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Doctor insights on: 50k Trail Run Training Program

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I'm about to start training for my first marathon. I've done 3 half-marathons so far. How should I approach nutrition alongside my running training?

High protein diet: Muscle stress will be severe. Will need to enhance your protein intake. Need good intake of salt and minerals (leafy green vegetable, dried fruits, fruit/vegetable juices) with carbohydrate loading starting 2-3 d prior to a race. Carbohydrate loading for training and during runs can be very helpful. As a woman be careful of just water loading. Recommend use of gatorade-type fluids, high salt diet. ...Read more

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Can you tell if you are over training before you have big problems like being burnt out (from running)?

Can you tell if you are over training before you have big problems like being burnt out (from running)?

Over-fatigued.: If you're finding yourself very tired during the day but not sleeping well at night, and if you're chronically achy, you may be over-trained. Nobody should be training every day of the week. You need one or two days during the week to rest so your body can heal and repair and recover. ...Read more

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I am recovering from a diverticulitis attack and also training for a half-marathon. How soon after pain has subsided can I safely run again?

I am recovering from a diverticulitis attack and also training for a half-marathon. How soon after pain has subsided can I safely run again?

Use your judgement: There is truly no set time. Use your judgement; if you are having abdominal pain while you run you are probably being too agressive. Start slowly, stay well hydrated, make sure you are staying regular. If you run into trouble see your doctor early, don't postpone. There is always another race. ...Read more

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What's the best way to run and not injure oneself? I got a big pain in my back and neck the last time I was training for my endurance event.

What's the best way to run and not injure oneself? I got a big pain in my back and neck the last time I was training for my endurance event.

Good shoes: Running is a physiologic effort that should not produce injuries. Use appropriate and comfortable shoes. Do not overtrain; stop when you are tired; watch where you are going; you should see the ground which should be a correct surface to run. Stretch before running. Also watch for pernicious parasitic predators around you haha. ...Read more

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I have recently started parkrun and want to know the best way to start running training. My goal is endurance would like to target doing half marathons and full marathons.

I have recently started parkrun and want to know the best way to start running training. My goal is endurance would like to target doing half marathons and full marathons.

Gradual & consistent: How often do you do the park runs? It is best to to start gradually and increasing your mileage consistently. Start with e.g. 2.5km 3x weekly, with a 5km over the weekends, then 5km 3x weekly then 10km over the weekends. You can try running at the Races over the weekends for added motivation. JHB races are almost always over weekends. Check with you local Sport Shop for dates. ...Read more

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Some days at training/match I can run for ever feel flying fit, others I have no energy ?Wassup?

Some days at training/match I can run for ever feel flying fit, others I have no energy ?Wassup?

It depends: Fatigue is often a symptom of something else that is going on. If after an evaluation and labs searching for anemia, low thyroid, abnormal glucose levels come back normal, consider poor diet, sleep apnea or perhaps depression. ...Read more

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I run and do resistance training 5-6 days a week. Is it important to wear a jockstrap or is it not necessary?

I run and do resistance training 5-6 days a week.  Is it important to wear a jockstrap or is it not necessary?

No need : If you start to feel tenderness or irritation with or after running, the extra support may help. If not, then it's probably not needed. ...Read more

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Would the use of creatine and weight training affect my cardio? I don't want to decrease my running endurance.

Would the use of creatine and weight training affect my cardio? I don't want to decrease my running endurance.

Creatine &Wt Tng OK: Creatine is a great mitochondrial (energy producer) enhancer. Weight training will increase your overall muscular strength and flexibility. Both will enhance your running endurance. ...Read more

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I used to masturbate after 2 days is this gud for me as I am a workout guy I do running dumbell pickups and mma training?

Masturbation: Normal: Do do not see a question here. Masturbation is a normal, natural and common part of the human experience. There are no medical or health consequences to masturbation. This normal sexual activity does no in any way cause disease or other harm. ...Read more

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Have some kind of oversensitive nervsys. that makes hr 15 running 5 sec and bloodpressure way higher than normal. should i avoid training or take beta?

Have some kind of oversensitive nervsys. that makes hr 15 running 5 sec and bloodpressure way higher than normal. should i avoid training or take beta?

Beta? Probably NOT!: Like the rest of our body, primary control is from our mind/brain/emotions; millions orders/sec. Typical resting HR typically ~110 BPM without any orders from brain. But under common acetylcholine output, via vagus nerve to heart, dominating norepinephrine+epinephrine output to heart via spinal cord from brain, resting rates much lower. HR is a response, a symptom/result of mind/brain/feelings. ...Read more

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I am running 1 mile in 8min from 10 days now I want to make it in 6min. Give me training exercise & methods,daily routine,healthy diet in brief please?

I am running 1 mile in 8min from 10 days now I want to make it in 6min. Give me training exercise & methods,daily routine,healthy diet in brief please?

Running: I hope you aren't expecting to improve from 8min/mile to 6min/mile in 10 days? Improving muscle strength, endurance and aerobic capacity takes months. Typically weekly mileage volume is gradually increased to prevent injury. Sometimes speedwork is done (such as short, intense, "interval" efforts on a track or running uphill. ...Read more

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I am going to start working out at a gym, so what shoes should I buy running shoes or training shoes?

I am going to start working out at a gym, so what shoes should I buy running shoes or training shoes?

Varies with activity: It depends on what you are doing in the gym. If you are weight-lifting and doing low-impact cardio (elliptical, biking), then cross-trainers are probably the best choice; but if running shoes feel more light-weight and comfortable, then go for these. If power walking/jogging at the gym, then definitely buy running shoes. You should be fit for either by purchasing at a quality athletic shoestore. ...Read more

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Is it possible to win at the olympics at long distance running by starting training at the age of 19 years? I have an ectomorph body type.

Is it possible to win at the olympics at long distance running by starting training at the age of 19 years? I have an ectomorph body type.

Yes!: But possible & probable are two different things, not to dash your hopes. Perhaps, rather than focus on winning at the olympics, you can set a goal of personal achievement, say participating in a 1 mile event, then walking a 5k before running a 10k and then moving towards half-marathon & full marathon. Some folks like ultra-marathons. You're a winner just by trying. As nike logo says, just do it! ...Read more

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I am training or a half marathon and just found out that I have a 6 CM cyst on my left ovary - can I still run and train for the marathon?

I am training or a half marathon and just found out that I have a 6 CM cyst on my left ovary - can I still run and train for the marathon?

Ovarian cyst: A cyst (follicle) ruptures each month as you ovulate. Sometimes, especially when you are athletic, the follicle (cyst) that contains the egg that you should ovulate grows bigger and the egg inside stops developing. The cyst ruptures and causes pain. If the cyst is large, it an also twist and may lead to you losing the ovary. Getting the cyst drained or removed would reduce your risks. ...Read more

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Iam 21 and have a grower penis...I was really fat like 98kg and i started training just jogs and than running loss 22kgbut the length never increased.

Iam 21 and have a grower penis...I was really fat like 98kg and i started training just jogs and than running loss 22kgbut the length never increased.

You hit puberty: There are 2 types of penises. One kind that expands and legthens when becoming erect (a grower) the other appears big most of the time, but does not get much bigger after acheiving an erection (a shower). Most of human penis growth happens btw infancy and and the age of 5. And between about one year after the onset of puberty aprox age 17. ...Read more