Long Distance Running

[aussiejack]

I've just gotten back to running long distance after a long term injury. I'm interested in what fellow CFers have to say on this topic. What are your tips? What's your personal average mile split? How often and how far do you run?

Happy to rep those who give great advice and stories!

[713]

[Uprising]

wish I could contribute......

sad, when your father runs more than you. Dude does like 9 miles a day.

[Mr. Brightside]

I run 16 miles/run twice a week now. I used to do 8 miles/run three times a week, but the extra third day was wearing my legs out.

It's been much tougher to run in this summer heat especially since I don't run with any water pack or neither do I stop for water. I do carry those Sports Beans which are really amazing.

I average about 8.5 minutes per mile now.

Some tips for longer distance running is to make sure you have applied vasaline to your inner thighs and chest. Otherwise you will get chafed somewhat.

I'm looking for replenishment tips though. I don't think I can keep running the same distance I do as the summer keeps progressing. I've seen these Gatorade mini water electrolyte packs in the store, so I might run with those in the future. Generally I run around dusk as the sun is going down so it's not as hot.

Does anyone run with the New Balance Minimus shoe series or any other minimalist series? I really like the way those shoes look and might get the Minimus MT 20 as my next shoes. They are New Balance construction with Vibram outsoles.

[Air Langhi]

K-swiss tubes are awesome running shoes. I have some air maxes, but I prefer the tubes.

[DonnyMost]

Originally Posted by Mr. Brightside Does anyone run with the New Balance Minimus shoe series or any other minimalist series? I really like the way those shoes look and might get the Minimus MT 20 as my next shoes. They are New Balance construction with Vibram outsoles.

I have a pair of these. I really like them. Only problem is, I got a pair that was a half-size too small. I figured since I would be running in them barefoot, I didn't need my normal size. WRONG. Blister city. Otherwise, they're great. My hips and calves feel the change in my strike and gait bigtime, and my knees have never felt so good after running.

[got em COACH]

I jogged 3 miles a day 5 days a week to get ready for the texans 5k run of the bull marathon. My avg time is around 26 minute. Which is probably good enough for top 10 i believe. Every other day i would run with 2 dumbbells of 6lbs weight each. Helps toning and keeping the poundage off whenever i eat unhealthy.

[val_modus]

Used to run cross country along with basketball in hs, what i can tell you is this: FIRST, Houston weather SUCKS. Second, start your first mile or so at a relatively slow pace (about 10 minutes), after that, depending on how far you plan on running, pick it up at interval splits with your pacing and strides. If your legs start to feel weak DONT push it, its not worth it trust me. If you dont mind me asking, what was your injury and how much do you plan on running every week.

[McNultyisDrunk]

Originally Posted by DonnyMost I have a pair of these. I really like them. Only problem is, I got a pair that was a half-size too small. I figured since I would be running in them barefoot, I didn't need my normal size. WRONG. Blister city. Otherwise, they're great. My hips and calves feel the change in my strike and gait bigtime, and my knees have never felt so good after running.

What do you normally wear in regular running shoes? I am currently in the Brooks Ghost 5 and am a supinator with high arches and a heavy heel striker. I imagine I wouldn't be a good fit for minimalist shoes. Any opinions on this?

[mrm32]

I started running 2 miles a day last summer every day sometimes twice a day. I eventually started doing it every other day to givemy body a rest. Up until 2 weeks ago I was doing fine until I pulled a muscle on my right leg so I've been out for a bit. Feels weird not running when you're so used to it. I think my average was about 15-18 minutes for those 2 miles.

Another thing I set to accomplish was to lose some weight I had gained. Lost 20lbs since I started running. Feels great

[DCkid]

I've run in about 8 or 9 marathons, including Boston twice. Best time was 3 hours 7 minutes, which is under a 7:15/mile pace.

I usually run about 4 times a week. Two of the runs are 7-8 miles and pretty tough, one 4-5 mile easy run, then on the weekend's one long run (anywhere from 10-20+ miles).

[DonnyMost]

Originally Posted by McNultyisDrunk What do you normally wear in regular running shoes? I am currently in the Brooks Ghost 5 and am a supinator with high arches and a heavy heel striker. I imagine I wouldn't be a good fit for minimalist shoes. Any opinions on this?

Asics Nimbus 11s. I don't have a high arch, but I supinate anyway. When you run in barefoot style shoes, you don't heel strike, you run on the ball of your foot. It makes your calves work like crazy and shortens your gait quite a bit. I normally run 6mph, but barefoot, I'm lucky if I can pull over 5mph.

[aussiejack]

I was misdiagnosed with early onset arithritis in my feet. Had to stop it altogether and plus I got lazy after the initial disappointment. Now I'm back and trying to aim for half marathon within this year.

What's the best way to prevent injury? Stretching? Running on grass?

[Xerobull]

I'm interested in this in theory; after reading about Apache stamina I would like to see what the upper limit is for modern man.

[fadeaway]

I used to run all the time last year -- typically 15-25 km multiple times per week. The longer distances would give me joint problems, though (knees and hips).

Now I don't run nearly as often. When I do, I keep it at 10 km or below (usually 5 km).

Instead of running, I have been doing Insanity videos. Honestly, my cardio is better now doing those than it was last year when I was running all the time. In fact, I recently posted my best 5 km race time ever despite not doing one bit of running for training.

[Mr. Brightside]

Anyone use any running supplements like Chia seeds, Resveratrol or Quercetin or any others?

I use Quercetin before a run and supplement with Chia every day of the week. I've seen some good gains especially with Chia.

[bobrek]

Originally Posted by got em COACH I jogged 3 miles a day 5 days a week to get ready for the texans 5k run of the bull marathon. My avg time is around 26 minute. Which is probably good enough for top 10 i believe. Every other day i would run with 2 dumbbells of 6lbs weight each. Helps toning and keeping the poundage off whenever i eat unhealthy.

Good work on the running, however, 26 minutes for a 5K will not come even remotely close to making the top ten.

[gatsby]

I typically run every other day between 15-20 miles. Occasionally on weekends I'll run 30+ miles.

So therapeutic for me. I'm also 22, so it hasn't yet affected my joints.

[vinsensual]

Originally Posted by got em COACH I jogged 3 miles a day 5 days a week to get ready for the texans 5k run of the bull marathon. My avg time is around 26 minute. Which is probably good enough for top 10 i believe. Every other day i would run with 2 dumbbells of 6lbs weight each. Helps toning and keeping the poundage off whenever i eat unhealthy.

You'd probably need to knock off another 5+ minutes to start thinking about finishing top 10.

[emjohn]

I'm a rhino (9:30-11 min miles depending on length), but I've done 6 marathons and have set up a hat trick for 2013 (Disney, Grandma's, Chicago).

Brian O'Neil's in the Village has a Tuesday PM 5K club. Free to register, you run a lap around Rice and get happy hour prices at the bar and freebies for certain milestones ($100 bar tab for your 100th run). So that's a staple for me.

Usually do a small lap around Hermann Park on Monday, Bon5K Tues, and either a medium run (Hermann-Rice figure 8) followed by a weekend run or the occasional run into work along the Braes Bayou (8-10 miles, depending on how I go).

I try to get in 20 miles a week. Supplement it by biking to/from work on days the weather permits.

As far as tips....
1. Be motivated. Especially in the summer. Without a goal or desire, June-Sept is tough to stick with. Signing up for something like Hottest Half (Dallas, Aug) or Houston Half (October) keeps your feet to the nearly literal fire.

2. Find your weather windows of opportunity and hit them.
My buddy is locked in on Saturday long runs, but I've gone away from that since (a) I like enjoying my weekends, too and (b) it's too easy an excuse/out if the weather stinks. Storm yesterday forced me to leave the bike and carpool home with the wife, so I ran into work today (10 miler).

3. It's a lot tougher to quit a point-to-point.
I mentioned running into work, and I half stole the concept from Lance Armstrong's habit of driving to the airport, giving his friends the keys, and biking home to Dripping Springs behind them. I love that. I live 15 mi from Hobby and will have to try it sometime.
But to the point - it's easy to cut short an out and back or quit after 2 out of 3 laps at Memorial. Point to point or a large loop helps force you to stick through it on a bad day.

4. http://www.gmap-pedometer.com/
Especially for when out of town. When traveling now, I LOVE working in a good jog in a new area.

5. Get to know your local merchants for long runs, especially in the summer.
I refuse to wear a camelbak or waist belt. Tried them my first few years, and hated them. I just carry a 24oz sport top bottle with a coozie (cut out the bottom). I can plan out my route to take me near a CVS/Walgreens/wherever to refill if needed.
5a: the body can only absorb ~24 oz of water an hour. Does no good drinking more than that, unless you like sloshing in your stomach.

6. Garmin GPS watch. I feel wrong anytime I forget it now. Pace feedback teaches you how to really feel your timing after a while, and it's great to have something kick you when you begin to slack off.

7. When you're sweating like a maniac on long runs, salt tabs/pills can do more for you than Gu. Calcium and Magnesium are critical, but often not provided.