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Let's talk about running
>>
>>46418327
Let's not.
>>
>implying dumb hypebeast thinspo vinishko bitches run let alone do any kind of exercise aside from taking it up the ass by anyone and everyone
shit thread
>>
>>46418334
fattie
>>
>>46418336
Youd still fuck her ass though
>>
https://www.youtube.com/playlist?list=PL5koQTszc2PEVOVrVcasaOH2haEVU9Aa2
>>
>>46418336
I see just being yourself didn't work?
>>
https://www.youtube.com/watch?v=khwQWXs1Uw8
>>
just did an 18km run in 1 and half hours
is that a good speed? am I retarded for running that long?
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>>46418327
Running is for niggers
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>>46418506
t. Leglet
>>
>>46418327
Fuck shinsplints. I started running 2 miles a day after not running for years and got shinsplints bc asphalt. Do trail or track running
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>>46418327
>B U 3.14159265 sex
wut
>>
i run a lot while playing rugby
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>>46418487
That's really good, but I kinda doubt you were actually that fast if you have to ask here.
>>
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>>46418485
gave me a chuckle
>"Maybe we're scared of death"
Wew lads
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starting of my day with a cuppa joe and a run. who /comfy/ mornings?
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>>46418610
I measured the route on google maps and I always time myself, I guess it could be off but I doubt it. when I'm on a treadmill I run at 12km/h and it's much easier than when I'm on the roads.
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>>46418327
>tfw doing 10k mostly uphill 3x a week
Does it ever stop sucking? I fucking hate running.
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>>46418657
It never stops sucking, you just learn to like the suck.
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>>46418657
running sucks but there are good ways to cope with it. i assume you listen to music but you could mix it up with a podcast, audiobook, etc. also fuck the sun. run in the morning or at night
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>>46418506

T. Obese pussy
>>
>>46418657
I don't mind it 2bh
put on some good tunes and enjoy
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>>46418655

>when I'm on a treadmill I run at 12km/h and it's much easier than when I'm on the roads

"Running" on a treadmill is a completely different exercise than running
>>
>>46418704
It's far better for you and for heart gains though, so who cares?
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>>46418704
ok, I guess you're right and I got my distance wrong after all
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>>46418734
>It's far better for you and for heart gains though, so who cares?
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>>46418567
Rugby is the GOAT /fit/ sport: need to be strong but can't be huffing and puffing after jogging for 20 minutes.

Wasted a year playing fullback on a team that was too shitty to ever get the ball out to me.
Switched to flanker the next year and got to be involved in every single play.
Shit was great, I miss it a lot.
>>
>>46418657
As your pace improves it becomes more enjoyable to push yourself hard.
But it always sucks
>>
>”I’m a lanklet because I run so much!”
>”I’m on the track team that’s why I’m 130 lbs”
>”yeah I ran 30 miles this week!”

Reminder that all runners are just bitches and complainers compared to real men

>runs over 100 miles a week
>marathon multiple times a week
>diet nearly 100% redmeat
>endurance lifting on the same days he runs marathons
>works a full time job
>professional bowhunter
>runs MOAB 200 every year

You have NO excuses anymore losers
>>
>>46418327
I only run for 20 mins on my off days. Monday, Tuesday, Thursday, and Friday I lift. Then I run once on Wednesday and once on Sat or Sun depending on how I feel. Minimum cardio to keep my gains and help me cut.
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>>46418657
>>
>>46418327
A few days ago I ran my fastest timed mile at 5:53. Thats good right fit?
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>>46418951
Maybe for you tubby, run harder
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>>46418327
>adidas shirt
>nike shoes
Pick one you stupid yuropoor. Why are they so obsessed with shoe brand clothing?
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>>46418657
Used to run five miles a day. It got to the point where I was breathing as if I was resting.
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>>46418826
>lost to a girl
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>>46419004
How long does it take to get to that level? I've been running 3-5 miles a day usually at a pace of 8-10 minutes per mile. I feel like my lungs are getting stronger but it's still really tough.
>>
What's everyone listen to while running? I'm trying to find some heavy, steady music that isn't rock. Music that kinda just pushes you.
This song on repeat is what I used to listen to.
https://youtu.be/n_D44PHUbIE
>>
>>46418327
Horrible face
>>
Anyone know a good HIIT program with increments etc?

Currently im doing 5x 30s with 3min rest inbetween.
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>>46418969
sub 6 is good nigga fuck off
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>>46418336
stop bragging about all the times you've fucked
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>>46419030
I wanna say four months. Roughly. I would listen to music and kind of set my pace of each part. I would run faster during the chorus or more upbeat faster parts and rest on the down tempo parts. I'm a stocky manlet too so I had that disadvantage. But I loved it.
>>
>>46418327
As a runner myself, that chick does not run. She has no muscle definition in her legs and honestly it looks like she barely eats. Plus those shoes are brand new, I don’t see any wear. She’s still hot though and I would fuk
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>>46419035
My breathing. My feet stomping. My mind screaming "STOP!".
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>>46419035
Gave me nostalgia
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>>46418826
>every other post on Instagram is him crying about the "haters" in the comments

Maybe I would like him if he wasn't such a fuckin puss.
His wife is hot tho
>>
>>46419081
The point of hiit is to go from 100% to failure as quickly as possible. The body doesn't understand time incriments. If you do an exercise for ten to fifteen seconds going balls to the wall, it's going to be more effective than going thirty seconds at 60-70%. Give your body enough time to recover so you can do 100% to failure again.
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>>46418969
/running/ general is positive comments only pls eat a dick
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how do I train to run 3 miles in under 18 minutes?
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>>46418831
Scared of cardio killing your gains?
You do you but the only reason you'd lose gains if you're in a deficit and cardio can put you in a deficit
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>>46418665
well said
>>
My gym has been remodeled and removed all treadmills for some retarded incline farmers walk machines. They can't be adjusted either.
Do I just train outdoors from now on or are these any good for rainy days?
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>>46418704
Wrong
>>46418655
12km/h could feel easy because it’s an extremely easy pace for a man
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>>46419165
by running three miles often and getting a little faster over time
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>>46418424
Kek
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>>46419221
should i run 3 miles slowly and build up speed or run as fast as i can and build up distance?
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>>46419165
Marines? Gonna take a couple of months absolute minimum and that's if you're some sorta stud that's genetically predisposed to running fast at that distance.

Build up your miles per week steadily without going up too much each week. You'll have to get to 25 mpw, but probably more than that with 5-6 days running per week and two of those being hard workouts.
One of those hard workouts should be a long run and the other should be a fast run either a tempo run or Vo2 Max interval training.
How long do you have?
>>
>>46418826
Ultra runners are the laughing stock of the running community and there is a reason why they all stick to ultras
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>>46418336
I would eat her shit
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>>46419221
Is that how it works? I’ve always wondered how to improve my running
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>>46419169
To be honest, yeah.
I try to eat less and I am at a calorie deficit on some of my off days. Today, for example is one of my cardio days. Should I just maintain, then run?
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>>46419238
yeah I want to be able to get a perfect score (at least a 285) on the PFC before I join
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>>46419258
If you're a N00b you can still make good gains while cutting so it's different.
But if you're not a noob you will probably lose some muscle no matter what you just have to accept that. Only thing you can do is lift hard to minimize it.
If you're going to cut, you gotta commit to it imo and accept all that.
I've been eating at a slight deficit and running on top of that because it's too difficult to rely on calorie burning from exercise.
>>
>>46419291
Nice bro if you put in the work it is achievable. But progress will come over the course of months. Just build your base mileage and your times will drop
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>>46419063
Her eyebrows are Sharpie.
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>>46419212
Treadmills are trash anyway. It's not even half the effort of running on real ground.
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>>46418532
Pussy.
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>>46419165
Run long distances ( like ten miles) at a conversational pace

After every run, run 200 m all out ten times with like 30s rest

Twice a week, do 4x800m in 235-240 with 1-2 min rest
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>>46419221
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>>46418327

I run about 10 KM every day, and I have two major problems with it.

> I sweat buckets after running, so I have to wash after every running session. This sucks, since I don't like washing my hair every day.

> I fart and burp like a MANIAC while running. And it's not even silent farts, they are loud and smell like shit. The only way I get away with this is that I run places which doesn't attract a lot of people and also, I tend to run in the evening. I honestly don't know what the fuck is wrong with me, it's like running catalyses my digestion system. It's especially worse on the way back, I always throw stomach acid up in my mouth and there were two occasions where I honestly thought I was going to throw up my dinner right on the spot, but I somehow managed to hold it down. Just the thought of running a marathon with hundreds of other people petrifies me like, "what the fuck is wrong that guy, is he trying to Holocaust all of us or something?"

WHAT AM I DOING WRONG
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>>46419241
Why is that? I've been running fairly consistently for about five years, ever since I graduated Uni, and trying to better both endurance for longer runs and times for various distances, read the literature and studies on this, but haven't really involved myself with the 'community' and its competitive aspects, so don't know what the tribes are. While I am aware of the fact that in order to be a top competitor at one type of running, you need to specialise to the point of neglecting/sacrificing other aspect (eg: improving distance, while sacrificing explosive speed, etc), so you can't have it all, but I respect different types of runners for different reasons. Why is the rest (most) of the 'running community' looking down on ultra runners?
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>>46419499
Stop running after you eat.

Run in the morning, fasted, right after you get up. Taking a shit before is optional.
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>>46419512
Because they are pissed that they’ve been told to not run a marathon more than a month and ultra runners knock one out daily. It’s like looking at a guy squatting 550 pounds or deadlifting 600 while you continue to squat 250 pounds daily because it’s the normal and healthy thing to do.
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>>46419378
I've been lifting and running for about 4 months, so pretty new to it. I've increased my reps and added more to my routine and I'm feeling the swole.
I'm in the 'skinnyfat' mode. 6'00" 170lbs. So I'm trying to lose some of that stubborn fat, then I want to bulk, then cut.
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>>46419512
Because to win an ultra you have to deprive yourself of sleep to the point of extreme hallucination.
If you want to be good at ultras you will have to hallucinate every race you enter.
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>>46418327
Anyone else like looking at what gear other runners wear? Like what shoes, what material their clothing is, etc?

Also what are some good running socks? I've been running in cotton socks and it's not working out so well
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>>46418336
what does vinishko mean?
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>mfw metatarsalgia
I think it's due to my shoes being too narrow
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>>46419573
Cotton socks are shit for running.

Go to Costco and pick up those adidas synthetic ankle socks. Like $10 for 10 pairs and they're amazing.
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>>46418657
Run, nigger, run, or i'm gonna whip you!
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>>46419035
Usually Boredoms, Amanaguchi, Stereolab, or Suffocation. Lightning Bolt, Big Black for fartleks, and m1dy for sprints. Looking for a good compilation of initial d music to download
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>>46419546
Nice anon keep at it.
But at 6' 170 you should probably just bulk right now imo.
If you really want to cut just make sure you're getting 150+ grams of protein and you'll probably continue adding weight on the bar.
And don't stop running when you bulk just eat more
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>>46419636
>stereolab

Mahnig.png
>>
>>46419541
>>46419556
So why does other people's obsession with greatness in one area trigger you/the members of the 'running community' who consider ultra runners the laughing stock of the group? Surely, peak performance in running (whether it's sprinting, or long distance running) involves the kind of training that wouldn't be considered optimal for your health. If avoidance of extremes and health is the ultimate goal, a more balanced type of physical activity that involves running would promote this much better than obsessively training to be the best sprinter, or long distance runner. It just seems like it's another case of 'why do you do things that I don't' type of hysteria. People are petty retards.
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>>46419398
I've been bettering myself over the past year (pic related is me, I've put on a fair amount of muscle mass since last pic), I've developed a lot of discipline and I'm motivated. I'm prepared to put in the work now that I've decided that I actually want to join. Thanks for the advice. My goal is to sign up by September/October.
>>46419456
thank you, I'll work that in
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What advice can you give regarding HIIT?

Right now I'm doing 1 minute work 2 minute medium intensity.
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>>46419593
Are they any good? The reviews say they don't last long
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>>46419672
Who gives a shit how long they last they're a dollar.
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>>46418506
>hates running
>definite fatty
>always obsesses over and refers to black people
spotted the ogro de las americanas
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wtf is wrong with my legs.. one day of resting used to be enough but now they feel like shit even after two days.
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>>46419666

Fucking hell mate, great job. What sort of workout did you use?
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>>46419669
Do track workouts.
It will give you specific goals and times that you can compare to standards which makes it more fun.
Increasing your 200 and 400 times are a great motivator compared to just work for time and rest for time
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>>46419672
At a dollar a pair it doesn't really matter does it?

I bought two packs back in February or so, I run 50kpw, and so far I've thrown out two socks because of holes.
>>
How do I into tempo runs?
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>>46419654
If you wanna do ultras do ultras.

If you want to be elite and sacrifice your health fine, peruse greatness.
But there is a definite divider between ultras and any other distance specialty when it comes to sacrificing your health
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>>46419512
Ultra "runners" (more like walk-joggers) are slow as shit. Like, geriatric slow.
And they gotta carry their carbs/water on their utility belts! Like a bunch of fucking goobers.
>hurr durr I sleep and eat pizza while I run I'm so alpha and tough
>>
>>46419707
I didn't really work out to lose the weight, it was mostly getting my diet in check. I did do push ups and sit ups every night, but that was like a 20 minute routine, and didn't really do much though my triceps got pretty big. it's nothing compared to what I do now, which is a PPLPPLX routine. I only work part time now so I spend like 3 hours a day in the gym now
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>>46419236
why would you build up distance, when your distance goal is set?
Build up your speed.
Think.
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>>46419541
What's more impressive/ who is stronger?
The gut who has a dl 1rm of 600? Or the guy who can only dl 135, but can do it 50 times?
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>>46418540
Took me a moment to see that. You deserve to be savagely beaten until your IQ drops enough that you forget such things.
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>>46418424
underrated
be blessed with gains
>>
>>46419736
Right, so your point of contention is that training for peak performance in ultras is vastly more detrimental to your health than for other types of running. I don't know whether that's true, but even if it is I recommend not getting angry over it (not saying you did specifically, just the other members of the 'running community' who do).
>>46419740
And your gripe seems to be that it's not really running (and their equipment looks funny XD). I take your point about it being an endurance activity that departs from what some would see as the core pillars of what makes a 'runner', but to me it still looks like the kind of pedantic legalistic deconstruction four year olds engage in when they argue.
>>
>>46419666
Wow your face seems more handsome even. I have never had weight issues other than being too skinny so I don't understand your hardship.
>>
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>>46419844
If you want to challenge yourself, getting faster over a set distance is more difficult than increasing distance with little regard for speed.
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>>46418327
Cardio's for fags.
>>
>>46419728
Use jack Daniels vdot calculator, threshold pace is what you're looking for.
Tbh all your training paces blend together until you're able to sustain a pace for a somewhat long distance (5+ miles).
I wasn't able to do tempos properly until I already had a good amount of miles under my belt
>>
>>46419871
Thank you for the compliment. It's not a hardship. I didn't care about my body, only thought of myself as my mind, and ate to deal with stress and negative feelings. It was my own fault for allowing myself to get to that weight instead of dealing with my underlying mental issues, and I regret ever letting it happen. losing weight was the easiest thing I've ever done. It's simply a matter of telling yourself no. Keeping it off is harder than losing it. I don't have any empathy for fat people anymore, which perhaps is a negative thing, but i only ever see them as intentionally harming themselves, which disgust me. On one hand I'm proud of myself for losing the weight, on the other I am disappointing in myself for allowing myself to get to that point. I don't think of that much, though, I focus on self improvement and dwelling on negative things brings one down.
>>
>>46419768
Discouraging someone who wants to get better at their 3 mile time from building up their endurance

D E V I L I S H
E
V
E
L
I
S
H
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>>46419913
But they do have regard for speed. Which is why they have rankings in races with set distances.
As far as events in which the greatest distance is the objective, it's just a different type of endurance event.

I'm sure there are various specialisations in the ultra runner world as well. Also, I don't really care as that type of running doesn't speak to me. All I'm saying is relax.
>>
>>46419522
>tfw don't have to shit bad enough to squeeze one out before I head out
>always end up almost shitting my pants at the end of the run
>>
>>46419499
You don't have to shampoo every single time you shower
>>
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>wanna go on run
>usually listen to music
>phone broken, no Ipod
How am I gonna isolate myself from the outside world now?
>>
>>46419984
>I want to become as fast as possible within this set distance
>Oh I know, I should run FARTHER and SLOWER that'll do the trick
>>
>>46419132
So i should only do my 2nd rep of 30s when i feel fully rrested or should i make my rep duration more flexible?
>>
>>46420151

>>I want to become as fast as possible within this set distance
>>Oh I know, i should only run this distance over and over and over again!

You know how I know you don't know dick about running?

>What is Vo2 max.
>What is lactate threshold
>what is running economy
>What are recovery runs
>>
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>>46418644
Same here senpai
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>>46420306
>Vo2 max and lactate threshold improve with long easy runs
lmao at your fucking retardation
>>
>>46420364
Ok dude good luck only training your speed
No seriously report back to me and see how well it goes only trying to run as fast as you can
Tell me then, why does every single intermediate and advanced 5k program have 30+ miles per week and at the MAXIMUM 2 fast workouts a week?
>>
>>46420089
The struggle is real. I've almost shit myself so many times on runs.
>>
Why do plebs think every run is a HIIT run? A good run to condition your cardio should be around 3 hours, 2 hours minimum. I know cyclists like to do even 4-5 hour sessions. You do them with low heart rate, and if you need to walk to keep it low then you walk.

Do these a few times a week and your other runs can be either interval training or a higher intensity (something like 130-140 pulse) for around an hour or maybe less.

This is how literally everyone with actual good cardio trains.
>>
>>46420364
Are you actually retarded or just pretending?

It's all about weekly mileage. Workouts don't matter so much.
>>
I'm currently doing some running for boxing so far I'm able to do 3.5km within 25mins can I do this everyday or should I rest between days
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>>46418487
5min/km pace. not bad. did you train for it or ?
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>>46420564
Start off with rest in between days and when you feel more comfortable start doing shorter recovery runs on days you would normally rest
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>>46420578
what do you mean shorter recovery runs?
>>
>>46418360
True
>>
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>>46418657
it sucks for a while. if you're doing most of it uphill then it will suck for a long ass time. but you gotta stick with it. as you get stronger/faster you will learn to turn it into that gud succ. you embrace it. you seek the succ. become a succ seeker.
>>
>>46420588
Once you can do 5k on those days at that same pace start doing 2.5k at a slower pace on the days you'd normally rest.

You can continue to increase your weekly mileage this way while still letting yourself recover from your harder run the day before.
>>
>>46420642
alrighty thanks for the help
>>
Anybody have any recs for optimal dieting for running? Macro ratios, % intake in carbs, stuff like that? I don't feel like I'm recovering quickly enough and think diet might be the culprit.
>>
>>46418994
Shes american
>>
>>46419699
Gotta release that fascia tissue son
>>
>>46421140
I'm doing 45% carbs, 25% fat and 35% protein and I feel like that is good for me personally.
I arrived at these numbers by what my boxing coaches told me to do.
Might not be ideal for you, but should be in the ballpark.
Obviously all clean eating, no junk at all.
Fruit, veggies, fresh meat, fish, grape seed oil, avocado, whole grain pasta and bread, basmati rice and stuff like that mostly.
>>
>>46418327

I've got this book called "Daniel's Running Formula", is it legit?
>>
>>46421381
She should know better.
>>
>>46422643
it's 100% legit if you're training for an event.
If you just want to get in the habit of running 3x a week for health and mood reasons, it's still got a bunch of useful info, but maybe not entirely applicable.
>>
>>46422789
I wanted to follow the general fitness programs it has, should i follow the red one or the blue one? i've been running 2,4 miles on sundays for the past 2 months, also i follow a strength training program.
>>
>>46421829

>Clean eating includes oil, pasta and bread
>Thinks he gets 35% of his calories from protein

Yeah, you're a retard.
>>
>>46418327
why are /run/ners persecuted like the jew on /fit/
>>
>>46418327
who is she? grimes?
>>
>>46422869
"Cardio kills gains"
>>
>>46422869
because runners are annoying as fuck. no one cares if you do cardio (and the people who say that cardio kills gains are broscience faggots) but runners are obnoxious as fuck
>>
I went for a run through the forest today. Felt much better than asphalt

>>46422912
Kelsey Calemine
>>
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>>46418327
>>46422869
Because runners are like the furries/vegans of sports, obnoxious,annoying and loud as fuck.
>>
>>46418336
angry incel detected

pls kys you'd do everyone a favor including yourself
>>
If I see someone running for exercise I always assume they just started trying to get /fit/ and don't know what they're doing
>>
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>>46418327
Tried it a good while ago and I don't get the appeal of running when you can bike which is actually fun and easier on the joints
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>>46419640
Thanks man, I appreciate it. I'm finally seeing my gut shrink and my arms are getting bigger.
My daily calories on a cut are around 1750-1900 cals, 60g fat, 50g carbs, and around 140-170 protein.
Just got home from work and had two huge meatballs and a protein shake, my run is this evening!
>>
>>46420511
>A good run to condition your cardio should be around 3 hours, 2 hours minimum.
lol yeah because I have 26-27 hours in a day
>>
>>46420511
don't listen to this guy, working up to being able to do 30 minutes of cardio everyday well get you into very good shape, 2 hours 3 times a week will leave you injured unless you are a freak
>>
>>46418327
I'd fucking SLAM
>>
>began running 3 months ago
>couldn't run a mile straight
>just ran a 21:24 5k race
adequate research really allows you to excel quickly
though, my ITB is killing me after that race, didn't expect to go that fast, it was my first
>>
>>46423842
Awesome anon, keep it up!
>>
>>46424531
What was your training program like? Any leads on where to go about researching?
>>
>>46419291
well where are you right now
>>
>>46424531
individual throttle body?

/o/ reporting in
>>
what weight can I start running at to not descimate my knees?
6’1 280 currently, losing it
>>
>>46424704

6'1 here
Biggest was 315, started walking twice a day, 3-5 miles each time. Didn't start running until I was 232, used the 13-week walk/run program (amazon, not a bad read, good inspo). Helped with my weight loss plateau. weighed 190 at the end of the program. I've been running daily since then, 5 years, and have kept my weight off. But seriously start lifting.

>>Hoka one one cliftons saved my knees when I was walking/running while heavy
>>
any C25K man in? does the aching sort of feeling in your calves ever go away, or do I just put up with it? I'm only on week 2 to be fair
>>
I've been rope jumping for a while, but I loathe running. I still gotta prove something to someone so I'll try to run, see how it goes. Does jumping rope help with running ability and endurance?
>>
>>46424804

it helps with cardio, but getting your cardio up is pretty easy. what's hard is getting your body connective tissues/muscle/etc used to the strenuous long form running. that takes time and patience. this is why many new runners get injuries- their heart/lungs level up but their body isn't ready so they get injuries. patience and consistency
>>
>>46424671
Needs 55mm bodies to cope with the power increase
>>
>>46424669
no where close if I were to take the PFT now I'd get a 184
>>
>>46424762
I am already lifting and cardio 7 days a week. Alternating days. I row for an hour on cardio days, will that help at all when I get low enough to run? Looking to run around a 10-11 minute 1.5mi eventually.
>>
>>46424885

you're doing better than I did when I fixed myself
here is the program, the book is cheap and worth a read.
Week 1:
Monday: Run 30 seconds, Walk 4 minutes and 30 seconds. Do this 7 times
Wednesday: Run 30 seconds, Walk 4 minutes and 30 seconds. Do this 8 times
Friday: Run 30 seconds, Walk 4 minutes and 30 seconds. Do this 8 times

Week 2:
Monday: Run 1 minute, Walk 4 minutes. Do this 9 times
Wednesday: Run 1 minute, Walk 4 minutes. Do this 8 times
Friday: Run 1 minute, Walk 4 minutes. Do this 8 times

Week 3:
Monday: Run 1 minute and 30 seconds, Walk 3 minutes and 30 seconds. Do this 10 times
Wednesday: Run 1 minute and 30 seconds, Walk 3 minutes and 30 seconds. Do this 8 times
Friday: Run 1 minute and 30 seconds, Walk 3 minutes and 30 seconds. Do this 10 times

Week 4:
Monday: Run 2 minutes, Walk 3 minutes. Do this 11 times
Wednesday: Run 2 minutes, Walk 3 minutes. Do this 9 times
Friday: Run 2 minutes, Walk 3 minutes. Do this 10 times

Week 5:
Monday: Run 2 minutes and 30 seconds, Walk 2 minutes and 30 seconds. Do this 12 times
Wednesday: Run 2 minutes and 30 seconds, Walk 2 minutes and 30 seconds. Do this 10 times
Friday: Run 2 minutes and 30 seconds, Walk 2 minutes and 30 seconds. Do this 10 times

Week 6:
Monday: Run 3 minutes, Walk 2 minutes. Do this 13 times
Wednesday: Run 3 minutes, Walk 2 minutes. Do this 10 times
Friday: Run 3 minutes, Walk 2 minutes. Do this 11 times

Week 7:
Monday: Run 4 minutes, Walk 2 minutes. Do this 10 times
Wednesday: Run 4 minutes, Walk 2 minutes. Do this 9 times
Friday: Run 4 minutes, Walk 2 minutes. Do this 9 times

Week 8:
Monday: Run 5 minutes, Walk 1 minute. Do this 10 times
Wednesday: Run 5 minutes, Walk 1 minute. Do this 8 times
Friday: Run 5 minutes, Walk 1 minute. Do this 9 times
>>
Make sure to get your antioxidants so you don't need 2 days of rest to run without losing muscle mass
>>
>>46424927

I know this seems low compared to couch 2 5k, but youll have less injuries.

Week 9:
Monday: Run 7 minutes, Walk 2 minutes. Do this 7 times
Wednesday: Run 7 minutes, Walk 2 minutes. Do this 6 times
Friday: Run 8 minutes, Walk 2 minutes. Do this 5 times

Week 10:
Monday: Run 10 minutes. Walk 1 minute. Do this 4 times
Wednesday: Run 20 minutes. Walk 1 minute. Run 20 minutes
Friday: Run 22 minutes. Walk 1 minute. Run 22 minutes

Week 11:
Monday: Run 25 minutes. Walk 1 minute. Run 25 minutes
Wednesday: Run 30 minutes. Walk 1 minute. Run 25 minutes
Friday: Run 40 minutes. Walk 1 minute. Run 10 minutes

Week 12:
Monday: Run 45 minutes. Walk 1 minute. Run 20 minutes
Wednesday: Run 50 minutes. Walk 1 minute. Run 15 minutes
Friday: Run 45 minutes.

Week 13:
Monday: Run 50 minutes
Tuesday: Run 40 minutes
Friday: Run 60 minutes
>>
>>46424927
>>46424955
neat, cheers anon
>>
>>46424992
that is some pussy running shit, just keep going and going and don't stop until you reach 5 miles a day. Even if you loss some pace just make sure you don't walk, improve your time each time you go out
>>
>>46424927
What if there is a lot of hills?
>>
>>46420505

Same here. The first time I ran, I made the mistake of eating a nutri-grain bar with a lot of fibre in it halfway through my run at a pit stop. I instantly regretted my decision when I started running again five minutes later and felt like my bowels were going to exit my body. I swear to god, I felt like I was just going to shit myself mid-run. When I got home, that might have been the best shit I ever took. I felt like I lost weight after it.
>>
>>46424651
I walked/ran for about a week, then I was able to run without catching my breath pretty much indefinitely(assuming I wasn't running too quick)
then I just ran a few miles here and there when I could, averaging 15-20 miles a week.
had some it band issues with increasing mileage so much so quickly, but it was never more than a day or so.

I now run on a schedule, but before this I was just running by feel.
the research was about form, exercises, what muscles to use as main sources of power when running, shoes.
once i started running using my glootz and stopped having such a narrow stride and low cadence, everything got much easier
>>
>>46425169
let me add that I was running pretty often with someone else who runs much faster and further than me.
I went on long and fast runs with her, which pushed me further than I would ever push myself.
I did this and went on runs with groups of experienced runners, which also made me push myself as to not look like a wimp.
>>
>>46418327
Here's the deal.

>be me
>weigh 219
> 6'2
>around 15 percent body fat (i think)
>need to run 5 miles in under 40 mins
>very weak runner
>can barely run 2 miles
>ran 1.5 miles in 12:29 (was gonna die)
>basically want to join SOF
>running is my weakness

Any tips on being able to run better?
>focus on speed, distance, or both?
>how do i stop being mentally weak?
>i honestly already know the answer to many of my questions, but still would like input from more ezperienced runners
>>
>Day #don't know of crosstraining b/c achilles heel injury but it feels like 50 days so far
>try rowing
>It seems....fun?
>WTF? THIS SHIT IS FUN. IT'S NOT AS FUN AS RUNNING BUT FUCK YEAH
>row for two hours
>only seemed like 20 minutes
Why the fuck is this never considered as appropriate crosstraining for runners? It's always pool running, elliptical or cycling.
>>
>>46425962
stop running so fast.
like 90% of your runs should be done at a pace that allows you to have a casual conversation with your running partner

hills, intervals, tempo runs, and fartleks have their place in a regimen but if you're getting started running you should run at a slow casual pace for a few weeks, increasing your weekly mileage by 1 to 2 miles per week.

If you cant effortlessly talk with maybe a heavy breath somewhere in the sentence at most, you're running too fast
>>
>>46424875
okay, if you tell me a couple of things:
1.) How were your running times when you started in earnest
2.) How are you running times right now
3.) How long has it been since you've been running
4.) How much running you do in a week
I could give you a fairly good estimate how long it would take you to reach a 18 min 3 mile test
>>
>>46420154
I don't have that answer for you. I just go until I can't go any further.
>>
What kind of earbuds do people use for running that don't fall out as soon as you start
>>
>>46419165
By doing more mileage. Even the best 5k runners put upwards to 100 miles per week.
>>
Nah
>>
>>46426092
the ones with the rubber piece that goes round the top of the ear
>>
If this is still a running thread, is there a best approach for building stamina or some shit? I walk 3 run 2 for 40 mins.
>>
>>46426092
I don’t, because I don’t run, because running is gay
>>
>>46425962
Do high intensity interval training, preferably up a long steep hill so you can fatigue your legs aswell as your lungs/heart. It will help build endurance in your legs, improve recovery and prevent your knees from getting fucked up.
I did that almost exlusively for 1 month and i was able to transition into running 5 miles pretty smoothly without pushing myself.

I am at your weight approximately and getting into running shape takes way longer now compared to when i was 15 years old and weighed nearly 20kg less.
So most important thing is to be a bit more patient and don't worry about getting outrun by skinnyfats and twigs. Your body isn't built for running at 220pounds.
>>
>>46418951
How long you been running? But it's not bad either way. If you're a bit heavier it's pretty good.
>>
>>46425962
>SOF
Build an aerobic base first. Start somewhat slow - maybe 10-20 miles per week done in maybe 4 days. Slowly increase your mileage by 10% or so per week to avoid getting injured and add more days running when it gets higher.
>>
>>46418327
I get this sharp pain in my lower back/ right side at about the 2 mile mark. Is this a form issue? Is it just that I’m pushing myself too hard? What’s the deal /fit/?
>>
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I don't run because niggers are the best at running and therefore it's unnatural. Nothing worth doing would be dominated by blacks, end of story. Obviously God and nature didn't intended civilized man to run or else we would be superior.
>>
>>46426143
you should honestly just run for 30 mins at a really fucking slow pace instead of doing that
>>
>>46419499
stop eating cheese fries
>>
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gotta go fast!
>>
>>46428505
Probably form. Run more mileage, slower. It'll fix itself.
>>
gotta hit 7.1 in the pacer test in roughly 3 weeks, i can get to 7.1 but its a struggle.
what can i do to make it easier?
currently running 2.5k's almost every day and some sprints throughout the week, also running the pacer test once a week
>>
>>46418532
>implying human legs have innate difficulty tackling hard surfaces
KEK. You're just a bitch with bad form.
>>
>>46419499
Change your diet. Avoid meat and prepackaged foods.
>>
Just finished 'Born To Run' by c. Douglass. Any other running essentials I should know about?
>>
>>46418532
Shinsplints need a lot of time. You shouldn't run for 6 weeks at all. Minimum.
>>
>>46418655
Give your treadmill a 2% increase to account for wind resistance
>>
>>46427621
>>46426402
>>46426040
Thanks for the input! Will heed the advice.
>>
>>46428505
I have something similar. I assume its my posture during the day and especially at night when I go to sleep. I tend to lay on my left side while reading/browsing on my tablet. Mayne this gave my some inbalances.
>>
Is there anyway to track how much I run without a fitbit or already measured out path? I run through a path in the woods, I dont know how long the path is therefore I dont know how much im running, are there any apps that can tell me? For IOS
>>
>>46418327
Is HIIT cardio for 20 minutes safe to do 6 times a week? Will it impact my lifting even if I'm eating enough?
>>
>>46429535
You can use strava.com for making a track yourself. It will show you the exact distance.
>>
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>>46429610
Thanks anon, seems like it will work.
>>
>>46429566
if you try you will burn out very quickly
a session of hard interval training will leave you tired the next day, no matter how well trained you are
>>
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>>46419692
>falling for bait this hard
>>
>>46429689
Should I alternate with LISS cardio then or just do one or the other 3 times a week.
>>
>>46418532
Nah, I got shin splints all the time when i ran competetive track. Just keep running, after a few months they go away but as soon as you stop runnning for a while theyll come back.
>>
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>>46419580
This is russian word for "wine", but with disregard. "Vinishko-tyan" is meme type of girls
>>
>>46419212
there is literally NOTHING cringier in gym than people who come to it to walk or jog on treadmill. fucking go outside you fucking retards, why the fuck u buy the gym membership? Do you think that buying shit and pressing fancy buttons will get you results?
>>
>>46423259
tell me about your experience. Did someone run by you calling you a faggot or something?
>>
>>46423827
its not really the same thing tho. i do usually use my bike but walking is much harder.. i think that it uses different muscles because it cant be so much harder if not.
>>
running is for niggers
cycling is for boomers
swimming is for patriarchs
>>
>>46430793
lmao enjoy the LEAST functional aspect of triathlon you mongoloid
>>
>>46430676
Have you ever ran in your fucking life? Def not. If you run outside, you have to make sure there are water fountains periodically or have water with you. Have to carry music on arm band and so on. Your so dumb you think running = 20 mins then done. It's nice to go into the gym, put your waterbottle or gatorade in the drink holder, phone and mp3 in other one, run for an hour, stretch and go home.
>>
>>46426151
thanks for chiming in
>>
>>46431183
mate, not him, but I've been running consistently for nine years now and if you need constant sips and think the comfort of a cup and phone holder are indispensable to a mere one hour run, you're an absolute faggot. Run wherever you like, but you a bonafide batty boi.
>>
>>46431183
You just conditioned yourself to think you need water by constantly sipping while running on a treadmill. You should be able to run for an hour in the summer heat with no water without any major discomfort if you're well hydrated.
>>
>>46419221
>>46419768
Wow anon, better sell your run-a-bunch-of-5Ks-every-week program to world class 5K runners because apparently those retards have been doing it wrong the entire time.
>>
>>46431183
omg what if youre without your phone for an hour omg you cant constantly distract yourself with music blasting in your ears holry shit you might have thoughts in your head
>>
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>>46418327
Am I retarded for thinking that my sternum excavatum makes it harder to run and do cardio in general? Anyone else has it and can shed some light on this?
>>
>>46418657
Bro this has got to be the worst running schedule I've seen in a while. You've gotta spread that shit out. Run 6 days a week and decrease your distance per run so you're getting in the same number of km per week.

Run at a solid but sustainable pace. Increase your weekly km by 10% of your previous week, every week. (Every month or so you should take a lower km week because your bones get stronger in cycles and you could get shin splints / a stress fracture if you dont). Also don't run the same distance every day, have harder days and easier days. Never run two long days in a row.
>>
>>46431582
i got it and i can barely run 500m without a little rest but it seems people in much worse shape than me easily runs 2km
>>
>>46419499
This actually just means youre healthy. Very fit people sweat more than people of average fitness. Running just makes you fart like a motherfucker, there's no way around that one.
>>
>>46428526
>fat fucks cant run
>neanderthals couldn't run
why would you want to go down that path
>>
>>46431183
are you actually fucking retarded? you can easily go an hour running without water and music

oh wait, you've never run an hour in your life
>>
There is a thot in the area where I work with a body like the chick in the OP has except she as literally no ass whatsoever, to the point that skinny jeans are baggy on her ass. Now people that work in the area as well, the place I often get my lunch at, are trying to hook me up with her.

I got 1 question. Would the fuck be as bad as I imagine it would be? rail thin body with no ass just doesn't seem like a good time.
>>
>>46428526
Imagine having this mentality. Imagine the smell!
>>
>>46431606
Mine is not too severe so I can run for a while when I find the pace. I was wondering if there were some breathing exercises or some other meme that I could do to help with the breathing
>>
>>46418327
Running is gay.
>>
>>46431672
Last girl I banged was a skelly, was pretty good because she was also a thot and knew how to ride
A vagina is a vagina at the end of the day, you just can't really hit it from the back because all you'll be able to focus on is her protruding spine.. Odds are she'll be self conscious and not even get fully naked but I'd still do it
>>
>>46418327
Let's talk about the Barkley Marathons.
5 times around a "20 mile" loop though dense Forest with no trails straight up and down hills. Elevation change higher than Mt everest. How to enter the race is a secret. The admission price is $1.60 and a licence plate or 2 packs of cigarettes for returning competitors. And the race is started by the lighting or a cigarette. I'm going off of memory so Idk how much of that is correct, but look it up you will enjoy it.
>>
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what's you boys's best beep test score? managed to hit 11.2 the other day. Only did a 6.something when i started training
>>
>>46419035
try synthwave
>>
>tfw shin splints
>>
>>46429302
Jack Daniels running formula
Faster road racing pfitzinger
>>
>>46424765
Week 5 here. You learn to deal with it. You need to stretch a lot more than you have been.
>>
>>46419165
>how do I train to run 3 miles in under 18 minutes?

FUCK... I would be happy to run 3 miles in under 30 minutes.
>>
>ran 10km during lunch break on Tuesday
>be motivated and want to run today again
>wake up with a sore throat, feel like shit overall
>it's 8°C outside
>world cup match during lunch break
>dating a girl in the afternoon

The world's conspiring against me lads.
>>
>>46433045
Your throat will be better by the evening. Take it easy and run at night.
>>
I got the Iliotibial band syndrome, it's been two months and still feels a little when I wake up
How fucked I am? How much time until I recover? I was supposed to run a half marathon in August
>>
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>>46431183
>Boo-hoo I need my sips of water every 15 seconds
>Boo-hoo I need my constant music so I can """focus"""
>Boo-hoo I need my climate controlled environment because the sun scares me
>Boo-boo I need bouncy treadmill because the pavement hurts my feet
>>
>>46420505
>>46425061
Ive actually had to stop mid run and shit. Luckily I was on a trail through the woods and it was pretty early in the morning.
>>
>>46418360
You got me there
>>
>>46430059
if you want to try hiit do it ONCE a week at the start and do regular cardio for all other sessions. in addition, if you really aren't feeling it for a hard interval session, you should skip the session until you have more experience under your belt
>>
>>46433950
>liotibial band
You will not recover by yourself, look for stretches and do them every day.
>>
>>46431183
>>
Getting pain in lower abdomen while running
A mixture of pain and "im about to shit myself"
What's the issue and how do I fix
>>
>>46436723
not sure if true but it could be cramps? drink a little water before your run, and some in the middle if you can
>>
help
>>46425060
>>
how do i learn how to sprint? i never did track in high school but running full speed looks like a lot of fun.
>>
>>46420364
You’re so stupid it’s unreal
>>
>>46420511
I have a 15:50 5K and I’ve never done a run longer than 90 min

You’re a brainlet
>>
>>46433950
you need to adjust your form.
it isn't just happening for no reason.
Also you may need to just suck it up and get out and run. My ITB hurt the past 3 days, yesterday I said fuck it and went on a 5 mile run with some 200s. Today I feel fantastic and no pain at all.
Running even though you're sore or something hurts isn't always a bad thing, use common sense and gauge it.
>>
Is alternating running and biking on different days going to give me enough recovery?
>>
>>46438848
Sure
>>
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Been running for a few weeks now, mostly doing 5-7km runs.

When can I start running every day without risking injury? How long does it take?
>>
>>46418334
Fpbp
>>
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You can't run away from your problems, anon.
>>
>>46439441
have you installed gentoo yet
>>
>>46439452
I don't like the idea of recompiling the kernel if I fuck up the flags, so I went with arch linux.
>>
Yes you do
>>
>>46439412
You can probably already start doing that. You still should take 1 or 2 days off every week. Also throw in some recovery running.
>>
>>46419666
nice trips and nice work, man
Congrats!!
>>
Are Nike Air Max's terrible for running? I have pic related and the sole has given out from so much use.
>>
>>46432009
idk haven't done the beep test since i was in school and got like 14.1
>>
bump
>>
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I run around a 10:20 1.5 and I been trying to get it to around 9:30-45 for the PJ PAST because I have to do the run after a 500m swim. How do I git gud

Also on a another note, when I go on long distance runs it feels like someone shot my lower back and calves. Is this normal?
>>
>>46419499
Breathing technique.
you are swallowing air.
In through the nose out through the mouth, retain no air.
Godspeed.
>>
>>46442225
Dude just a heads up, PJ's dont do shit. If you still have a chance try to get into terminal attack.
>>
>>46419699
>Rest
No rest days.
Run in pain for them leg gains.
>>
>>46422853
pasta and bread are good running carbs.
not his fault your fatass doesnt run in time for the carbs to be used.
>>
>>46438157
Proof please.
>15:50 5k
>>
>>46419035
>What's everyone listen to while running?
The rhythm of my breathing and steps. My own thoughts. If you need to listen to music while running, you shouldn't be running in the first place. Running should stand on its own merits as its own activity with no need to distract yourself from it as if you have to force yourself to make it bearable and enjoy it.
The exemption is running on cement in the city, but then there's something critically wrong with you on a mental level anyway if you enjoy snorting pollution like metallic micro particles into your brain with every breath (http://www.pnas.org/content/113/39/10797).
>>
>>46442453
please see this thread
>>46441262
>>
>>46418826
>roiders




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