what are my options as a wide footer for race day shoes?

So I have to have a cardiac stress test done for my pilots license and I am practicing to ensure I pass it. I read the "Bruce" protocol is the standard, which is a

1. 1.7 mph at a 10% grade (5 METs).
2. 2.5 mph at a 12% grade (7 METs).
3. 3.4 mph at a 14% grade (9 METs)

However, my treadmill doesn't have "grade", it has "incline" - which is a number system that goes from 1.5-10.

How do I convert "incline" to "grade"?

Treadmill is a ProForm 590x and the PDF of the user manual is here, but I haven't yet found any telling information: https://c.searspartsdirect.com/doc/L0811504

Thanks for your help.

I’ve been wanting to start the Couch to 5k training program, I’ve been regularly fast walking on the treadmill for a while but I’m not so good at running. Are there any free decent apps you’ve found that don’t charge after the first week?

What do you do before running and after? I mean what do you do? any tips? I'm confused haha

I ran 10k today for the first time after double bypass surgery in ’22. It was a huge personal goal that has driven me for 18 months. There was a time after surgery that I thought I was broken after 50 years of running.

After surgery I searched the internet for stories and news of CABG runner patients and how they assessed their prospects and found a way to move forward. There’s not a lot out there so I can share some thoughts.

Immediately prior to CABG surgery I was running 30-60 miles a week. My 10k times were in the 45-48 minute range. After surgery I could not run 200m without being exhausted. I was shocked that 4-5 hrs on the operating table destroyed all endurance and stamina.

I started with 200m intervals, increasing distance and speed over time. Soon I was working with 800m-1600m intervals. There were so many times in the first 12 months that I was disappointed. My wife and children listened and encouraged me. They knew running was part of my identity. At the 14 month mark i started setting new PRs on distance, heart rate, power, and pace.

I do not know where this is going but i am enjoying the hell out of my awakening snd consistent improvement. For anyone out there with challenges in your life or your running I am telling you to stick with it despite setbacks and disappointments.

May God hold you and your loved ones close. He has brought you this far its on you now! You’ve got this now get going!

I’m on to running again! Is there any nice channels to learn from?

About technics, ideas or just inspo?

I am looking to buy a new running watch and need help on some recommendations. I currently have an Apple Watch Series 8 but it is dying really quickly (especially on long runs). I am looking for something that will be able to connect to my AirPods and has music capabilities. Please help!

I am running my first marathon and am in the middle of my training block. I am looking to buy a new pair of shoes that can double as my marathon race day shoe and a shoe that I can use for those faster sessions. I will obviously be fitted for shoes, but wanted a few suggestions before getting fitted as well.

Hello! For my thesis project I'm designing a running hydration vest.

If you have 3-5 minutes and could fill out this form for me it would be greatly appreciate. Thank you all!

https://forms.gle/hTzpJkPEDVC1CDb47

I went for a run for the first time in ages and after around 4km my left big toe suddenly started hurting when running. This is the exact same problem that made stop running years ago. It only hurts when i walk or run, put weight on the toe. It doesn't hurt at all when i move the toe without resistance. The toe is not swallon and its mobility is not restricted in any way. Im so confused. Has anybody experienced something similar and how did you fix it? Ive tried various running techniques, ive taken long breaks but nothing has worked. My mental health is absolutely awful atm and i havent felt as good as on this run on months. I used to run a lot and was pretty good like 5 years ago and I missed running so much.

I’ve been researching online but I want to hear from real people what they do to recover.

Just recently am able to hit the 8-12 mile range on my runs so my legs are still new to this mileage. I don’t feel like complete ass the next day but I definitely can feel parts of my legs that are sore/tight/etc. All I do after is stretch a bit currently

What should I do after these longer runs? Do I start recovery the same day or the next? Cold plunges, stretches, massage guns? Any tips from experienced runners would be great

Btw I’m 22 male 6ft1 195lb and a hybrid athlete. I weight lift 3-4 times a week.

Hey everyone, I wanted to share something that’s become a crucial part of my race prep: the shakeout run. If you haven’t tried it before, think of it as a light jog to get your body race-ready, either the day before or the morning of your event.

Why do I swear by it? Here’s the gist:

1. Blood Flow: It’s a great way to get the blood flowing to your muscles without overdoing it.
2. Waking Up: Honestly, it wakes me up better than coffee. Getting moving first thing ensures I’m not groggy come race time.
3. Loosening Up: It helps shake off any stiffness, making me feel more limber and ready.
4. Mental Prep: There’s something about a calm, quiet run that helps me clear my head and focus on the challenge ahead.
5. Nerves: Like many of you, I get jittery before races. A shakeout run helps settle those nerves.
6. Confidence Boost: It’s a moment to remind myself of the hard work I’ve put in and that I’m ready for this.

How do I do it? Keep it super simple:

• Pace: Slow and easy does it. If I can’t chat through it, I’m going too fast.
• Duration: Short. 10-15 minutes max for short races, slightly longer if I’m doing a marathon, but not much.

I’ve found that the timing—whether it’s the day before or the morning of—really depends on the race and how I’m feeling. Experiment a bit to see what works best for you.

For a full guide on shakeout run, this articleis a great starting point.

Would love to hear if anyone else does this or if you’re thinking of trying it out for your next race.

Let’s keep each other motivated and share what works!

A few months ago, on a mission to sharpen my mind and reclaim my body from the grips of fat, age, laziness, and deterioration, I bought a smartwatch, picked a 5K running program, and started off. I ended the program about two weeks ago, and it was one of the best decisions I’ve made for myself. Now, I’m planning to start the 'Baby Steps to 5K' program again soon, and I think it’d be awesome to do it with some comrades.

Requirements:

A desire to run A smartwatch A health app

If you’re interested, come let’s form a Telegram/Discord group and set a date to start.

Runners that strength train, I’ve had issues the past year with injuries, mostly arch pain. But I’ve also had tendon and shin splint issues as well. I’ve decided that I want to start doing resistance band, and kettlebell strengthening exercises that I can do at home. But I have to strengthen pretty much everything. So my question is, how much can I do in a week, and do I strength train my glutes, feet, shins, every night or so I split it up? Also how many reps do I do of each exercise?

I don’t know if this makes sense, But thanks!

22(M). I am currently training for a half marathon. I am by no means a great runner at the moment but the hybrid athlete model has always intrigued me. I weight lift 4-5 times a week and am in pretty good “bodybuilding” shape. Currently, I weigh 195-200 at 6ft1.

I have worked my way up to be able to do 6-7 mile runs at a smooth 9 minute pace in about 3 -4 weeks of training. But now every time I train and go for a run I have super heavy and sore legs even when they don’t feel sore/heavy doing everyday tasks. I stretch every day and am trying to run at least 4 days a week.

Can anyone provide me any tips on how to overcome this hump. I don’t even get that out of breath anymore, it’s my legs holding me back. Like I want to run more miles and my cardiovascular is able to but my legs just can’t.

I also have a new pair of running shoes that feel good on my feet. Please, any tips would be much appreciated. My legs have been becoming tired and sore within the first mile even after I take a couple days of rest days.

Please advise.

(F18) my parents won’t let me wear brief/bikini bottom shorts for running because they are inappropriate, I can’t do anything about this because I live with them and they take me to races, when is old enough to wear them ?

So I signed up for this 5k trail race on April 20th. It's more of a gravel path than a technical trail so not really looking for any trail specific stuff. What's the quickest way I can get to completing the actual race with out walking? Ran/walked 3 miles earlier and was able to maintain 8.5/mile pace. Can run about .75 mile at a 6 min pace if i want to go fast. I can make it about 1.5 mile at a slower pace before having to walk. I do some rucking and sprinting as part of my regular fitness routine and plan to lean in to those more as i prepare. Major problem is that i simply run out of gas, even when running slower. My endurance is sub optimal. How can I fix it in the shortest amount of time?

For context i am a life long athlete and smoker, stupid, i know. Ive recently taken my health more seriously and cigs are on the chopping block so not really looking for advice there, lets focus on race prep. Thanks for any help that you guys may have for me. Would really like to finish sub 22 min at the race and have the will power to train as hard as necessary to achieve that goal. Attached is strava stats from earlier.

Today I launched "About running", a weekly newsletter where I want to share my path as an amateur runner.

I started running 10 years ago and never stopped since then. Run gave me so much and has become a part of me.

If you want to take a look and share your experience, you can follow me here https://open.substack.com/pub/aboutrunning?utm_source=share&utm_medium=android&r=f5ay8

Hi all! We just had our second kid and are looking for recommendations of a jogging trailer that fits two kids (to use after he has head control) that attaches to our waist to pull behind. Anyone use one? Haven’t found much online for two kids. We have a single BOB jogging stroller now and my husband feels like he can’t get full strides while using it, that’s why the pull behind option would be ideal if it’s possible. We are also open to recommendations for double push strollers that taller people have found comfortable as well. Thanks for the help!

I have been thinking about using supplements for a while now and I think it’s time to get some before my first meet. I run the 400m and 800m and one major thing I lack is endurance/energy (I don’t know if it matters but also building muscle) I know stuff about creatine I just don’t know which one to use, same with electrolytes I don’t know too much info about running gel but I do know I have a sensitive tum. Should I use all of them before my event? Which one I should use and not get and which products should I use? Which combo to use? I would appreciate your answers!

Edit/add on: I also feel like I should also take creatine because I don't eat a lot of red meat I only eat like breast chicken and goat meat but everything else like fish I don't eat for reasons…. and my mom doesn't like it when I eat a lot of red meat