(Part 3) Top products from r/running

For shoes, you need to go to a real running shoe store. They will analyze your gait, and show you the type of shoes you need. They should give you a handful of the "right" (for you) shoes to try on, and let you spend some time on a treadmill in each pair, allowing you to ask plenty of questions. The shoes should be pretty big, since over a long run your feet will swell. You should at least be able to press your thumb (width) between your toes and the end of the shoes.

Regarding stretching, there ARE a lot of schools of thought out there. I am sort of lazy about stretching beforehand, but I recommend doing dynamic stretches (not the static kind) ... marching in place, jumping jacks, body twists, things like that.

I also recommend (strongly) stretching afterwards ~ these can be static.

For your first marathon, I can't recommend strongly enough this book. I used it, and know at least 5 others who did, as well. Every single person finished their first marathon injury-free.

If you DON'T get the book, the rules I consider to be unbreakable are:

• good shoes
  
  
• excellent hydration
  
  
• good nutrition
  
  
• good recovery (rest or do light cross-training the day after a long run. Refuel. Rehydrate. Start getting a good night's sleep if you don't already.)
  
  
• FLEXIBILITY (in terms of your schedule. If you are "supposed" to run, but sick or more sore than just achy, then wait a day. No point in setting yourself up for injury. Also, if you are supposed to run, say, 12 miles, and you start, and then halfway through you are out of water and it's 90 degrees out, then STOP. Don't be an idiot in your training.)
  
  Breakable rules, but still good to follow:
  
  
• train your brain. Mantras, positive thinking, etc., are great
  
  
• learn what works for your GI system. Don't change anything on race day, and only make small tweaks throughout your training.
  
  
• practice hydrating with whatever they will provide on the course.
  
  
• try to find a friend or group to run with, at least sometimes.
  
  
  Good luck and have fun :)

So first off (the basics) I'm assuming you're using a HRM given that you know your max HR, if not please find one or use the conversation test when running (i.e. can I hold a conversation at this pace as that tends to correlate very well to Z1 and Z2 running.

The reason you can't find most information is because all the best stuff is in books. Specifically, I think the first few chapters of Faster Road Racing by Pfitzinger or [Hanson's Marathon Method by Humphries would help you (I'm sure there are other sources but I've read these two ... I believe Jack Daniels' book also covers this ground). One other way to find this is to actually search for cycling tips as they seem to be the crew that first adopted the HRM methods, though the general ideas tend to carry over pretty well to running.

All that being said I'm curious what particular benefits you really are shooting for, off the top of my head the size of the left ventricle increases, allowing you to pump a greater volume of blood, the size and density of mitochondria increase as well as training primarily type I muscle fibers.

I'm not sure why you would need HIIT since your goal is a bit nebulously stated. I'm kind of assuming you lift or do something similar based on those CDC guidelines and therefore HIIT is a bit redundant but some strides would certainly improve your running economy.

The general rule that seems to be emerging for endurance sports is 80% easy running (i.e. your HR target) and 20% intense work per week (strides, sprints, tempo runs, fartleks, hill sprints etc.). Look for Matt Fitzgerald's book at the library for more information.


Regarding the slow pace... you will improve quickly as a not overweight 22 year old with no other major health conditions. Just be patient. For more information about HR aerobic training taken to an extreme where we still see a lot of progress, google "Maffetone method".

I went to see what the current prices are, and Amazon has it new for $270, but only in black...apparently colors are more popular.

I've been extremely happy with the 235. This is my first Garmin, and it's a nice upgrade from the TomTom I was running with before. There are plenty of complaints out there about the optical HR, but I have had zero problems with it. It's been rock solid for me. I got it before Christmas when it was on sale, and I have yet to see it give a weird HR reading, or cadence lock, or anything like that. Clearly some people have problems with it, so YMMV, but it's been great for me.

Otherwise, it has pretty good battery life. I wear it all the time with activity tracking on and smartphone notifications on, and I get 6-7 days out of it between charges...that includes 6 runs a week. Also, this is the first watch I've ever had where the instant read pace is actually a usable field. It loses it's mind sometimes, like all instant pace does sometimes...but most of the time, it's actually pretty close to a realistic number.

I'm very pleased with it. It's been a really nice upgrade. Probably my only real complaint is it's a little large on the wrist for day to day wear...but since it's winter time, so I usually have long sleeves on anyway. I may not wear it for short sleeve season...we'll see.

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

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

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

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

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

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

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

Thanks my dudes!

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

Congrats on taking the plunge to Marathoning! I am new too, but I wanted to suggest this book, The Non-Runner's Marathon Trainer (used, loved, and suggested to me by a 5x marathoner) it's pretty much a 5K to marathon 16 week starters guide with excellent tips on nutrition and hydration, stretching and cross training, mental strength for the long runs, and of course the mileage plan, goal to finish without injury. It suggests 4-day per week running (Mon, Wed ,Thurs, Sat for me) starting at 15 miles (3,4,3,5) and increasing 1-2 miles a week until week 13 where you start to taper. Week 12 and 13 are 5,8,5,18.

It is not a 4 hour plan but is pretty much guaranteed to get you to the finish

A couple of months ago I bought a Garmin Forerunner 235. I love this watch since it has so many features. Before the run, I set my finish distance of a half marathon on my watch. The watch has several screen to look at, but I kept it on the screen where it told me the distance remaining, estimated finish time, and average pace. Other screens can tell me how far I have gone, total time elapsed, heart rate, cadance, heart rate, and a bunch of other stuff. It’s 100% customizable too. You can change what each screen shows, or you can download different data fields from the Garmin store for free. I highly recommend this watch, but if you didn’t want to spend that much money, I have heard good things about the other cheaper watches.

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


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

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

Good luck!

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.

If you like ultra books, you should definitely read Eat and Run by Scott Jurek. He was also extensively mentioned in Born to Run. It's a good book, and if you enjoyed Born to Run, you'll definitely enjoy this. Running on Empty is another good ultra book.

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

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

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

Pros:

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

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

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

Or a runner's cookbook? ONE and TWO

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.

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

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

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

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&qid=1504568580&sr=8-1&keywords=runners+world+run+less+run+faster

I personally feel that visualization and a positive attitude go a long way. If you dread it to begin with...it's going to suck. Sounds silly and simple but it works for me. Other than that, I totally agree with increasing your mileage. Not only will you hit your stride later on, but you will enjoy once you do and that will make you look forward to your next run. I recommend a fabulous training book (even if you're not training for a marathon). It got me past the initial "this sucks" period.

http://www.amazon.com/Non-Runners-Marathon-Trainer-David-Whitsett/dp/1570281823/ref=sr_1_1?ie=UTF8&qid=1314227232&sr=8-1

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.

Get something like the tiger tail massage stick. It's the best thing for tight calfs. Much better than foam rollers. Do it before the run, after it and generally every evening. I also had tight calfs, now they feel great

https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6/ref=sr_1_5?keywords=the+stick&qid=1563952989&s=gateway&sr=8-5

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

I picked up the book Run Faster, Run Less

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

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

These ENGO blister prevention patches are a lifesaver. I am seriously surprised that more people on /r/running don't know about them. I had the same problem with blisters after my long runs totally destroying my feet, and everyone on here suggested different socks or new shoes. Not that those aren't good suggestions, but after a couple pairs of shoes and trying all the best socks, nothing was working. These things are really, really great. They also make different shaped ones for your heels.

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

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

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

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

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

The Trial of Miles; Miles of Trials.
“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes.”

“You don't become a runner by winning a morning workout. The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years.”
[Once a Runner] (http://smile.amazon.com/Once-Runner-John-Parker-Jr/dp/1416597891/ref=sr_1_1?ie=UTF8&qid=1409045564&sr=8-1&keywords=once+a+runner)

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/

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

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

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

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.....

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

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.

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

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've found that compression sleeves help a lot. (Link)

I use these compression socks for recovery, but I didn't like how they made my feet feel during runs so I run in the sleeves and wear whatever socks I want, then put on the compression socks after my shower.

And get a foam roller. I've been through several and only the Tiger Tail works well for me. I take it in the truck for my long runs, and use it during warm-up and cool-down, and then a couple times over the next day or so to rub out any remaining soreness.

But no matter what gear you use to help, nothing replaces a good warm-up, and a good cool-down with stretches.

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

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

Cliche to people who have been around for a while, but...

> And too there were questions: What did he eat? Did he believe in isometrics? Isotonics? Ice and heat? How about aerobics, est, ESP, STP? What did he have to say about yoga, yogurt, Yogi Berra? What was his pulse rate, his blood pressure, his time for 100-yard dash? What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles, Miles of Trials. How could they be expected to understand that?

• Once a Runner by John L. Parker, Jr.

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

Once a Runner by John Parker is an excellent book about a college miler and his training. By far my favorite book about running.

Nathan HPL 020 Hydration Pack

Comfortable, convenient pockets for Gu/Snacks and my phone, great for hot days, hiking, biking, and of course running. The only downside is a finnicky bladder, most users end up replacing it with a camelbak bladder.

Running with a backpack is always a compromise of some sort. For instance: Do you need to carry water in addition to your clothing? If so, the backpack is going to be bigger, and is inevitably going to bounce around, regardless of any chest straps.

If you don't need to carry water, how many items of clothing will you need to bring, and what is the smallest backpack that will accomodate it?

Myself, I've solved it the following way: I leave my laptop and clothes in the office, and come in the next day in a fresh set of clothes, and bring the change and shoes from the day before back home the next day in a regular backpack, which I left in the office the day before. My run home from work is 15.5 km, and during summer, I need to have extra hydration, which I carry in a hydration pack/race vest.

Hydration packs are a bit of pot luck, though. I've tried on many of them before buying, and I've never liked the Camelbak's I've tried - they have either felt too small, too large, too constricting or too bouncy for me, and I've had similar experience with many other brands. What I eventually settled on was a Nathan HPL #020 (Amazon affiliate link, in case you don't want to click any of those). It's a trail/ultra vest that has a removable 2 litre (67 oz) hydration bladder. It also has three additional pockets - 2 on the front, 1 on the back that are big enough to carry all the small items I need to bring (keys, wallet, phone), and one of Nathan's own small water bottles. The nice thing about that pack is that as long as I have fastened the chest strap, and adjusted it properly, it doesn't bounce at all (in any direction). If you take out the bladder, it may accomodate a lighter pair of pants and a t-shirt, and a light jacket fits externally in a shock cord.

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

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

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

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

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

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

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 second this! I use a product similar to bodyglide (this), and it works like a charm. I haven't experienced any chafing while using it!

Definitely possible. I went from 290lbs couch potato to 230lbs full marathoner in 11 months. Big help was "The Non Runner's Marathon Trainer"
http://www.amazon.com/Non-Runners-Marathon-Trainer-David-Whitsett/dp/1570281823

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

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

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

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

EDIT fix link

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

Here are your smile-ified links:

this book?

---

^^i'm ^^a ^^friendly bot

These.

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

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

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

I've been running for years and just started running with the Nathan HPL 020. I just ran 16 miles with it. It's incredibly lightweight and stable. There's enough room in it to carry a rain jacket, cell phone, keys and ID. You might be able to get your shoes in there. Definitely your shin guards.

I use Nipeze and they work great. I sweat a lot and they stay in place for 4+ hour runs.

http://www.amazon.com/NipEaze-4-Pack-Value-Regular/dp/B008C24N6K/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1458423164&sr=1-1&keywords=nipeze

Running shorts with the built in liner are all I run in with zero issues. Also, Sport Shield works great for preventing chafing. https://www.amazon.com/dp/B001CJX1UY/ref=cm_sw_r_cp_apa_9tpPybXM1162Z

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

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.

Mostly aesthetic, all of which are highlighted in this link! Also, if you're interested in getting the 235, I believe that amazon has a sale right now, it's going for $150 here.

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.

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

If you like reading, here are a few other great books:

• A Walk in the Woods
  
• How Bad do you Want it
  
• Once a Runner
  
• Born to Run

FYI this is similar to the US amazon price of $249.99.

Yeah I use a tiger tail knock off on my calves, it's much more effective than the foam roller and you can really apply the pressure with it. Similar idea.

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.

https://www.amazon.com/dp/B00LPICJ82/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

I liked this book and I know there is some chatter about style differences between Hal and Pfitzinger.

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

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

the black forerunner 235 is on sale at amazon too: https://www.amazon.com/dp/B0160BC1FO/ref=psdc_617647011_t2_B00XKRWTUE?th=1

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).

I like Nathan HPL 020 hydration vest. I've worn it on 6-hour hike/running tours without any issues: no chafing, no discomfort of any sort. My only wish is that it had more webbing on the outside to allow for stuffing more gear into it, but, as it is, it keeps me from packing too much stuff on day hikes.

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

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.

http://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X/ref=sr_1_1?s=books&ie=UTF8&qid=1344873172&sr=1-1&keywords=waterlogged

Read Waterlogged. http://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X

Am I supposed to wear underwear with these Soffe shorts?

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

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

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

Amphipod Xinglet

For reference of what I wear:

• Petzl Tikka (similar to: http://www.amazon.com/Petzl-Tikka-Improved-Output-Headlamp/dp/B009M664P8/ref=pd_sbs_sg_2)
  
• Xinglet reflective vest, they also sell these with built in flashers (http://www.amazon.com/Amphipod-Xinglet-Vest/dp/B004DKSJAG/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1382526053&sr=1-1&keywords=xinglet)
  
• Armband Flasher
  
  Believe it or not, but 1 in 10 runs or so there's still someone that doesn't see me coming (especially drivers). In all, it's actually not that much lighting going on. I have one "tail light" for those that might be behind me, and a headlamp to see what's in front.

I use nip eaze.

https://www.amazon.com/dp/B008C24N6K/ref=cm_sw_r_cp_api_i_jCmtDb5AW7HE9

Theyare a bit more pricey than tape but very convenient and it’s so easy to bring spares along.

NipEAZE


https://www.amazon.com/dp/B008C24N6K/

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

Do they have Faster Road Racing on Kindle?

Edit: It would appear as though they do

2Toms will save your shit. BodyGlide never quite cut it for me.

Read Pfitzinger's Faster Road Racing, have some coffee, go to the gym and get on an spinbike, swim and work on that core that always gets overlooked.

I agree with the recommendation for Body Glide. I find, though, that for very long runs and/or very wet conditions, it can be inadequate. In that case, I use NipEAZE.

As someone who only recently got into running I was given this: Non-Runner's Marathon Trainer to help me out. It's a 16 week training program designed to train you to complete a marathon. It starts out slow so that your body gets used to the trauma of running, hopefully preventing the stress fractures that you've had issues with in the past.

Have you tried any of the available products for this issue like Nipeaze? I had similar issues until I used nipple guards, which were noticeable throughbclothing and don't stay on well. Then I found these and not only are they water proof and sweat proof, they are not readily visible through clothing. https://www.amazon.com/dp/B008C24N6K/ref=cm_sw_r_cp_dp_T1_287GzbE956QX0

What do you think about the book Waterlogged and the idea that many, perhaps most, of us are overhydrating or over-supplementing? I hadn't considered it until I came across this thread in /r/trailrunning where folks are claiming no electrolytes are needed for runs of 2 hours or less.

I feel like I start to become completely unglued after about 8 miles of hard running if I don't supplement. So this idea intrigues me.

I have a Nathan HPL #020 hydration vest. No complaints here, save for the additional weight.

http://www.amazon.com/Nathan-Liter-2-Liter-Hydration-Flint/dp/B000N0WBIQ

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

The Art and Science of Low Carbohydrate Performance

Check out No Meat Athlete, and read Scott Jurek's Eat and Run.

No, dont do that.

Buy this - https://www.amazon.com/Faster-Road-Racing-Half-Marathon-ebook/dp/B00LPICJ82

I use a roam roll stick. Just go slow and put a lot of pressure into it.
Stick: https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6?th=1

I just got over a soleus strain. For the first few weeks I avoided massaging or stretching my calf because I was afraid it would make the strain worse, but I finally started massaging it, and that helped immensely. The trick is to find and focus on trigger points or "knots" in your calf, especially along the length of the soleus - these knots tighten and strain your muscle, so once the knots release, you will feel a lot better. I personally don't like using a foam roller on my calves - I don't feel like I can get enough pressure from it. I use one of these, but a rolling pin would work okay, too. I also like to use a lacrosse ball - I put it on the floor, place my calf on top of it, roll it around until I find a knot in my calf, and then I try to keep the knot directly on top of the ball while I flex my foot up and down. Massage the crap out of that knot for a minute or so, and then move on to the next one.

And I really hope this isn't the case for you, but my soleus strain sidelined me for a good month and a half. It sucked. For the first few days I tried to run through it, that was a bad idea. Then I spent a week completely resting it, followed by a week or two of relative rest (running just 1 mile a few times per week). It still wasn't getting much better, so I went and saw my PT, who had me start massaging and stretching it, and who pointed out my muscle imbalances that led to the strain. He gave me some exercises to correct those imbalances, and after 3 weeks of following the massage and exercise regimen he gave me, I was finally back to running pain free.

Waterlogged by Dr Tim Noakes.
He’s pretty controversial in his opinions but he was the first to actually make me think about why I wouldn’t need to follow a plan on hydration. Just drink to thirst.

The camelback on a 5k/10k is quite a ridiculous modern interpretation on hydration.

2Toms. It works for wherever you get irritated. I use it on the backs of my heels too.

I'm not sure what your budget is but this is an absolute steal and will do everything you are looking for and more https://www.amazon.com/Garmin-Forerunner-Running-Watch-Black/dp/B0160BC1FO

I've been using it for a year now, cant beat it especially at that price

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.