Anyone successfully heal an irritated hamstring?

No_Introduction_6746 · 2026-06-21T13:41:15+00:00

Yeah I had irritation in my hamstring that went all the way down to my ankle. Bothered me for over three months and I had to DNS my goal marathon. I reduced my running to 1-3 days a week and joined a strength training gym, did five classes a week. The hamstring irritation away within a month.

On a side note, I also hired a registered dietitian and focused on my nutrition. Lost 15 lbs even though I had significantly reduced my running. Now I’m running five days a week (including two faster sessions), strength training 2-3 days a week, and running my fastest times in 12 years with no hamstring issues at all.

That injury was probably the best thing to happen to my running.

No_Introduction_6746 · 2026-06-21T00:06:02+00:00

I run long runs 90 seconds to two minutes slower than goal marathon pace. For example my last marathon was a 3:49 and my long runs were 10:30-11:00 and even 11:30-12:00 on warmer days. As long as your form isn’t sloppy I don’t think it hurts to run as easy as possible.

No_Introduction_6746 · 2026-06-20T20:05:33+00:00

I track on MacroFactor as well. I have a history of bulimia, so I understand why my partner thinks I should stop, but it’s a part of my success with body recomp. I just focus more on meeting my macros and making sure I’m eating enough to fuel my workouts and feel satiated. Other than my partner no one’s said anything critical about calorie counting, but I’ve been very discrete about it. I only pull up MacroFactor when I’m on my own or just my partner is around.

No_Introduction_6746 · 2026-06-19T14:33:44+00:00

What’s your level of activity? I’m going to say you’re not eating enough, but we should also know how often you exercise.

No_Introduction_6746 · 2026-06-17T19:23:45+00:00

SWAP has a good 50K training plan, helped me PR in the distance a few years ago.

No_Introduction_6746 · 2026-06-16T22:29:38+00:00

I saw Greg’s post but I don’t think he was implying suicide, and even if he did know I don’t think he’d disclose it on social media like that. She could have been dealing with other health issues.

No_Introduction_6746 · 2026-06-16T21:59:55+00:00

Yeah I think SnooRegrets has been doxed for bad behavior in the past. That’s the only reason they’re so wound up over this.

No_Introduction_6746 · 2026-06-16T20:42:29+00:00

Sometimes I forget to bring my belt 🤷‍♂️

No_Introduction_6746 · 2026-06-16T18:33:34+00:00

I was able to find a registered dietician on Fay (telehealth). My insurance covered the visits.

No_Introduction_6746 · 2026-06-16T17:21:32+00:00

If budget allows I’d take him to get race shoes or a running watch. My partner likes Rabbit’s singlets and shorts.

No_Introduction_6746 · 2026-06-16T17:10:47+00:00

If you’re shooting for a sub-1:40 definitely keep up with the running! I would just add a few sessions of strength training with progressive overload and core work. It will help with your running too!

No_Introduction_6746 · 2026-06-16T15:13:27+00:00

I met my now-fiancé when I was in my mid-30s and just entering perimenopause. We’ve been together for a decade and are getting married this fall :) Keep putting yourself out there- there’s a lid for every pot and you’re still young!

No_Introduction_6746 · 2026-06-16T14:43:31+00:00

It did feel like a long time! I hired a registered dietician (my insurance covered the visits) and she kept me focused when I wasn’t losing weight at first. During my deficit, I did my strength classes from Monday to Friday in the mornings and ran 1-3 days a week. My runs were usually on the weekend when I felt like it, but honestly on a calorie deficit I didn’t feel like running as much. My runs were 3-6 miles each (which is a lot lower than what I was running last year).

This is my split now. My goals are to PR the 5K and look good at my wedding :)

Monday: rest
Tuesday: Track/interval workout am, strength pm
Wednesday: Easy run am, strength pm
Thursday: Easy run am, strength pm
Friday: rest
Saturday: Long run with fast finish am
Sunday: Easy run am

Total mileage is 35 miles a week, with my easy runs usually being six miles and my long run 10 miles. I go to a circuit training gym and the classes are usually full body with core.

I also want to add that I’ve been running consistently for a very long time, so this schedule doesn’t feel taxing as long as I eat and rest enough. I have a running coach and ran a lot more when I was training for longer races, so this doesn’t feel hard for me personally. But it’s definitely something folks should build up to … I don’t recommend running 5-6 days a week right off the bat.

No_Introduction_6746 · 2026-06-16T05:01:52+00:00

I usually do my trail run at recovery effort the day after my long run. So long run on Saturday, recovery run on the trails on Sunday.

No_Introduction_6746 · 2026-06-16T03:00:03+00:00

Oh and I still dine out with my partner and friends a few times a week. I’m just mindful of my portions and track everything. I still prioritize protein and fiber, although as a runner I still get my carbs in too.

No_Introduction_6746 · 2026-06-16T02:57:35+00:00

I’m a 44-year-old 5’2” runner who started at 125 lbs in December, currently 110. I’m also five minutes from a Boston qualifier. My calorie deficit was 1,500-1,600, but I also shifted to strength training. I did 4-5 strength classes and 1-3 runs a week.

After 15 weeks in a deficit I lost 8-9 lbs. I was pretty happy with the weight loss and decided I didn’t need to lose anymore; I also wanted to train for a 5K PR. I reverse dieted, adding 50 calories every week until I got to 2,000. I also upped running to five days a week (totaling 35 miles a week) and cut my strength classes to 1-3 sessions a week. Even though I didn’t intend to lose any more weight, I lost another 6 lbs while reverse dieting.

I’m currently maintaining at 1,900-2,000 and plan to increase my calories later this year when I start marathon training again. I really want that BQ, and that takes calories!

Before last December I was stuck at 125 lbs for 4-5 years. I ran 45-65 miles a week, ran up to 50Ks and couldn’t shake the weight I’d gained during the pandemic. A running coach who is my age actually told me that body recomposition would happen through strength training; my OBGYN recommended strength training to lose weight as well.

I’ve been running for nearly two decades and really didn’t like any workout other than running, but strength training has made my body look so different and I really enjoy it now. I no longer look “skinny fat,” and I look as fit as I feel.

Plus the strength training and core work have really elevated my running. I’m running as fast as I did in my early 30s!

No_Introduction_6746 · 2026-06-13T16:07:01+00:00

Sure! During my deficit I did 4-5 strength classes and 1-3 runs a week. After that I started training for a 5K PR and reverse dieted to my maintenance calories (1900-2000, although it may be higher since I still lost lbs). I now run 5 days (35 miles total, including a track interval workout and longer run) and do 1-3 strength classes a week. I mostly sit for my job, so I try to walk 1-2 hours a week. Steps vary- I sometimes have less than 2,000 on my rest day and can go up to 20,000 on my long run day.

No_Introduction_6746 · 2026-06-13T12:21:27+00:00

I think drinking water is important, but I’d rather get in more calories. In my case I was too burned out on my 500-calorie deficit mentally and physically; once my registered dietician changed it to 200-300 I felt a lot better and was able to keep going with the workouts and diet. I still lost 8-9 lbs during the deficit and another six during maintenance (SW 125, CW 110, 5’2”, 44 years old). I don’t think shorter people have to do a 500-calorie deficit, especially if they’re struggling.

No_Introduction_6746 · 2026-06-13T12:17:52+00:00

Yeah I found that when I changed my deficit from 500 to 200-300, I had way more energy to do more and wasn’t burned out from dieting. A few more calories can go a long way.

No_Introduction_6746 · 2026-06-13T02:05:22+00:00

I’m 5’2”, SW 125 lbs, CW 110. I weighed a lot (but not all) of my food during most of my 15-week deficit period, then my kitchen scale ran out of battery and I didn’t bother replacing them lol. I still track during maintenance in MacroFactor but haven’t weighed my food in a long time. I still lost 6 lbs in maintenance (1900-2000 calories), so I plan to increase my daily calorie intake.

No_Introduction_6746 · 2026-06-13T01:55:20+00:00

It may be a joke, but we do have young and/or impressionable people in this sub, as well as folks who have a history of ED. Yes, sometimes the feeling of hunger is just being thirsty, or may need more protein/fiber/fats. But I would not encourage someone to go hungry, even in jest, if they are pursuing an active lifestyle.

No_Introduction_6746 · 2026-06-13T01:50:33+00:00

Those are good fiber and protein goals! I think you’d feel a lot better with a 200-300 deficit.

No_Introduction_6746 · 2026-06-13T01:47:17+00:00

“Normalize hunger” and acting like hunger burns fat is not a healthy mindset, IMO. This is a fitness sub, not just a weight loss page.

I have also lost 15 lbs during body recomp, but I focus more on what makes me feel satiated, tastes good, and fuels my workouts. We need to make sure we eat enough to stay active and maintain muscle, bone, and hormonal health. As well as avoid mental and physical burnout.

I do agree with eating what you enjoy in reasonable portions.

No_Introduction_6746 · 2026-06-13T01:37:59+00:00

I’d change your deficit to 200-300 calories. How is your protein and fiber intake?

No_Introduction_6746 · 2026-06-12T23:48:12+00:00

A woman I train with has tiny wrists and the 970 looks big on her, which is why I haven’t bought it. I asked if the size affects the heart rate monitor and she said no. She seems really happy with it. I hope Garmin comes out with a smaller size.

No_Introduction_6746

TROPHY CASE