(Part 2) Best running & jogging books according to redditors
We found 692 Reddit comments discussing the best running & jogging books. We ranked the 164 resulting products by number of redditors who mentioned them. Here are the products ranked 21-40. You can also go back to the previous section.
27. The Ultimate Hiker's Gear Guide, Second Edition: Tools and Techniques to Hit the Trail
3 mentions
So he actually has attempted the race a few times, but as he states in the film, he has never finished it. One of the Barkley regulars wrote a memoir chronicling the Barkley through the years. Interesting as a historical record that also gives some neat anecdotes. https://www.amazon.com/Tales-Out-There-Marathons-Toughest/dp/145054701X
https://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon-ebook/dp/B00MYEQGFI
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https://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons-ebook/dp/B004WE78IC
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Both books come highly recommended. Also search for the science of ultra podcast.
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The miles themselves look fine, but I think you should sit down and think about what each run in a week is for. I used to be guilty of putting in a lot of runs that had no particular purpose other than 'to go for a run'. That's fine and admirable, but it won't make you a serious runner.
It's a good idea to identify a purpose and a goal for every run. Sometimes that purpose can be 'recover from a long run two days ago' or 'gently work out some soreness' or 'test out a dodgy knee'. It doesn't have to be complex or hard, but it has a purpose. So for example, Monday might be 'Purpose: recovery run, goal: two miles at race pace + 2'. Tuesday 'Purpose: speed training, goal: three miles of fartleks', Wednesday: 'Purpose: pace training, goal: two miles at 10k pace', Thursday: 'Purpose: hill work, goal: 10 minutes warm-up, 20 minutes hill repeats, 10 minutes cool down'. Friday: rest. Saturday: 'Purpose: endurance, goal: 12 miles at HM pace + 2'.
These are just examples I pulled out of my arse to illustrate, but by thinking about each run in terms of 1) 'What do I want to get?' and 2) 'What do I need to do?' you set yourself up to achieve things. No more wasted miles and wasted effort. A good training guide will help...I personally swear by Goater's The Art of Running Faster.
Good luck!
What part of New England are you looking to go out in? I'm in New Hampshire myself, and the mecca of New England camping is located in the White Mountain National Forest. It's a dense area with lots of intersecting trails, free backcountry tent sites, pay-to-stay tent sites and hotel-style mountain huts. To get started here I would go buy the AMC White Mountain Guide. It has very detailed descriptions of all the trails and fantastically detailed maps.
I will caution you this on northern New England hikes - they are much steeper than many places. The hiking trails here are some of the oldest in the country and were made before such modern concepts as switch-backs ;). Many trails take the most direct, existing route up a mountain...so an old brook. When you select a trail, read the description in the guide and as you are starting out, try to keep elevation gain to 1,000 feet per mile as a maximum. That's very steep, but it will keep you off of some of the more dangerous trails until you are used to the area.
If you are interested in more hikes in NH, feel free to PM me and I can send you a couple suggestions that will work with your experience and comfort level.
Monadnock is just under 2 hours from Boston in Keene/Jaffrey. Plenty of hiking. The white dot to the white cross is pretty popular if it's your first time climbing it.
SOOO MANY choices if you head up 93 into New Hampshire 2-3 hours.
This is one good reference:
http://www.amazon.com/White-Mountain-Guide-29th-Comprehensive/dp/1934028444/ref=sr_1_1?ie=UTF8&qid=1377017092&sr=8-1&keywords=white+mountain+guide
Buy these books!! I am so serious. This is like the most urgent I've felt about any reddit comment ever.
-Secret Stairs: work them quads and see some new neighborhoods!
-10,000 Steps a Day in LA: This one has some epic adventures, it's a mix of parks and streets. I've never had a bad one from this book. Elysian Park East was weird but interesting. My friend swears by the Wilshire Blvd,/Ktown one.
-Walking L.A.: I think this one might be your favorite. All streets and stairs, organized by neighborhood.
..We are hardcore pedestrians... join us
Does she hike much? If not, definitely do some day hikes with similar mileage and elevation gain to your planned trip so that she can make sure her sock and shoe combo works for her regarding blisters and such.
I feel like getting bad blisters could be a major bummer on a fairly long trip like that. Most other stuff can be conquered by a good attitude and snacks, but blisters on day 1 of 5 would be no fun.
You might find that either you reading a book written for beginners to remind yourself of what beginners need to know, or her reading one (depending on her preference) might help. Something like Allen and Mike's Really Cool Backpacking Book or Ultralight Backpackin' Tips or Long Trails by Liz Thomas might be a solid choice.
And of course, ask her if she has any concerns, what she's excited about, etc etc.
Regarding buying gear, don't forget that if you buy something used, and don't damage it, you can probably sell it for pretty much the same price you paid for it. So keep an eye out on /r/ulgeartrade and similar forums.
Ones I have read and recommend:
Jack Daniels
https://www.amazon.com/dp/B00F0X7U2S/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Pfitz
https://www.amazon.com/Advanced-Marathoning-2nd-Pete-Pfitzinger/dp/0736074600/ref=sr_1_sc_1?s=books&ie=UTF8&qid=1510544635&sr=1-1-spell&keywords=Pfitinger
Yessis
https://www.amazon.com/Explosive-Running-Science-Kinesiology-Performance/dp/0809298996/ref=sr_1_1?s=books&ie=UTF8&qid=1510544911&sr=1-1&keywords=explosive+running
Noakes
https://www.amazon.com/Lore-Running-4th-Timothy-Noakes/dp/0873229592/ref=pd_sim_14_5?_encoding=UTF8&psc=1&refRID=3QK52ZDHZVX4K6QW383Q
Fitzgerald (one of several)
https://www.amazon.com/Brain-Training-Runners-Revolutionary-Endurance-ebook/dp/B000VMHHBW/ref=sr_1_1?s=books&ie=UTF8&qid=1510544985&sr=1-1&keywords=brain+training+for+runners
Ones I have not read but have heard good things about:
Hansons
https://www.amazon.com/Hansons-Marathon-Method-Your-Fastest-ebook/dp/B01C6FBGHW/ref=sr_1_3?s=books&ie=UTF8&qid=1510544663&sr=1-3&keywords=hansons+running&dpID=51L6b5-M7OL&preST=_SY445_QL70_&dpSrc=srch
Bill Squires
https://www.amazon.com/Speed-Endurance-Bill-Squires/dp/0977250504
Peter Coe
https://www.amazon.com/Winning-Running-Successful-Racing-Training/dp/1852239972/ref=sr_1_1?s=books&ie=UTF8&qid=1510544703&sr=1-1&keywords=peter+coe&dpID=51lmDYFDyLL&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch
There is also an out of print (I think) book by Arthur Lydiard that is really good. And for that matter, I am not sure I linked the correct Bill Squires book. One is really good, while the other is an awful, watered-down version.
I have a pretty similar background. I ran in high school, then DIII in college, quit running for many years, got back to it as a pre-masters/masters runner. People kept asking me questions, so I started coaching for free. Then on a spare weekend, I got certified as a USATF level 1 coach, which is really fun. I really recommend it, since you're a T&F fan.
There's one more free movie night: https://silverlakepictureshow.com/
I also highly recommend picking up a copy of Secret Stairs and doing one of the 1/2 dozen walks in the neighborhood.
> I joined the cross country team since I'm too uncoordinated to play a sport with a ball so I opted
Ah /u/smallefforts - This was exactly why I did xcountry in Jr. High/High School! Best of luck with your race season! Hope you get those goals!
Check out Running on Air. Later chapters get too into the training plans with his fancy pants number system, but the first half of the book has all of the anecdotal stories that make it interesting.
Basically, the side you land on while exhaling tends to be more prone to injury. Switching up your breathing, which takes some practice but can be very helpful, levels things out. You inhale for three steps, exhale for two, that way it alternates your exhale impact.
It's also a handy technique for focusing on running up hills and, in my opinion, staves off exhaustion.
Good effort on this one. If you want to do a long run like that you pretty much need to train by running. Not fast running, just getting out and logging miles. Hiking (i.e., walking) is good, too, but if it's intended as training for ultras you want to keep your heart rate up there quite a bit, which you can do while hiking up ("power hiking"), but not really if you're just hiking on flat or downhill. Plus you have to get your body used to the pounding of running; it's much higher impact than hiking and you need to slowly build your running body up, otherwise you'll get overuse injuries.
There are good resources out there on how to train, e.g.,:
http://www.irunfar.com/2007/10/training-for-your-first-ultra.html
and some good books:
https://www.amazon.com/Running-Your-First-Ultra-Customizable-ebook/dp/B00VE731IG
https://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons-ebook/dp/B004WE78IC
https://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon-ebook/dp/B00MYEQGFI
Science
Training
I really liked this one....
Never Wipe Your Ass with a Squirrel: A trail running, ultramarathon, and wilderness survival guide for weird folks https://www.amazon.com/dp/1484007840/ref=cm_sw_r_cp_api_i_D4YzCbGPW9Y3M
Here's the Amazon link to the book.
The third edition is out as of last month, but I heard almost nothing is different.
https://www.amazon.com/Advanced-Marathoning-Pete-Pfitzinger/dp/149256866X/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=Q9KNWVW2FERFQG2CKKYQ
Just noticed that Pfitz has a 3rd edition of Advanced Marathoning out. Does anyone know what's changed? Or if it's worth getting if I already have the 2nd edition?
https://www.amazon.com/Advanced-Marathoning-Pete-Pfitzinger/dp/149256866X
Yes - I went from never having run before (and 38 years old and over 200 lbs) to a marathon in 13 months (and not slowly, either). A year+ is a long time, and plenty of time to train in my opinion. I don't even feel the need to recommend a particular plan as all of them are <1 year in duration.
If you want 'mental' help, The Non-Runner's Marathon Trainer is good. If you want techincal help, Hal Higdon's Ultimate Trainer was good and liked it (although you can find that stuff here if you read up enough).
This is what C25K plans were invented for. Biking uses different muscles and is (I'm assuming) a lot easier on the feet since they aren't taking a pounding step after step. I may take a bit of flak for this, but I think running is probably just generally more of a physical challenge than biking. This is why there is a huge long list of runner's injuries that typically stem from amping mileage up too quickly and not getting enough recovery time.
I had been doing pretty unstructured runs for a long period but once I wanted to enter a half marathon I was recommended The Non-Runner's Marathon Trainer. I found it incredibly helpful.
You may also want to look into Jeff Galloway's running plans since he actually times walk breaks into his runs (my sister PRed a race after using his run-walk-run method).
Some of the common errors people make when they start are trying to go balls to the wall sprinting instead of starting at a challenging-but-doable jog, and taking long strides which is great if you're sprinting but a waste of efficiency if you're doing longer runs (lots of distance runners recommend shorter, quicker steps).
Anyway, I was the DFL 16-minute miler in middle school and now my easier runs are 10-minute miles. You can totally get there, it just takes slow, consistent builds.
There are a couple books dedicated to answering this question comprehensively:
This is the White Mountain map I use, along with the AMC White Mountain Guide.
There is also this map of just the Presidential Range.
I don't think any "serious" maps will have interesting information besides trail names and distances. If you want to read thorough descriptions of the trails they I seriously recommend the AMC White Mountain Guide.
Former 400: 52, 800: 156, 1609: 427 runner here.
I'm guessing your season starts in about March so I wouldn't make any big changes. Running miles in the morning can be useful if you're prepared for it. I'd be interested in what your mileage is before recommending doing morning runs.
Calisthenics is a great idea, getting more speed is always a plus. Coach jay johnson is great for strength training for running. http://coachjayjohnson.com/
I'd make the calisthenics apart of your weight lifting routine. Also be careful with the weight lifting if you are inexperienced. Lifts that are good for the 800 are important to do properly. Squats, cleans etc. I'd stick to box jumps, weighted step ups, calf raises, air squats, lunges (weighted or not weighted), push ups/pull ups.
Sleep, i'm sure you've heard it but this is pivotal.
Stretching is another one that can get overlooked.
I wouldn't do anything to crazy 2 months out. But after your season is over I'd take a look at some different training books. Jack Daniels book or peter coe's book and take some advice from those.
https://www.amazon.com/Winning-Running-Successful-Racing-Training/dp/1852239972
https://www.amazon.com/Daniels-Running-Formula-3rd-Jack-ebook/dp/B00F0X7U2S/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1485570976&amp;sr=1-1&amp;keywords=daniels+running+formula
Running for My Life-Lopez Lomong Amazing true story from being one of the Lost Boys of Sudan to Olympian.
Running with the Buffaloes-Chris Lear A look inside one of the countries premier cross country programs
Two Hours-Ed Caesar History of modern marathoning and the quest to go under 2 hours.
The Science of Running-Steve Magness For if you want to take your training to the next level!
This man is honestly one of my favourite figures of running. Beyond the Barkley documentary there is a book written by another Barkley legend Frozen Ed Furtaw titled Tales from Out There in which he documents every single year of the Barkley in great detail. Pretty humbling read.
After that of course there is a mountain of Gary's writing that has been featured in UltraRunning magazine since the first issue. I love his style of writing. To me it's almost as if Kurt Vonnegut was a runner.
I started at 46, relatively fit but a complete non-runner. I ran a 70K ultra less than a year later and now I'm training for a 100K. Consistent training and injury avoidance are crucial. It helps that I don't care much about my speed, so I'm content to do most of my training at an easy pace. But I have no trouble keeping up with friends in the local trail running club.
Edit: Check out Hal Koerner's new book. I can also recommend Relentless Forward Progress for training advice and Running Through the Wall for inspiration.
The Art of Running Faster has been of great help as it doesn't cover only the Marathon Training Crowd.
Also check out the secret stair walks!
http://www.amazon.com/Secret-Stairs-Walking-Historic-Staircases/dp/1595800506/ref=sr_1_8?ie=UTF8&amp;s=books&amp;qid=1265753126&amp;sr=1-8
Check out Running on Air by Budd Coates. It's a pretty simple method in theory, a little tricky to get down in practice, but has helped my breathing very much.
Well, at least you didn't use a squirrel.
I really liked the book Run Less, Run Faster. It's a 3 day a week training program. Has been good for my speed and been easy on my legs. I'm training for my first full. So far so good. I like that it gives you charts to follow for paces as well. Good luck!! https://www.amazon.com/Runners-World-Faster-3-Run-Week-ebook/dp/B007PF7LBE/ref=sr_1_1?ie=UTF8&amp;qid=1504568580&amp;sr=8-1&amp;keywords=runners+world+run+less+run+faster
A very generic half > full guideline is 2xhalf + 10' suggesting you want to run a 1:55 half to hit a four hour full. That said, that assumes you're training for the longer distance.
If you're committed to only running 3 days per week FIRST is the only plan I know of that supports that (and they expect 2 days of hard cross training).
http://fellrnr.com/wiki/FIRST
http://www.amazon.com/gp/product/B007PF7LBE/ref=dp-kindle-redirect?ie=UTF8&amp;btkr=1
If you're willing to put in a bit more work (i.e. I'm not sure why you can cross train but can't run) check out Pfitzinger's lowest mileage marathon plan.
Zen and the Art of Running helped me quite a bit. Here is the Amazon link.
Cheers,
I've read a bunch of (non-fiction) running books, and agree with a lot of recommendations that have already been mentioned (especially Running with the Kenyans and The Perfect Mile). Some books which haven't been mentioned that I like are:
Marathon Man (Bill Rodger's autobiography)
Run Gently Out There (ultramarathons/trailrunning)
Kings of the Road
Bowerman and the Men of Oregon
My Year Running Dangerously
Heard about Run Gently Out There on Ten Junk Miles -- they loved it. More of an ultra book but I thought I would suggest it anyways (I am not an ultra runner).
https://www.amazon.com/Run-Gently-Out-There-ultramarathons/dp/1490387552
I enjoyed Zen and the Art of Running—it covers the intersection of running and meditation.
https://www.amazon.com/Zen-Art-Running-Making-Peace/dp/1598699601
I will admit the back half is more training talk and less Zen stuff
The first half is pretty solid for zen then I think I get why people were like alright this book loses its way when they review it
haha loses its way (oh god only I'm going to find that funny)
Novel:
https://www.amazon.com/Thru-Hiking-Will-Break-Your-Heart-ebook/dp/B00W4RICAM
Informational:
https://www.amazon.com/Backpacker-Long-Trails-Mastering-Thru-Hike/dp/1493028723/
You are exactly right, you are hurting because you are changing the form you learned to run with. Heal striking chips away at your knees, legs, hips, and back which you will feel down the road. Now that you are landing on the balls of your feet (I assume), you are pushing off and using more foot muscles and shin muscles. These aren't used in heal strikers, so you need to train them too.
All pains/injuries on your knee and below can be solved by doing foot drills. This is an excellent read on all running injuries, to fix and prevent them.
Source: collegiate runner. Feel free to PM me if you have any questions.
> Andrew Skurka's - Ultimate Gear Guide
If anyone is interested, Skurka's ebook is discounted at $1.99 at the moment. https://www.amazon.com/Ultimate-Hikers-Gear-Guide-Second-ebook/dp/B01GYPKJ3C/
If you are still intrigued after watching the documentary, read the book:
Tales From Out There: The Barkley Marathons, The World's Toughest Trail Race by Frozen Ed Furtaw
This book is a good place to start
Sure thing!
First, here's his book: http://www.amazon.com/The-Science-Running-maximize-performance/dp/0615942946/ref=tmm_pap_title_0
He also has a blog online - he coaches professional athletes and he is the Head Distance Coach at University of Houston. Here's his blog http://www.scienceofrunning.com/
On his blog he posts a lot of what is in his book but his book is obviously more organized and makes it easy to understand.
All of Yellowstone is amazingly varied! We did the Ribbon Lake trail on our last day, and it brought us through all of the different landscapes in less than 10 miles. There's also the Boiling River trail, which (if it's open) is a place where you can swim in the river, heated by the geyser run off. Sentinel Meadows brought us to the most amazing geysers and waterfalls, too.
We bought the Falcon guide, and it was great. Cell service is spotty, and when our planned trails were unexpectedly closed we were able to use it to find backups, as well as navigate the actual trails.
http://www.amazon.com/gp/product/0762772549?keywords=falcon%20guide%20yellowstone&amp;qid=1457027586&amp;ref_=sr_1_1&amp;sr=8-1
I'm half way through
Running Through the Wall: Personal Encounters with the Ultramarathon
&#x200B;
And really enjoying it.
I would agree with the above, really there's nothing special needed just to start running trails. As you start going farther distance from civilization or more time spent on trail, things may crop up that you would need like water, nutrition, and safety stuff but you can do that as it comes up.
I bought Hal Koerner's Field Guide to Ultrarunning a while back, and while all the info in it can be found on the internet here and there, I thought it covered everything you'd need to know about trail running well in one book.
https://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon-ebook/dp/B00MYEQGFI/ref=sr_1_1?ie=UTF8&amp;qid=1495797289&amp;sr=8-1&amp;keywords=field+guide+to+ultra+running
I second dinot2000's comment. Split your time between the two parks. Also, I'd recommend staying in more campsites (two, or three, maybe four?). Yellowstone and Teton are big BIG parks, and summer traffic is horrendous. Staying in one spot all week will really limit or access to the park.
There are a bunch of day hikes that are manageable for young children, and the visitor services provide many fun activities for children as well (google Junior Rangers and Ranger led hikes, fishing, rafting, horse rides, carriage rides, ect). I'd recommend picking up this book. It breaks down the hikes into quadrants, and then into difficulty. Each hike includes a detailed description. It's the best yellowstone book I've found.
That early in the season some roads still may be closed (Dunraven Pass, Beartooth Highway) But if they're not, I definitely recommend taking a ride up those roads. The view is spectacular.
Feel free to ask any questions. I've lived inside and near the park for years.
This is a book I own which is basically exactly what you describe. I recommend it to all runners.
http://www.amazon.com/gp/aw/d/0312695977
Hmm, any tips on selecting a good coach? I just started running for fun on my own, and I've been figuring everything out on my own from books (like this and this), online forums, etc. I might benefit from some coaching, but I'm not sure how to distinguish the good ones from the quacks. Sports and fitness is an area where there just seems to be a lot of uneducated, superstitious bullshit out there, even among professionals.
My two favorite running books are What I Talk About When I Talk About Running and Run Gently Out There. The /r/AdvancedRunning Book Club also has a good list.
I've only been there once, so take what I say with a grain of salt.
If you are planning to do any backpacking, I highly recommend this guide: http://www.amazon.com/gp/product/0762772549?psc=1&amp;redirect=true&amp;ref_=oh_aui_search_detailpage
It has a bunch of hikes in it, and some very handy indexes (by length, by strenuousness etc) so that you can find you perfect activity.
Be aware of the fact that you have to book campsites through a pretty complicated process, so you should get on that right now.
If you like looking at plants or tracks and figure out what they are, this field guide is excellent. They also have it in the park book stores:
http://www.amazon.com/gp/product/1560375558?psc=1&amp;redirect=true&amp;ref_=oh_aui_search_detailpage
Don't buy or rent bear spray. You can go to any of the back country offices and the park rangers will give you bear spray for free, under the condition that you bring it back to one of the back country offices in the park (honor system).
Obviously, some great information is available in books about hiking [Yellowstone] (http://www.amazon.com/Hiking-Yellowstone-National-Park-Regional/dp/0762772549/ref=sr_1_1?ie=UTF8&amp;qid=1419281883&amp;sr=8-1&amp;keywords=hiking+yellowstone) and [Grand Teton.] (http://www.amazon.com/Hiking-Grand-Teton-National-Park/dp/0762772557/ref=sr_1_5?ie=UTF8&amp;qid=1419281883&amp;sr=8-5&amp;keywords=hiking+yellowstone)
My most valuable tip is to avoid the big Park campgrounds while you're camping before your backpacking trip. Canyon, Norris, and Madison campgrounds etc. are all expensive, crowded, and usually sold out. Even in GTNP Colter Bay, Jenny Lake and the other Park campgrounds are the same. And don't even think about trying the hotels. The trick is to go to Forest Service campgrounds which are cheaper, and less crowded, and you can usually get in without a reservation. Check out the lesser known [Pacific Creek] (http://www.fs.usda.gov/recarea/btnf/recarea/?recid=71493) campground, and [Sheffield campground] (http://www.fs.usda.gov/recarea/btnf/recreation/camping-cabins/recarea/?recid=71503&amp;actid=29). Also, if you drive up the road labelled on Google as 'Ashton Flagg-Ranch Road' in GTNP just a few miles south of YNP, there are a handful of maintained campgrounds that are basically empty- probably because they don't appear on any map or website. I just found out about them in a single paragraph in a guidebook that I picked up.
If you choose to Hike Cascade Canyon in GTNP, I recommend saving a few miles by taking the ferry across Jenny Lake. In fact, I believe the first shuttle of the morning is free one way to start your hike.
I recommend Falcon guides to help you plan your backpacking trips from there. My final advice is that it is really cold at night year round in that area. A sleeping bag that is as least zero degree is necessary, and in May you can probably except snow storms, and trail closures due to snow.
This book sold millions and was the reason for the fad:
https://www.amazon.com/Complete-Book-Running-James-Fixx/dp/0394411595
Good luck
Yeah, it should be fine as long as you keep food odors contained with LOKSAK OPSAKs, and don't prepare odiferous meals in your camp or spill food on your clothes and gear. The trace odors aren't enough to make Black bears or raccoons interested in approaching you. I wouldn't feel as comfortable doing this in Grizzly country, though, especially in someplace like Yellowstone. I recommend you check out Skurka's book, where he goes over all of these tactics and considerations in much more detail.
Wow I hadn't heard that before and it is a possibility. I completely changed how I run after I read running on air about belly breathing and alternating your breath cadence.
http://www.amazon.com/Runners-World-Running-Air-Revolutionary/dp/1609619196
You take big breaths through both your mouth and nose to belly breath and then alternate when you take a breath. It keeps your core stronger and has really cut down on my joint and back pain when I run.
I took almost three minutes off my 5k time just switching to that breathing style once I had the technique down.
I bit it does make me swallow some air though. I will have to see what I can do about that. No way I am going to stop using the breathing technique it is so much better then before.
How many 400m repeats and how fast and how much rest? Some good indicators from the history of athletics training:
mile prep: 8-10x400m @ mile race pace with 1 minute rest
800m prep: 8-10x200m @ 800m pace with 30 seconds rest
you can kind of see the pattern here.. rest is 30 seconds per 200m, and pace is distance of repeat * 4.. you can extrapolate for longer distances or take averages for "in-between" distances... so in this instance, a good 1000m indicator might be 8-10x250m at goal 1000m pace with 37/38 second rest. give it a shot. if you can complete the workout, either make the pace faster on the next try or add more repeats (like do 10 if you only did 8 the first time). hope that all makes sense haha. Check out the book Winning Running by Peter Coe for a non-reddit answer.. Coe was notorious for not writing down his proper mileage, so he'll say he only ran 30 miles per week but witnesses claim about twice that
If you’re a fan of sweat elite, I could also recommend you look to the NOP (I know, unpopular opinion) training logs, it’s quite the opposite. Their sample week is something like . Additionally, training for a marathon, and training more specifically for 10-mi and down are two different things.
Also, the easy pace isn’t an indicator of race performance, obviously. It’s an indicator of ability to handle work volume (see Daniels , Hansons , Heinonen & Heinonen , Fixx , and especially Noakes ), which actually supports your statement about the intersection between speed and endurance (threshold runs, tempo-oriented intervals, etc - is at least what I’m assuming you’re talking about).
Furthermore, as I stated in an above comment, this is casual pace. I could tape a one-person podcast at these paces. Granted, because I’m running the audio quality wouldn’t be that great; but these paces feel like a trot. I’m painfully bored, and barely exerting. I’m never above an 11RPE on the 6-20 scale.
Thank you for the notes and article recommendation, though.
EDIT: All About Road Racing link addition.
It is important to note how they explain the paces for each of the runs. There are mixes of easy/hard runs for a purpose and you should make sure your easy runs are actually easy. Use a recent race to determine your training paces using a calculator like VDOT or McMillian Running.
Another option is to join a running group. Many running stores such as Fleet Feet or Jack Rabbit offer marathon training programs. They will provide you with their own plan, running routes for the plan, and coaches and more experienced runners to gain advice from which is valuable for things like knowing your paces and learning about fueling. Plus it is much easier to run 20-milers when you are talking to others.
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A 10 minute mile isn't shabby but if it is leaving you out of breath you are running way too fast. Slow right down and if you don't have enough time to finish the loop turnaround before you hit halfway. This might fix your stomach cramps.
If you've no energy after a long day at work I'd be looking at what you eat and how much sleep you're getting. It'd be good if you could run but not necessarily necessary. I took minutes off my 5k time when I started cycling too and from work.
If you're getting bored whilst running slow you could try running with music, podcast or audio book OR potentially you would get more enjoyment out of a different activity that isn't running.
My normal advice is to run consistently which might not be possible for you. You could try looking at the Run Less, Run Faster training method which may suit your schedule better
Read The Art of Running Faster. http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500
I literally read the first 10 pages and my efficiency improved so much that I was able to run faster.
A lot of it is breathing. You can probably run a 7 minute mile if you wanted right? But at the end you are probably panting right? Try getting to that 7 minute mile and taking a long slow breathe in for 4 steps, then out for 4 steps. Ah! Control! You just took something that used to be hectic and crazy and put a leash on it! Now your mind is at ease because you are breathing slower. It's almost meditating.
So try, with a 9 min mile doing the slow breathing. Try to really stick to your pattern (4 steps in, 4 steps out). As you get faster you may have to adjust (3 steps in, 3 steps out or 3 steps in, 2 out ). Either way, with the mind in control of the body(instead of the other way around) you will be able to run faster paces.
I went from ~280 to ~220 and a half-marathon in about 5 months; you can do it too.
I found this book to be extremely helpful: https://www.amazon.com/Non-Runners-Marathon-Trainer-David-Whitsett-ebook/dp/B006B7LSDY
It covered both a physical training plan, as well as some of the emotional/mental tools necessary to keep moving through it.
Second: weight loss is primarily about controlling your caloric intake (and changing your eating habits), not your training ... but they absolutely do re-inforce each other. Take a look at myfitnesspal --> basic calorie counting tool. It sucks to keep it up, but is effective.
http://www.amazon.com/Complete-Book-Running-James-Fixx/dp/0394411595 is one of the finest books that's ever been written about running, it's also one of the first popular mainstream ones. There are definitely some parts that are a little... dated... (he comments how the studies on cigarettes effects on health isn't completed yet) But it's still a very good book with a really nice description of the Boston Marathon throughout the 1970s.
Ahh I see. Distance will come as long as you stay injury free! Listen to your body for the aches and pains.
I say increase your mileage up to 10-15% of your weekly total, hold that for a week or two to adjust to the volume, then increase again if you aren't hurting yourself. You might be able to ramp up faster if you're feeling healthy and strong. Ex) I ran 20 miles this week, I'm going to run an additional 2-3 miles spread out in my easy runs or in my long run next week, then do 22-23 miles the following week. If I feel fresh and strong from the mileage increase, I might bump up the additional miles sooner.
Do you aim to complete the 10k/ half marathon distance, or aim to run your fastest race?
Edit: Also I might suggest reading this book.
One of the draws for the military aesthetic of some camping equipment is that people equate that look with toughness and quality.
I don't know how it is in your country, but here in the US, a lot of the equipment and clothing was manufactured by the lowest cost option, so many civilian options are much, much higher quality than genuine military gear. Also, civilian gear is more general purpose rather than designed for specific equipment.
As a side note, one potential bad thing about using camo gear is that you might encounter people hunting, depending on where you are, and you want to be absolutely certain that they can see you clearly enough to not mistake you for an animal. A noisier pack might actually help drive animals away from you, which might actually be better in the long run depending on what you're wanting to do out there.
I hate to keep blabbing on, but I wanted to recommend the "Ultimate Hiker's Gear Guide: 2nd Edition" by Andrew Skurka. https://www.amazon.com/dp/B01GYPKJ3C/ref=cm_sw_r_cp_awdb_t1_IpvnDbS5XS4N3
A big part of choosing what equipment to buy is knowing what kind of hiking you're wanting to do, and this book does a good job of explaining the different mindsets, and which gear goes best with each one.
Best of luck to you on your hiking journey!