MapMyRun Community - Runner's Training Tips

sore neck, sholders and arms

lms1122 — Wed, 06 Aug 2008 09:32:17 -0500

Lately, right after I run my elbows and arms are really sore. I notice it right when I stop running; I need to shake them out for a while to make the numb/sore feeling go away. Also, my neck/sholders have been tight after I run. I think the problem is that when I run, I hold my arms in too stiff of a position. However, I try to losen up while I am running, but it feels un-natural. Has this happened to anyone else before? Does anyone have suggestions on how to change my running form without feeling awkward?

Multiple lower leg pains - 2 failed marathons

brancitelli — Fri, 27 Jun 2008 09:00:05 -0500

I am starting to train for my third attempt at a marathon (Philly). I never started the last 2 races because of the same undiagnosed injury late in training. Both times, I had to stop training after getting my long run up to 18 miles. I don't know if I'm doing the right things to prevent injury this time, because I don't know the specific problem. I've been to PT, but her recs did not work. Help!

It starts with mild pain in my upper shin, and only at the start of the run. The pain goes away shortly after I'm warm (this is contrary to what I've read about shin splints). Pain lasts a little longer with each successive run, but always goes away and always fairly mild. A week or 2 later, I end up with different symtoms each day, one day ankle pain, the next knee pain (shin pain stops). Ultimately, I stop training due to severe knee pain. I was stretching my hamstrings, calves and IT bands before and after every run. I asssume I need to increase stretching in one of these areas, or stregnthen something, but what?

Without any additional advice, I will probably add to my IT band stretching. Any idea what is wrong with me?

mental block

figrsk8r — Mon, 04 Aug 2008 22:25:08 -0500

i'm told that distance running is mental sport where you can't let yourself stop and you have to tell yourself to keep going. the problem is, while running distance, i always feel like after a certain amount of time or distance i can't run anymore even though i know i have the ability to do it. has this happened to anyone when they started running distance? and how do i get over it?

Mental racing suggestions

MSgherzi — Sat, 12 Jul 2008 20:44:10 -0500

Hey,

Last week I ran two 5k events on July 4th and July 5th. I recorded my fastest 5k time ever on the 4th by running it in 22:46. The next day I finished 7th overall with a time of 24:10.

My question is rather simple. During my races, I want to go at a good speed, faster than average, but not wear myself out to the point of almost puking, which I almost did on July 4th at the finish line. However, when I begin running I get other runners that will pass me and the competitive nature in me wants to go faster almost immediately but I know I shouldn't. I did this in both 5k events but I'm competing in my first ever 10k on August 16th and if I start going faster than I should I'm not going to make it through 6+ miles.

Are there any experienced racers out there that can give me any tips or suggestions? What do you normally tell yourself to not go any faster than you are just because someone else is passing you?

Thanks in advance,

Matthew Sgherzi

weak knees

coldshower — Tue, 05 Aug 2008 10:02:31 -0500

I have been having a slight problem with weak knees lately. I have gradually been increasing my long distance runs (now up to 12 miles) and have noticed that my knees start to turn inward during the last few miles. Sometimes they even bump together. I know this is due to lack of muscle somewhere...but which group? I was thinking that I need to strengthen my inner thighs and perhaps my hips. I do strength training once or twice weekly as it is, and may just need to add some more variety. Does anyone know of any specific exercises that would help me out?

Thanks so much!

Hip pain- is speedwork the cause?

ima_runner — Mon, 04 Aug 2008 21:01:51 -0500

I did speedwork on Friday and Saturday, took sunday off, and just jogged a bit this morning, but my left hip is really hurting. It only hurts if I haven't moved in a while, like after sitting. I got new shoes like four weeks ago, so shoes isn't the problem. I researched a little, and it say that hip flexor pain can erupt from speedwork, so that's probably the cause. Has anybody else had this problem, and if so, what did you do? XC starts soon, and I really don't want to start injured. thx

Not motivated though July - how do I get it back

Bendy — Sun, 03 Aug 2008 14:59:42 -0500

Folks,

I feel pretty slack lately. Running during July has taken third place to gardening, and diy (and, oh yes, I'm getting married next saturday) which is all good, but - I didn't really keep it going as I should have. ie not at all.

I went out last week, and again today, for a 5 miler, pretty slow, and its made me feel like "really old" (I mean REALLY old) and now I'm still aching and feeling sorry for myself.

I'm just not motivated to run these last few weeks - how can I get the motivation back?

What would you do?

Ben

Help with lowering my pace

igy08 — Thu, 31 Jul 2008 09:17:34 -0500

Hey All –

I started running again in April after 12 years or so of doing other things. Back then (granted, it was in high school), I was peeling off 18-minute 5K’s like they were regular jogs. Now, however, I’m having trouble getting my pace lower than 8:45 and am concerned that I will not be able to sustain that during a half marathon I’m training for in November. Does anyone have any training programs designed to lower your pace that I can take advantage of? Thanks.

LSD Runs Between Drills and Tempos?

Tiffers110 — Thu, 31 Jul 2008 09:53:24 -0500

Hey guys! I'm uber newb at this and don't want to sound like a baby, but I don't want to overdo it (since earlier this year I went into over-training and that was a huge, depressing mess).

I'm a lifter (nearing power) and sprinter at heart. I did my first 5K in January as kind of a side thing (it was a Resolution Run); I hadn't run outside AT ALL, it was 30 degrees out (in Texas...not used to training in this cold! LOL), and I managed to come in at 30:31 (I took it slow and paced myself; my goal was to not slow down at any point during the race, and I got 2nd in my age group, yay me!). Now I want to dominate 5Ks, so I'm working in Tempo and Interval Runs and Drills.

I did my first Tempo Run on Monday (WOOOOOOOOOO was it hard!), my first Interval Run yesterday, and will do Drill work on Saturday at the track. The problem is this addiction that you crazy people have that I am getting: I want to RUN RUN RUN! So I'm wondering if it's ideal to do an LSD or just an easy run today and rest tomorrow prior to Drills.

Let me know what y'all think. ;) Thanks in advance!

Smile,

~Tiff~

Newbie questions! :)

giggles32006 — Wed, 30 Jul 2008 12:50:33 -0500

So of course...being a newbie, I have all these different questions. So I figured I would just post them all on one post and whoever can answer some of them...great!

First, do you burn more calories running in hot weather? Also on that topic, I would just like some tips for running in hot weather. I've been in Colorado for three months over the summer so it's not so bad (minus the lack of oxygen!) but in a week I'm going to be heading back to Central Texas...In August. Needless to say, I can already anticipate the hot weather and I need some tips!

Also, lately (maybe becuase of the heat?) when I've been running I just feel so tired. I can't really put my finger on whether its my legs that are tired or I'm not taking enough breaths, but I just feel like I can't keep running. I feel lightheaded sometimes after I run too. Advice?

Last (for now..?), I know that you have a maximum heart rate you aren't supposed to go over (192 for me I think) are there ways of knowing I'm near this if I don't have a heart rate monitor? What if I do go over that rate?

Thanks so much everyone.

HR Zone

tthatche — Tue, 15 Jul 2008 16:31:34 -0500

I need some help from you expiencied runners... What HR zone should I be running in while training for the marathon. And what zone should I be in when I am actually running the race?

Thanks,

Tracy

Shoulder/Neck Pain

burgalurg — Mon, 28 Jul 2008 19:47:51 -0500

I ran a ten miler with my jogging stroller. I was a bit sore in the upper body the next day, but figured it was no big deal. I took a rest day, then ran a 4.5 miler the day after. I had to lock the front wheel because it was a weird terrain and I was getting some wicked vibrations that were making me feel unsafe. When I did that, it made it really hard to turn the stroller. I had to push really hard to turn the stroller. I came home, took a nap with my son, and when I woke up, my shoulder (across from neck to shoulder, shoulder blade, and up the side of my neck and the middle of the neck to my skull, all on the right side) were killing me.

I was getting sharp, acute pains at times. A general achiness existed all of the time. I also was really swollen, red and hot to the touch. It started to get better to on and off achiness with no sharp pains, after much ice and six days rest. So I tried a 1.5 mile really slow jog (no stroller). I started hurting immediately after, so I returned to the ice and rest. I gave it another six days where I iced and rested it. It went to on and off achiness again to no pain for two consecutive days.

Today, I did a short run...ran a two miler at a 9:30 pace (pretty slow, but I was trying to keep a 10 min/mile pace). After the first mile, I began getting shooting pains from my shoulder blade to my elbow. After my run, while showering, I got a few that extended to my thumb. I have been icing since I got out of the shower.

What the heck did I do??? What do I do now??? This is getting ready to cut into my half marathon training now (I would have liked to start Aug 3rd, but I will still be okay if I start the following week, I guess), so I am getting worried. Should I take a day off tomorrow and try another slow short jog? Should I rest until the 3rd and still attempt my long run? I need some advice now and I'm getting sick of resting. LoL! I was really looking forward to a pain-free run today.

jogging strollers

swk — Fri, 04 Jul 2008 12:12:04 -0500

I attempted to run with my 2 kids (about 35 lbs. each) in a new double jogger we got. The jogger is great and top of the line, but it was quite a challange. It wasn't so much the weight I was pushing but my form that is off because my arms are not swinging, atleast that what I believe made it difficult for me? I basically walk / ran about 3 miles. Is this how it goes normally with the joggers or do runners actually benefit the same way they would with a regular run? At this point I think it would be good for just a quick calorie burning walk /run if I have the kids and limited time. Any suggestions or thoughts would be much appreciated.

team training tips

snodrumma — Wed, 02 Jul 2008 11:07:50 -0500

hey,

our team really wants to go to states this year for cross country! our workouts are just ok. i think there is a way we can improve but im not sure how. im assistant captain with 2 other guys and we make up our own workouts for the team cuz our coach isnt good!

first of all, right now here our are times for the 5k

1st guy - 17:00

2nd guy - 17:30

Me - 17:50

4th - 18:00

5th - 18:30

to start the summer off, this is our first week and so far were doing easy runs of 6 to 10 miles, and then sunday running around 12-15

next week we wanna be running 50+ mile week then the next week we want to start off with a really hard workout like 5 1000m repeats then an intensive hill workout (2 1/2 mile run to the place, and then back)

were trying really hard and we have a lot of hardworkouts planned like fartlek running, and indian running, tempo runs, track workouts, 2 hill workouts a week, stuff like that. then in august were all going to Aim High Running Camp.

we wanna be the best but there are 6 other teams that are just as strong. haha we picked the wrong year to be a good team lol.

so is there anyone out there that can help us and give us better workouts??? so we get better

Michigan runner heading to Arizona

lauren_a83 — Sun, 13 Jul 2008 13:48:28 -0500

I am heading to Arizona for a business trip. I live in Northern Michigan where our summer temps are in the mid seventies with 60%+ humidity. I realize I need to drink a lot of water, but I'm a little nervous about running in the desert! Does anyone have any tips for a runner (I will do three 5 mile-ish runs and one 10 miler) that is not used to running in a hot dry climate?

Thanks!!

Healing suggestions for ITB?

robomb — Fri, 16 Nov 2007 13:49:34 -0600

I ran my maiden marathon on 10/20, and finished in 4:44. I was quite surprised since I had been training for a figure competition on 10/13, and my longest run in the 5 weeks prior to marathon was less than 5 miles. I know my ITB is a result of over-use, but it will be 4 weeks tomorrow and I am going through terrible running withdrawals! I have been cross-training to keep my cardio conditioning, and I roll out my IT bands on the foam roller at least once a day. What else can I do? I was doing a little running until another runner told me that I will never fully heal as long as I continue trying to run through it. Does anyone have suggestions or advice for IT treatment/recovery?

5k trainning program

Gate — Thu, 22 May 2008 06:52:09 -0500

Hi,

I'm running 4 times a week (30 minutes) since three months.

Sunday I did my first competition and finish the 5k in 27 min.

I want to reduce my time to 22-23 min at the end of the summer. Is it realist ?

DO you know a program on the net for that ?

Thanks

Gate

Lung Capacity

stevescott — Wed, 02 Jul 2008 11:50:44 -0500

Does anyone have any suggestions as to how to increase lung capacity? I know you can't increase your VO2 max, but I was wondering if there are any suggestions as to ways for my body to more efficiently utilize the oxygen I'm inhaling. Maybe I'm talking about the same thing. It's just frustrating when I go out on a tempo run and my legs feel good but my breathing is labored. I'm running about 20 miles/week at about an 8:30 pace, have been doing intervals for about three weeks now (3-4 x 800's at 3:25) and just did a 3-mile tempo run, where I was able to maintain a 7:30 pace yet had to take 2-3, 10 sec rests to calm down my breathing.

Beginners Help: Running for Time Vs. Running for Distance

MassiveDuck — Sun, 27 Apr 2008 16:25:09 -0500

I am just starting to become interested in running and have been reading random info on the web and on mapmyrun. I read many things about running for time, as in 30 minute runs with 3 minutes jogging with 2 minutes walking, or something like that. But what sounds much more appealing to me is running for a distance, for example starting by running mile, then work to running 1.5 and then eventually 2, ect ect.

My real goal with running is to just be more healthy and more importantly, have a healthy hobby. As i said, distance sounds more appealing because I like having easy to map goals and see results in how I feel after making that run.

Any thoughts and advice would be greatly appreciated, Thanks in advance,

Skyler Loomis

2 Marathons?

Kymie4 — Mon, 07 Jul 2008 12:44:37 -0500

Hi all,

I'm a semi-new runner, have been running for a little over a year, and I'll be participating in my first marathon in October. I'm running as part of the Leukemia and Lymphoma Society's Team in Training. I had gone to one of their meetings and learned about the Nike Women's Marathon in San Francisco and decided it would be the perfect race to run in for my first marathon, and I'm raising money for a good cause so I'm really excited about it!

Here's my dillema. I had promised my roomate that I would run the Disney Marathon with her in January. This will be her first marathon so I'd really love to run it with her so I can be there for support. Do you think it would be okay to run the Disney Marathon in January after running the Nike Marathon in October? Is 3 months enough time to recover/train for my second marathon? Any advice would be greatly appreciated. Thanks so much!

-Kim

How do I Improve 5k 1.5 Mile Run and Sprinting (40m Dash)

TheJHale — Tue, 01 Jul 2008 11:27:36 -0500

Hello everyone. My name is J.Hale from Dallas, Texas... I am currently in search of help. For myself I am looking to improve my 5k time and 1.5 mile run. I currently can run a 18:40-19:00 minute 5k on average, however I really want to get it down into the sub 18 range, like 17:45 or so... My 1.5 mile time ranges from 8:10-8:35 and I want to get it into the sub 8 range 7:45 or so...My current workouts include a lot sprinting and sprint intervals over distances of about 2 miles. If I do short sprint workouts (no less than 50m) they are always at least 1 mile worth of them, when added together. ]This month I am starting more distance workouts...such as 4-5 mile runs and longer sprints...such as 8x400m sprints.My workouts include a lot of sprint because I also play rugby for Texas A&M and my position (Wing) requires me to do a lot of sprint, which I want to get faster at. My 40m (not yard) time is currently 5.03, which I do not believe is fast enough, but I know the problem is because I have bad acceleration. So I would like to improve this.I know this may all seem like a lot but any help would be greatly appreciated. So to conclude I want to:
Improve my 40m run which is 5.03 (For Rugby)
Improve my 5k run which is 18:40-19:00 down to 17:45ish (For Marine PFT)
Improve my 1.5 mile run which is 8:10-8:35 down to 7:45ish (For Corps of Cadets PFT)

If anyone has any advice for me it would be greatly appreciated.

Hamstring Pain

davic90 — Mon, 16 Jun 2008 13:10:05 -0500

I started experiencing hamsting pain shortly after starting my first half marathon. It stopped after about 2 miles,so I continued without any pain, but for the following two days, my hamstrings have been quite sore. I have been stretching. I am wondering should I jog my scheduled 8 miles although my hamstring are still sore, or should I decrease my mileage, or just take off a day or two? Any help would be greatly appreciated. D

200 mile 24hr relay race info

LexB — Mon, 30 Jun 2008 00:03:46 -0500

I'm doing the ragnar relay (www.ragnarrelay.com) and have never done anything like this. My legs are no longer than 6 miles and I am running at least that (usually longer) at least once a week.

Has anyone done these before? Any hints/tips/advice? What kit would you recommend?

All help greatly appreciated!

Cheers

Lex

First Marathon

ilang — Mon, 30 Jun 2008 15:02:51 -0500

I just entered what will be my first marathon, on November 23rd in Philly, and am looking for a good training program to follow. I am currently running about 25 miles a week and completed a half-marathon back about 2 months ago. Any suggestions for where I could find a good training program to get me ready for the marathon.

Best Websites

Kitkat17 — Mon, 30 Jun 2008 11:50:36 -0500

Hey everyone! Thought I would start a thread with links or suggestions to other runner's favorite websites about anything related to running! I am starting up again and have found www.runnersworld.com a great resource...I picked up a magazine a month ago (which was excellent) and checked out the website. There is something for everyone-training, injuries, triatholon, trail, etc. Love it!

Also, I competed in my first 5K in June- with a friend at her pace we finished in 45 min. I knew I can do better and need some competition to motivate me to lose weight and stay healthy. I found this website for many races in Minnesota/Surrounding areas 2008... http://www.raceberryjam.com/mdra2.html. I love horseracing so my goal for next year is to seriously compete in the Canterbury Turf Race! lol

first half marathon advice needed

shjanowitz — Tue, 24 Jun 2008 16:12:06 -0500

Hey all, I am brand new to this site, and have some questions. I am a pretty new runner, although played sports when i was younger... I signed up for the NYC half marathon for July 27th. I am really excited but also really really nervous, and would love some advice. I have been following a training schedule I found online. it is 12 weeks long and i just started week 8 yesterday. Its been going pretty well, I have kept up with the long runs, but the training schedule doesnt taper and has me doing my logest run on sunday of week 11 (one week before the race), I talked to a few co-workers who are marathon runners, and they suggerst I taper a lot more then that, so I would love some advice on the following: -what should my last 3 week long runs consist of? -do I walk or run the two days prior to the race? -what do i eat the day of the race? (it is at 7:30 am start) -lastly, i have TERRIBLE knees, I had knee surgery about 4 years ago because of a horrible case of tendentious, from running too much, too hard... any advice on how to keep this from happening?? right now i try to run half the time outside and half the time on the treadmill to keep things a bit more cushiony. Anyhow- I am really excited about this site, and would really appreciate any advice on the above, or any advice in general about preparing for my first 13.1 thanks!!

Legs in major pain! Can new shoes cause this?

nassau — Tue, 24 Jun 2008 15:23:49 -0500

HI I have recently taken up running again though I am in good shape from various team sports I play weekly. My old shoes we NB and I bought them years ago because of all things, I liked the colours. I recently bought a new pair of shoes - different brand but ones that the staff at the store recommended for my feet. It was a running store so I felt I was in good hands. Plus they felt like air clouds on my feet. I hit the road three weeks ago and after my normal 7 km morning run I came home to only realise a half hour later my hamstring was seriusly strained. I rested it for two weeks, stretching and getting a sports massage and thought I would try them again. This time taking it real easy - slow pace and low distance - but now my calfs feel like they are both ripping apart! Walking with a noticable limp etc. Here are my questions - Will I get use to the shoes over time? Is this common when switching brands and styles? Has anyone else experienced this? Finally, why does ageing suck? Thanks for your help.

Running Annoyances

chrimarja — Fri, 27 Jun 2008 15:25:32 -0500

Hi,

I'm new to running as a hobby. Played soccer, lacrosse, and field hockey all through high school. Anyways, I've found when I run that my lips get numb and sometimes my right clavicle hurts (not so much my shoulder but right on that bone) Didn't know if anyone has heard of such things. They aren't things that are going to stop me from running but they are annoying. I was just curious if anyone else has experienced either one of these occurrences.

Thanks

HR Monitors Worth It

shday98 — Tue, 08 Jan 2008 06:44:26 -0600

Hi, I'm a recreational marathoner, have run two of them and planning to run the country music marathon this April, and I was wondering how a HR Monitor improves training/the marathoning experience (or distracts from it).

Please let me know your thoughts!

Thanks,

Stephen

Nosebleeds...

Marine_Corps_Runner — Fri, 20 Jun 2008 16:31:20 -0500

I suffer from nosebleeds all the time. I've always chalked it up to running. I breathe in from my nose and out through my mouth. Today though, I got another nosebleed, and a friends suggested to me breathing in from both my mouth and my nose at the same time. Any comments on the effectiveness of this? I'm running a half marathon tomorow so any comments would be greatly appreciated.

Thanks,

Justin