Dilnad

My best running shoe recommendation is don't take running shoe recommendations. It is a very personal thing and the shoe that works best for me may be horrible for you. I would go to a running store to get your pronation checked(to determine which shoe type is best for your stride) and then do a fitting with them. Let your feet be the judge

I would not push things on my long run. It's designed to train distance endurance. Run it easy. You will be better for it. As for adding another running day, either yes or drop the tempo day. Either works. All depends on your total weekly mileage vision. I like to run Mon, Wed, Thu, Sat myself.

I like it for the most part. I'm not comfortable with your running schedule though. I'd drop the tempo run in exchange for an "easy run" at a conversational pace. You have too much intensity for your total mileage. 3 speed training's on a 3 day/week running schedule is rather heavy. I'd drop the Tempo or add a 4th running day (easy paced). Of course, if you are maintaining a fixed distance on your long run day vs building distance, it probably doesn't count as speed training . As for the warmup, you should always be doing a dynamic warmup before running. You read SR so I assume you know where to find out about that. As for the hill/hiit/tempo days, I recommend a mile warmup/cooldown easy run before and after in addition to a dynamic warmup.

Good to mention!! I should probably add that my Marcy bench is rated 600.

We have this Marcy https://www.amazon.com/Marcy-Adjustable-Utility-Workout-SB-670/dp/B002OHQALU Only had it since late October but we absolutely love it!!! With 400 total pounds on it, she's rock solid. Purchased local for 150 bucks.

We are still going to tell you to work towards getting outside. Wind resistance, tailwinds, crosswinds, uneven surfaces, hills. Just can't beat outside. not to mention changing scenery

I used to run along the Ohio river int he winter. Brrrrrrrrr. I'll run down to 0 degrees, then I'll say F that and ride the bike on the indoor trainer Think balaclava

I've read that you want to set the incline to 1% to simulate running on flat ground. It offsets the natural wind resistance. I don't actually run on treadmills anymore. I'll run in some pretty insane weather to avoid them, because ugh!

This post is win!!

But NF is all about embracing change

Check out the brand "Life" at Walmart. Their regular briefs are polyester and stretch just fine. Also, non boxers don't really have the problem, with splitting from squats because they don't pull like boxers do.

First off, are you confident you have Runner's Knee? (Patellofemorol Pain syndrome). Your symptoms could also be Plica on the Knee (AKA Plica Syndrome), or even tendonitis(and if the pain is on the outside of the knee it's most likely IT Band Syndrome). I have suffered from multiples. Plica syndrome is a loose piece of cartilage from birth and shy of surgery it's often handled with a cortisone shot (Mine's not bothered me in 2 seasons since I got a shot). Now for Runners Knee, doing nothing is a good way to let the bruised cartilage heal but does not address the issue. Proper exercising and stretching to strengthen and loosen the leg muscles so it joint properly tracks in the groove. This includes exercises like calf stretches on a block. Soleus stretches, various balance exercises like diagonal kicks. One legged band rows and punches. Stretching/massaging of the glutes. I would seriously consider a visit (or several ) to a Physical Therapist and possibly an Orthopedist if it's not properly diagnosed. The Orthopedist may have you running sooner with a shot but the PT will help you resolve and prevent recurrence (depending what the ailment is)

Well I have to agree with Pavowski (after changing my underwear because, damn dude, that was hilarious). There is a reason we call them dreadmills. I ran in 0 degrees a week ago and enjoyed the heck out of it. 1 marathon training season in the summer and you'll be a snow lover. I'd give it a serious shot before I invested big money Of course, you aren't me(and probably not Pavowski either). Maybe you like treadmills. Maybe you want to run on a treadmill so you can binge Firefly reruns (and well you should) while you run. Maybe you detest the cold and need this to remove obstacles from your fitness journey. There are many reasons you may want to buy one. We were just sharing our views. That being said, Cybex treadmills are the shit!! This is the product of choice of Planet Fitness, and while they are not at the pinnacle of gym's for strength training, they are most probably the king of cardio. They aren't cheap at 2500 bucks a pop, but they will take a sumo wrestler running on them. I have used them many times back in my dark times of running(before I embraced outside).

The big problem I keep see here is "GP". General practitioners aren't really the best option for musculoskeletal problems. They are great if you're sick or need general care but for a specific problem, you're always best to see someone more suited to dealing with it. I'd try looking more in the direction of an orthopedist or a Rheumatologist. EDIT: Fixed poor spelling/typing

Woke up this morning now age 50. Nuff said

I've recently written a blog on this very subject. Heel striking get's a bad wrap. It's not devil that we make it out to be. That being said, the smashing the pavement thing is a huge problem. If you read this, you may understand form a bit better and avoid the pitfalls most of us went through before they ail you..... http://missionstuffs.blogspot.com/2018/01/heel-strike-its-not-just-for-discipline.html Good luck and welcome to the addiction!

I know that milk products are technically out but I still eat cottage cheese. It's very low in lactose and most people who are lactose intolerant can handle it. it provides me protein and lots of yummy calcium for my arthritic knees.

On this rare occasion, I find myself needing to disagree with TheOtherScott(I usually agree with virtually everything you post). As a new runner especially, I feel that if you do 3 days of sprints/speed work and a long run you are on a path straight to overuse injuries. That is too much hard running. Most of your runs should be at an easy conversational pace. I would limit the sprints to 1 run per week and then consider hill repeats on a second night. An easy short run and a long easy run. More isn't always better with running. Buikd your fitness base safely and gradually and then work on knocking it up a notch. Too much too soon will sideline you.

That's perfectly fine. Just asking questions. He sounds like a good guy and If he's run marathons, I feel that shows a certain level of running competency and am comfortable with that. Just wasn't in the initial info so I questioned it. It's hard to cure bad habbits after you have learned to run. I did it the hard way not having any help. Sounds like you're in knowledgeable hands.

I'm not sure I follow his training regimen. Not sure where the exercise bike plays into the initial phases of learning running(It's a bit early to call it running cross training). Also, no insult meant, I'm not confident passing a test as a general PT trainer qualifies someone with knowledge of running. Does he understand/know the concepts? Has he talked at all about posture, and cadence and how much effort you should apply? Why speed workouts are important? Why the mighty long run is important? I'm not trying to cut the guy down but if he's going to train someone in running, it's good to know what his knowledge and running credentials are. The things I mentioned may not be something discussed with a person this early in running but I'm just trying to establish if this person is qualified to give you running guidance. That being said, there are many free programs out there to teach you to run for a sustained time period. I started with the Couch to 5K app by "Active Network". it taught me to run for half an hour non stop in 8 weeks. I then moved on to a local training group with Fleet Feet Sports. I'm a big fan of the Couch 2 5K programs but I would recommend skipping the app by Zenlabs. They are very careful on their forums to prevent knowledge from anyone but them They shun links on their forums even to a Runner's World article. Their "Free" app isn't worth the cost.

No guarantees you'll like them because they can feel weird but check out Yaktrax Run. Pretty good ice/packed snow cleats.

I love this post! Strengthrunning and Strides are two of the greatest things in running!! I sincerely hope you find a way to add in a long run one day a week. Incidentally one of the best ways to run faster is to run more. A quote from Strengthrunning... http://strengthrunning.com/2016/08/long-run-case-for-running-long/ (WELL worth the read) I will attest it's true. We destroyed a half marathon because we'd been running 18+ mile long runs at 35+ miles per week ( I think we shaved a minute and a half off our previous PR pace)

My opinion is it doesn't matter what form of exercise you do. if you find one (Boxing, Ballroom dancing, Cat juggling while balancing on a tightrope, etc) that you enjoy, you've won the game. Fitness is no longer a chore but a hobby. I say try em both!!

Congratulations on your progress. You've made huge changes! Keep it up and be patient. Take those measurements. The scale doesn't tell the whole story. Also know that when you first make changes, weight drops like gangbusters. Once that initial water-weight loss is trimmed off, things slow down some. Know that you are doing the right thing, getting more healthy each day, and treating your body the way it deserves. Keep doing what you're doing, Take your measurements and let the magic happen. It will. Just sometimes stalls for a short bit near the start. Keep kicking ass! You're doing great (Also take those pics for comparison) Just something to think about. Take a look at Staci's (Spezzy) pics on her Instagram, FB, or NF Blog story. She's the size of a 120 pound woman yet she's over 150lbs. Do you see any fat on her? Nope. She's solid muscle, and that weighs a lot. The scale certainly doesn't tell her whole story, nor will it tell yours, or mine. I was 326 pounds in 2013. I promise this stuff works TL;DR Don't trust the scale. Trust the tape measure, mirror, and how you feel physically. Keep fighting and pat yourself on the back for your achievements along the way!!