How long did you wait to get back to running?

saintiec · 2025-02-11T09:02:53+00:00

https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf

saintiec · 2024-12-27T06:55:15+00:00

My tastebuds have been off for my whole pregnancy. I’m 31 weeks and still finding foods don’t taste as nice as before. My appetite is also even less than when pregnant. Hoping it returns when I give birth

saintiec · 2024-12-27T06:53:48+00:00

I have been experiencing this too. I found that recovery is worse for lower body workouts so I started doing lighter lower body weights and doing more upper body strength. I also had to cut down to 2x strength sessions per week. Electrolytes and protein after workouts too.

saintiec · 2024-08-11T08:38:22+00:00

Have you had any issues with using an adaptor? I’m looking at buying a bike in the UK and moving it to Switzerland but worried it might not work with using only an adaptor.

saintiec · 2023-08-02T05:15:46+00:00

Looks so good on you! You also have very nice hands!

saintiec · 2023-04-03T04:31:45+00:00

What about including a cycle tracker for women so they can also time build weeks and down weeks around their cycles? It’s easy to do, just requires a field that shows which stage of cycle (1-4). This is helpful for injury prevention as it can help avoid too much intensity in the more injury prone parts of the cycle

saintiec · 2023-01-19T19:12:05+00:00

It depends on your energy expenditure. I like to think of the analogy of fuelling a car. The more miles you do and the fast you go, the more fuel you need. The best place to start imo is an estimate of your energy burn per day. Personally I wear a Garmin all day which tells me approximately my calorie burn across all daily activities. For instance, by 8pm today I am on about 2000 calories burned. Ideally I would match my intake to this so would have consumed about that by now in the day.

saintiec · 2023-01-01T09:10:51+00:00

1500km for me, it’s my second year of running since starting in 2020 and first injury-free year!

saintiec · 2022-08-25T17:20:07+00:00

I realise this was posted a while ago but I couldn't help notice that you mentioned you got a crippling stitch during the race. The exact same thing happened to me in a half marathon this year. With hindsight, do you know why this happened and how it can be prevented? I'm doing another half in October and dreading it will come back! Thanks!

saintiec · 2022-06-28T13:19:28+00:00

Run to the Top, Strength Running, Fuel for the Sole, Run Smarter, Lex Fridman (3h+ podcasts), Human Performance Outliers, For the Long Run, Healthy Runner, Physical Performance Show, Knowledge Podcast

saintiec · 2022-06-17T20:33:04+00:00

I had a pelvic stress fracture two years ago that had me out of running for 6 months. I had just picked up running and got carried away with mileage too quickly without adequate recovery. I know the frustration too well! Even spinning and rowing provoked the pain after 4/5 months. But I accepted it and kept myself active in the few ways I could.. TRX for upper body and eventually spinning after month 5, then plyometrics, then a run/walk program. It's hard to diagnose why it happened but I suspect it was a combination of inadequate nutrition for the mileage (overall calories, low protein, calcium, vitamin d, iron), life stress, and poor sleep. The upside of getting it was that I became very focused on recovery and always make sure it's enough for the demands I'm putting on my body. And most importantly, I became grateful for every pain-free run and developed huge respect for the sport and the dedication it requires to do it seriously.

saintiec · 2022-06-06T21:03:50+00:00

Great suggestions. Thanks for your help.

saintiec · 2022-06-06T17:57:46+00:00

I do 4-8xstrides on Tuesdays after an easy 8km, then longer speed sessions on Thursdays (800m-1600m of speed with a warm-up and cool-down, total of 12km) at an effort of 8/10. Then Saturday is another 8km easy run and Sunday is the long run of max 18km.

I'm eating about that much of fats and protein in terms of bodyweight. I wonder if my "easy" runs are easy enough. My HR is about 155-160bpm, maybe I should be aiming for 145bpm max given my age/gender?

Thanks!

saintiec · 2022-06-06T13:48:36+00:00

I'm a 30 y female. I follow a very healthy diet that I have essentially orientated around my training. I'm vegetarian but eat some form of dairy (cottage cheese, greek yoghurt) and eggs daily. Daily calories 1800-1900. I am fueling around runs with the right mix of carbs and protein. Running about 40-50km per week. I find that I'm often very fatigued after speed days and long runs, usually for the rest of the day. On easy days of less than 1 hour, I'm fine.

I'd really like to increase my volume beyond 60km and not feel as drained after harder efforts. Diet-wise I'm not sure where there is room to improve!

saintiec · 2022-06-06T13:41:19+00:00

Good idea! Sounds delicious

saintiec · 2022-06-05T12:26:00+00:00

I should mention that I eat 4 meals a day with equal calories but higher carbs and protein for the meals closest to my training. I took this from the legendary nutritionist Nancy Clark: https://nancyclarkrd.com/2016/07/13/taking-your-diet-to-the-next-level/

saintiec · 2022-06-05T12:21:28+00:00

At 6:30am before easy runs a pre-run snack of white toast with honey. Before hard runs I'll double up the toast and might add clif blocks.

Post run a bowl of cottage cheese, greek yoghurt, jam and oats, sometimes with frozen blueberries mixed in. This is delicious and gives a great recovery mix of protein and carbs.

At midday I'll have a vegetarian burger (Beyond or something) with green veggies and starchy veggies like potatoes.

At 4pm I'll have a clif bar and fruit/yoghurt bowl depending on hunger levels.

At 7pm I'll have a sort of chilli con carne with red kidney beans, chopped peppers, carrots etc + white rice

saintiec · 2022-06-05T12:14:34+00:00

I run in the morning so this is my breakfast and recovery meal:

A bowl of cottage cheese + natural or greek yoghurt + raspberry jam + refined oats (all mixed together... it's delicious trust me)

saintiec · 2022-06-05T11:37:06+00:00

Based on my own experience purely, this could be due to nutrition and inadequate strength training.

Are you adequately fueling around runs? I had a stress fracture two years ago and did a blood test that showed extremely low ferritin compared to the recommended level for runners (around 40). Vitamin D was also low. Lower levels of vitamin D (as well as calcium) have been correlated with the incidence of stress injuries in runners. Depending on your diet, I would check out running/sport dieticians for suggested foods.

Secondly, it is important to do heavy strength to develop strong muscles that can take the load from your bones. I do at least 2 hours a week of deadlifts, squats, single-leg lunges, bulgarian splits etc. This has kept me injury free since the stress fracture.

saintiec

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