(Part 2) Best products from r/running

Someone pretty much asked this question last week, though he was asking on behalf of his wife. A lot of people found my answer helpful, so I'll repost it here:

I've been vegan for two years, running for two and a half. Things I love:

Curries. Yellow, red, green, all of them. Very versatile, put whatever veggies float your boat. My favorites are yellow potatoes, carrots, peas, bell peppers, onions. Tofu is a MUST for me in curries. Press the excess liquid out (honestly, if your wife is serious about plant-based eating, an actual tofu press is WAAAAY better than using towels and heavy pans) and cube it up. No need to cook it before you throw it into your curry. Also, sometimes I stir in some chunky peanut butter right before I eat it. Serve with white rice, brown rice, quinoa, whatevs. Or just by itself.

Tofu scrambles. These were absolutely essential for me during marathon training last summer. Very quick, easy as hell to make, versatile, and packed with protein, calcium, and iron. Also, one of the few tofu recipes where you really don't have to press the tofu. Getting the excess liquid out is a good idea, but no need to let it press for more than five minutes while you prep your veggies. A good tofu scramble may take a few tries to get the hang of, so I recommend starting with a recipe (like this, for example) but once you've got the hang of it, mix up your veggies and spices to find your favorite combo. I also highly recommend finding some black salt to give your egg-inspired dishes that sulphur-y flavor. ONLY A LITTLE BIT IS NEEDED TO GET THE FLAVOR. Too much, and you and your wife will have the WORST GAS OF YOUR LIVES.

Speaking of eggy stuff, Chickpea salad sandwiches are BOMB. Depending on what spices you use, you can make this more eggy or more chicken-y, or more tuna-y, depending on your mood. My favorite recipe so far has been Thug Kitchen's smoked almond and chickpea salad sandwiches (here) but you can make it way simpler by not bothering with all the almond stuff and just going super basic. This is a tuna-inspired version I love.

I could really go on and on about vegan food, but perhaps the best way to get you and your wife in the right direction is to recommend a few books for you. I have....god, probably like 20 vegan cook books. My top three favorites are:

America's Test Kitchen: Vegan for Everybody - Great pictures, great recipes, and a lot of information on "why this works/why this doesn't work" in vegan cooking. I have been vegan for two years and just recently got this book and it has taught me a lot that I wish I had known all along.

Thug Kitchen: Eat Like You Give a Fuck - The first vegan cook book I ever got, a gift from my husband about a week after I went vegan, and still to this day one of my very favorites. So much basic info (like wtf is nooch), seriously tasty food, and hilariously written (NSFW language). I can't make up my mind whether I recommend this one or the ATK book more, but I'm leaning towards this one.

Minimalist Baker's Everyday Cooking - someone has already mentioned her blog, which I absolutely recommend as well, but there is SO MUCH on that blog, it can be hard to just find something to make. Dana's cook book takes care of that problem by having 101 of her very best recipes in a really beautiful and well-thought out book. Her recipes are always fun and inspired, and she has some of the tastiest vegan desserts I've ever had the pleasure of making.

Last thought: as far as "vegan recipes for runners" goes, one of the beautiful things about eating a whole foods, plant-based diet is that it's all really good food for runners. As long as you stay mostly away from processed stuff (fake meats made of soy protein isolate, vegan cheeses made of practically nothing but oil), then a vegan diet is going to be beneficial to your wife as a runner. There is a place in your kitchen for some Tofurky deli slices and vegan mayo (my favorite is Hampton Creek's Just Mayo) but keep it mostly whole foods and you really can't go wrong.

I hope this helps.

Things I look for most in minimalist shoes are:

• Wide toe box where my toes and not scrunched together by the shoes.
  
• Not an overly tight wrap around the arch. For example, Merril Trail Glove was too tight, but NB trail running shoe (they don't make that model anymore) seem to be right on the money for me.
  
  Let me also causion you to transition to this sort of form super slowly and concervatively. I would actually encourage you to explore running completely barefoot at the beginning. The reason is that anything you put between your foot and the surface will effect your form. If you do start running barefoot, do not chose the softest surfaces like grass and track, run on pavement or concrete. This sounds counter intuitive, but these "unfriendly" surfaces will proved you with the best feedback.
  
  For example, you say that you'd like to reduce surface friction. That means that you'd like to reduce the push-off from the ground. If you run on grass or track you will never know whether you're pushing off because the surface is soft and not abrasive to the bottom of your feet. On the other hand, if you run on pavement and push off, the balls of your feet will pretty quickly develop hot spots and become irritated. That is your body's signal that you're pushing off instead of lifting your feet.
  
  You can use barefooting as a way to learn the form in the most expedious and efficient manner and run your cross country in minimalist shoes.
  
  That said, transition extremely carefully. You already have good cardio base and muscularskeletal adaptations, but your feet are not ready to run barefoot/minimalist. It should take you several months to be able to run a 5k in minimalist shoes.
  
  Here's one way to transition. This is where barefoot running is helpful. Take your regular shoes on the run. Start your run with 100 meters of barefoot running. Put on your regular shoes and run the rest of your run. Take off your shoes and do the last 100 meters barefoot. Yes, that is how little barefoot running you do your first day and increase slowly from there. It also helps to not wear cushioned shoes or going completely barefoot during the day, but, again, use causion and listen to your feet.
  
  The best book on the subject of form and barefoot running that I've read is this book by Barefoot Ken Bob Saxton: http://www.amazon.com/Barefoot-Running-Step-Shoeless-Technique/dp/1592334652 (btw, great book on running style whether you run barefoot or not). Other resources online:
  
  
• http://www.youtube.com/watch?v=kpnhKcvbsMM
  
• http://www.youtube.com/watch?v=DPnB669_P3k
  
• http://www.youtube.com/watch?v=zIL07uYAW-Q
  
• http://naturalrunningcenter.com/2013/06/21/learned-barefoot-minimalist-running/
  
  I will say it again, be super carefull. Your feet will take months to adapt to minimalist running. The rest of your running body will want to surge ahead, but your feet will not be ready. Try taking a long-term view of this transition. A year from now you want to be running healthy with improved form, not nursing stress fractures and achilles injuries.

I agree with incster. I recommend Brad Hudson's Run Faster book. It might work for you as someone who likes to set his own training regimen... but within limits.


I'm 37, 6'3" and 185lbs, run ~6 days and 40mpw, and started this year with a 21:54 5k. I run one fast 5k, 3-4 aerobic (not super easy but not threshold) 7.x milers, and one 10-13mi long run per week. Once a month or so I'll add a 1mi fitness test to see if I'm making any speed progress.

January 1st I ran 21:54 in a 5k and my 1mi best was about 6:36. I set a new mile PR a couple weeks ago at 5:47, a 10k PR last week at 44:20, and a 5k PR today at 20:00. What has made absolutely the most difference for me over the past two months is 1) actively differentiating between easy/recovery runs and runs where I was trying to make some active progress, and 2) heart rate training. I wear a Garmin and run by heart rate effort almost all the time. It has helped me keep my pace in a reasonable range on my easy days, which themselves make my faster days faster. I think this would suit you pretty well. :)

Can you cross-train at home at all? Having a stationary bike at home and riding it for 30 minutes while watching TV can actually be kind of fun. Other strength exercises, like circuits of push-ups, planks, squats/lunges, can also help your running a lot.

Are you running the same distance every time? You can gain fitness running 3 times a week (see this book, which actually advocates only 3 days a week of running, along with 2 days of cross-training). The trick is to have a purpose for each of those 3 workouts. For example, your Wednesday run could be a tempo/interval/fartlek run, your Saturday run would be a very easy 2-3 mile run, and your Sunday run would be your "long slow distance" (LSD) run. Start with your LSD run at 4 miles, and increase it every week by a half-mile or full mile, if you feel comfortable doing so. Go slow on your LSD run. Really slow. Time on your feet is what's important.

You can become a better runner on 3 runs a week if you are smart, and patient. Every time you go out for a run, ask yourself, "what is the purpose of this run"? Is it to work on speed (Wednesday intervals/fartleks)? Is it to loosen up (Saturday shrot run)? Is it to work on overall endurance (LSD run)? You'll progress faster this way, and you'll likely feel more of a sense of accomplishment at the end of each run too, since you'll have had a specific goal and met it.

Good luck. Don't add miles or speed to quickly; the most-important secret to being a runner is to keep from getting hurt!

I know it might be slightly off topic but can anyone recommend me some shorts with a liner? I used to run with some jockey underwear and a pair of basketball type shorts, but there was a thread on here last week where a lot of guys recommended going commando / shorts-with-liner.

I had a pair of Soffe Ranger-Panty running shorts (link) I bought a while ago and so tried them out and actually really liked them. They're very comfortable, but they're just so short lol.

I was hoping maybe someone could recommend me a pair of running shorts that is the same style but has a bit longer length on it?

Thanks my dudes!

Btw here in AZ it's getting up into the triple digits now (Fahrenheit) so definitely good advice here. Drink lots of water :)

Totally reasonable goals and it helps when you're already have a good base built. For me, and I think for most people, it's mostly about managing expectations because the improvements come so fast at first that it is easy to expect to continue to see gains from using the same methods, but that's not how it works generally. We all been in a rut before. What made the biggest difference for me was reading Brad Hudson's Run Faster from the 5K to the Marathon, which preaches adaptive training and a lot of diversity in the runs you do and plan. I've certainly thought I was at a peak before and then found new levels after pushing a little harder when it felt right. The next week, my cruising pace is magically a few seconds faster. The secret is doing a little bit of everything and knowing when to really go for it and when to not and just get your miles in for the day.

So, the reason I ask about the 5k time is because it is a reliable predictor for times moving up distances. Try putting in some times into the McMillan Running Calculator and you'll see what I'm talking about. It certainly doesn't take into account drive, desire and heart, but it makes it slightly easier to visualize.

It's a question that will have widely varying answers depending upon the specific 50k.

1. Train for the course you will run. Easy road one? Great. Do marathon training plus a bit more, call it a day. On trails? You better run some trails (ideally on the course in question or ones that are similarly difficult in hilliness and technicality), get used to spending more time on your feet.
   
   
2. Assuming trail: figure out what fueling you need for something like 1.5 * marathon worth of running (gels, solid food, water, etc.). Some people are fine with just more of the same, some people will want to avail themselves of the goodies at the aid stations. Just practice and see what works for you.
   
   
3. Training...just find a plan that works for you. Many will have people start doing back-to-back runs on the weekend to boost mileage, harden your will, and get you familiar with running even when tired and cranky.
   
   Best single item of advice I can give someone taking that leap is go buy Relentless Forward Progress. RFP is a rock solid book with lots of great information on most every facet of ultra-running, including solid training plans.

1. Books - Bought Faster Road Racing a few days ago. Hoping to gain some wisdom from the pros.
   
2. Training programs - In the past, whatever I found online that fit my schedule.
   
3. Reading - A while ago I read Eat and Run by Scott Jurek. I was amazed at how he made the best of whatever little he had growing up. Lots of good info about food and running.
   
4. Podcasts - I don't listen to any running related podcasts. I did listen to episode RA068 of Runner Academy podcast only because it featured Peter Sagal from NPR. I'm a big fan of Wait Wait Don't Tell Me.
   Edit: Words

"Eat & Run" by Scott Jurek is a great, quick read. Jurek is one of the greatest ultra-marathoners ever and was featured in Born to Run, etc. He writes about how his upbringing affected his impressive ability to endure, his unconventional training methods, and his strict vegan diet. It also includes some pretty delicious recipes...

... That being said, "Born to Run" is one of my favorite books of all time. Everyone, runner or not, should read it.

Some questions in regards to the no stretch and no cool down: how are your performances? How much have you improved since you started running? Do you have any justifications for not? Also there is some research on the less is more theory. There is actually a whole book on it.. called [Run Less. Run Faster](
http://www.amazon.com/gp/aw/d/1609618025/ref=mp_sim_p_dp_3?pi=SL500_SY125&qid=1347257908&sr=8-1)


I think this article is great. The author asks a lot of interesting questions. Then he postulates some theories around what is known and what is practiced. I'd love to see some research on the cool down effect planned over a periodized season. I would think the people who put in cool downs after intervals, tempos, races, etc will be more prepared for end-season tapers and championships than their non-cooling down counter part.

Awesome you'll do great! The two books I used to get an idea of my custom training plan were https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY , Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program https://www.amazon.com/dp/1609618025/ref=cm_sw_r_other_apa_tgoNybD4BWG66 and you could use the running chapters from Be Iron Fit: Time-Efficient Training Secrets For Ultimate Fitness https://www.amazon.com/dp/1599218577/ref=cm_sw_r_other_apa_AhoNybMDF2E54. I'd recommend reading and then blending to make a plan that works for you. I didn't agree with all the run fast tips so blended with others. Also try and get these in paperback as there are charts and such that are hard to read via ebook version.

Good luck!

Here are some books, but nothing specific to injuries.

If she likes the Oatmeal, this is a must-have.

The Terrible and Wonderful Reasons Why I Run Long Distances

The classic. It's a good read. Take the science with a grain of salt.

Born to Run

Bill Rodgers auto-biography. An entertaining read, but not greatly-written.

Marathon Man

If she's science-oriented, this is a great book. I love this thing:

What Comes First, Cardio or Weights?

I love my backbeat Fit 2100's...

Bluetooth... easy to use... sync perfectly with my Tom Tom Spark Music watch.

I honestly have never once been bothered by the band at the back.

I did have an issue after 3 months with charging and they sent out a 2nd set (part of the warranty cover).

2nd set have been fine for 4 months now.

​

I've used in heavy rain and sweat a lot without any issues.

UK Amazon link.... cheaper in the US...

https://www.amazon.co.uk/Plantronics-BACKBEAT-2100-Bluetooth-Ear-grey/dp/B07FTTPVGG/ref=sr_1_3?keywords=backbeat%2Bfit&qid=1567537615&s=gateway&sr=8-3&th=1

Seek out free yoga. Some restaurants do it for free and have brunch after. So there is kind of a n agreement that you buy brunch.

If running at night or when dark ..... get a good headlamp. One with a red blinky in back. They cost about $100 for a really good one. I never regretted getting one.

These style of gloves are awesome:

https://www.amazon.com/gp/product/B015T1X75Y/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1

They have 4 modes because your hands will warm up during a run. Start fully covered, then fingerless when warm. Then if still get too hot, pull the wrist piece up over the thumb so palms are partially exposed. Then mode 4, put them in your pockets.

Here's a good place to start if you want to learn about different types of training and adaptation. It also has a good calculator that will help you determine the best paces to run to see improvements in specific areas.

http://www.mcmillanrunning.com/training1.htm

From here, if you want to learn more, you should check out a book or two. I haven't read it, but Daniels' Running Formula gets great reviews. I have started reading Noakes Lore of Running, which is a thick tome of research findings and exercise physiology, combined with the experiences of the author and a number of experienced athletes. It will take a while to get through it and internalize everything, but I don't think you can do much better than those two books if you really want to learn how to get faster.

There are some plans in the following two books:

1. Relentless Forward Progress
   
   
2. Hal Koerner's Field Guide to Ultrarunning
   
   I personally didn't follow any plan but made sure for the training to be specific - on trails similar to what I expected in the race and with similar elevation gain per mile. I focused on back to back long runs on weekends, a lot of climbing, and less on the distance. I don't think I ever did more than may be 45-50 miles per week for any of my 50 milers or 100K races but made sure to hit close to 8,000-10,000 ft of gain per week on my peak weeks.

Thanks for doing this Kyle! I think it was advertised as "for beginners" but there's a lot to learn for anyone (well, for me. I'm not a beginner but I still don't know much.)

1. I use gu as fuel. I don't run far enough to require that many--with the exception of my marathon, I think I've maxed out at 2 per long run. So I don't typically run into digestion issues. To be honest, the reason I picked gu is because it has the smallest packaging and I started using these things before I ever heard of a spiebelt (or similar) so I wanted something that would actually fit in my pocket! What I dislike most about them is the packaging. But I'm not sure I'd get around that by using something homemade either; I'd have to wrap it...?
   
   
2. I have not tried "real food" during running. I use real food while cycling, in particular during cycle touring, which is long but easy-paced. In that case I just have a bunch of normal food (I'm particularly fond of croissants with cheese, and mixed nuts) in my pockets or in my "snack box" that's strapped to my bike. Also, when I'm riding my road bike, a lot of my cycling friends will show up with a banana in their jersey pocket.
   
   
3. I'm not super-concerned with eating "natural" but part of that is probably because my gel consumption is relatively low. I guess this may change. Have you seen this book, Feed Zone Portables?
   
   Edit: I have a question regarding timing. Let's say I'm doing a long run or marathon (I'm pretty much never doing to do an ultra). Let's say I want to eat a gel every 30 min. Do I really need one 30 minutes into the run? Or can I go for the first hour without anything, and then eat every 20-30 minutes after that? That's what I always want to do based on how I feel, but I'm not sure if it's right. Often I force myself to have one after 45 minutes.

I needed to pick up a couple extra pair of running shorts, so I went the budget route and snagged two pairs of Soffe shorts for less than $20.

Pros:

• They're crazy inexpensive (like half the price of the least-expensive sale shorts elsewhere).
  
• They're legit spring/summer/fall running shorts (assuming you're OK with the low end of the inseam scale).
  
• They're surprisingly comfortable—I probably wouldn't race in 'em, but I've gone on plenty of 8–9-milers and felt just fine.
  
• They're standard issue for the US military, so it's probably safe to assume they're bulletproof (probably).
  
  Cons:
  
  
• No drawstring! Don't screw up and buy too big a size, I guess.
  
• No side split! OK, fine, this is more of a want than a need.
  
• Despite being military standard, there doesn't appear to be an easy way to stash a 1911 in them, unless that key pocket expands way more than I expect it to.
  
  In all seriousness, if you need some extra warm-weather shorts, you're not gonna go wrong with these things, and your wallet will thank you (now put down your talking wallet and go run).
  
  (Side note: if you want to read some hilarious Puritan commentary, just Google "Ranger panties" to get endless blog posts about Soffes and how very, very uncomfortable they make people.)

I would avoid getting her a new Garmin - though it's an incredibly thoughtful idea, she may have a different one in mind! Instead, perhaps a gift card to a running store or a card with an "IOU a running watch of your choice" message. I say this only because I did an incredible amount of research before buying my watch and was pretty set on that choice.

Otherwise, I'd recommend a FlipBelt (I just bought one for myself and I LOVE it.)

Or a runner's cookbook? ONE and TWO

My bluetooth headphones are these £19 Anker ones from Amazon. Im not an audiophile but i think they're really good value. Definitely sound good enough for me.

I listen to audiobooks for slow runs and for the first 80% of my long runs. Music for the end of long runs and for faster runs.

11mi. [2E, 2x(1T, 1min rest), 30min E, 2x(1T, 1min rest), 2E]

The run was gloriously cool. Like 43° cool. Like "glad I grabbed my running shell on the way out" cool. We haven't seen temps like that this season yet.

I'm continuing my experimentation with fueling for long workouts. I ate a Cinnamon Apple Rice Cake from "Feed Zone Portables" (150cal, 35g simple carb) ~15mins before this morning's run. Felt good until mile 9. Then couldn't hold my easy pace. No GI issues. Think I'm going to try 100cal/hr next >2hr workout.

If you haven't heard of Noakes, get lore of running. Seriously, buy it now. It is without a doubt the best book ever written on running. It also goes into great detail on the subject of hydration, which Noakes is an expert on. Some of his work is perhaps a bit new to be found in mainstream coaching and sports medicine textbooks, but it should be. Particularly relevant here is his research on exercise-associated hyponatremia (here's a good review) - the important lesson is that drinking too much can be just as bad as not drinking enough, and the body is generally pretty good at knowing when to hydrate. Here's a good summary of Noakes' advice.

Awesome thanks. And great gif!

I'll definitely read the FAQ. Since I have no experience running, I have no idea how tough this is actually going to be. My only comparison is starting hockey four years ago having never done it before. It's easily the most intense workout I've ever experienced. Having learned to push through your body saying "dude, what the fuck, this isn't cool anymore", I'm not as worried about the discipline aspect of it. The thing I'm most worried about is getting fatigued or injured and having my schedule slip. It's so tight, I can't afford any mistakes.

I recently picked up this, because I write software all day and my back is always tight, and it's awesome. I also just picked up some running shorts and shirts today, so the only other major purchase on my list is shoes. I think I'll wait until I'm up around 5+ miles before making that purchase.

I can keep people updated -- maybe do a weekly update on my progress -- if there's interest.

Podcasts, audiobooks... I like the Dax Shepherd and Conan O'Brien podcasts. Any good history audiobook, the Dan Carlin Hardcore History podcast is great. They have to engage my brain just enough that I don't think about running, but not so complex that I have to strain to understand.

I use "hook" style sport headphones that are bluetooth, but have the batteries and controls built in to the headphone and not the wire. The wire just hangs. These are my current, favorite, set because they have noise isolating memory foam inserts. and are only $20 but I keep an eye at out 5 below or TJ Maxx/Marshalls for headsets that are sub $20 and meet my basic criteria: Hook style so they don't fall off... no dangly box on the wire that bounces and increases cable stress.

I have 4 different sets I keep in gym bags, vehicles, coat pockets etc. Chinese sites like banggood or gearbest also have really cheap headsets (if you can wait 6 weeks). I have found the $10 (or less sometimes) and $20 headphones are nearly as good in sound quality as super expensive headsets... mostly because they come out of the exact same factories in China as the same expensive headsets. Since I use these for running, they don't have to be Sennheiser Orpheus/HE1's which cost $54,000, the road is too noisy, bluetooth doesn't really allow for ridiculous fidelity, and I am cheap.

Hey, I'm 43 and just got into running last year. It's been an amazing journey and the benefits in my life are innumerable. I have done a couple of half marathons with the same mentality as you... not fast or anything, just get through it. But I really caught the bug and now want to see how much I can improve but without going full on Pro athlete regimen.

I picked up the book Run Faster, Run Less

What appealed to me was the idea of only running 3 times a week. I found when I was trying to do a lot of KM's I was getting some niggling injuries because my legs still weren't up to it and let's face it, I'm getting older. This book has given me a bit of focus and I know I can trust the speeds I run at won't injure me (hopefully) and the rest between runs gives my body time to recover nicely.

It has plans for 5k,10k, half and marathon distances and explains the necessity for Speed work, Tempo runs and slower long runs. There's a ton of stuff out there and it can be quite mind boggling but this one has some science and real world experience behind it that appealed to me.

Here are a few possibilities to explore:

(1) You're not doing enough strength training. Having big ol' muscles helps stabilize your other muscles. An expert would put you on a treadmill and show you that many of your muscles aren't stabilizing the others as they should.

(2) Look up Active Release Technique and you'll see all the sorts of things that can happen to a muscle over time, especially if you were inactive for a long time as is implied in your post. A physical therapist can work these things out rather quickly. Make sure you see a PT with a specialty in sports-related injuries.

(3) Running form. Small issues are exaggerated over longer and longer distances and as your muscles stretch during a long run. I don't think I need to say much about this besides the recommendation to get a running coach.

(4) If you have been sedentary for a while, your muscles/tendons will still require a few more months to regrow into runner's form. Your bones will take more like 9-21 months.

(5) Stretching is good, add a foam roller. Use YouTube videos and this foam roller: http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_1?ie=UTF8&qid=1408324025&sr=8-1

Hope this helps. Just some guesses and general advice.

Got the Garmin Forerunner 25 for $130 this past weekend and I'm loving it. GPS is crazy accurate and the battery so far is holding a great charge (it's still reading as full after only the initial charge on Saturday and several runs between then and now). Syncing with mapmyrun is instant once I get back to my place and it syncs with my phone.

My girlfriend got new shoes, ONs. Anyone have experience with them? She tried on about half a dozen this past weekend at our local running store and instantly liked the ONs. We've been doing a lot of trail running recently though and she's had issues with rocks getting caught on the bottom.

Oh, and what do people think of these running shorts? They're so damn cheap I want to buy like a dozen.

Plantronics Backbeat Fit ~$95 : http://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBSO/

Have gone through a few other wireless options and these have been the best so far - fit is great, sound is ok, looks hot.

I'm a rather sweaty person and I wear Mpow Flame headphones when I run, and they're great. Like, I'm sure audiophiles wouldn't be happy, but they play my music and podcasts and keep me happy.

I recently read Feed Zone Portables. It's "a cookbook of on-the-go foods for athletes". I can recommend it just for the first few chapters, which discuss fueling and hydration needs and how to go about thinking about these things in a very practical, scientific way. The rest of the book consists of something like fifty recipes: things like rice cakes, little rolls, and "two-bite pies". Anyway, it's all good "real" stuff. I'm looking forward to the opportunity to experiment with a few of them myself.

Well funny you would say that, because Bryon has written a fantastic book on how to train for an ultra called "Relentless Forward Progress". You can go out and spend all you free time running and training, but that is not the only way to be a successful runner.

I wear a cloth arm band like this: https://www.etsy.com/listing/197753442/cell-phone-running-armband-pouch-sleeve?gpla=1&gao=1&utm_campaign=shopping_us_Speedzter_sfc_osa&utm_medium=cpc&utm_source=google&utm_custom1=0&utm_content=9612805&gclid=Cj0KCQjwl7nYBRCwARIsAL7O7dFRTRrB3oQ9RVT6g2O1QuTvAbWynBIGZbntsfKnIBvkXzmQtL66bysaAohMEALw_wcB

On top of that, I also put my phone in a zip lock bag because of how much I sweat. Then I use wireless headphones. Which again, because I sweat a lot, took me a minute to find a good pair that could handle a lot of sweat. Been using Beat Back Fit's for almost a year now and they still work like they are brand new. Highly recommend them.

https://www.amazon.com/gp/aw/d/B00KJLMBSO/ref=mp_s_a_1_13?ie=UTF8&qid=1527694916&sr=8-13&pi=AC_SX236_SY340_FMwebp_QL65&keywords=plantronic+backbeat+fit

Bought these Anker headphones from Amazon a while back and can reccomend for running:
https://www.amazon.co.uk/dp/B01N6DC2ZE/ref=cm_sw_r_cp_apa_JED7BbSTA63XH

Come with a variety of earbud sizes which I would recommend experimenting with to make sure they are comfortable and stay in your ear. Battery life is good and the volume control is smaller than other Bluetooth headphones I've used, so doesn't feel heavy and smack you in the face. Also comes with a small clip which I use to keep the volume control in one place attached to my collar. Bluetooth connectivity is good and sound quality is decent but nothing mind blowing if youre an audiophile. Hope this helps.

The Terrible and Wonderful Reasons Why I Run Long Distances is one that I love. Easy to read and he feels very much like an everyman.

Friend recommended these to me and I've liked them. They stay in my ears and are comfortable.

As others have said, your daughter will be better prepared by taking self defense classes and running with pepper spray - the kind that straps to her hand so that it's right there should she ever need it. I like running with this one: https://smile.amazon.com/SABRE-RED-Pepper-Spray-Protection/dp/B002E6RERU/ref=pd_nav_hcs_bia_i_1?ie=UTF8&psc=1&refRID=ZGD2BQJ5ZW8XTKXWH1WR

3 things for me. 1. http://www.amazon.com/Foot-Massage-Great-Backs-Hands/dp/B002QEY6NK/ref=sr_1_1?ie=UTF8&qid=1345061596&sr=8-1&keywords=foot+massage+ball
2. The frozen water bottle.
3. yoga, particularly the moves where you put a strap around the foot and pull and get a great stretch.

Honestly, I didn't even remember I got rid of it until I read this post. It's been about 3 weeks now, thanks :D

Running three days a week and cross-training at least two is the basis behind the book Run Less, Run Faster. The authors have you doing speed work on a track instead of the hills you're running, but you're fairly close to the "FIRST 3-plus-2" programme already. The book is not well-regarded by others on /r/running (in spite of the fact that the authors did studies which show it's effective) but I'm about twelve weeks into their "novice marathon" programme and it's treating my injury-prone legs very well.

You don't need to buy the book, the high points is that the two days a week of intense cardio will pretty much compensate for the aerobic base you normally achieve with extra miles at an easy pace.

Oh, and be sure not to do your long runs too fast. Run Less, Run Faster has them faster than most plans, it usually has you running them at only 9 to 28 seconds per kilometre slower than your marathon pace. But 6:30/km is only 7 seconds slower than your marathon pace for a 4:30 finish.

1. Plantronics BackBeat Fit BT headphones are pretty awesome: https://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBSO?th=1

I'm kind of fond of The Grid roller. As a bonus it's hollow so when I travel I can stuff my socks and underwear in it and still fit it in my carry-on. I just wish it was slightly longer sometimes.

My favorite running gear below. If she doesn't have anything from the categories, these might be worth your consideration.

• $60 - Plantronics BackBeat FIT 2100 Wireless Headphones
  
• $300-350 - Garmin Forerunner 245 Music
  
• $20 - Spibelt
  
• $35 - Nathan SpeedMax Plus Handheld Flask

Hey, I also had the same problem and found this knobby rubber ball thing to roll out your arches (where you are describing your pain). Check it out if you're still having issues.

Due North Foot Rubz Foot Hand and Back Massage Ball Green https://www.amazon.com/dp/B002QEY6NK/ref=cm_sw_r_other_awd_kPo6wbJWTKK6R

It also works GREAT after wearing heels, it's like a foot massage you can give yourself.

Going sub-40 requires interval training and solid weekly mileage. There are no shortcuts or secrets. It will take time. You first have to get sub-44, then sub-43, then sub-42, and so on. Pick up one of the major training guides like Pfitzinger ,
Daniels, or Hudson. You can get any of these used for a few dollars, or new for not much more. While there are endless debates about which plan is best, you're just trying to get under 40:00, not qualify for the Olympics, an any of these will help you do that.

I love these running shorts for Soffe. It's technically men's but I have about 7 pairs of these. Very light, built in liner and soft (but not wide) elastic that doesn't give me muffin top.

For indoor use, I wouldn't use cell phone or even GPS watch. You'd be better off using the watch.

Relentless Forward Progress has good advice and several different training programs.

Running Through the Wall has lots of personal accounts by "ordinary" ultrarunners telling their stories. It's inspiring and gives a real sense for what it's like to run a 100 miler.

I think you're better suited with a can of pepper spray than a knife.

I have a small can with a hand strap that I like.

I'm not aware of any states that ban it outright, though it's possible some might have limits about strength or size.

I’m actually pretty picky about my headphones I use for most things and am not afraid to spend some cash to get good ones. However for running I got a pair of these off Amazon for $20 :

Mpow Flame Bluetooth Headphones Sport IPX7 Waterproof Wireless Sport Earbuds, Richer Bass HiFi Stereo In-Ear Earphones, 7-9 Hrs Playback, Running Headphones W/CVC6.0 Noise Cancelling Mic, Red https://www.amazon.com/dp/B0753GRNQZ/ref=cm_sw_r_cp_api_i_jAu4DbSN6APQ3

Sound is not bad but nothing to write home about (just fine for running). The Bluetooth connection has always been solid and no problems with sweat or water. I love not having to worry about expensive headphones when I workout. I’ve had mine over a year and now if I were to accidentally step on them or drop a weight on them in a workout, oh well, just another $20 to get a new pair.

They aren't earbuds (they are over the ear), but I switched a few weeks ago from the LG Tone (the neck band bouncing was driving me crazy) to Plantronics BackBeat Fit and I love them. Other than hearing music in my ears, I can hardly tell that I'm wearing headphones. And with the over the ear design, they don't fall out.

SABRE RED Pepper Gel Spray - Police Strength - Runner with Adjustable Hand Strap (Max Protection - 35 bursts, up to 5x's More) https://www.amazon.com/dp/B002E6RERU/ref=cm_sw_r_cp_apa_t-pdAb0H8NQ03

Just to throw out a different idea, what about barefoot running? You should be able to get Ken Bob's book at the library. I've never ran barefooted myself, I don't personally condone this idea at all, just another possibility for running on a budget.

Alternatively: I have a Foot Locker gift card with $63 on it. If you want it, private message me your address and I'll send it to you (assuming you live in the United States).

Engo patches are the bomb! Disclaimer: they may be masking a more serious problem (e.g., form, bad shoes, ramping up to quick) but if it's just that one spot, might be worth a try...good luck!

I used to get blisters under the arch on my one foot. Here are some things that really made a difference for me:

• I started using these Engo patches and haven't had any more blisters in the arch area.
  
• Waterproof moleskin tape mentioned in another comment have made my toes so much happier. Combine that with the Injini socks and I've been able to do longer, blister-free runs.
  
  I also used to have a pair of Newtons with a really wide toe box and noticed I was getting more blisters with them. Switched to a shoe that was a bit narrower and that seemed to make a difference too. So as others have said, make sure the shoes fit and are laced well.

PF struck in late September. Tried to fight through it for two weeks and had to give in. Tried to just stay off of it as much as I could and added more cycling through October and into Nov. It seemed to get worse. Early December I started rolling it and being more careful to stretch it every day, and as of early Jan I'm working back up the running.

I believe my old shoes/insoles were largely to blame. Instant relief when I changed. I was reluctant to do so as they were still in pretty good shape but the slight loss of arch support wrecked me, as far as I can tell.

This http://smile.amazon.com/gp/product/B002QEY6NK and this: http://smile.amazon.com/gp/product/B00T69CWFW are must haves. The first week of using them a few times a day was pretty rough but after a few weeks it's night and day difference.

I don't know if I'm a "heavy sweater" but I run 3 miles every other day with these

They are currently on sale and are very comfortable

"They say" you should only increase your distance by 10% per week. That puts you at about 17 weeks to go from 15 to 60 miles. That doesn't include rest weeks every 4th or 5th week, which is smart. So add another 3 or 4 rest weeks in there that you're not upping your mileage. Let's say 21 weeks, total. Which is within the 30-31 weeks you have alloted. It doesn't account for injury.

Read "Relentless Forward Progress". It has some Ultra training plans in there. http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903

I accidentally proved that these headphones are very, very water resistant.

Story time: I bought a pair to use on vacation, and was listening to podcasts on the drive while my wife took her turn to sleep. We were caught in some major storms on the last part of our drive, and it was still coming down really hard when we pulled into the hotel in the middle of the night. The hotel didn't have a covered place to unload, so we parked as near as we could to the front door, grabbed our stuff and made a run for it. She got us checked in while I went back out to move the truck to a real parking spot. Somewhere in this, my headphones fell off and landed on the sidewalk in front of the hotel.

I got the truck parked, and I realized I didn't have the headphones anymore. I looked around the truck and didn't see them, and I was hoping they were inside with our stuff. I got into the hotel and looked through what we carried in, but couldn't find them. I was already soaked, so I went out with my phone flashlight and looked around. I found them after a couple minutes by where we unloaded in a puddle in the middle of a massive downpour. They were outside for probably about 10 minutes in a giant thunderstorm, and they're totally fine. If you're looking for a cheap pair of headphones that will stand up to sweat and rain, I'm sure these will do the job!

If you are interested in the theory behind training for distance running, Daniels' Running Formula has a good introduction. Noakes' Lore of Running has some more detailed information.

This belt was a game changer for me. I wear it in the small of my back. Works perfectly.


https://www.amazon.com/gp/product/B01M17PHO4/ref=ppx_od_dt_b_asin_title_s00?ie=UTF8&psc=1

One of my favorites. He actually expanded this into a full-length book of comics and stories related to running. It comes out the end of the month, and I definitely already have my copy pre-ordered.

I like the Plantronics BackBeat Fit They are good quality for the price

Do you do any massage work on your calves? There are many muscles in the calves that attach to different spots in your feet and, if they build up scar tissue/tightness, they can create foot soreness.

http://athletestreatingathletes.com/self-muscle-massage-pt-1-the-calf/

https://www.youtube.com/watch?v=cl23kKc317E

You can also try a foot massage ball. It feels good, though usually for me the calf muscles are more key.

EDIT fix link

Did you know Amazon will donate a portion of every purchase if you shop by going to smile.amazon.com instead? Over $50,000,000 has been raised for charity - all you need to do is change the URL!

Here are your smile-ified links:

this book?

---

^^i'm ^^a ^^friendly bot

Definitely. I use a lacrosse ball though. I also use two of them taped together to roll up and down my legs (think ball on ground, me rolling on top with my weight). The massaging is supposed to prevent less flexible scar tissue from building up in your muscles. You could also use one of these foam rollers or these massage sticks

These.

http://www.amazon.com/ENGO-Blister-Prevention-Patches-Count/dp/B003URZNW0

I used to get blisters on my heels every single time I went hiking. I haven't gotten a blister there since. They're just stickers that you put in the inside of your shoe at the affected area. The sticker is slippery, so there's no friction on the skin, and no blister. And they have a money back guarantee. This is the only thing that ever worked for me and it was a perfect solution. (I'm also a sweaty beast)

Best combination of quality and price:

https://www.amazon.com/Mpow-Bluetooth-Headphones-Waterproof-Cancelling/dp/B0753GRNQZ/ref=sr_1_3?ie=UTF8&qid=1542289969&sr=8-3&keywords=mpow&dpID=41JM2nFt2VL&preST=_SY300_QL70_&dpSrc=srch

Lore of Running has a great marathon training schedule.

Lore of running is go to book at the moment

Its more of a bible of everything you wanted to know about running, besides just a how to guide. Written by a practicing medical doctor, he goes into such depths that you can take guidelines from any book (including his own), and fine tune them to be perfect. Only possible when everything from how the muscles work to altitude training myths are explained to you hard evidence.

Probably something like the Backbeat Fit, which I also like quite a bit.

Similar situation, same story with the Jaybirds. Decided to try a cheap mpow set.

I bought them in the spring - still going strong now. Not the best sound quality, but not too damn bad either.

If you want to do a lot of swimming, or possibly bike sessions as well, I would recommend looking at either FIRST/Furman or modify Daniels for 4-5 days a week.

This is the one I have: http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_2?ie=UTF8&qid=1372212962&sr=8-2&keywords=foam+roller

I love it, and sometimes use it on days I don't run as well.

Its not a shirt but this might also be a good present... Basically a comic book about running by the oatmeal.

http://www.amazon.com/Terrible-Wonderful-Reasons-Long-Distances/dp/1449459951/ref=sr_1_1?ie=UTF8&qid=1417538729&sr=8-1&keywords=OATMEAL+WHY+i+RUN+LONG+DISTANCES

1. I needed to replace mine fairly quickly. Within 2-3 weeks. (One reason I stopped using them). I sweat a whole bunch on mine last year, eventually the headphones stopped working. I suspected it was related.
   
2. Dry them out after every use - I believe (don't quote me on this) you could use a little rubbing alcohol to help.
   
3. I would grab the 'official' ones, simply because they wear out so quickly...I can't imagine how quickly the cheap ones would go.
   
4. Yea, I ended up purchasing these: https://www.amazon.com/gp/product/B00KJLMBSO/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1 and they have worked beautifully.
   
   I used two separate sets of headphones that used the comply foam tips, and both times the foam tips were trashed within two weeks. I didn't want to spend a ton of money of them so I found the over-the-ear ones to work well.

I use a ball with spikes on it and use it to massage the underside of my foot.
https://www.amazon.com/gp/product/B002QEY6NK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

As for exercises, my favorite is standing on one foot on an elevated platform barefoot, not too high. Be right at the inner edge of it. Then slowly dip maybe for about 10-20 reps for 3 sets. You're forced to maintain your arch. Then switch.

My other favorite one is doing single leg deadlifts. But use a theraband and attach it to your standing leg while also attaching it to a pole, that way it's forcing your leg to point outwards as you dip. For example, if you'll be standing on your right leg, the pole will be on your right.

A slightly more advance method would be to do the opposite. If you're standing on your right, you'll attach the band to your left. That way, as you dip, you also have to force your leg and thus your arch to not collapse as you dip.

Depending on her sense of humor, I'd recommend the Oatmeal comic book on running - http://www.amazon.com/Terrible-Wonderful-Reasons-Long-Distances/dp/1449459951

Relentless Forward Progress by Bryon Powell. All you need.

https://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903

I always run with pepper spray if I'm alone. You can get it on Amazon for $8 (http://www.amazon.com/SABRE-Jogger-Pepper-Spray-Strap/dp/B002E6RERU/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1343664936&sr=1-3&keywords=pepper+spray). It comes with a strap so it literally sits on your hand, you don't even have to grasp it.

I use this one. It is good.

https://www.amazon.com/gp/product/B0753GRNQZ/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1

I recommend these, similar to the Beats Wireless.

Looks like you want this book.

I'm sure you've either read or been recommended these, but here goes:

Eat & Run by Scott Jurek

Born to Run by Christopher McDougall.

The Oatmeal's Book

I use these bluetooth headphones they are under $100 and work very well

No problem. :)

You might also enjoy this book, it goes in more detail than the article.

for someone wanting to become a serious coach I'd personally recommend Lore of Running by Tim Noakes
http://www.amazon.com/dp/0873229592

Yeah, they make it for runner too: http://www.amazon.com/SABRE-Jogger-Pepper-Spray-Strap/dp/B002E6RERU

Yeah I bought one of these babies, so I'll see how that goes.

Heck yeah! It's out of stock on their site, but amazon has it!

I have Plantronics Backbeat FIT headphones and love them. Only had them for a couple months, but they've been soaked with sweat many times and have had no issues.

http://www.amazon.com/gp/product/B00KJLMBSO are the ones.

I run with a small can that came with a little wrist strap thing (You can see it here)

Watch a video or two of how to use it. And if you do, run to a safe place and call 9-1-1 afterward (especially if you used it on a human as it can cause an allergic reaction).

[The Terrible and Wonderful Reasons Why I Run Long Distances] (http://www.amazon.com/Terrible-Wonderful-Reasons-Long-Distances/dp/1449459951)

I run in rain, snow and non life treating hail. Basically until there is no lightnings I'm fine. I run with iPhone 6 as well and my method is to put it in to a zip bag, the same as you would use on the airport for liquids and comsetics. Touch screen still works trough the bag and I am using bluetooth headphones so there is no need for any connectors going into the bag. As for the headphones I am using cheapest decent ones that I don't mind destroying. Currently I am using Anker Soundbuds Slim which I bought for £18 and they still going since June last year so pretty much trough all the seasons.

You might want to look at Racing Weight (http://www.amazon.com/Racing-Weight-Lean-Performance-Series/dp/1934030996) - I haven't read more than a few pages in a book store yet, but its on my list to pick up and has some recipes indexed in the back.

I also just finished Eat and Run (http://www.amazon.com/Eat-Run-Unlikely-Ultramarathon-Greatness/dp/0544002318/ref=sr_1_1?s=books&ie=UTF8&qid=1410305278&sr=1-1&keywords=eat+and+run) - The last chapter or two is all vegan recipes, if you're into that sort of thing.

Worth every penny.

And here I thought the stickers came from here

http://www.amazon.com/Terrible-Wonderful-Reasons-Long-Distances/dp/1449459951

This one?

You haven't really discussed what your training base is (weekly mileage, how long you've been running). Have you read Relentless Forward Progress?

http://www.amazon.com/SABRE-Jogger-Pepper-Spray-Strap/dp/B002E6RERU/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1343971868&sr=1-3&keywords=pepper+spray

I'm considering this one: http://www.amazon.com/SABRE-Police-Strength-Pepper-Spray/dp/B002E6RERU

Here ya go, some folks in my running club carry these (or attach it to their hydration belt): http://www.amazon.com/SABRE-RED-Pepper-Spray-Protection/dp/B002E6RERU

You can buy a canister with a hand strap to make it harder for it to be grabbed off you.

Am I supposed to wear underwear with these Soffe shorts?

I got the exact same blisters due to my shoes' insoles getting jagged edges. Here's what fixed it for me (YMMV):

1. Blister patches that you stick in your shoes to cover up whatever is rubbing against your foot:
   https://www.amazon.com/dp/B003URZNW0/ref=cm_sw_r_sms_apa_i_3lBWDbYQKRAEC
   
   
2. Wright Socks
   
   
3. Body Glide

Another vote for the GRID torture device foam roller.

Link without referral codes.

anker soundbuds
https://www.amazon.com/gp/aw/d/B01N6DC2ZE/ref=mp_s_a_1_1?ie=UTF8&qid=1527547929&sr=8-1-spons&pi=AC_SX236_SY340_QL65&keywords=anker+headphones+wireless&psc=1

They make these to. MPOW

Those are cheap and durable: Mpow Flame

Any running or sporting goods store will have one. I believe Target carries them too. Or check amazon.

There are a couple styles -- the cheaper, flat foam ones aren't quite as rigid and wear down more quickly, but they're functional -- I use one of these, because I'm broke. The nicer ones (like this) are sturdier and probably work a bit better (but also will hurt more when you first use them).

I was a Jaybirds devotee until they died and replacing them wasn't in the budget. Tried these [https://www.amazon.com/gp/aw/d/B01N6DC2ZE/ref=mp_s_a_1_12?ie=UTF8&qid=1498054412&sr=8-12&pi=AC_SX236_SY340_QL65&keywords=anker] and was so impressed I didn't buy new Jaybirds even when I had an opening in the budget.

Try one of [these] (http://www.amazon.com/The-Grid-Revolutionary-Foam-Roller/dp/B0040EGNIU/ref=sr_1_4?ie=UTF8&qid=1323795998&sr=8-4). I had something similar where after running I couldn't walk up or down stairs. Everything else I could feel it, but it was generally OK. Mine was self diagnosed ITBS, and I started using a foam roller after every run on my outer thigh just above my knee working out any knots. There are days my knee will still be tender, but I have no major problems even after long run days.

Honestly, I've tried a lot of headphones for running. Expensive, cheap, all different styles - the best for me are the cheapo $30 pairs from amazon. I'm not afraid to break them and they sound fine for running. I bought 3 pair like a year + ago thinking they'll probably break sooner than expensive ones and i'm still on the first pair.

On this pair right now. I also have the Anker ones which are better quality but I haven't needed them yet as the first pair hasn't broken yet.

​

EDIT: for reference, I run ~40 miles per week and 5 or 6 times per week and I'm an obnoxiously bad sweater.

Brad Hudson's Run Faster from the 5K to the Marathon is all about designing your own training plan, with a big focus on injury prevention.