(Part 2) Top products from r/running

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. :)

There are a few ways to determine it.

Personally I go by heart rate, using a chest strap (the wrist based are too inaccurate to rely on IMO). Once you do a max heart rate test, you can use that to set zones 1 (easy) through 5 (hard). Zone 1 is too easy to really be used much except for recovery runs. Zone 2 is where I do the bulk of my training. It's a somewhat easy, conversational pace. For me this works well because I like to run on trails most of the time, and pace will vary depending on hills, sand, grass, rocks, etc. This way I can run off effort rather than a specified pace. My Z2 trail pace ends up averaging around 10-11 min/mile, even through my road 5k pace is 7 min/mile. On the road, my Z2 pace is around 9:30 min/mile. Z3 doesn't get used too much. Z4 is a threshold/tempo or other "comfortably hard" effort. Z5 I really only hit during intervals or a 5k where I'm going all out.

The other way would be off pace, if most of your running is done on relatively flat roads. Jack Daniels VDOT calculator gives some estimates of training paces. Based on your most recent 24 min 5k, assuming that was pretty much all out:

Easy: 9:48-10:46 (bulk of miles)

Workout paces:

Marathon: 8:44 (can be used for long run efforts)

Threshold (5-15min efforts): 8:10

Intervals (3-5min efforts): 7:31

Reps (1-2 in efforts): 7:07

Notice the big gap between easy runs (9:48) and the start of the workout paces (8:44). Between that are sort of "junk miles" and because they aren't targeting any system in particular, they don't increase fitness as well as other paces.

Keep in mind, these numbers are going to change pretty fast as you increase your race performances.

Lots of great books out there on running, and most tend to follow the same general approach, with the small details being the difference.

Matt Fitzgerald 80/20 - a good primer on why slower running mixed with hard efforts can work really well https://www.amazon.com/dp/0451470885

Jack Daniels - A much more specific book on figuring out a good training plan. https://www.amazon.com/dp/1450431836

Many people will have different opinions on which watch/brand is "best". It all comes down to what you value most: battery life? satellite acquisition time? super accurate pace? All GPS watches will tell you distance, time, pace, and splits. Most of them, however, will usually round your pace to the nearest 5 seconds.

Two biggies for me were satellite acquisition time and battery life. I started out with a Garmin FR10, which was a great starter watch, but I found myself standing around for 5, 10, even 15 minutes just waiting for it to find a signal! I now have a Garmin FR230, which is way speedier due to its ability to use GPS and GLONASS. I am even able to pick up a signal while still inside. I can turn my watch on while I tie my shoes, and by the time I'm done, it has acquired a signal and I can start my run right away.

Optical HR tech is fairly new, so you won't find too many watches implementing it. Additionally, you have to remember that you will have to wear the sensor directly against your skin in order for it to pick up your HR, so if you live in a place where it may be cold enough for you to wear multiple layers a majority of the time, a watch with an integrated optical sensor may not be the best investment. Instead, you may look into purchasing a separate optical HR monitor such as the Scosche Rhythm+, which connects to Bluetooth/ANT+ compatible devices and can be worn on your forearm.

My recommendation would be the Garmin 230 (or 235 if you are dead-set on getting a watch with an integrated optical HR sensor) since it fits your requirements. I have had good experience with Garmin devices, their customer service is great, and their products work well. I hope that helps!

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 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.

• Higdon (I would advise on selecting one of these for a beginner, probably novice 2)
  
• Hanson
  
• Pfitz (probably too advanced for you right now since it is designed for people that have finished a marathon)
  
  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.

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

It's strength/resistance training. Basically exercises that build up the smaller stabilising muscles. I have a few books (will grab the titles later).

The idea is that as long as these stabilising muscles are strong enough you shouldn't have any problems.

I cycle a lot and was still getting some minor issues with my knees with running. I started doing some resistance work and strength training (for running specifically), and find this has caused things to settle down.

There are a lot of common running issues that people treat after they have problems. The strength training is to head off potential problems ahead of time.

A sports physio or similar should be able to help you out with what to issue might be better than me trying to explain it over the Internet though.

Edit:
If interested, the books:
This one although old is really good at breaking down all the components of how you should be training to remain uninjured.

This is more focused on strength training, but is good at helping you put together something that works for you.

For just a straight up running training plan kinda thing, I like this.

I have a Garmin FR230 and am interested in heart rate training. I also have Apple Watch S2, which seems to give me inconsistent readings. For that reason I sort of scoffed at wrist HRMs and didn't get the Garmin FR 235 that has an HRM.

Now what are my best options? I see the Scosche RHYTHM+ mentioned around here as well as various chest straps. I could also sell off and get the 235 if folks think the HRM is pretty good.

If it matters I'm doing Pfitz 18/55 training so there will be some long runs where the effort must be very dialed in. Thanks!

"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.

What's your normal training schedule like? Are you comfortable running 30 miles a week? 40? Do you want a plan to finish a marathon or a plan that will kick your ass for 18 weeks and set you up to race a marathon to the best of your ability?

The two most common plans are found in books (check your library): Pfitzinger's Advanced Marathoning 18/55 (18 weeks, peak mileage of 55 miles in one week) plan always gets solid reviews but if you've run once I don't know that you're ready for it.

Haonson's Marathon Method has a few differences but their beginner plan is effectively 13 weeks long and goes from 39 miles up to 57. Technically it's 18 weeks with the first 5 taking you from 10 -> 39 miles of easy running per week but I've yet to hear from anyone who relied on that.

In the just getting it done department, there is always Higdon check out his intermediate plan for something that runs from 23 -43 miles per week if the Novice looks too easy.

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!

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.

Two great books with excellent marathon training plans are:

• Advanced Marathoning by Pete Pfitzinger and Scott Douglas
  
• Hansons Marathon Method
  
  Both have good intermediate plans in the ~50-55 mpw range that take 12-18 weeks. They also both contains tons of good info for a new marathoner.
  
  Good luck!

As I mentioned in another comment, I went completely vegan overnight about a month before I ran my first half marathon. My diet before going vegan was very heavy on meat, eggs, and cheese, so it was a BIG change for my body. The results? I felt better than I'd ever felt before, with tons of energy. I recovered from my runs more quickly, I ran faster, and I completed my half marathon about 15 minutes faster than I had thought I was capable. I've been vegan ever since then, and have run a couple marathons (8 weeks apart) as well as doing high mileage on trails (longest run was 30 miles on some gnarly trails). I was vegan all through a pregnancy while continuing to run, and am now running about 40-45 mpw and feel great on a vegan diet.

I have heard that the book Eat and Run by vegan ultrarunner Scott Jurek is very good, although I myself haven't read it.

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.

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(I <3 Amazon)

I have this Scosche monitor. It works great. It does not have its own display, but sends a signal to RunKeeper in real-time, and you can monitor your heart rate on your phone continuously if you want.

What I prefer to do is get the "audio cues" from RunKeeper, every 1/4 mile, with my pace info and heart rate. This is just the right amount of feedback for me, and I can just leave my phone in my pocket.

Every time this question comes up Plantronics Backbeat Fit ends up the top voted answer ... I have these and they're really good - fit is excellent, sound quality is ok, have been happily using them for 2 years .

Whether or not you hit the wall not only is a matter of training but also having and carrying out a solid in-race nutrition plan. The wall hits people because their lower bodies run out of glycogen, and they haven't sufficiently re-fueled those stores with carbohydrate during the race.

Matt Fitzgerald and the Hanson brothers are among the few experienced running writers who seriously get into fueling during races, and they may be worth a read for finer points.

But in general you need to work on fueling during long runs. Thankfully, Chicago's drink stations use Gatorade (which contains carbs; low-cal drinks like Ultima do not), and if you prefer to fuel that way you can practice hitting the Gatorade every 1.3 miles during training runs. You could also practice with gels or gummy-style fuel like Shot Bloks, but that gets a lot more pricey than Gatorade, and Gatorade has the added benefit of also rehydrating you.

Again, others get into the finer points of marathon fueling much better than I just did, but that's a place to start if you want to avoid the wall.

I highly recommend you to try out Plantronics Backfit which is currently 79.99 on Amazon.

https://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ

I've used numerous bluetooth headphones including Powerbeats 2 and 3 and both died on me. What I like about BackBeat is it's very comfortable and weight is distributed evenly, unlike others that have controls on one side swing as you run. It sits in your ear light and comfortable. It's the best wireless earphone I've used based on price, lightness, and comfort.

Oh, I have been there! When I started running I kept the phone in my pocket when walking and at hand when running. Then I got a running belt, this one: https://www.amazon.com/gp/aw/d/B019BQNTL0/ I love it but I also heard Flipbelt is highly regarded.

I used to run with Bluetooth running headphones to hear C25K/MapMyRun alerts plus music put I couldn’t really adapt well, I had to adjust all the time while running. Nowadays I use a Garmin watch (HR+ then replaced with a vivoactive 3) and put my phone in the belt. Hope that helps!

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.

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.

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.

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!

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 use the Plantronics Backbeat Fit. I find the sound quality to be great and I sweat all over them almost daily over this last summer. I get about 6+ hours of usage before I charge them, so I charge them once a week. The biggest bonus for me is you DON'T cram these into your ear canal. The music is plenty loud with bass and I can still hear cars. If you plan on running on a highway these might not be the headphones for you.

Plantronics BackBeat Fit Bluetooth Headphones - Blue https://www.amazon.com/dp/B00KJLMBQQ/ref=cm_sw_r_other_awd_ErszwbDZB9VVP

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 was going to look for the other post that the other person that replied to you mentioned, but I am lazy. I use these. They are a bit expensive, but I honestly love them. They are lightweight, sound great, aren't noise cancelling (good to hear cars), 7-8 hour battery (with spoken battery notification of the time remaining), and rain and sweat proof. Got mine for Christmas. Other than that, I used to use like 10 dollar wired Phillips headphones that you could pick up at Target or wherever. Decent enough and I didn't care if they died in the rain. Had a pair last me through a half marathon in the rain and they weren't waterproof.

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

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

A 4-day training schedule?! Mine took 12 weeks! :-)

It's possible your pace was simply too high, causing you to deplete your glycogen stores. How did you choose your goal pace?

Did you refuel and rehydrate during your first marathon? Can you give details, e.g. how many gels or sports drinks you consumed during the race? A common recommendation is to take one gel per half hour if you're drinking water, or less if you're drinking sports drink.

What plan did you follow? What was your peak weekly mileage? Increasing your weekly mileage is the most straightforward way to improve marathon success. If you have time to run 5-6 days per week, check out the Hansons Method. They emphasize high mileage, but mostly easy runs.

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.

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

I did a lot of research on these last month. Every armband I saw had terrible reviews. Then I found the Tuneband, saw the consistent praise, and bought it. It's great and simple. Two components: A rubber case that you can keep on your iPhone all the time if you like (I do. It's as good as any other case I've had). A strap that slips through a slot in the back of the case and goes around your arm.

http://www.amazon.com/gp/product/B003ZZKL6U/

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

Volek and Phinney have done much longer studies on this but it is difficult to say just how much bias is there since they're the ones pushing this diet in their books (particularly applicable to running would be http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 )


With that said, 4 weeks is just not long enough and from what I remember in their book they saw similar results as this in that 4 week period, with much better results after 6 weeks and beyond. Dismissing something after 4 weeks of study really is a bit disheartening and makes me question any advice he's able to give.


I feel like he's ignoring the other proposed benefits such as better recovery times, which over time could give you better gains since you're able to work out harder more often.....

Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way https://www.amazon.com/dp/1937715485/ref=cm_sw_r_cp_api_MC1QzbJFVENZQ

This is easy to follow and myself and some friends have had success with it.

I would say that you are not too far off, but you are not quite there yet. A 1:26:45 half is good for about a 3:02 marathon, according to the McMillan calculator. Take a look at Pfitzinger's Advanced Marathoning, Daniels' Running Formula, or the Hansons book for plans that would suit your level. Pick one, spend however long you need to build up to the prerequisites for the plan, then do the training (usually around 18 weeks). I personally like the Pfitzinger 18/70 plan.

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.

Hal Higdon Novice 1 is a great place to start. It sounds like you have a decent base mileage to support it.

You should be able to complete a marathon on the ketogenic diet. You may also check out The Art and Science of Low Carbohydrate performance. I'm an avid runner, and keep a high carb diet, but have several marathoning friends who live by Paloe/Whole 30.

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.

i use plain old apple headphones (i switch between airpods and the corded ones) with these:

https://www.amazon.com/dp/B019BREFE4/ref=cm_sw_r_cp_api_i_MQ8SCbKR4AM59

and they’ve never fallen out of my ears! i’ve been using them for about a year and I recommend them to all my friends :-)

I definitely recommend reading their book . Even if you end up going with a different plan, the book has very valuable information on the different types of workout and the science behind each of them.

I have plantronics back beat water resistant (water proof?) headphones. I've had several of my friends upgrade to them. We all love them. https://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ

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.

This is the arm band I have and I love it. The phone doesn't bounce around on me and feels very secure

http://www.amazon.com/gp/aw/d/B003ZZKL6U/ref=mp_s_a_1?qid=1323305516&sr=8-1

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.

I swear by my foam roller.

I did a gnarly set of stair sprints yesterday morning and as the day progressed I was sure I was going to be hurting something fierce today. So before I went to bed I foam rolled the shit out of my legs in various ways and woke up good to go.

You can use a tennis ball on your feet in the much the same way.

Yeah. My AirPods with these make for great headphones while working out.

I used the Hanson Marathon Method (HMM) for my second marathon. I did a much longer breakdown of how it went and my previous training here: http://www.reddit.com/r/running/comments/nb53z/44_minute_marathon_pr_after_following_the_hansons/c37q09f

TL;DR that long post: I didn't bonk at 16 and finished feeling as good as could be expected. After I found out there offered custom training schedule and such I started using their online coaching service. But, they've also published a book that I highly recommend.

http://www.amazon.com/Hansons-Marathon-Method-Renegade-Fastest/dp/1934030856

Hanson's Marathon Method: https://www.amazon.com/Hansons-Marathon-Method-Your-Fastest/dp/1937715485

Yes that is my lifting program but don't forget you need to add accessories. Here is a better overview of the whole thing: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/

I used Hanson's to train for my first marathon. I thought it was a good plan and would recommend it. You can find the basic plan outlines online but I'd recommend reading the entire book as they go into the individual workouts in more detail.

http://smile.amazon.com/Hansons-Marathon-Method-Renegade-Fastest/dp/1934030856/

My understanding is that the 220 uses HR-monitors based on ANT+ technology.

Your girfriends FR10 does not support external heartrate sensors at all - you can feel confident she does not have one. You can buy the HR-monitor bundled, or choose from one of the 66 othe rmodels http://www.thisisant.com/directory/forerunner-220

If you can spend $80 instead of $50 and want to impress I suggest you get her the coolest HR-device right now - an optical HR monitor Scosche RHYTHM
http://www.amazon.com/Scosche-RHYTHM-Heart-Monitor-Armband/dp/B00JQHTJS2

It is compatible with the FR220 and can be placed around your arm.

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.

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

"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

If you have an iPhone, the AirPods are amazing. I use them with these and they stay in place perfectly. No signal drop (which I saw with the Bose ones).

I'm about 50% through Matt Fitzgerald's 80/20 Running which goes over both the physiological as well as psychological effects of doing 80% of your training at low intensity, 20% of your training at moderate-to-high intensity. Top athletes across seemingly all other endurance sports train in this fashion, and it's a good book that dives into the how and why.

Lots of other training plans and books say to follow this method, but this book specifically takes a deep dive. It's relatively inexpensive, particularly for how recent it was published, but I would recommend it.

This has saved me dearly on many long runs

I use these for my airpods and love them!

You're probably OK distance-wise, you need speed.

I would find the lowest-level plan you can that includes some speedwork.

I like Hanson's: http://www.hansons-running.com/training-plans/beginner-training-plan/

Book: http://www.amazon.com/Hansons-Marathon-Method-Renegade-Fastest/dp/1934030856

I like Sport2People Running Belt (https://smile.amazon.com/gp/product/B019BQNTL0/ref=oh_aui_detailpage_o08_s00?ie=UTF8&psc=1 ). I can put my iPhone 6 Plus in the larger pocket and then my key fob in the smaller one. And it does a good job of keeping sweat away from the phone.

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

I've been using http://www.amazon.com/Tuneband-Grantwood-Technologys-Silicone-Protector/dp/B003ZZKL6U since August and love it.

Body Glide is the best I've used

I got this https://www.amazon.com/gp/product/B019BQNTL0/ref=oh_aui_detailpage_o08_s01?ie=UTF8&psc=1

and love it. Far prefer it over an armband. Fits my keys, phone, and ipod and don't even notice it's there.

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

While not exactly cheap I have been fully satisfied with these: http://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ/ref=sr_1_3?ie=UTF8&qid=1457334645&sr=8-3&keywords=plantronics

I have been using them for gym or running indoors and for daily use as well. They are comfy to wear and the rubber handle thingie doesn't flap while using at the gym or running.

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.

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.

Cool, like this? http://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ

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.

Long Slow Distance burns a higher percentage of body fat as fuel.

NOTE: I did NOT say "Burns ONLY stored body fat as fuel." At 60% V02 max, your body utilizes stored fat for 45% of it's fuel vs 55% carbs. At 80% VO2 max, your body relies much more stored muscle glycogen: 75% vs only 25% stored fat.

Which makes sense. The more intense the run, the quicker the muscles need fuel so the body utilizes a higher percentage of easy to reach glycogen. For slower, less intense run, the body can utilize more fat for fuel.

Taken from the Hansons Marathon Method

Just ran in these for the first time, 4 miles.

https://www.amazon.com/gp/product/B003AU5VZQ/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Loved them. Went commando, also for the first time, and it was phenomenal. Highly recommended. We'll see if I have chafing problems on longer runs though...

I wear cotton t-shirts (the cheapo Hanes kind that come in plastic bags) and I'm comfortable pretty much year-round. If I know I'm going to be sweating a lot I'll use those little round band-aids for my nips, but for the most part it's not an issue.

Gray or white cotton Hanes shirt + these shorts in navy + sometimes a headband, is a preferred look.

Thanks for the suggestion! Is this the band you are referring to:
http://www.amazon.com/Scosche-RHYTHM-Heart-Monitor-Armband/dp/B00JQHTJS2/ref=sr_1_2?ie=UTF8&qid=1451587234&sr=8-2&keywords=scosche+rhythm+%2B

Relentless Forward Progress by Bryon Powell. All you need.

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

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.

SoundPEATS QY7 Wireless Stereo Bluetooth Microphone Headphones which, based on the reviews, seemed to be a good option for a poor college kid like me. I was lusting after the Plantronics BackBeat Fit Bluetooth Headphones that were being raved over in that thread, but I can't afford $80 headphones that I will probably manage to "misplace" sooner or later anyway.

I've been using the basic apple headphones with these to help keep them in place. Cheaper option that has worked so far.

Maybe have a look at 80/20 running by Matt Fitzgerald. Lots of advice on different training paces.

80/20 Running: Run Stronger and Race Faster by Training Slower https://www.amazon.co.uk/dp/0451470885/ref=cm_sw_r_cp_apa_i_e.jQCbPQG3VFA

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

I bought this one on Amazon: http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1375672114&sr=1-1

My PT just told me to get a foam roller, he didn't tell me there were different densities. So I ended up with the hardest one. But also for an ITBS. There are videos on youtube, my PT showed me how to use it but sometimes I need a refresher.

He also said the injury was likely because I needed to strength train more. I've been doing a lot of squats and planks.

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.

Amazon has the soffee shorts, I use those for faster workouts or 5k.

Just a simple smooth one works. I got this one off Amazon.

I really like my AirPods, but I hate the one size fits all.


My ears are a bit deformed. My left earhole is smaller than my right. Over time it naturally pushes all earphones out. My husband bought me a pair of AirPods as a gift. I was excited and bit worried. I didn't want to lose them so I did some research. Turns out a pair of silicone ear hooks was all I needed. Been running miles with them and have never had them fall.

Keto = no carbs. It's a low carb, high fat diet, and it works well for some people to improve athletic performance and reduce fat mass. For some people, it doesn't work at all and they hate it. https://www.amazon.ca/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

For most people, especially active people, I think the foods you eat don't matter much as long as they are real food (no ice cream, chips, gel packs, Froot Loops).

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.

Another reason why I find it hard to understand why runners are so reluctant to go low carb. Being fat adapted is such an advantage. Having access to the fat on your body instead of just the glycogen just seems like a no brainer.

No more wall and a reduced respiratory quotient. It's like a tanker truck running out of gas when there's a tank of tens of thousands of gallons that's not connected to the fuel system.

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

There are a lot of variables here - which HR training system/methodology you follow is the first question, and then what your goals are and what training phase you're in, and even then can be different depending on the week and the day of the training plan. With all that said, I believe most training programs - as a general rule with exceptions abounding - will advise you to do your long runs in Zone 1 or Zone 2. I myself just got a Garmin 235 (wrist-based HRM) and am trying to adapt my training to Matt Fitzgerald's 80/20 Running system.

https://www.amazon.com/80-20-Running-Stronger-Training/dp/0451470885/

Worth every penny.

You may want to take a look at The Art and Science of Low Carbohydrate Performance. It is a short and concise book on how to fuel your muscles with ketones instead of glucose. I believe Tim Noakes recommended this book in a recent Runners Academy podcast.

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?

Check out Hansons Marathon Method.

Higher weekly mileage than your typical beginner program and a much shorter taper and you don't ever come close to the full marathon distance in training.

there are a lot more training options other than Hal Higdon!

Pfitzinger

Daniels

Hansons


to name just a few

These shorts are incredible:

http://www.amazon.com/Soffe-Mens-Running-Short-Black/dp/B003AU5VZQ/ref=wl_it_dp_o?ie=UTF8&coliid=I38DEE7IJ9OXTU&colid=2OK5B3QYSMRUH

Have you tried tuneband? It's plastic so it keeps the moisture away. I've been using one for quite a while. Here's the link:

http://www.amazon.com/Tuneband-Grantwood-Technologys-Silicone-Protector/dp/B003ZZKL6U

This is what I am considering:

http://www.amazon.com/Tuneband-Grantwood-Technologys-Silicone-Protector/dp/B003ZZKL6U/ref=sr_1_1?ie=UTF8&qid=1343220998&sr=8-1&keywords=iphone+running+case

Basic but works for me

Netrush PERformance Roller - EPE Black High Density Foam Roller, 6"x36", 1.9 lbs per cubic foot density

BodyGlide

Amphipod Xinglet

https://www.amazon.com/Scosche-RHYTHM-Heart-Monitor-Armband/dp/B00JQHTJS2/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1496544716&sr=1-1-spons&keywords=Scosche+rhythm&psc=1&smid=A2YHD1HF9B7WGP

buy a scosche rhythm+

http://www.amazon.com/Scosche-RHYTHM-Heart-Monitor-Armband/dp/B00JQHTJS2

I have an optical one that I wear on my upper arm.

Here's a review of it comparing to other HRM. It's accurate.

Forgot to mention the "Fit" part of the model, my b!

https://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ/ref=sr_1_4?ie=UTF8&qid=1505411236&sr=8-4&keywords=plantronics+backbeat+fit

sport2people belt

I use this. It has two compartments. One for my iPhone 7plus and a separate one for keys. Very much the same quality as the spi-belt.

They make these to. MPOW

Those are cheap and durable: Mpow Flame

Foam rolling, and regular icing. The exact same you would do during intense training. If you don't foam roll (and not everyone does), this is a great time to get into it before you need it. It's a dirt cheap insurance against injury if you're committed to running healthy.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/

Has anyone experienced soreness from a running belt? I wear mine on my hips because when it's around my waist it rides up (maybe I just need to experiment more with tightness). Last night after my run I noticed that I felt bruised all along where my belt was in the front. I'm not sure if it's the belt itself or just the positioning of my phone and keys in it. Was just wondering if anyone had similar experiences.

This is the belt I am using.

I'm gonna be that guy and suggest this one:

The Art and Science of Low Carbohydrate Performance

Buy one of these guys.

p.s. it'll hurt like a bitch, but you wont be as sore in the morning.

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

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

Get some silkies!

http://www.amazon.com/Soffe-Mens-Running-Short-Black/dp/B003AU5VZQ/ref=sr_1_1?ie=UTF8&qid=1397121678&sr=8-1&keywords=silkies

These bad boys have a pocket in the front on the inside of the shorts. Toss in an iPod shuffle (the little bitty ones) and it's like nothing is there!

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.

I run with headphones. I have a set of Apple Airpods, but they were useless for running until I bought these little gadgets and now they stay in place no matter what. I like them for running because they're so light and unobtrusive.

I'm going through this same problem right now. It's my 6th marathon, but I'm coming back after injury and I've done a bunch of training so stuff doesn't fit the same. I've outgrown my shorts with big pockets, and the little race vest I used to wear now chafes like a bitch by mile 6. Sadly this didn't occur to me until my last long run, meaning I'll be wearing my full long run hydration vest and feeling silly. If I had another long run to test it out I'd try a belt like this. Because really all I need is a way to carry half a dozen gels and a phone. I've never felt like the hydration stations weren't enough, though I haven't run a marathon with more than a thousand runners, or in very hot weather. In either of those cases I'd probably care water so I wouldn't have to deal with crowds at aid stations.

uhhhhhhhh, he's SERIOUSLY wrong

he needs to read 80/20 Running: Run Stronger and Race Faster By Training Slower

also his running form isn't that great. e.g. his feet "slap" the ground during foot strike. you can see this when you slow down the video

I use the TuneBand. I had problems with sweat getting into the arm band and killing my iphone. This one hasn't had that problem and I've had it for several years.