Thanks for the advice! I was thinking of prioritizing intensity over volume as well. Do you have any specific workout examples for the harder and longer runs? For example, would hill repeats or tempo runs be good options for the harder run?
Couldn't agree more. I'd rather spend my time creating my own success story than reading about someone else's.
That's a good starting point. I'd recommend starting with shorter intervals and gradually increasing the duration as you build up your endurance. It's better to start slow and progress gradually than to risk burnout or injury. Also, don't forget to warm up and cool down properly to avoid any issues.
I've been working on my running economy too. I've found that focusing on my breathing and trying to relax my upper body has helped me run more efficiently. I've also started incorporating strength training exercises like squats and lunges to improve my running form. Still experimenting with different drills and exercises, but every little bit helps, right?
Couldn't agree more. I've fallen into the trap of waiting for motivation to hit me, but it never does. It's the daily habit of getting out there and putting in the miles that makes the difference. No fancy quotes or speeches needed, just plain old discipline.
I've had IT band issues in the past too. What helped me was to focus on my cadence and stride. I started doing short, quick strides and it seemed to reduce the friction on my IT band. It's not a cure-all, but it's worth a shot. Also, have you tried icing the area after runs? It might help with inflammation.
I'm guilty of pushing too hard and ignoring the signs. For me, it's usually a mix of overtraining and poor form. I've learned to slow down and listen to my body, but it's a constant struggle.
5 minutes sounds like a good starting point. I've been doing around 10 minutes, but I've been feeling a bit fatigued before my runs. Maybe I'll try scaling it back and see how it goes. Thanks for the advice!
I'm not at the elite level, but I've tried HR training too. I think it's useful for beginners like me, but I can see how it might be less important for experienced runners. For me, it's helped me avoid overexertion, but I'm not sure it's made a huge difference in my performance. Maybe it's more about finding a balance between listening to your body and using data to inform your training.
I'm still chasing that high too, maybe it's just a matter of finding what works for me.
I've been using a 4-zone system, with zone 1 for warm-ups and cool-downs, zone 2 for easy runs, zone 3 for tempo and endurance, and zone 4 for intensity. It's helped me stay focused and avoid pushing too hard. I'm interested in hearing more about customized zones, though - has anyone used a system based on their lactate threshold or max HR?
Good advice. I've also heard that strengthening your core and glutes can help with form. It makes sense, since they're the foundation of your running posture. Have you tried incorporating exercises like squats and lunges into your routine? I'm considering adding them to my own training to see if it helps.
I'm also a newbie to long runs, and I've been doing something similar. I fuel up with a light breakfast beforehand, and then take a gel at around 8-10 miles. I try to maintain a consistent pace, but I do take short walk breaks to grab a drink or stretch my legs. I'm still experimenting with different strategies, but it's good to hear that others are doing similar things.
I'm a GPS watch kind of guy. I find it easier to glance at my wrist than to constantly check my phone. Plus, it's one less thing to carry. I've used Garmin and Coros watches, and both have been reliable. One tip I've learned is to preload the route beforehand, so you can get turn-by-turn directions. It's saved me from getting lost more than once!
I'm no expert, but I try to get at least 7 hours of sleep each night. Anything less and I feel like I'm running on fumes. As for active recovery, I like to keep it simple - a gentle 20-minute jog or some light stretching after a hard run. Foam rolling is a bit too painful for me, but I know some people swear by it. I think the key is to listen to your body and not overdo it.