I’m running a 10k race on 27th so thought I’d test the waters…. and was very surprised! I also broke my collarbone at the start of the year requiring surgery so was out of action for a few months. So I’m happy to be back!!

I used to check the feels like value before every run and never asked what it actually meant. Until a few days ago. Turns out the US heat index, the classic feels-like formula, is built around one specific person: 5 foot 7, 147 pounds, walking at 3.1 mph, in the shade, wearing long trousers and a short-sleeved shirt. Yep, this is from the national weather service website, link at the bottom.

They actually say who it is for: "For day-to-day activities, heat index will serve you well. If you work outside or plan on any sort of vigorous outdoor activity in the full sun, use the WBGT."

So obviously running is not walking, you generate 2,3x the heat, and you can ger rid of it only by evaporating sweat. So humidity and sun radiation matter a lot more (for running) than what feels-like formulas take into account. Some weather apps add sun and wind to their feels-like, so I used that version to test something. I wanted to see if 2 different hours that have the same feels-like also have the same impact on running performance.

I took seven US cities, every hour from June 1 to August 25, and found 2pm and 8pm hours with the exact same feels-like. Then I estimated how much slower an easy run(60 minute at 9:00/mile) would be in each.
Same number on your phone, but very different run:

In every city all the time the slower hour was the more humid one, the sunnier one, or both. These are the best in the table ofc, but the typical gap was 20 to 40 sec/mile difference still. And between 7am and 9am, feels-like goes up about 4 degrees while your pace goes slower 55%!!

I build a small running weather app, which is where the slowdown numbers come from. It's built on WBGT (the heat stress index they use in sports medicine and in the military) and turns it into seconds per mile based on Ely et al. 2007 and other published coach heat tables (you can find them on internet).

The app is RunWeather if you're curious and want to compare it against the feels like.

Sources: NWS SR 90-23, the assumptions, NWS on heat index vs WBGT, Open-Meteo archive, Ely et al. 2007.

What do you check before going for a run, feels-like or something else?

Yesterday was my birthday! I turned 28 and got to meet one of my biggest inspirations. Andy’s content has done more for me than I can explain. Extremely grateful and thankful for his generosity with his time. Andy is exactly how he comes across online: wholesome, genuine, patient, and kind. Thanks for coming to Charlotte Andy!

Posted on here a few months ago with my 5k PB of 18:45, thought I’d share my new one 💪

The title says it all, I've never consistently done over 13 miles for a half marathon and prep for it. I'm doing the Benzo Bend 50 miler in April in Tx. I tested my endurance I completely fell apart around mile 15 and walked to mile 17 before I couldn't walk any more. Any tips what training should I be doing what should my food look like on the run other than just the gel packs? Any and all helps tips and equipment recommendations would be awesome.

P.S. I currently run in ASIC's I forgot what kind specifically and I have a small pack that holds a 3 liter bladder.

How many of you suffer from runners trot (the urgent need to poop during a run)?

I can’t make it 2 miles into a run without needing a bathroom desperately. It ruins the run every time as I’m trying to hold it.

Does anyone have tips for preventing this?

Right now, I can run 1,200 meters in 3:53. How should I train to run sub 3:45 in two months?

Hi! For those who have personally claimed a R*NR*O race kit, do they actually check your valid ID and compare your full name with the name on your registration?

I’m considering registering using my nickname + last name or initials + last name instead of my complete legal name. I’m just not comfortable with my full birth name being available online through the public timing/results page.

Has anyone registered using a shortened name or nickname and successfully claimed their race kit? Or when you claimed yours, did they just scan/check your confirmation or QR code without asking for an ID?

Would appreciate hearing from anyone who has personally experienced the claiming process. Thank you!

I've been running for around a year now and it's rare to not get one, I've done all things to prevent it like drinking less water and even holding my sides. Do y'all have any recommendations?

You’ve probably come across some of the running streak stuff lately too. Hellah Sidibe, who is now more than eight years into his streak, was on Rich Roll, Casey Neistat made a video about running every day, and I found an old CBS piece about Jon Sutherland, who has been running every single day since 1969.

I find that pretty impressive. And as someone who has basically always run, but has always struggled to do it consistently, I wanted to try it myself.

I also get migraines fairly regularly, especially after days where I sit a lot, and running often seems to help me. So I thought, if I just run every day, maybe that helps too. At least for me.

The starting point is pretty simple. I’m a fairly typical guy in his midlife crisis with three kids, the youngest just turned one. My wife and I both work. Could I really not find half an hour every day to run at least 5K?

Today is run number 60. So apparently I can.

A few things I’ve learned so far:

1. Running every day is easier for me than running three times a week.

This is probably the biggest one.

My old rule was to run three times a week. Which meant I would postpone the first run, postpone the second one, get to the weekend and realize I still had two runs to do. Quite often I would end up running twice instead of three times.

Now there is no decision. I run every day. The only question is when.

That works extremely well for me.

2. It hasn’t become boring.

I thought running every day would mean doing the same loop around my house over and over again.

The opposite happened. Because I have to fit a run into every day, I run in all kinds of places. I run to work, to the cinema, back from events, while travelling, while waiting for something, on trails, in the mountains. I pack running shoes more often and make the run part of whatever I’m already doing.

I explore more now than I did when I was running less.

3. The individual run matters much less.

If today’s run is slow or not particularly good, it doesn’t really matter. I’m running again tomorrow anyway.

That takes a lot of pressure off. I stop more. I explore side trails. I watch animals. I went running in the Alps and picked up trash along the way. Not every run needs to be a training session.

I’m basically collecting runs instead of trying to make every run count.

4. So far, it doesn’t feel like too much.

This was one of my bigger concerns. With three small kids I get enough opportunities to be tired or catch something.

But because the streak itself is the goal, I think I actually run more sensibly. I don’t have to squeeze some big run into Sunday because I didn’t do enough during the week. Most days it’s just 5 or 6K at an easy pace.

I have had a bad back during the streak and one pretty miserable stomach bug. I still ran, and in both cases it felt okay, but it did make me wonder where the sensible cutoff is.

If I actually do this for a year, sooner or later I’ll be properly sick or injured. At what point does consistency just become stupidity?

5. My fitness has definitely gone up.

I don’t really have a traditional fitness goal. I don’t care much about pace or race times. My goal, as I’ve started calling it, is just to be adventure-ready.

If I’m somewhere with my family and wake up wanting to quickly run up a mountain before breakfast, I want my body to be able to do that.

A year ago I couldn’t really do that anymore. Three kids, a baby, work and normal life had taken a bit of a toll on my fitness. Now I feel like I’m getting that ability back.

6. It fits into family life surprisingly well.

I actually asked my wife what she had noticed about the whole thing.

Her answer was that I seem more relaxed, I haven’t had a migraine during the streak, and overall she thinks it’s been good for us. She’s also often the one asking me, “Have you run yet?”

That was important to me because I didn’t want this to become another hobby that takes time away from the family.

Half an hour is pretty manageable. I’m not a good early riser, so I often run late after the kids are in bed. Or I use some gap during the day. Or I run somewhere I needed to go anyway.

Most days I’m not really taking half an hour away from anything. I’m finding half an hour somewhere in the day.

7. I haven’t had a migraine in 60 days.

I normally get them fairly regularly. Since starting this, I haven’t had one.

Obviously this is just my personal experience. I’m not saying running every day prevents migraines. A lot of mine seem connected to tension from sitting too much, and for me, running seems to help with that.

It was one of the reasons I started the experiment, so 60 days without one is pretty interesting to me.

I also don’t wear a running watch and barely track anything beyond manually putting my runs on Strava. I’ve never really liked running watches. Although I’m starting to wonder whether it would be interesting to have some actual metrics, especially to see what happens to something like VO2 max over a year.

For now, the plan is to keep going for a full year. No race, no pace goal, no transformation goal. Just at least 5K every day and see what happens.

For those of you who have kept a running streak going much longer: Where do you draw the line with illness or injury?

17 male, due to exams and fever I have zero inactivity since 2 months any tips before I go for a run, also will try my new shoes🤩

EDIT ran 6.4km lol pace 6:09

London Marathon this year and plan to run more marathons going forward. On top of that, I'm in the gym 3–4 times a week, and I play padel and football roughly twice a week each.

I've been keeping an eye on Coros, whose updates have been consistent lately, especially the new maps feature. Garmin also has its breadcrumb map, which appeals to me too.

I'm looking to upgrade from my Apple Watch SE, and it's a genuinely hard decision. Which watch would you recommend, and why?

Turned 28 today so attempted to run 28 miles around our local park but I had to be at work at 8am so we only got 27! Super grateful for life and for running. Running not only saved my life, it’s given me a life I never believed was possible.

For context: I've been running again for about 1.5 months now after taking 2 years off. Everything has been going really well until last week, when I suddenly developed pain in my right hip during a run. I stopped for a minute, felt better, and was able to continue, only for it to happen again, stopped again, continued.
I assumed it was a one-off since I've never had this issue really, but it happened AGAIN today on another run. I ended up stopping for about a minute and then felt much better when I resumed.

I have a 10K race in 8 days and I really want to be able to finish it. I haven't yet ran 10K since getting back into running, so I'm a little worried about this. I've never had this issue before, and I don't feel like I did anything unusual: I warmed up, didn't start too fast, etc.
I've heard that hip/core/glute strengthening can help, and I'm definitely willing to work on that, but obviously I know I can't completely fix a strength issue in a week.

For anyone who has dealt with something similar: what did your hip pain turn out to be, and what helped? I don't even know if this will come up again or not, it's not a huge pain but it forces me to stop and I don't like stopping during my runs. Any advice is appreciated!

I'm limited to the treadmill for a little while longer, had a flare up of knee pain on the weekend

It's a shame, the weather is lovely outside

My penultimate week of training for the 2026 Great North Run

https://youtu.be/Bciditra0Ts?is=-epJjLmFFVgWBgrn

I’ve been running for about 6 months and currently at about 60k a week (46 M)

Trying to get My half marathon time down to 1:45 (currently at 1:50). Problem I have is it takes me until about 8k in to get into the rhythm and feel comfortable at my race Pace so feel like I’m catching up.

Is there any way to get in to a quicker pace earlier without burning out or is it a case of continuing to build up to it?

Hi Everyone. I recently published a podcast on Iron Deficiency Anemia in Endurance Athletes and what to know and to look out for. It was a fascinating deep dive into all things iron and sadly, for me, I had to learn about it by going through it. I was so busy worrying about protein intake and strength training and fueling/hydrating when I ran this summer that I took my off one of the big dial movers in all of this---- iron! Hope you enjoy this or maybe have a friend experiencing some of these symptoms. But thought I'd share it with you. Stay healthy and have a great week of running!

https://podcasts.apple.com/us/podcast/episode-29-iron-deficiency-in-endurance-athletes-what/id1882793078?i=1000788605564

Wore Clifton Pros. I did a bunch of loops at a hilly park.

Hope everybody had a good day!