It depends a bit on the shoe and the runner’s weight, but yes, most shoes can easily run closer to 1000 km than 500 km. Of course, the properties have already deteriorated after 500 km, so if you have the money, there’s no harm in keeping your gear always in top condition.
I myself recommend getting at least two different pairs. One can be a base training (pk) shoe with more cushioning, and the other then a tempo/race (vk/kisakenkä) shoe for faster workouts.
This is indeed individual. But since running is otherwise such an affordable hobby, a small investment in equipment is not bad. I personally keep an eye out for offers and buy shoes proactively. I calculate that shoes cost 120€ and last 600km, which is 0.2€/km. Nowadays, 120€ per pair of shoes is starting to be a bit on the low side. And shoes moved to reserve are used for recovery runs or at the cottage, so they don’t go straight to waste.
And in winter, there might be a need for Gore-Tex/studded shoes. One might also consider if saving is worth it if you slip on ice and injure yourself.
To me, five hundred kilometers of use doesn’t seem to significantly affect anything other than the most tuned racing shoes, and frankly, I don’t even consider them necessary until a half marathon time gets closer to an hour than two.
If I had to give one tip about gear, it’s that probably 95 percent of recreational runners wear an incomprehensible amount of clothing. Even in fifteen-degree weather, long pants and windbreakers start to be dug out. Running is much more comfortable when you don’t overheat after just one kilometer.
These are indeed quite subjective things, but when you perhaps have a slight tendency to be an “equipment athlete” (välineurheilija), shoes that have seen 500-600km already feel a bit old and worn. My weight is under 80kg, so it’s not due to that either. As I said, this is a relatively cheap hobby compared to road cycling, but luckily I haven’t (yet) gotten hooked on that.
The traditional little pre-Christmas tightening up is underway again. Fatsecret helps, where I track everything that goes down my throat. I notice that at regular intervals, it’s a good reminder for myself about a couple of things:
This food tracking is definitely an exercise I recommend to everyone, even if you’re not a gym rat.
When counting calories, I find it difficult to estimate the nutritional content of my workplace lunch.
I can calculate breakfast, dinner, and snacks, but when I take half a plate of vegetables for lunch and on the other side a fistful of rice and chicken sauce, it’s difficult to estimate its nutritional content as I don’t have a kitchen scale with me and no information on how much cream the chef put in the sauce.
Any tips?
ChatGPT, just send a picture of the portion there. With \~15 years of experience in calculating food macros and calories, I can say that it holds up pretty well, at least from what I’ve tried myself.
In some moment of madness, I got FatSecret Premium for a year, and indeed, you can also upload a picture from which it estimates calories. Of course, ChatGPT probably works just as well. However, I definitely have to leave some kind of safety margin for those, as it certainly can’t always deduce the contents of sauces.
If you make rice or potatoes at home, do you roughly know, for example, how many potatoes make 100g?
I don’t know how precisely you want to calculate, but I would say that by eye, you can get close enough. Soups, sauces, and dishes where everything is mixed are difficult, but by Googling, you can at least get some value. Maybe those apps work? In any case, if we’re talking about a
If you eat “normally”, then what was missing?
At the end of the day, I often notice a small amount of fiber and protein staying around 1g/kg of body weight.
A small update on this next year’s project, which is, of course, already underway this year. Weight dropped by 2.3kg in November and now a total of 6.2kg in 2 months (96.3 → 90.1). The target of 85 might be realistic in February. Pasteurized Egg White is in daily use; as much protein and vegetables as possible, and that seems to be working. I’ve mainly been doing maintenance weight training now and reduced aerobic exercise, partly due to a mild flu. Weight training results have stayed the same, so the hope is that not much muscle mass has been lost. Currently, fives go raw p85/k100/mv120. I haven’t done any singles yet.
Depending on the starting point, the first kilos are mostly fluid. If the starting point is, for example, 20-25% fat, then 10kg can be dropped without major losses, but at some point, the results will drop. At least in big lifts. Especially in pressing movements, it feels like fat and fluid provide good support in lifts.
Damn it, the human body is designed so that the lower abdomen doesn’t go anywhere even if veins are visible in the shoulders. What you want to get rid of most only leaves last. A bit like at family gatherings.
Maximum Strength Bench Press Competition | Women - Men 59kg - -93kg
So, bench pressing with feet in the air, attempting a one-rep max 
There were some strong lifts there 
Time to praise my own progress again. For the past 2-3 years, it’s been roughly 2-3 workouts a week and 6-8 sets per muscle group. Diet-wise, I was significantly in surplus at first as my weight went up to 112-115kg and then dropped to about 95kg. Then the training bug bit again, volume slowly increased to about 12 sets and 4-5 workouts a week. Calories were roughly ±0 without counting them more precisely. However, I significantly increased protein intake. I’ve never grown this fast, not even at the beginning of my training career. I have to say that muscle memory works incredibly well. For 9 weeks straight, I’ve been able to add weights every workout or at least increased reps. Muscle roundness has increased, many have asked how it’s possible to develop so much in such a short time. I’ve only gained 3.5kg, but I assume muscle pump, water retention, and a small amount of muscle growth have contributed to this. I’ve had more mass back in the day, and I can only dream of my old results, but here you really notice that what you do at the gym matters. Just going to the gym and working out without a progressive plan hinders development. Sometimes it’s good to take it easier so that the nervous system, muscles, and joints can rest.