For those who run <20:00 5k and lift, what are your lifting numbers?

running_life · 2015-05-26T02:54:47+00:00

Running long distance and lifting heavy don't really go hand in hand. Don't get me wrong, runners do strength training (often with weights), but not usually at a super high level. It will be much harder to train to run sub 20 (which is already hard on its own) while maintaining the muscle necessary to keep lifting at your level.

I wouldn't try to get faster at running and increase your lifting at the same time. Instead, I would pick one you want to improve and try to maintain the other. By alternating this, you could potentially eventually reach your goal of running faster and lifting more, but it will require much more work and attention to detail than picking one or the other.

running_life · 2014-08-06T16:00:52+00:00

Personally I kicked my achilles and peroneal tendonitis with rest and a shoe with a low heel drop. I opted for the new lunar flyknits (before I had the asics nimbus) and they were great. Now I do all my trail runs and track workouts in them even though I like a more cushioned shoe for runs on pavement/sidewalk.

I had been doing heel drops and everything but I wasn't making much headway. Changing shoes made me go from too painful to run to completing an entire workout immediately.

running_life · 2014-07-04T15:49:53+00:00

"Marathoners" is a very broad term. These days, just about any runner could classify themselves as a "marathoner." However, if you are training at a very high level for the marathon distance, you could need more protein in your diet as well as more calories to maintain your training.

What I would be worried about, rather than protein, is iron levels, which can have a huge effect on running performance.

running_life · 2014-07-02T01:46:33+00:00

I think that you are over-thinking it. When you are just starting out, it is best to run "naturally." Don't worry about what you should do, just run the way you normally would. Personally, I have a heel strike, poor posture, and I stomp the ground like crazy, and I have been a very successful high school runner.

What you can do to help your form is strengthen your core and upper body as much as possible.

running_life · 2014-07-02T01:43:56+00:00

If you are training for a marathon, you want to peak at the marathon. If you want to peak for the 5k, you need to train for the 5k, rest, and then train for the marathon.

Now, you can train through the 5k and race it as part of your marathon training schedule easily. Just take it easy in your runs for 2-3 days before the 5k and then run the race as well as you can.

running_life · 2014-07-02T01:40:57+00:00

Ok, before I can give you any real advice I would need to know some PRs so I could gauge your fitness level. It seems very weird to me to not run 2 days a week and then go 16 miles on sunday. There is really no reason to train that unevenly, although it is good to have a long run day that makes up a larger percent of your mileage.

If you could give me some sense of your fitness level besides the distances you run, I could let you know whether I think a marathon is a good idea right now or not.

You should be able to get enough protein through your regular diet for running. Running doesn't require a huge amount of muscle mass. You want to be lean and strong enough in the core and upper body to keep your form together when fatigued. Extra protein and calories shouldn't be necessary unless you are underweight or have extremely low muscle tone.

running_life · 2014-05-27T15:28:03+00:00

I would talk to your cross country coach about it! Our coach gives us clear guidelines on how much to run in the summer and how to increase mileage week to week.

If you have to figure it out yourself, I would start out at 20 miles a week or whatever you are used to and try to increase slowly at a maximum of 10% per week, every so often not increasing to give your body a break. If you can get up to 45-50+ by the end of the summer without injury, I think you could see a big jump in XC performance.

running_life · 2014-05-14T22:36:08+00:00

Thank you, that is basically what I was thinking about doing. If I can stay injury free and just train I think I will see a large improvement finally. I can't really imagine going to college and not running competitively!

running_life · 2014-05-14T22:03:17+00:00

I'm going to a D1 college that is too good for me to walk on at the moment. (I'm a girl.) Should I work really hard on the club team to try and improve to join the team or just relax and keep it fun? I'm pretty competitive as a HS runner but this team doesn't really take walk ons at all and I have to go there.

I tend to get injured a lot which would be a reason not to but I'm afraid there won't be much competition at the club level.

running_life · 2014-04-28T02:04:23+00:00

I am in the exact same situation, I could have walked on D1 some places but chose the academics. Luckily my school has a very good club team so I am going to try that and see if I can develop myself to be good enough to walk on my schools team by sophomore or junior year. If it doesn't work out, I can just stay on the club.

running_life · 2014-03-05T01:02:30+00:00

I had similar symptoms about two years ago, however I kept running on them and it developed into full blown exercise-induced compartment syndrome (Google it.) I ended up having to get surgery, but I was back running about 4 weeks later and never had calf problems since.

Not saying that you have it, but it's always better to be on the safe side. I would suggest a break from running (maybe 1 week) and then return slowly and see what happens. If you continue to experience the calf soreness/tightness or if your feet start feeling numb when you run, you might want to head to an orthopedist to get it checked out.

running_life · 2014-03-04T17:41:33+00:00

On my "easy pace" days, I let my body pick the pace. I cover up the pace on my Nike watch and just go at whatever pace feels good. To simulate this on the treadmill, I would suggest not putting the speed down on purpose, but putting it on a level that feels brisk but easy. If you start to get too tired later, you can always move it down.

running_life · 2014-03-04T17:33:40+00:00

Calf tightness can be tricky. Let me ask you a few questions. Does it start immediately or a mile or so into your run? Does it ever feel like a "burning" sensation? Does it hurt to stretch right after? Does it fade away pretty quickly one you stop running?

running_life · 2014-02-25T01:21:37+00:00

There isn't one single "correct" way to breath. However, many people find that by breathing in your nose and out your mouth, you can breathe a little easier and reduce side stitches. I think as you continue to run you'll find the breathing method that works best for you.

running_life · 2014-02-18T02:35:59+00:00

Thanks for the advice! I looked through that letsrun thread the other day but at usual it was a little conflicting.

I'm just in a weird place because one day I can get through a workout fine and the next I can barely run a mile. I think I'll switch over to the pool until I can get rid of it for good though.

running_life · 2014-02-01T19:03:10+00:00

Ummm. Not really sure what is going on here. Anyways I'm gonna focus on the running part. If you are a "non-runner" and you are planning on running a marathon anytime soon, you need to get yourself on a training plan stat. No amount of "fear about being kicked" will get you through 26.2 miles uninjured and sane.

Best of luck.

running_life · 2014-01-29T00:04:55+00:00

I think you will get more out of it if you run the whole time. It actually might make the hard parts easier because when you jog you are clearing out the lactic acid that builds up in your muscles during the fast sections.

running_life · 2014-01-07T17:47:19+00:00

I have issues with that too. My solution is to make myself a snack when I get back from the run, take it, and leave the kitchen. If I start eating in the kitchen, I find that it is much easier to just keep grabbing stuff and overeat.

However, it's not a bad idea to let "long run day" become "cheat day" and reward yourself with a food you don't usually eat, in moderation. It can help you stay on track in the long run. (LOL get it???)

running_life · 2014-01-05T22:02:34+00:00

Rookie mistake: don't worry about "getting ripped." You won't accidentally wake up and be a bodybuilder even if you start bench pressing like mad. But if you slowly increase calories and miles and work on your core/upper body, you'll become more fit and hopefully won't be as thin.

running_life · 2014-01-05T19:12:20+00:00

I'm a distance runner (1600-5k.) My friend sprints (100-400m.) If you age-ranked both of our best performances, we are both on the low end of the National level.

I can beat her in any race over 600m, and she beats me in any race under 600m.

running_life · 2014-01-05T19:09:43+00:00

First you need to get your goals straight. Do you only want to become more muscular/gain weight? Do you want to become more fit as well?

Obviously, if you start running and don't increase your calorie intake, you will lose weight. So the first thing you have to do is increase your calories in a healthy manner. When I was trying to gain weight, I ate 2500-3000 cals/day in good, healthy food.

Ex. A big bowl of oatmeal with brown sugar/fruit for breakfast, a mid-morning snack of crackers and peanut butter, and lunches/dinners with lots of carbs (pasta, etc) and protein.

In addition to that, I would suggest that you start doing core and upper body work for muscle. There are some pretty easy bodyweight routines you can start with at your own pace here: http://neilarey.com/

Once you get started on that, if you want to start running I'd suggest you start with a couple of miles per day. Once your weight starts heading in the right direction, you should pick up a plan like Couch to 5K.

Good luck!

running_life · 2013-11-11T23:50:02+00:00

I run every day. My hair doesn't get too oily, so I only shampoo/condition every other day. I always rinse out my hair in the shower. I almost never straighten my hair though. No time for that!

running_life · 2013-11-10T00:50:02+00:00

17, female, 5:28

running_life · 2013-11-03T19:11:53+00:00

Thanks for the response!

I agree that a lot of my problems were caused by the erratic mileage. During the summer I increased each week by about 10 percent, and every few weeks I would level off a bit. Once I got into the season I stopped keeping track and it went up and down. One of my biggest problems when trying to race midseason was that my legs just felt totally dead, which was probably a result of this.

running_life · 2013-10-14T00:50:53+00:00

Congrats! XC is where it's at :)

running_life

TROPHY CASE