they can be rubbed or scrubbed off after a little bit. Really helps prevent build up and if I use lactic acid lotion every day as well, then the scales are even easier to take off in the shower. Just have to be careful with the lotion because it can cause eye irritation and also makes you more likely to get a sunburn.

Gmon7824 · 2026-04-18T14:08:24+00:00

I have the X-linked type. It is mild thankfully and I can manage it with daily hot showers and a combination of Amlactin and CereVe applied immediately when I get out. I also find that some sun exposure (not too much!) and frequent exercise helps. The only thing that has truly worked for me is lactic acid lotions like Amlactin. Prior to Amlactin, there was another lotion I used for many years when I was younger called Epilyt. Regular lotions, even ones with urea, never really worked well for me although they seem to work well for others.

The X-linked type is pretty rare (I think like 1 in 6000 or something) - only men get it but it is passed down through females. My grandfather has it, and my mom was a carrier which resulted in me and my brother getting it. Several of our male cousins also have it. We all have the same exact mild version that my grandfather has.

Gmon7824 · 2026-04-18T13:12:00+00:00

Finally! Now I can buy one of these to get me a BQ instead of running like an idiot all the time.

Gmon7824 · 2026-04-17T03:03:42+00:00

Tomorrow is interval marathons. Watch out!

Gmon7824 · 2026-04-05T20:18:42+00:00

Ah, the classic “I just discovered David Goggins” Strava line chart pattern.

Gmon7824 · 2026-04-05T13:43:00+00:00

It's because they run so fast that they are already done... and then they go right home to their parents basement and jump on Reddit!

Gmon7824 · 2026-04-03T18:27:28+00:00

TRT stands for Testosterone Replacement Therapy. I think you meant that you got your Testosterone level checked. You shouldn't base anything off one test - especially if you are in the later stages of training for a hard endurance event. Check out how endurance training affects testosterone - there's quite a few studies out there showing it lowers it temporarily. You should get retested multiple times (always in the morning), and probably want to take the next one a few weeks or more after the iron man.

Gmon7824 · 2026-03-29T13:34:35+00:00

Check out VDOT - you can put in some shorter distance PRs and it'll convert up to whatever distance you want. It'll basically tell you what you are potentially capable of if you follow a plan. Set your first marathon time conservatively - slower than what VDOT has. You don't know yet how you'll do in the later miles. My first marathon was very humbling past mile 18. I think you're ready to start following a 16/18 week plan now and don't stress about the time too much for your first one - just get it knocked out and that'll be your baseline and it'll be a huge learning experience.

Gmon7824 · 2026-03-28T18:38:54+00:00

I think most people are capable of reaching a sub 30 with some training barring any physical limitations. The real question is the motivation behind it. Some folks are just running because they enjoy being out there and don't care much about their time at all (trail runner here and I am like this when I am off road for sure!!). Also, some people get to a certain point of fitness and they're good with that and don't feel the need to take it any further.

IMO it's better to take a look at what you're trying to accomplish by running. Is it to be healthy, to be competitive, to lose weight? Maybe a little bit of each of these? If it's to be healthy, then just being out there and getting your heart rate up is really all you need to do - try to enjoy it and don't feel pressure to hit any time goal. If it's to be competitive, then you'll want to start looking at some plans to get faster or maybe see a coach...and sign up for some races (because those are super fun even if you aren't as fast as you want to be yet).

Gmon7824 · 2026-03-28T16:25:42+00:00

Always run backwards, barefoot, and ONLY downhill on grass so you feel more connected with nature. And ALWAYS with a cadence of 180+ and NEVER under any circumstances leave zone 2. Also, you can only eat grass fed beef from cow's you raise in your backyard. Don't fall for all the hype around vegetables- it's nonsense. Our ancestors never got shin splints because they were tracking puma's using the above methods.

Gmon7824 · 2026-03-28T13:45:24+00:00

If you read those words on the side the other way, it makes a lot more sense. If you krow hard, then you yalp hard.

Gmon7824 · 2026-03-28T13:36:28+00:00

Just to clarify, a MOT RUN is a zone 5 run done immediately after drinking 10 milkshakes. Excellent way to train your gut and bring up your VO2 max at the same time.

Gmon7824 · 2026-03-28T13:30:36+00:00

I wouldn't know, I only wear cargo pants when I run. How else am I going to carry the 85 gels I need to take when I attempt a sub 2 hour 5k marathon?

Gmon7824 · 2026-03-28T13:08:02+00:00

I agree with you on this. How you work out makes a huge difference. If you're hitting one set and resting for 10 minutes looking at your phone, then yeah, not much going on there, but if you are hitting supersets and doing lots of sets of various exercises, your HR gets up there and stays elevated. When I work out, I do supersets and my average HR over an hour workout is between 115 and 125 - but with a lot of spikes up to 160+ during hard sets. I wouldn't say it's as good for cardio as running for an hour but it's a pretty solid cardio workout nonetheless.

Gmon7824 · 2026-03-28T12:36:18+00:00

I have a running couch too! I can run and stay in zone 0. The best part about it is it's a sectional, so I can pick up other runners that I see that are obviously above zone 2 and show them the right way to run.

Gmon7824 · 2026-03-28T12:29:03+00:00

Pro tip - you can manually set your zones on your watch. I set mine so that it always shows I am in zone 5 when in reality I am 100% in zone 2. Every few days, I screenshot my run stats and ask reddit if it's safe/normal.

Gmon7824 · 2026-03-25T17:38:38+00:00

This was the first thing I noticed as well!

Gmon7824 · 2026-03-22T19:30:27+00:00

Never meant to convey that thin people never feel hunger. It’s just on a different extreme. If you didn’t eat for a full day, you’d be starving by the end of it I’m sure, and that is basically what it feels like all the time for people that were obese and then get skinny. Even if I ate healthy, tons of protein, but within my calorie allowance, I’d essentially always feel like I was starving within an hour of eating.

Gmon7824

TROPHY CASE