(Part 3) Best products from r/running

Most importantly Listen to your body. I can promise you that you are pushing yourself hard enough but you may also be pushing yourself too hard. Here's some advice to improving your 5k times since you asked:

• try to run every day. Get used to running as many days that are possible but remember to slow down and not push yourself too hard so that you exhaust your legs. This is building an aerobic base which you will be extremely grateful for when you start working on your anaerobic workouts (hill workouts, intervals etc.). If you have a hard time running a set distance in miles (I do) just do a set amount of time (20 min, 30 min) and don't give a hoot about your pace just listen to your body and how you feel. This game is about gradualism and there is no shame in going slow.
  
  
• Rest days are necessary if you think they are necessary! You are the big kahuna in your training program!
  
  
• Be careful not to burn yourself out. There is a thing called pushing yourself too hard and everybody can do it no matter the fitness level. Typically though (and I can say this because I have fallen into this trap) it's people who don't want to accept their current fitness level. You may be a 10:00 miler but think you're a 9:00 miler but you won't improve until you accept your current fitness state. Be honest with how you feel and you will notice improvements within a couple weeks.
  
  
• No smoking. Weed/cigarrettes/whatever. Smoking damages your lungs which decreases your cardiac efficiency. If you like the herb though invest in a vaporizer. Your body will thank you. Other substances like alcohol or harder stuff which I won't mention will stress your body out so be mindful of your indulgences.
  
  
• Control your breathing. I used yogic breathing excercises such a as pranayama to get control of my diaphram. The amount of air you can intake is proportional to your cardiac efficiency. The burn you feel in your legs when you sprint is from lactic acid build up due to lack of oxygen (because your cardio [oxygen intake for your muscles] can't keep up with your muscle contractions, this is how you burn yourself out, aka acidosis) learn to read your body and how fast you can go comfortably for a set distance. "i can run 3 miles at an 8:00 pace if I push myself. At the end of my run my heart rate is 33 beats per 10 seconds so that's about 198 BPM"
  
  
• Improving cardio fitness is all about your heart rate efficiency. In the beginning of accruing a large enough aerobic base, let's say 40-50 miles a week (this depends on how serious you want to be can be less but the larger the base, generally, the faster you can go think of a pyramid /\), be mindful of your heart rate and check it at the end of each run. This will help you later and is just fun to guess when you track it enough. Personally and from the advice of my cross country coaches it's best to get your base in before you do things like hill workouts or intervals.
  
  
• During your aerobic base period make sure to change tempo and distance (within reason). Vary it up and do days at faster pace for less distance and days at a slower pace for longer distances. Keep your heart guessing and it will respond and improve
  
  
• stride outs at the end of a run are very useful to get your form down and to get that heart rate raised. this is not a sprint ( I do like 4 - 8 40 meter lengths at 75% with a recovery jog in between)
  
  
• NUTRITION IS SO IMPORTANT. Carbs are your friends! Simple sugars before you run and after you run ( I like to have a few dates before a run and a nice slice of watermelon after [it's just the best on a hot day]). Simple sugars before hand so you have easy to burn energy for your run and simple sugars after your run so can accelerate the recovery for your muscles (sugars clean out lactic acid buildup from your run and this decreases your recovery time from your runs) and of course within an hour or two after your run make sure to get a nutritious meal with a good source of protein.
  
  
• Okay I have mislead you. The most important thing is to enjoy yourself! If your runs are a chore you are less likely to continue and less likely to improve your times! I use it as a release. There's a saying that goes something like, "Running; It's cheaper than therapy."
  
  Resources:
  Healthy Intelligent Training guidelines from an olympic caliber coach Arthur Lydiard I reccommend this book, though it doesnt' give you a training schedule it explains how to, most efficiently, improve your times and achieve your running goals no matter the distance
  
  How to Use Fitness to Create Mental and Physical Strength for Life - Brendan Brazier is pretty great. The thrive in 30 series is easily digestible and full of fantastic information for the athlete within
  
  What is VO2 max? nice summation of the physiology of high performance excercise
  
  Metabolic acidosis lecture (Warning! Techincal!)
  
  Natural running form
  
  
  I hope this post can give you something to take away! Though I have given you information that you may feel is beyond where you want to go these principles will help you achieve whatever your goal is in the quickest and most efficient manner. Don't be intimidated this is all about fun and challenging yourself in a healthy way!

>I see the whole run 15 min, then 30, 45 plan you have written out. I suppose that could work, I just have a different view I guess.

Arthur Lydiard's view on training > than your view on training

>The more all around fit you are (having tone in your arms, hips, quads, strong core) makes your body use it's energy more efficiently

Those things are all second to having a strong aerobic base.
Running lots of miles will make you use your energy more efficiently.

From Keith Livingstone's book Health Intelligent Training.
>The purpose of this phase was to systematically build the aerobic capacity to the highest level possible before commencing faster work. The biggest stimulus to the development of aerobic capacity is often uninterrupted time spent at higher aerobic or sub-threshold levels: especially with regard to the development of the very fine blood vessels in the running muscles (the capillary beds) and the muscular walls of the heart itself.

>While it's an established fact these days that repeated intense exercise bouts well over the level of the anaerobic threshold can stimulate "growth factors" in capillaries supplying skeletal muscle, (as long as sufficient recovery time is allowed between intense exercise bouts) it's also an established fact that the prolonged "acidosis" and muscle trauma that accompanies such exercise can be detrimental.

>More recovery time is required that could otherwise have been spent doing productive aerobic training, without such "down time." Even mild acidosis has been shown to disrupt the body's aerobic and anaerobic energy systems, the nervous system, and the function of cells. Training too intensely is like playing with fire. Aerobic training is safe and predictable. There is certainly a place for more intense work, later, when the time is right.

>...The trick was to do as much strong aerobic running as possible while improving week by week but not so much that general fatigue would result. Lydiard found that the best way to balance the weekly schedule was by varying the distances and efforts so the the athlete was always able to absorb the training and come back for more. The axiom here was Train, don't strain.

>...The running muscles would greatly increase their capillarization, their mitochondrial density, and their levels of oxidative enzymes. The maximal oxygen uptake and the anaerobic threshold would be pushed up as high as possible in the given time, without being pulled down by anaerobic running.

>The body would utilize more fats as fuel, sparing carbohydrates, and excess body fat would drop away, leaving the runner as a lean, mean, running machine.

Now I'm not trying to say that you should just neglect all around conditioning but running is the best way to get better at running.

>having tone in your arms

Tell that to Murray Halberg, a rugby injury left his left arm crippled but he was still able to win a gold medal at the Olympics in the 5000.

>Your comment on the cross training saying it is better than nothing...I take it further and say cross training 2-3 days per week and running 4-5 is better than running 7.

If someone can already run 7 days a week like wazoot is already doing, then it is better to continue running 7 days a week as long as you are smart about it and run easily when you have to, you will see much more improvement from running more. Everyone needs a day or two off of running every once in a while and doing some kind of cross training(I go biking) on those days is better than sitting on the couch and eating potato chips.

First, congrats on the race. You did well and you should be proud.

Second, you'll probably want a plan that you can tweak and modify safely. Basically you're gonna have to make something up. Hal Higdon's plans include a lot of intervals, which are the opposite of what you're looking for. Also, giving you just general weekly mileage goals will help you learn how to judge and pick your own mileage. See Daniel's Running Formula and Lore of Running.

Third, winter IS coming. Running outside 6-7 days/week is rather difficult if you have a lot of snow, so it's much easier to have a more flexible 5 day/week schedule. Some questions that need answering:

1. How many mi/week are you currently running? What has your mileage looked like for this season?
   
2. There is no #2.
   
   Let's say you're running 15 mi/week right now. Assuming your next race is in April, you'd want about 4 weeks before then to start toning down the volume and turning up the quality. This gives us until mid-March (say March 17). You have 21 weeks, if you take this week off (which you should).
   
   So in order (units are mi/week):
   
   

• 15
  
• 20
  
• 20
  
• 15
  
• 20
  
• 20
  
• 25
  
• 25
  
• 20
  
• 25
  
• 30
  
• 30
  
• 25
  
• 30
  
• 35
  
• 35
  
• 30
  
• 35
  
• 40
  
• 40
  
• 40
  
  That'll take you through 21 weeks and will gently build you up. If your current mileage is more than 15 mi/week (which I would assume it is if you're running 7km in 27:12), then you can just jump ahead.
  
  Base mileage isn't about peaking. It's about building up and maintaining (maintaining being the most important part). If you end up jumping weeks because you're able to run more than 15 mi/week right now, then when you hit 40 mi/week, just hold it. Hold it all the way through till the end. I'm guessing you're in high school? Just hit this mileage and stay strong. Focus on getting in your long runs each week, too.
  
  Now, since you're only running 5 days/week, you'll need something else to do on the other two days which will be core work: pushups, planks (LOTS OF THEM, front AND side), and pullups. If you can get to a weightroom once a week, start doing squats.
  
  And like I said in another comment about you:
  
  > He doesn't want to do any workouts between now and his racing season because it could (would?) cause him to peak too early. It's always easier to peak earlier; somewhat harder to delay peaking while actively doing workouts.
  
  And if you can ditch track this spring, do so, that way you can just build up mileage up and up and hold it all through the summer and come into XC and the following track season like a god.

This sounds almost exactly what I (a 28 year old male @ a solid 230) went through a couple weeks ago. As near as I could tell, it was the result of a combination of things:

1. Not running or having much physical activity for about a year during/after the birth of my son.
   
2. I had given the barefoot shoes a try and really gotten used to running or my forefoot. It did wonders for my runner's knee, but it was murder on my shins and calves to get used to.
   
3. In the middle of this process, I actually did go to a running store, got my stride analyzed and had them recommend shoes (Brooks PureFlows). They're fantastic shoes, but they took a little while for me to get used to, I think.
   
   Like you, I had pretty intense pain in my shin and then around to my calf (it kinda felt like my calf was always on the verge of cramping right the hell up). It didn't hurt during the day and for your average walking around activities, but as soon as I would start running, things would get rough pretty fast. (Not really something you want when you're training for a half marathon...). I had tried icing it, IcyHot and shin splint stretches, but nothing really helped, so being the stubborn man that I am, decided to "man up" and try to run through it.
   
   Eventually, after gimping through a couple of my morning runs, I remembered when my cousin was training for a marathon, he used a Marathon Stick after even short runs to roll up and down his calves and shins. I don't remember really why he did it, but it was a pretty significant part of his cool-down regimen.
   
   I'm pretty frugal (cheap) and have a problem paying $32 for a glorified rolling pin, so I just used, you guessed it, a rolling pin. I roll it up and down my calves after (and before just to be safe) every run and have been steadily able to run pretty much pain free over the past week or so.
   
   This is obviously not based in any kind of science, but it's definitely worked for me. Good luck, though. I can definitely relate.
   
   TL;DR: Fellow big dude hurts when he runs, treats his calves like cookie dough and BLAM-O no more calf pain.

> Wow. So running, just like everything else, has become way more scientific than simply doing the damn activity.

While there's tons of science and research done in this field, most of it can still be condensed in to the same routines that have been done for the last century or so. The advantage of all that science done to benefit the elites is that much of it is beneficial to us slowpokes as well.

> I will look into this book when I get back to the states (overseas in the middle east so the book you want is usually hard to come by)

If using Amazon is an option, it's available for less than 14 bucks. That book is an absolute goldmine for anyone who enjoy running both recreationally and competitively.

> In the meantime, I understand what you are saying about running 4x800 sessions but how fast am I running during the "rest" periods? Am I walking or slowly jogging? What about the warm-up/cool-down jogs?

I jog slowly, or do brisk walks during rest periods; the main purpose of rest and cooldown is to keep your feet moving, because that clears lactate faster than simply standing still. Warm-up is mostly the same, but I try to do some strides at the end of it to run with better form.

> How about stretches? I've read that you need to stretch only AFTER your run (but to start your run with a slow warm-up jog).

I never stretch pre-run, and rarely after my runs, but that's a side effect from being flexible after many years of martial arts practice. Newer research indicates that static pre-run stretching may hinder performance. On the benefits of stretching and injuries, it's my impression that the jury is still out.

Socks is incredibly nice to get. I also enjoy any running material....if he's newer to running then perhaps the following books (which are super cheap) would interest him:

1. Feet in the Clouds
   
   
2. Eat and Run
   
   
3. Born to Run
   
   There's plenty of others....but a good read is nice after a nice run.

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?

that. sucks.

check out this book.

the title is misleading but the information within is amazing. the authors premise is - rest doesnt solve the problem...it helps the symptom to pass. find the problem and strengthen / retrain to actually fix the problem.

the author is not a quack and his book is filled with great stability and strengthening exercises that will help the reader to run better.

Lubricate. Lubricate, Lubricate.

Obviously, NO cotton, and make sure your lower gear is made to wick sweat away from your skin. Some folks say the pricier compression gear works better (Nike, UnderArmour, etc). Not sure about that, but I spent about $30-40 for mine (if you deal with chafing a lot, you will be willing to pay much more, lol).

I strip my compression shorts off immediately after my run, and try to rinse/shower off as quickly as I can after the run. That seems to help.

Regarding lubrication. You can slather yourself in copious amounts of Vaseline. However, it makes a mess, stains, and wears off fairly quickly. I actually use a combination of three different lubes.

BodyGlide: comes is a deodorant like stick form. Much thicker than all the others, and seems to hold up for a long while. Read through the reviews here:
https://www.amazon.com/Bodyglide-Original-Anti-Chafe-2-5-Ounce-Packaging/dp/B0043S06GI/ref=sr_1_1?s=outdoor-recreation&ie=UTF8&qid=1467233089&sr=1-1&keywords=body+glide

The second one is SportsSlick, which has a more vaseline like consistency. It has an antibacterial agent and an anti-fungal one too. Also doesn't stain. https://www.amazon.com/gp/product/B0007OC0A2/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Lastly I use Tom's SportShield liquid roll-on. I usually use one of the top two, and then do a once over on the peas & carrots and any other area of concern with this stuff. https://www.amazon.com/2-Toms-SportShield-Liquid-Roll-On/dp/B009NC3MVK/ref=pd_sim_200_3?ie=UTF8&dpID=51OZcLY2M%2BL&dpSrc=sims&preST=_AC_UL320_SR240%2C320_&refRID=SWFWZZ17971XA9SS2MBG

I am a slow, novice trail runner, but I am running 5-6 days a week, 4-6 miles a day. Sadly, I have too much experience with chafing, but the above works pretty well for me. Good luck!

This article has 8 weeks of intervals designed to peak you for a 10k race. They are a mix of longer, 1 mile, and shorter, 400m, intervals.

4 sessions of intervals a week is probably going to burn you out rather than build you up. Consider your Tuesday, Wednesday, Thursday schedule, you'll have 2 interval workouts bracketing a long run. Depending on your fitness, all 3 of these sessions are going to be taxing and probably require an easy day to recover from.

If you're interested in the physiology of running and training from that perspective there are two books that I would recommend. Daniel's Running Formula explains how mixing intervals, tempo runs, long runs will improve your racing. The second book, Matt Fitzgerald's Brain Training for Runners, has a slightly different point of view. Instead of focusing on the physiologically limiting factors, V02max, lactic threshold, etc., he starts with the premise that it is actually your brain interpreting signals from different systems that limits your running performance and sets of his training accordingly. The main difference in practice is that in the brain training approach all of your intervals are done a realistic race paces instead of paces based off of physiological paces (ie, VO2max).

Are you more focused on the 10k or the marathon? I think a good approach during the 10 training would be to have 3 key workout days a week, 1) long run of 1:45-2hours, 2) VO2max intervals (at 5k or 10k race pace with appropriate rest), 3) Speed workout, alternating short 100m hills, 200m intervals and 400m intervals. On the other days run as many easy miles as you can to recovery from the workouts.

I just got a pair of jaybirds x2 (http://www.amazon.com/Jaybird-Sport-Wireless-Bluetooth-Headphones/dp/B013HSW4SM) as a gift. They are something I didn't even know I would want but now absolutely love. I used to be constantly shoving my headphones back into my ears during a run, but with these headphones I forget they are even there. They are super light, and because they are wireless I feel more free when I am running as there isn't some cord flapping around. Highly recommended. The only downside is the price.

Hey, I literally just bought this and just used it on my first run. Great visibility from the front light- it has a dimmer effect and strobe effect too. The back light also has a few different modes and can alternate colors. Well worth it in my opinion.

​

As far as reflective gear, I own a lot of nike running clothing and I've been told that even though I'm wearing black, the reflective material on my shorts and shirts works very well. I wear the dry fit versions of nike running clothing. Good luck!

​

https://www.amazon.com/gp/product/B01LE9ZA28/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

I run with a Flipbelt around my waist, so I'm not sure if that'll work for you, but I find the design of it prevents bouncing and it generally stays in place around my hips without feeling tight at all. I use it to carry my phone, keys and sometimes fuel like gels/gummies/etc.

Additionally, I also carry and handheld Nathan water bottle that has a pouch that could fit a phone. This one is similar. Since I usually have my phone in my Flitbelt, I typically use the pouch for fuel, or cash/credit card/bus pass just in case.

The Oiselle Distance Shorts have a lot of pockets that could likely fit your phone, keys, snacks, and I have found that it'll even fit a small (8oz) water bottle.

You could also get an armband for your phone to free your hands for water.

I've also found that a 20oz or smaller water bottle will stay in place when tucked into the back of a racer-back (T-style) sports bra.

1. I find an armband like this one non intrusive and comfortable. Initially, I used to hold my phone in my palm while running (my phone is pretty small).
   
2. I use this app for tracking. The free version gives distance, time, calories burnt and time splits. Obviously having an activity tracker like fitbit gives a lot more info like your heart rate over time but imo a tracker is not a necessity.
   
3. Running on grass is generally more energy consuming than on a concrete pavement, but I would like someone else's opinion here

Don't know if male or female, but I got this awesome shirt, and I feel like a disco ball in it! I also wear a reflective vest with a white light on front, and blinking red on the back for added visibility. I run on moderately busy city street/trails with plenty of other people, but I feel like you can never be too visible. You can also buy little clip on magnetic LED blinking lights that you can slap on your hat/shirt collar/pack/shoes/whatever.

"Our body fat is a perfectly fine source of fuel to use" -- well, depending on what you're doing. Alex Hutchinson covers this exact topic in Endure, his new book, in a chapter on food, fueling, LCHF diets, etc. He talks about Eskimos, polar explorers, and others who have a LCHF diet, and yes, the body can be sustained for a long time that way. But with a study of Olympic-level race-walkers, their "easy" performance was unaffected, but they lost top-end speed, so "more efficient than carbs" is not true in that situation.


Also, worth noting in this context, this scholarly article points out that the traditional Kenyan and Ethiopian diets are 77% and 64% carbs, respectively! I'm no nutritionist, but I've heard those folks are pretty good at running. ;-)


CC: u/thebowerbird

Garmin Heart Rate Monitor https://www.amazon.com/dp/B000UOD5QM/ref=cm_sw_r_cp_apa_0HW6Bb4B4FDM6

To be honest, this strap isn't all that comfortable, but I'm used to it and it works well. The soft straps feel better, but I am cheap, so I'm sticking with this one for now.

You want to put it on quite tight, and if you slightly dampen the skin underneath with water you will get better results. When it's not tight enough, or your skin is very dry it tends to read the HR too high.

Xiaomi Piston 3 but they aren't great for running so I got the MEE audio M6P recently. They sound good enough and fit well but I have yet to test them on a run though. Maybe tonight. I use the Piston 3 for every-day music listening and both models are cheap, like 15€.

I also bought the 180€ Jaybird X2 but returned them for their bad fit. Also I feel a lot better without wasting 180€ on IEMs.

Absolutely! High mileage runner with very tight calves here.

The best thing you can do is to get some form of massage- a foam roller or "stick". Honestly those are completely worth the money and really help loosen up your calves and achilles. Other than that, ice and stretch and ibuprofen!

These Jaybird X2's are on sale right now. They have a lifetime warranty against sweat. I have the Freedom Sprints and love them.

I also would recommend a SPIbelt for the phone case. I have one that's water resistant so I don't ever worry about sweat or rain.

I'm pretty sure I just lost my BT headphones (Anker soundbud NB10) - they fell out of my pocket as I was rushing to work and I am not certain if it was in or out of my apartment.

In any case, any recommendations for a replacement? I've been really interested in "The Headphone" by Bragi and other truly wireless BT sets, but I am concerned about stability for running and BT connection for the cost. Would love to hear experiences or other recommendations!

I used the Garmin Forerunner 10 for the last 5 years or so, and it was a fine watch. My only complaint was that it could take forever to lock GPS. I recently upgraded to a fancy expensive one, so it seems a little lacking now, but honestly it never bothered me for the 5 years that I used it. I like having more advanced metrics in my new watch, but seriously, distance/pace/time is enough for anybody to run with.

A second minor complaint was that you had to hook it up via the charger to a computer to sync. Looks like the newest version, the Garmin Forerunner 25 has BT connection. I'd go for that one.

Another thing people don't consider is that the fancy smart watches all have nice color screens with touch sensitive abilities. The fancy screens suck the battery life and you have to charge daily. My old FR10 could go 1-2 weeks between charging because it has a simple LCD screen. And touch screens suck for running.

https://www.amazon.com/Garmin-Forerunner-25-Large-Black/dp/B013GVDTI4

It's $100. There's also a FR15 and FR20, not sure what was added in each model but you could save even more getting one of those. Or, just rock a pink FR25 and save some cash that way:

https://www.amazon.com/Garmin-Forerunner-25-Small-White/dp/B013GMWPTW/ref=pd_sim_107_6?_encoding=UTF8&pd_rd_i=B013GMWPTW&pd_rd_r=4513NK3QDWVRQ3XDXF06&pd_rd_w=oCIGy&pd_rd_wg=xyIn7&psc=1&refRID=4513NK3QDWVRQ3XDXF06

I had a neon green FR10 for just that reason. Figure with all the other obnoxious colors running shoes come in having an obnoxious running watch wasn't a big deal.

I started running in April of this year, but here is the gear I have been running with so far:

• Brooks Adrenaline GTS 16
  
• Feetures running socks
  
• Under Armour Launch Running Shorts
  
• Under Armour Tank Top
  
• TrailHeads Cap
  
• Black Diamond Sprinter Headlamp - for my 5 AM runs during the week. I just got this last week and it is awesome by the way. I run on a very dark rail trail so this is a must.
  
• Bodyglide - for the long runs.
  
• Camden Gear Water Belt I use this to hold my phone/track my runs using Runmeter, and also use it for water on the long runs.
  
  EDIT: Added water belt

I had the same issue, I then ordered this one: http://www.amazon.com/gp/product/B000UOD5QM/ref=oh_details_o00_s00_i01?ie=UTF8&psc=1

love it, no chaffing, no data spikes.
I also use electrode gel with it:
http://www.amazon.com/gp/product/B0002CA8RQ/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1

best thing I ever did for renewing my love for my Garmin.

Yes, this one: http://www.amazon.com/Marathon-Ultimate-Training-Programs-Marathons/dp/1609612248/ref=sr_1_1?s=books&ie=UTF8&qid=1376446748&sr=1-1&keywords=marathon+higdon

It's good. I like his style. A BQ would be a lifetime goal for me so I mix that 'technique' type book with inspirational ones since running is mind game for me too.

I've been using Petzl Tikka headlamps for years, both at work and for running, and they're great. 3 or 4 AAA batteries and you're good to go.

Also, if you're gonna run in the dark, get one of these:
http://www.amazon.com/Amphipod-Xinglet-Vest-Bright-Green/dp/B004DKSJAG

and a couple of blinkie strobes:
http://www.amazon.com/Nathan-Strobe-Light-Tango-Size/dp/B0099LSWYM

You'll use them eventually, trust me.

Feet in the clouds.

This is a really nice book. If you know anything about the English countryside it's really a beautiful read. The Brownlee brothers might ignite some passion for triathlon after these olympics in UK, they are fell runners.

I'm running with a different model Anker headset that I've been happy with. Different style that works better for me than straight earbuds and slightly better water resistance. https://www.amazon.com/Anker-SoundBuds-Bluetooth-Sweatproof-Headphones/dp/B01IUP89LS/ref=pd_rhf_se_p_img_11?_encoding=UTF8&psc=1&refRID=MNQ6KH94ZGQPE6ZH4BJF

My favorite running books are Running in the Clouds (which is about trail running in England) and Running with the Kenyans. Neither is likely the kind of fiction that she prefers, but both are full of helpful tips. Both books depict regions where running is a way of life and embedded in the local culture. Both books emphasize that the key to becoming a good runner is simply the movitation to run.

You should probably be stretching out those calf muscles before you go running. I've seen two podiatrists and a PT and all of them say that I have really tight calf muscles and need to stretch them out. One even recommended a brace you wear at night that pulls your foot in towards your leg to keep it stretched. As a result I use a foot rocker and the stick before I run or swim. I also have a foam roller but don't use that on my calf muscles as it doesn't penetrate as deep as the stick. You may also want to look into more arch support if you have flat arches and inner shin pain. And finally I started doing strength routines before and after running. Go check out strengthrunning.com there are lots and lots of helpful articles on there. I do these lunges listed here and a lot of the post workouts too on the following pages.

It depends on your goal. You have plenty of time to train properly for a December Marathon, if you desire the challenge of moving up in distance. On the other hand, some people prefer to work on their speed at shorter races before moving up in distance. That's less common these days, but it's a legitimate strategy.

Higdon, Pfitzinger, and Hanson have good books that offer training plans. You could do well with any of them.

Depends on what kind of buds you are looking for.

I got these for €30,- in a sale. Hope that's in your price range.

Most perfect set of buds I've had. They lock very well in your ear and I never have to adjust it, not even on long runs.

They also got:

Around the head

Over the ear


EDIT: Seems I posted an earlier version of the around the head, just browse a bit between releases for newer/older(/cheaper) versions

I did Disney last year. Fun race.

I am not a fan of Galloway's programs. Too much focus on the long run.

There are a lot of good programs out there for beginners that are similar to each other, which aren't as heavily focused on the long run as Galloway. Hal Higdon has a book called "Marathon," which is a great security blanket for first timers. His plans at available for free at www.halhigdon.com.

A similar book is Runner's World Big Book of Marathon Training. They have a solid beginners plan in there that used to be free, but I don't see it on their webpage anymore.

I've seen a couple of suggestions for duct tape which is effective but a little harsh. You got the blister because of the friction between your sock and your foot. You have to eliminate the friction so the sock rubs something other than your toe.

Right now I'd recommend silk medical tape. It is very sticky, holds its adhesion well, and won't rip the hell out of the edges of your blister when you take it off like duct tape will.

DON'T use Neosporin under it when you run. The tape adhering to skin will cause your sock to rub the tape and not your toe. If you have a lubricant between you and the tape, it defeats the purpose. Same thing with a band-aid. The gauze part of the band-aid will just rub and make it worse. Otherwise ammoscanner's advice is great.

PS- I do the same thing with plastic tape to prevent blisters in heels.

Thanks! I've been using these Addias headphones for years now. Hope these are good becuz i bought 2!

Great book on this very topic: https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

Short answer: a great deal.

Have been using these these earphones for 6 months http://www.amazon.com/Sennheiser-PMX-685i-Neckband-Headphones/dp/B0094R4Q6Y.
They are comfortable around your neck, don't fall off and the sound quality is quite OK for a run. I'd recommend them.

if you are looking for a cheap watch to just track distance and time, i recommend the forerunner 25.

https://www.amazon.com/Garmin-Forerunner-25-Large-Black/dp/B013GVDTI4/ref=sr_1_1?ie=UTF8&qid=1467291330&sr=8-1&keywords=forerunner+25

I have recently bought one of these and i think its brilliant, i didnt want to spend too much on a watch and this has everything i wanted (mainly smart phone synchronization because i didnt want to plug my watch into my PC after every run)

Are you specifically looking for in-ear only, or are over-the-ear 'buds' OK?

Personally, for safety reasons, I always use over-the-ear/earhook, like these. This allows you to run without putting the bud completely in the ear canal, meaning you are far more likely to hear noise around you.

Welcome to the wonderful world of chafing. Get running shorts with built in liners (I like Nike 2-in-1's for instance), or wear running compression underwear.

Even with those I'll still chafe, and so I body glide everything in that region before a run no matter the distance.


TLDR: Running shorts + Body Glide.

While I don't know Higdon's goal I asked a similar question yesterday and basically got the response that running it at MP is a great tune up to ensure you have proper goals selected. I do believe Higdon actually has a book that goes with his plans... perhaps your library has it?

I wouldn't go crazy and buy all the latest and greatest gear right now, but rather purchase gear as you go. You might find that you don't like running, and end up with a lot of expensive gear. Must haves are obviously shoes and clothes, but I would suggest gear that keeps you safe. If you run at night you will want to have a reflective vest (Example) and a headlamp (Example). After a few weeks of running, you might find what running clothes you prefer, and then you can stock up.

Anatomy for Runners by Jay Dicharry is a great place to start. This is focused on biomechanics and PT, and includes methods for assessing runner's form and corrective exercises to address issues in a runner's form.

https://www.amazon.com/Anatomy-Runners-Unlocking-Potential-Prevention/dp/1620871599

I do not have those and, personally, woudl find it hard to spend $50 on headphones I would be running in and probably ruining. That is just for myself, however.

Phillips Over the Ear

I have those and they have worked well for me. They sound just fine (for running) and stay on my ears pretty good.

This is the best tape I have found. Works incredibly well. Seems to be harder to take off the longer it stays on


http://www.amazon.com/3M-Transpore-Clear-1-Inch-10-Yard/dp/B005OFM6JE?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o02_s00

Your headphone question reminded me of this commercial.
https://www.youtube.com/watch?v=A_Bs_t2s-Lw

The ones I use and quite happy with..
http://www.amazon.com/Sennheiser-PMX-685i-Neckband-Headphones/dp/B0094R4Q6Y

The bit of advice that stuck with me regarding starting running...end on a high note so its a positive experience.

Enjoy!

Yes, it helps, but I would not rely on it for a marathon in the rain. The most common solutions I've seen recommended here, that I have also tried myself, are NipEaze and Transpore tape. Squirrel's Nut Butter also gets a lot of recommendations.

I have tiny arms and have had luck with this armband. It is velcro but has two different slots to thread the band through for different arm sizes and it fits me perfectly with no sliding!

I've been using these for years:

https://www.amazon.com/Philips-SHS3200BK-37-Flexible-Headphones/dp/B003CJTR82/ref=sr_1_1?ie=UTF8&qid=1506362840&sr=8-1&keywords=philips+earhook+headphones

They have some durability issues so I get a new pair every year but the price is nice.

I don't like using the in your ear headphones and would go for a wireless version of the above if the price was right and it had like a 12 hour battery life.

I didn't think that running was a more important source of cardio fitness than cycling for being a fireman. Aka I don't know how much running is really required or what your current talent might be from cycling.

Since you're also trying to bulk up you may want to consider reading this

Here's what I'm talking about: https://www.amazon.com/swim-jammers/b?ie=UTF8&node=2371137011

Running suspenders...what about using something like this reflective running vest, and then adding some clips at the bottom. It would have the benefit of being something other runners wear.

https://www.amazon.com/dp/B004DKSJAG?psc=1&smid=A1394B1K82XHSA

I run in the rain, unless it’s heavy downpour that would create dangerous conditions or poor visibility. Caution and keeping my eyes on what’s in front of me is how I prevent slipping. I generally slow down a tad bit too. Having good shoes with tread that’s not worn too thin is also helpful.

Ziplock bags, the water proof phone cases they sell for vacations on amazon, or the arm bands that the phone goes inside are good waterproof options

Universal Waterproof Case, JOTO CellPhone Dry Bag Pouch for Apple iPhone 6S, 6, 6S Plus, SE, 5S, Samsung Galaxy S7, S6 Note 7 5, HTC LG Sony Nokia Motorola up to 6.0" diagonal -Black https://www.amazon.com/dp/B00LBK7OSY/ref=cm_sw_r_cp_api_i_Ca-SCbNRR7ZZY

TRIBE Water Resistant Cell Phone Armband Case for iPhone X, Xs, 8, 7, 6, 6S Samsung Galaxy S9, S8, S7, S6, A8 with Adjustable Elastic Band & Key Holder for Running, Walking, Hiking https://www.amazon.com/dp/B00SXRXUFE/ref=cm_sw_r_cp_api_i_hb-SCb90VN5EW

I haven't used a foam roller before, but I've used "the stick" to massage my legs after running or the next day... which one is more beneficial? Just out of curiosity.

If you don't know what the stick is here's an example...

http://www.amazon.com/The-Stick-6628-Marathon/dp/B000P7NWLM/ref=sr_1_1?ie=UTF8&qid=1334576176&sr=8-1

This has saved me dearly on many long runs

Canada too..

https://www.amazon.ca/Jaybird-X2-M-Premium-Headset-Retail-Packaging/dp/B013HSW4SM/ref=sr_1_1?ie=UTF8&qid=1468259004&sr=8-1&keywords=jaybird+x2

I just ordered the Plantronics Backbeat FIT on Friday for the same price... Did I dun goofed, runnit? I guess I could still return them if some of you convince me these are the bee's knees.

Anker SoundBuds NB10

I've been using them for over 2 months now in the muggy, humid, 75F dewpoint mornings in FL and they haven't fallen out of my ears once. They are great. Not to mention they're only $40.

Garmin Heart Rate Monitor https://www.amazon.com/dp/B000UOD5QM/ref=cm_sw_r_cp_apa_PvVgAb15DA0SY

That's the one I got, $18. It pairs to your watch and then it will show your hr, zone, vo2 max, etc on/ after runs

I personally love my Philips Earhook. I have been using it since high school.

https://www.amazon.com/Philips-SHS3200BK-37-Flexible-Headphones/dp/B003CJTR82/ref=sr_1_5?ie=UTF8&qid=1501331958&sr=8-5&keywords=running+headphone

Body Glide is the best I've used

I have these.

They cost nothing, if they break I replace them without problems, they sound OK while running, don't hurt my ears, don't fall off, are light and the cord is long enough.

This was a great read on the topic.


Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance https://www.amazon.com/dp/0062499866/ref=cm_sw_r_cp_api_i_xqBADbE9C5WH7

This tape works great for me and will likely last you years: https://www.amazon.com/dp/B005OFM6JE/ref=cm_sw_r_other_awd_EnFIwbAV6Y0DG

I buy this stuff: https://www.amazon.com/gp/product/B005OFM6JE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

$5 and it lasts a LONG time cause you only use two little squares. It absolutely will not come off from sweat or friction, it's godly. It's also not too bad to take off, but a bit easier in a hot shower.

A SPIbelt is very handy. For cooler weather, maybe a pair of gloves, an ear warmer, or a vest. For night running, maybe some reflective gear (I like the Amphipod Xinglet ) or a head lamp.

These are the first ones that I've found that both fit well and can take profuse sweating:
http://www.amazon.com/gp/product/B0094R4POC/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

I don't generally wear headphones, and these aren't earbuds per se, but I like them for long runs. Sennheiser 685i.

Science

• The Science of Running by Steve Magness, published 2014
  
• Anything by Alex Hutchinson. He has 2 books (one just came out this month) and writes/has written columns in Runner's World, Outside Online, Globe and Mail, among others. His stuff is typically more along the lines of "interesting stuff studies show" not really a global picture of how to train.
  
• Various books by Matt Fitzgerald
  
  Training
  
  
• Daniels' Running Formula by Jack Daniels. The 3rd edition is from 2013.
  
  
• Faster Road Racing: 5K to Half Marathon by Pete Pfitzinger. The 2nd edition is from 2014.
  
• Again, various books by Matt Fitzgerald.

Look at Anatomy of Running
Very good example of what happens when a qualified person writes a book on running.

I am using Sennheiser CX 685 Adidas Sports In-Ear Headphones and I am really satisfied.

I mostly use my nexus 5 as an mp3 player or sometimes my ipod nano.

I have an older version of these and they are good. Sound quality is decent and they don't move in my ears.

http://www.amazon.com/Sennheiser-PMX-685i-Neckband-Headphones/dp/B0094R4Q6Y

You mean like this one?

http://www.amazon.com/Transpore-Clear-1-Inch-First-10-Yard/dp/B005OFM6JE/ref=sr_1_1?ie=UTF8&qid=1457035201&sr=8-1&keywords=transpore+3m

I just bought these a couple weeks ago and have liked them so far.

https://www.amazon.com/gp/product/B01IUP89LS/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

3M Transpore medical tape. Amazon

If you need to improve the stickiness, buy pre-tape spray. Amazon



The transpore tape is extremely sticky. Its used in hospitals to keep IV's from falling out and etc. Its one of the only things that will stay on. I've been using it for years.

I use these http://www.amazon.com/Sennheiser-PMX-685i-Neckband-Headphones/dp/B0094R4Q6Y/ref=sr_1_3?s=electronics&ie=UTF8&qid=1413078875&sr=1-3&keywords=ocx+685i+sennheiser


I also have a pair of Motorola s11 HDs that work great too, the built in controls on it kinda suck though.

I was just having the same dilemma, I bought these:

https://www.amazon.com/Anker-SoundBuds-Headphones-Cancellation-Compatible/dp/B01DZXFB1Q/ref=sr_1_1?ie=UTF8&qid=1475257142&sr=8-1&keywords=anker%2Bsoundbuds%2Bsport%2Bie20&th=1

because I also want to use them for work, calls, etc. Had I been looking strictly for running I would have bought the slightly more expensive:

https://www.amazon.com/Anker-SoundBuds-Headphones-Sweat-Proof-Adjustable/dp/B01IUP89LS/ref=sr_1_1?ie=UTF8&qid=1475257214&sr=8-1&keywords=anker+soundbuds+sport+nb10

Ive only had good luck with Anker products and I know one person who has the previous gen of the soundbuds who says the sound quality is "suprisingly good" but they are still $30 bluetooth headphones no matter how you cut it.

When I say just, I mean they are arriving today. I have a long taper run tomorrow (is this even a thing?) and will try to let you know my first impressions.

I use these They hold up well, are cheap, and wal-mart sells them so I can replace them quick if I need to.

If you want "non standard runs" and you've read Born to Run, you could try Feet in the Clouds, about fell running in the UK.

"The Daniel's Running Formula" is the gold standard for many coaches. I just finished a 6 week track class (once a week) based on it, it knocked 2 minutes off my recent 5k average.

http://www.amazon.com/Daniels-Running-Formula-Jack/dp/0880117354

Just another point of view. From my reading in Anatomy for Runners, it is a common misconception that rotating shoes will prolong their life. As the book states, the only reason to rotate shoes is if you run so often that the shoes don't dry between runs.

http://www.amazon.com/Sony-MDR-J10-Headphones-Non-Slip-Design/dp/B00007EDM8/
http://www.amazon.com/Philips-Flexible-Headphones-SHS3200BK-37/dp/B003CJTR82/

I use these two.

i just use $10 Philips headphones with the around-ear piece. Regular buds don't seem to stay in for me.

Philips Wrap Around Earbuds

BodyGlide

Amphipod Xinglet

I've been using Sennheiser CX 685 Adidas Sports In-Ear Headphones

I use Sennheiser PMX 685i Adidas Sports In-Ear Neckband Headphones.

http://www.amazon.com/Sennheiser-PMX-685i-Neckband-Headphones/dp/B0094R4Q6Y/ref=pd_sim_e_1?ie=UTF8&refRID=14ETTMG985NX9BG8SK2Q

I have these, I think I got them for like $10 at Target because the old ones I had broke.

http://www.amazon.com/Philips-Flexible-Headphones-SHS3200-28/dp/B003CJTR82/ref=dp_cp_ob_e_title_2

Just get some 3M Transpore Tape. Several of the commercial nipple protection products out there are just bits of that tape. I've used it for years. As long as you apply it when your skin is dry it's not going anywhere and provides the needed barrier.

Have you tried BodyGlide Anti-Chafe Balm.

I used to have problem and use it and haven't had problem since.

https://www.amazon.com/dp/B0043S06GI/ref=twister_dp_update?_encoding=UTF8&psc=1

Black Diamond Sprinter Headlamp is on Amazon right now for $60.

Fits all your criteria, but just barely over your price tag. I just bought one yesterday.The price has been changing every couple days, but right now it's at the lowest I've seen it lately. Normally $80.

The more often you run, the better your body will adapt to the stress, but you do have to build up slowly so your body can prepare itself for an increase in pounding. For someone at your weight, running is very high risk exercise, but your experience in other sports has probably strengthened your bones and joints a bit. Just listen to your body and back off if something hurts that shouldn't. Cycling is a much safer way to exercise, so you can work that in if your knees or shins ever hurt. As for chaffing, you're looking for Body Glide

geez, people suggesting $80 headphones for running??

if you have trouble with them staying in your ears, get the loop kind.

i use these

last for years, get drenched in sweat and rain.

plus, they don't completely block outside noise which i think is important.. you can still hear cars, other runners, bikers, etc.

Garmin Forerunner 235

Anker DB10s

Some cheap Bluetooth mp3 player that is surprisingly resilient but the Bluetooth can stutter on rare occasions

They were never a problem for me until I ran my first half. The shower after was extremely painful! Now I just throw on some of this transpore tape for anything that might go over 10. You can get it at any drug store for a few bucks and at an inch or two per nipple it lasts forever. As long as I remember to throw on the tape I have no issues whatsoever.

I use these from Amazon
https://www.amazon.com/gp/product/B003CJTR82/ref=oh_aui_detailpage_o08_s01?ie=UTF8&psc=1

They're 8$, wrap over the ears so rarely fall out, and I haven't had a pair break on me in two years. They're not super great audio quality, but that's more due to them being relatively open to the environment than due to bad design. I've found that when I use headphone buds that go into the ear with a better seal, they've had problems once I start sweating, since a large drop of sweat can basically block the whole bud. Can't beat these for price and stay-in-while-runningness IMO.