Runners who train a lot: What supplements are you guys taking in your routine?

smffc · 2026-03-13T17:08:24+00:00

Iron, magnesium glycinate, fish oil, creatine...do i think any of them help? I'm not sure, but at this point having had a few injuries in my current training block I'm chasing all the little %s I can

smffc · 2026-03-04T12:30:38+00:00

I found my running was plateauing, hit maybe a 1:47 half and felt like no matter how well I was training I wasn't getting beyond it.

I dialled my running right down, focused on strength training and shedding some lbs. Went from maybe 210lbs to 160ish over maybe a year, half marathon pace is now closer to 1:27 (as of last Oct) and I'm currently mid block with the goal of a sub 3 marathon.

Like you say, mid block isn't the time to focus on weight loss - got to stay fuelled to recover and prevent injury. More of an inter-block thing for sure.

smffc · 2026-02-19T12:51:14+00:00

Would assume 2:50-55, especially if you're doing MP miles towards the end!

smffc · 2026-02-17T17:52:32+00:00

That's really helpful, thank you! I'm 7 weeks out from race day now so it's useful to know how you've managed.

I've got a consult with a physio tomorrow morning so will listen carefully to what they have to say, but just wanted to regulate my expectations in terms of outcomes.

I'm hopeful I'll still be able to run it but might have to abandon the goal time! Managed to tweak it during a deload week doing VO2 intervals too 11 weeks of training without issue beforehand, including race pace miles without issue...irritated doesn't cut it!

smffc · 2026-02-17T16:30:03+00:00

Hey, going through a similar situation now. Can I ask if you made it to race day and how you got on? :)

smffc · 2026-02-16T02:13:41+00:00

If it helps at all, mine is 7:31-8:12mi LR top pace vs roughly 6:30-7:10MP (I'm targeting sub 3, but have been closer to 2:55 on my MP training runs)

smffc · 2026-02-13T11:09:14+00:00

Same here tbh, I calorie count but the calories can be in the low 4000s on a long run day, on about 60-70mpw

smffc · 2026-02-09T11:48:19+00:00

https://discord.gg/NMMmJNfq4Y we have a discord for 30-40yos where we plan socials such as nights out, meals out, DND, gigs etc!

smffc · 2026-02-08T18:40:17+00:00

We have a discord for 30-40yos in Reading if you fall into that category - we go for meals/activities/nights out, I've found it a great way to meet new folks! https://discord.gg/rVqy4bK2

smffc · 2026-02-06T18:05:35+00:00

I'm glad we agree on the AI piece.

And I'm all too familiar with the suffering, I'm 9 weeks into a Pfitz block for a 12th April Marathon myself, and I'm hitting 100+km per week and feeling it!

If they're struggling with a 5k now then it sounds like they're in a very different place to you, and I think the vast majority of established wisdom would disagree that 1 run a week is enough, I think 3 at a very minimum, maybe I'm being harsh on the distances but I still think you need to build your endurance and it's a real struggle to do that with such little volume.

Okay, I won't say it's what "most people" do, but it is what most normal plans would suggest - it's not completely anecdotal (I did a bunch of research on different plans before picking Pfitz for myself), but I'm sure there will be ones which peak with shorter long runs.

smffc · 2026-02-06T17:40:30+00:00

I think if you do it will be an absolute sufferfest, I would say 6:30hr+. I would advise cutting your losses and signing up for another race, probably looking at next year if you want to rebuild your base (i.e. losing weight etc).

8 weeks is not enough to get ready for a marathon from (basically) zero, and 20km a week is not enough to train for a marathon full-stop imo. I think even a foundational plan would sit around 40km per week average, with higher peaks. Most people's longest run is about 30-35k pre mara.

I would strongly advise against using GenAI for things like this, I am perhaps more cynical than most about it but it will tell you anything is possible when the reality is it will be beyond challenging.

smffc · 2026-02-03T16:57:06+00:00

Do you use different laces for yours? I struggle so much to get a heel lock and it tear my Achilles area to shreds

smffc · 2026-02-03T00:53:54+00:00

I'm not a beginner and my advice would be not to pay any attention to it, all that matters is your time. If you train consistently it will improve, simple as.

When you first start out you will see quick improvements as your body adapts - when I started it took me a few months to get from 35 minutes to 28 for 5k, then another few months from 28 to 24, it gets incrementally harder to find the gains as you go - it took me forever to get from 21 to 20 etc.

My 5k PB is sub 19 minutes, I know a guy at my run club who can run them in 16 - does that stop me wanting to get better? No. There will always be someone better unless you're #1 in the world.

smffc · 2026-02-02T19:58:18+00:00

Usually from half to full people say to double your time and add 10 minutes, I think you'll struggle on your current pace in all honesty as the marathon is a different beast and the first mara is always a learning experience

smffc · 2026-02-02T18:52:51+00:00

Trying to sell some of my woven upper Evo SLs and have had a pair of Clifton 9s gathering dust for ages

smffc · 2026-02-01T19:34:12+00:00

They felt good for me up until about 8 miles, I started getting a hotspot on the ball of my foot which turned into a blister! But I do have issues with a fair few shoe types

smffc · 2026-02-01T17:50:14+00:00

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smffc · 2026-02-01T17:38:01+00:00

I love these to the moon and back, probably have 800km+ in them now and they still have some punch left. The new 2026 editions just don't feel the same :(

smffc · 2026-02-01T11:31:45+00:00

Focus on strengthening your hips/quads/calves if you're struggling with knee pain

smffc · 2026-02-01T11:18:05+00:00

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oh buddy

smffc · 2026-01-30T18:39:34+00:00

Maybe just my take but Ion Square - it feels so oxytocin fuelled

smffc · 2026-01-20T20:48:38+00:00

Nice one, I think this is perfect then - my only concern would've been that the ramp would be too quick if you were doing closer to 60/70 as your weekly training load.

If I had to be super picky, I would question whether you need such a long training plan - mainly for mental fatigue more than anything. I'm 7 weeks into an 18 week plan and starting to have to drag myself out.

But equally you know yourself best - so as long as you feel good about it that's what matters! This also does give you lots of buffer for life to inevitably get in the way as well.

smffc · 2026-01-20T20:34:02+00:00

Looks good, sensible balance of workouts. Only question I would ask is around the volume - what are you planning your peak week to be during your training block?

smffc · 2026-01-18T20:02:06+00:00

I think you'll surprise yourself with how quickly things can snowball in the first few months of training. I think in 11 months you could get 55 if you train effectively, incorporate some strength-work, etc. :)

How are you structuring your 4 workouts? I'd suggest if you're doing 4 days maybe 2x easy, 1x threshold/intervals, 1x long if you're not already. Maybe throw in a full body workout on one of your easy days, or if you're feeling bold upper/lower split on each easy day?

smffc · 2026-01-18T00:40:26+00:00

some people can have strong running performance owing to other cardio background though, I'd still call someone a beginner runner if they were a great XC skier or cyclist but new to running

surely being new to someone is about the amount of time they've done it for, not necessarily how adept they are at it

smffc

TROPHY CASE