Drink more water. 1. Doesn't happen to me. And I sweat a lot during half marathons. Lots. I also bring a hydration unit with me with 64-oz of rehydration. 2. Yes, once I stop, the pain is there and gone in 30-mins or so. Am I sore, not after 2-days. 3. Yes used to do half marathons every weekend, but stopped due to knee injury. Carb prep before race is a must. And Protein intake must increase after race to repair tissue damage. Increase potassium and magnesium to repair other damages.
I usually drink a Gatorade recovery protein shake after run I carry a 30oz water bottle when I run I dun really carbo load - I hear u eat up carbs the nite b4 run - does that help
Foot thing could be something called a Morton's Neuroma. Basically, it's when a nerve or some nerves to your toe/s get inflamed. This gives a sensation like the nerves are always 'on', which feels like an electric shock. Not unbearable pain, just uncomfortable and annoying. If you can see a doctor and they can do a couple of things to check for it. You shouldn't ignore it, if that's what it is, so would be a good idea to get it checked.
Doc looked at it - said it might b a early fasciitis Said he saw lil discoloration I just retired my running shoes - ran 508 miles in them - I'll see how they react to new shoes Shoe has nice ride - Asics cumulus
Pretty serious sessions you're running there, looks like you're into fast semis. Or already training for full marathons. I don't think your symptoms are those of a real fasciitis tbh, that would force you to rest. The tip about too tight shoes sounds quite good to me, try not lacing them too tight. Are you sure your shoes are adapted to your running style (pronation,...)? As you seem quite a serious runner, I'd tend to say yes, otherwise seek advice at a serious sports shop to do a running analysis. 500 miles seems a reasonable point to change shoes, but have you ever tried changing your shoes between sessions in a same week? Changing between pairs of different wear or even brands between sessions might avoid some injuries. As you don't complain about sore muscles/legs, your problem seems isolated to the feet and don't seem related to some food related insufficiency. Magnesium would help for sore muscles, doesn't seem to be the case though. You might restrict your long runs to once a week at maximum, no need to accumulate those for progress. Forced to take it slow myself at the moment due to some medical condition. Can't wait to get back to serious semi marathon training myself now that the weather gets better. Happy running!
I admit I do tie shoes tightly - hope that helps I did go to a running store - I'm a mid foot striker - average arch - neutral runner I'm doubting fasciitis too because it hasn't gotten worse but better since I decided to run 12+ miles every other weekend. I am a pretty fluid runner when I'm in rhythm meaning my feet don't hit the ground too hard but I admit toward the end of a long run...I'm pretty ragged and I think I start to lose form and I start to hit the ground hard - that might b an endurance issue. At least my knees are great (knock on wood) I do want to consider using Bcaa to help with recovery.