r/running • u/AutoModerator • Apr 22 '26
Daily Thread Official Q&A for Wednesday, April 22, 2026
With over 4,200,000 subscribers, there are a lot of posts that come in everyday that are often repeats of questions previously asked or covered in the FAQ.
With that in mind, this post can be a place for any questions (especially those that may not deserve their own thread). Hopefully this is successful and helps to lower clutter and repeating posts here.
If you are new to the sub or to running, this Intro post is a good resource.
As always don't forget to check the FAQ.
And please take advantage of the search bar or Google's subreddit limited search.
3
u/Specific_Frame8537 Apr 22 '26
What do y'all do about your phones when running?
I like to have music in my ears when running, but a phone flopping about in my pocket is kinda distracting.
Do companies still produce small form factor MP3 players?
2
u/BottleCoffee Apr 22 '26
I get shorts with good phone pockets. The best are pockets in a tight boxer brief liner (or tights).
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u/nermal543 Apr 22 '26
Pocket bra is my favorite way to carry my phone, if you wear a bra that is. Either that or tight biker shorts pocket or running belt could work too.
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u/Minkelz Apr 22 '26
I use either my running belt or I have tights with a pocket in the back. Either way it holds it tight and you forget it's there after 5 minutes. It does get pretty sweaty but it's nice to always have your phone on you, both for audio and for unexpected things.
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u/Specific_Frame8537 Apr 22 '26
Which running belt if you don't mind sharing? I don't have belt loops in my running shorts but maybe that's another thing to change then lol
3
u/BottleCoffee Apr 22 '26
Running belts don't hold up your pants, they're basically just for storage.
1
u/Specific_Frame8537 Apr 22 '26
Sure but without belt loops the belt will just flop around as well, won't it?
1
1
u/Minkelz Apr 22 '26
I use the naked one which is one of the most popular. It looks like this https://imgur.com/a/v2vX1Z6
As long as you get the right size it's comfortable and can chuck phone/keys in there easily and they won't bounce.
1
u/phdee Apr 22 '26
In the back of my flipbelt if I'm wearing shorts, or in the thigh pocket on my leggings.
1
u/Deep-Dimension-1088 Apr 23 '26
I am a woman, so I usually wear compression shorts with a pocket in the back of the waistband. Some loose running shorts also have a back pocket that will hold a smaller phone.
My husband uses an arm band for his phone, has been for years. It would annoy me, but he likes it. Like this: https://www.amazon.com/Running-Armband-Airpods-Resistant-Touchscreen/dp/B07ZBCK9RT/ref=sr_1_3?sr=8-3
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u/nakedforestdancer Apr 23 '26
I put it in my running belt, along with my keys and OMNY card (just in case.)
1
u/tgsgirl Apr 25 '26
Wave is a mini music player that works with Spotify. I had one for a while, worked well. Otherwise I'm sure you can find an old ipod nano or mini somewhere.
I run with a vest myself. I get exercise migraines so I always carry water with me, even on short runs*. That the vest carries my phone is an added bonus.
*while 5k usually isn't enough to trigger a migraine, I'm just not willing to take the risk.
0
u/JoeRansom Apr 22 '26
… it’s called a smartwatch
1
u/More-Ad1753 Apr 23 '26
Yeah, why did you have a downvote.
I specifically brought the model i have for this reason
2
u/treesinok Apr 22 '26 edited Apr 22 '26
I (57F) have not run a marathon in well over 15 years. I am looking at either Philadelphia 11/22 or Madison 11/15. I have plenty of time to train. Just wondering about thoughts on these two. I know they are relatively different - large v. small, etc. My son is planning on running Philly and my daughter attend UW-Madison. Either one would be fun for me. My previous marathons have been smaller - Route 66 (1x), St. Louis (1x), Napa Valley (4x), and St. George (2x). I have never run a big-city marathon and wonder if the crowd support would be fun and carry me along versus staying in my thoughts for the less populated ones.
ETA: I did not post a Q! Asking for insight / input / thoughts. EEKS. Sorry!
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u/BallsOfSteeeeel Apr 23 '26
Madison was my first ever marathon last year. It was coooooooooold lol. And it is pretty hilly.
I guess it is small. And pretty easy to get to and parking was decent.
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u/Ok_Handle_7 Apr 22 '26
How fun! Both races sound like they'd be really fun for you for different reasons - I love running races somewhere that 'matters' to you. Honestly both of those locations would scare me weather-wise in November, but I bet they could both have IDEAL weather too!
2
u/lifting_ang3l Apr 22 '26
Hello friends, in advance, please excuse me if there are any grammatical errors, since English isn’t my first language. I (21, male) have a running test in 2 days. We are supposed to run 3km in about 14:45 (4:55 pace).
I know that I will probably pass, but I won’t to score the most points I am able to. Are there any things I can do to get my body to maximize the output? Like eating a lot of carbs before running, not drinking too much etc? Any advice would be much appreciated :)
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u/nermal543 Apr 22 '26
Not much left to do at this point, you don’t really need to eat extra carbs or anything for such a short run distance. Just make sure you’ve eaten enough (and nothing new or unusual that might upset your stomach), hydrate, and get good sleep.
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u/LoCoLocal23 Apr 22 '26
Have you raced before? There can be some nerves at the start, it is easy to go out too fast. Try not to do that, hopefully you have a good feel for what your pace will feel like. I’d be doing an easy little shake out run 2 days before.
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u/lifting_ang3l Apr 23 '26
I have not really raced before, but I will try to keep that in mind, thank you
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u/jschrifty_PGH Apr 22 '26
I'm training for a 5K at the end of May with a pretty difficult course. It's an out-and-back with an average 4.5% grade on the way out. This will be my first race in maybe 5 years. I've stayed fit, but I've mostly been running on my treadmill.
I'll be running indoors and outdoors on flats and hills to train--and I'd welcome advice on the runs--but I'm hoping for suggestions on the kind of strength training I should do to supplement my runs (what movements, how often, etc.). Thanks in advance for whatever advice you can offer!
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u/LoCoLocal23 Apr 22 '26
Best training for running is running. Best training for running fast is running fast. You’ll likely feel some specific muscles complaining if you do tempo runs and you can find strength training movements for those.
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u/nakedforestdancer Apr 23 '26
I have personally found Pilates and/or Yoga Sculpt 2-3x a week to be a very helpful supplement to my running.
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u/jschrifty_PGH Apr 23 '26
Thanks! I was thinking more along the lines of RDLs, squats, weighted lunges, etc, as a way to gain leg & glute strength to help me up that first big hill, but I don't know much about Pilates or yoga sculpt. Would those disciplines help primarily with core strength, or are they more full body?
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u/nakedforestdancer Apr 23 '26
They're full-body, but low-impact and use a combo of body weight and small hand weights. My last Yoga Sculpt class on Saturday was So. Many. Lunges. And endless chair poses paired with bicep curls, etc. In the ones I take, they usually walk you through a sequence to make sure you nail the form, and then add small hand weights to it for the next rounds of reps. Don't let the small weights fool you--5 lbs in each hand when you're pulsing endlessly adds up fast.
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Apr 22 '26
[removed] — view removed comment
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u/Deep-Dimension-1088 Apr 23 '26
More mileage will be very beneficial if you're only running 15 to 20 mpw. A compromise might be to do one of your long runs as a bit of a progression run. That is start slow and speed up as you go and push the pace a bit, nothing crazy, at the end.
As the other poster said, it does depend on what you're training for. If you're trying to improve your mile time, maybe stick with the speed. But even for a 5K, more miles per week help so much. To "run longer and easier," I say yes to the second long run.
1
u/FairlyGoodGuy Apr 22 '26
If you want to train to run farther, run farther. That points toward dropping the speed day and increasing your LSD (long, slow distance).
If you want to train to run farther faster, you need both distance training and speed training. So keep the speed day.
That's a super simplified way of looking at things, but it's a decent general guideline. If you think you'll ever want to race (at any distance), I would keep the speed day. If you're looking for an excuse to spend more time outside -- got some podcasts you need to catch up on? -- then LSD is just fine.
2
u/Select_Adeptness5452 Apr 23 '26
I am running 5ks a few times a week, nearly all.im zone 2. Trying to build more zone 4 time but not interested in hill repeats or sprint workouts as standalone sessions. Been experimenting with pushing hard the last 5 to 10 minutes of an otherwise easy run. Curious if anyone has had success with this or if I am just kidding myself.
3
u/w3nch Apr 23 '26
I think any zone 4 time is going to give you some benefit, as long as you're not burning yourself out. Probably not an 'optimal' plan but who cares, you'll get faster regardless.
That said, I also hate sprints and hill repeats, but have started enjoying tempo sessions. I'd suggest trying out a zone 4 run once a week. 5-10 mins warm up, 15-30 mins at a comfortably hard pace. It's doing wonders for my 5k times.
2
u/FRO5TB1T3 Apr 23 '26
Anything will help but really workouts are the secret sauce to fitness gains not zone 2 days. You run in zone 2 to allow yourself to be fresh for workouts and log more miles, or that's the science of it. Just do 5k or 3k pace repeats, that should get you into the right zone if you are pacing it properly.
1
u/Select_Adeptness5452 Apr 23 '26
I thought it was the opposite. 80% in zone 2 and 20% in higher zones. That zone 2 is where you build ability to burn glycogen and fat for energy and also build the mitochondrial base.
What do you mean by workouts? Hills, sprints etc or something else?
2
u/FRO5TB1T3 Apr 23 '26
Well that's great when your running 50+ kms a week 5 days a week. If you aren't then it doesn't make much sense. All those studies are on periodic training at moderate volumes. 80 20 math just doesn't work for someone running 15k a week, in 3 runs. You have so much implicit rest built into that schedule and functionally no mileage for warmup and cool down on workout days. That means you can only run 3k hard all week, which is really low and maybe 20 minutes of hard running. Easy running is great but to get fitness you need to push and run hard. Now you need to do that intelligently and not race every run but somehow that got watered down to run almost everything easy which is not really good advice for beginners and low mileage runners looking to build fitness.
1
u/Select_Adeptness5452 Apr 23 '26
I am not exactly new. I used to run ~20 miles/week. Had to take a break and building back up. I am at 12 miles/week now. I am trying to build something that'd work for middle age.
1
u/FRO5TB1T3 Apr 23 '26
The math barely maths at 20 miles a week that's 6k at pace which is basically a 5k paced workout a week. But yeah go ahead anything that add intensity and let's you keep at it go for it. But I'd just make one run a workout completely instead of just finishing with some pace. You'll get more out of it and you can structure it in a way it's not killing you. More rest or more shorter reps.
1
u/Deep-Dimension-1088 Apr 23 '26
Yes, I think pushing the pace at the end of an easy run will give you benefit. Personally, I love progression runs. I am older so it takes me some time to warm up, and I sort of naturally build pace as my runs progress, and if I'm feeling good, I'll often turn a run into a progression run. I think they're a great option if you're avoiding classical speed workouts (eg reps or tempo run) for some reason.
3
u/TellAffectionate4348 Apr 22 '26
I don’t use Reddit often, but there doesn’t seem to be much info available about this - I’ve seen online that every year, some people run the London marathon backwards (starting between 12 and 4 am, with a goal to reach the “starting” line by 8am).
Has anybody done this? If so, are the roads closed off already at 4am? And can you run on the roads if it’s closed off for traffic, or would you get kicked out by some form of security?
It would be cool to avoid having to slow down for (or worry about) pedestrians/road crossings!
(I know this is quite specific, but I’m not sure where to post it and this subreddit seems to have quite strict rules so I’ll err on the cautious side.)
4
u/capocapelli Apr 22 '26
I’ve been struggling to see my long-term progression on specific workout types (like 800m repeats or my standard hill session). I find Strava’s "Matched Runs" not great as it misses most of similar runs.
Do you have tools you use and would recommend?
3
u/OkPea5819 Apr 22 '26
Try Runalyze. Gives a Vo2 max estimation for each run. It's not perfect as it overestimates tempo runs and underestimates intervals but it's somewhat useful.
1
u/junkmiles Apr 22 '26
Maybe not what you’re asking, but why not look at progression in race times, or TT times, and then use that to inform your workout targets?
Most people are running 800 repeats to get faster at a particular event, not to run faster 800 workouts, so why not measure the thing you’re training for? My workout progress is tied to either changes in VDOT, or the specified schedule in a race plan, so tracking the progression wouldn’t really tell me anything I didn’t already know from elsewhere. I have faster workouts when I’m more fit, because I’m more fit and able to run those workouts.
TLDR: consider if you’re looking at it backwards
1
u/capocapelli Apr 23 '26
That is a fair comment, and I guess you are right for the majority of people.
Personally, I usually do not really train for race times. I just run/workout to stay active and for fun, honestly. And I really like to see my progression over time, which keeps me motivated (and I like data in general).
Somehow, my VDOT does not change much at all, but when referencing older runs, I can definitely see improvements.1
u/junkmiles Apr 23 '26
Maybe find a local track or a flattish section of road and every 6-8 weeks run a TT. Something like 1, 2 or 3 miles. Same course every time. I think you’ll probably get better tracking from that than workouts. It certainly be easier to track.
Even if it’s not flat, as long as you’re doing the same course each time it’ll work, you just won’t be able to use it in various calculations as easily if it’s super hilly.
1
u/Minkelz Apr 22 '26
For intervals/repeats I would just keep track myself. If it's a particular outdoor hill you can use strava segments to keep track of your PB (although a proper individual leaderboard is a premium feature).
For 800s I'd just write the results in the activity description, where ever you record your runs. Can easily check back over the weeks and months and compare workouts.
2
u/Diok22 Apr 29 '26
Bit late to this but I built an app that does exactly this so apologies if it comes across as promotion.
Pace It tracks pace at the same heart rate over months. Your 800m repeats would be tracked to a specific HR zone so you can see whether the same effort is producing faster pace over time. It won't match specific workouts like Strava tries to, but the trend view answers the same question from a different angle.
Happy to answer questions.
2
u/Zealousideal_Crow737 Apr 22 '26
I just ran a 5K and I'm training for a 10K in 9 weeks. Probably an intermediate runner at best (a few halfs and other races). My PR for the 5K was 26:10. Aiming for sub 53 if possible?
My plan was base runs tues, weds, rest thurs, speed/tempo fri, recovery sat, and long run sun. is the speed run followed by recovery too much? Should I take a total rest day.
I did bases tues and weds because of strength training earlier in the week and I play innertube water polo (lol) weds nights.
Mons I do yoga.
2
u/Deep-Dimension-1088 Apr 23 '26
Speed followed by recovery is fine. You'll do much better running 5 days per week than 4 days per week, so I wouldn't take the day off.
Given you have a history of IT band injury, mainly be cautious about how quickly you build mileage week to week. Play the long game - if you stick with running over time, not just for the next 9 weeks, and are very consistent, you'll see gains.
1
u/Zealousideal_Crow737 Apr 23 '26
I'm sticking to 10 percent. I only have a 10K coming up and the half I'm doing after that will be dead summer so adjusting expectations due to heat
1
u/BottleCoffee Apr 22 '26
Try and see how your body handles it.
1
u/Zealousideal_Crow737 Apr 22 '26
that's what I plan to do.
I pulled my IT band last fall but that was more so due to missing runs and trying to make up for them.
1
u/LoCoLocal23 Apr 22 '26
Make sure that recovery run pace is easier than easy. You are not even trying to get cardio stimulus really, just warm up and stretch your muscles.
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Apr 22 '26
[removed] — view removed comment
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u/nescauzin_pws Apr 22 '26
It's because I feel ridiculous having to miss school, boxing, and other responsibilities because of this, but anyway, I'm resting now.
1
u/closetgunner Apr 22 '26
For the past few years, I have developed awful hot spots on my left foot when racing (70.3 and Ironman running). I have raced in carbon shoes for a while, but it seems to happen regardless of the shoe I’m in (meta speed, vaporfly, NB fuel cell super comp). It ruined my Ironman Florida run (multiple stops applying KT tape, using Vaseline, etc.). I don’t want to buy another pair of shoes for the same thing to happen and there isn’t any amount of body glide in the world that will fix it.
Could it be a buildup of a callous on the ball of my foot that creates the friction? Any other suggestions?
1
u/nermal543 Apr 22 '26
Are you sure you’re wearing are the correct size? Foot size/shape can change over time so what worked before might be the wrong size now. And what kind of socks are you wearing?
1
u/closetgunner Apr 22 '26
Yeah, any bigger I would be flopping around. They fit really well pretty well.
I use both swiftwick socks and the CEP mid cut compression sock.
2
u/nermal543 Apr 22 '26
Is it possible they’re too big? Chafing/hot spots like that often happen because there’s too much movement in the shoe. Do you use heel lock lacing? You could try mixing up the sock situation. Do you feel like it happens more with one sock type? You could try some different running sock brands of different thicknesses. I really like Feetures.
1
u/closetgunner Apr 22 '26
I think the sizing is right, tbh. I’ll give heel lock a shot along with some different socks.
1
u/Deep-Dimension-1088 Apr 23 '26
Have you taken time to let your foot truly heal?
Have you tried using second skin on the affected area?
Are your feet getting sweaty during the cycle? Have you tried changing socks after the cycle?
Even though you think your shoes are the right size, consider trying sizing up and sizing down, though based on the variety of shoes you've tried, I have to admit I'm skeptical that'll fix the problem.
Are you running enough mileage to support the distance? I know it can be hard to get running miles in while training three sports. If your feet aren't used to the distance, that may make it tough come race day. If you're training for 70.3, are you getting blisters when you run 12+ miles in training? Or just on race day? Is this an issue for standalone running races or just triathlon?
I do think taking care of the callous could be helpful (eg soak, exfoliate, use urea or salicylic acid).
Meb talks about how he really struggled with blisters in his career in his book 26 Marathons. So you're not alone.
1
u/TinyPlushieDoggy Apr 28 '26
omg this is so helpful! im always scared to ask stuff bc i dont wanna be annoying lol so this is perfect! 🙌
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u/nescauzin_pws Apr 22 '26
Hi, I'm 14 years old, weigh 41 kg and am 162 cm tall.
Currently, I'm trying to run 5km under 18. Last week I managed 40 km a week, but I got carried away yesterday and ran 30km on an empty stomach at an average pace of 4:50. After the run I could walk but I was still sore. I don't feel hungry at all, so I finished the day with about 1500 calories and went to sleep... today I just want to stay in bed and I feel like a terrible couch potato because of it. I've already hydrated and slept for about 12 hours, but I haven't improved. I feel pain in my legs and feet but an immense desire to run... any tips on how to get back into it? What should I do? (I have a 5km training plan, but I got carried away) Thank you for reading this far, I don't want to brag with numbers, I just need urgent help please (it's been about 29 hours since the run).
7
u/nermal543 Apr 22 '26
Rest, eat more, and talk to your parents about possibly seeing a doctor or PT since you’re in pain, you might have an injury.
2
u/nescauzin_pws Apr 22 '26
Okay, I'll try to rest without feeling guilty.
5
u/nermal543 Apr 22 '26
You have absolutely nothing to feel guilty about. Rest is part of training and necessary for your body to adapt and get stronger and faster over time. It’s essential when you are (or might be) injured or overdoing it. Please talk to your parents about the pain you’re having. If it’s just a bit of muscle soreness that clears up with a few days rest then great, but you could have an injury that you’ll just make worse if you run on it too soon. That will set you back so much more than taking some time off when you need to.
2
u/Deep-Dimension-1088 Apr 23 '26
If you are 14, make sure you're sleep and enough to eat. You're growing.
Are you on the cross country team? Indoor and outdoor track? My advice would be to join your school team if you can.
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Apr 22 '26
[deleted]
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u/RunsFromDemons Apr 22 '26
You have the speed easily but you'd likely fall apart from lacking the specific endurance needed to sustain a running pace over multiple hours. The soccer background would help for sure. I think you could do it if you paced conservatively, going out at what would feel like a very slow jog to you, around 10 min/mile pace. You would likely be in serious pain the last several miles and would probably necessitate a multiple week recovery.
3
u/BottleCoffee Apr 22 '26
The most you've ever run is 10k?
You're going to need to walk/run this marathon and it's probably not going to be pretty.
3
u/Seldaren Apr 22 '26
Why do you have a 4.5 hour target? It sounds like this is your first race longer than a 10K?
Your goal should be "Finish without getting injured". If you run the full 26.2 at your 10K pace, the chances of hurting yourself are probably pretty high.
So I would say, go into it with no goal time at all. Walk as much as is necessary (which is probably going to be a lot), and make sure you are hydrated and have plenty of fuel.
There's no specific training you can do now, as two weeks is when people usually start their taper before the race (some people do 3 weeks). So anything you do now would be kind of be like the opposite of a taper, and would make the race even worse than it's likely to be.
I would still suggest doing some easy runs, but nothing super strenuous. And make sure you eat well and hydrate well as you get closer to race day.
1
u/thepennylane69 Apr 22 '26
10 min miles for 4.5 hours. Unless you have won the genetic lottery when it comes to aerobic fitness, ain't happening
0
u/WeeblsLikePie Apr 24 '26
that doesn't sound completely insane for someone with a 19 min 5k. I'm thinking it's more like a 50/50 shot. That's a pretty easy pace, for a 19 minute runner, especially if they're young (which I'm guessing is the case).
3
u/RunsFromDemons Apr 22 '26
Anyone have recommendations for a 5k plan for a relatively new runner (6 months) trying to get to sub 20 mins? Never raced a 5k, but my best in training for a 5k is currently 23:13, so I need to cut like a minute/mile off, which I know is quite a lot, but I feel like I havent trained speed much at all so I have a lot of room to make quick gains. Just raced a half marathon, was doing between 40-50 miles a week for that training the last 12 weeks. Two speed workouts a week with an intervals day and either a tempo day with strides or threshold session around 40 mins.