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>>74196918

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30 minute easy roon for today.

>>74214465
I fucking hate running an all out mile, it’s the worst single event ever. Atleast with 400m it’s over fast and anything above a mile you have to go at cruising speed so you still feel pretty aight but a single mile is just a slugfest through and through

>>74214465
Thinking about buying a forerunner 55 / coros pace 2. I only really care about how accurate the gps and heart rate is anyone have any experience with them?

>>74214920
I have a forerunner 55 and I've had zero issues with it so far. The display is kind of ass though and it's not touchscreen (if that's an issue for you). Don't expect it to look like the ones you see on samsung and apple smartwatches.

>>74214920
You are going to want something more modern then a 55 if you want accurate GPS if you're not running somewhere with an amazing view of the sky. Modern multiband recievers significantly help accuracy, and the optical sensor is outdated which hurts HR accuracy heavily.

If you want to actually go look at real world performance, this guy does very autistic comparisons. https://www.dcrainmaker.com/

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easy cycle for today
managed to actually do my squats, pressups and cross training as planned
going to try and keep with it religiously till my race in August but i am so bad at strength training

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>>74214465
5 min into a run tripped and fractured my fifth metatarsal (yes, I'm retarded). 4 weeks on crutches, and the ortho said I'll be running again by week 6. WTF do I do in the meantime, any anons here that survived a big ouchy booboo?

At what weight can I start rooning without destroying my joints? Down to 220 from 280. Would 210 be fine?

>>74215031
I started running at 208. I think if you don't overdo at first you should be fine.

>>74214918
i enjoy it because lately i've been improoving my mile and feel like I can cut down another few seconds every time

>>74215031
congrats on actually losing the weight first before considering running
depending on your height, you may be good to go already

>>74215118
180cm/5'11

>>74215121
yeah I say go for it

>>74215025
Use a stationary bike. Better than nothing.

>>74214465
People say that cardio doesn't keep if you don't train it, but my upper limit is definitely way higher than it used to be. Before starting to run, I could not run a km without gassing. Yesterday I ran 10 ks, the third time I've run in months, yet the most pain I experienced is some knee soreness. Am I simply built different

Anyone practicing for shorter runs? Whats your 3k/2mile time?

>>74215178
if you walk around a lot normally you won't really lose much cardio fitness
suburbancels seethe at the thin upper middle class urban dweller

>>74215213
we're all old and therefore dont bother practicing for anything shorter than parkrun because children would mog us (a 15 year old won my parkrun with a sub 16minute so even 5K isnt safe)

>>74214920
It is definitely worth spending a touch more for the pace 3/ forerunner 165.
I have the pace 2 and it's accurate enough, but $30 more bucks for better festures and accuracy is worth it IMO.
I don't think there's any meaningful difference between garmin and coros.

Pls can everyone post their roons in km, I don’t know miles for run purposes.

>>74214920
Watches don't give accurate heart rate; buy a chest monitor.

>>74215025
5th metatarsal is considered a high-risk fracture. Sometimes they're bastards to heel. Be very careful, don't rush back into it.

>>74216008
I was at a doctor using professional equipment, I had the Apple Watch Ultra heart rate app open and both were showing identical results.

>>74216072
>I was stationary in a doctor's office

That's nice.

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>>74216008
>implying

>>74215025
Go have a look around the gyms and see if they have any hand cycles or rowers where you can lock the seat in place, so you can do upper body-only cardio. I have no idea if it's safe or not to do a full rowing stroke, spin, or use an elliptical, but it's worth asking your doctors.

my gf is a rooner
i haven't roon in years
i have flat feet and just switched to barefoot shoes a few months ago. my arches are a little better but idk if I'm ready to run yet without overly pronating on impact. i wanna roon bros

running speed is defo genetic

some dude was asking how long it took to reach non-subhuman pace sub 8:30.

i have literally never been at sub-human paces. i was basically always capable of doing at the minimum 7 minute pace 20 minute tempo runs ever since i was young

>>74215213
my 3k time is like over 10 minutes. cant remembet exactly

You're definitely light enough to run. One trick that I use as a 6'5/210 lb rooner/rugger is that I do a lot of mileage uphill on a treadmill. The uphill is easier on your joints.

I also do what I call"Half cuts". Sometimes I'll run 3-6k, then row 3-6k on top of it. You get all the aerobic, cardio benefits, but the mixed modalities prevent you from getting too beat up.

You need to learn both Km and miles if you're gonna be a runner, desu.

What is the best ROI for mile super week, optimal in terms of health and time without planning to actually race or anything, just purely for cardiovascular fitness. Like 20-25 miles per week max?

>>74216919
Miles per week* fucking cringe

>>74216919
Sounds about right as long as you keep the pace decent.

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Reporting for duty
This one fucking hurt because I had 3 beers last night

>>74216919
Question makes no sense. What are your goals? "Fitness" isn't a very descriptive goal. How much do you run now? How much do you weigh?
If you run 100 miles a week your cardiovascular fitness will improve greatly. There is no way to quantify "return on investment" for running

>>74214903
lovely pace. I'd like to see average heartrate to get an idea of how much effort you were putting in

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Bosh

Oh fuck /roon/, I think Im getting a bit too addicted to rooning. I was supposed to not run yesterday and just take a quick easy walk but it turned into a roon and now Im thinking of going for another roon tonight. Am I going to roon away all of my weight lifting gains at this rate? I guess I should just eat more or something.

>>74217559
Idk, if I were to put some numbers to it. Running a 10k with my heart rate in zone 2 as a goal, or run for 30-45 minutes in zone 2, something like that. There is a return on investment because I am not spending 8 hours a week running, I want to have a life outside of this. I weigh 175 lbs (idk what is that 80 kg?) at 6'2" (187cm)

>>74217559
>If you run 100 miles a week your cardiovascular fitness will improve greatly.
fucking shut up you absolute rooncel

>>74217716
We were meant to roon anon, not to lift heavy things. Give into your roonin cravings, it's in your nature to do so.

>>74217848
Yeah, I guess you are right. Im gonna ROON tonight.

>>74217848
>We were meant to roon anon, not to lift heavy things
yes, entire villages and cities were built by idiots running in circles, and not by physical labour

it's true that from genetic deadends like you, no one will ask for physical help

>>74216571
yeah i've pretty much always been capable of a 6 minute mile or close to it with barely any training, it's only recent that i've gotten faster

About to try running after four days off
Please pray for my groin and shins

>>74218366
Well that didn't work. Fucking hell... running again was the only thing I had to look forward to this whole week, and now that's not an option. I'm such a fucking idiot, I can't do anything right, not even run. I probably should just kms, I'm such a worthless piece of shit, I don't even deserve to keep living.

New PB today /roon/ers, 10k in 58:01 (I have no one else to share it with except you).

Did my 5K jog first thing this morning fasted. Usually I eat some carbs before I run, no matter how short.
Run was pretty shit honestly, gonna eat before my 5K tomorrow lol

>>74217559
>100 miles a week
Really? That’s a HM every day

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>>74218649
pathetic

>>74218675
>>74217768
Yeah, obviously it doesn't make sense for anyone to do save for the top 1% elite marathon runners.
But will it improve your cardiovascular fitness? Of course.
My point, which you two seem to have missed, is that "how much should I run if my goal is to improve my cardio" does not have a direct answer.

>>74217737
Look in the sticky, go to the runningfastr.com link, and pick the plan that suits you.
Running even as much as one hour a day every day is actually not much of an "investment." How much time do you spend on 4chan every day? Or watching porn? Or social media?
Consider that once you start running regularly, the quality of your sleep will improve dramatically as will your energy levels throughout the day. In a sense it will save you time elsewhere.

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>>74218675
Ackshuakly, it is ~14.3 miles per day, thanks.

>>74218649
Good job anon, keep it up.

Slept 9 hours last night, woke up and ran. Doesn't get much better than that.

>>74217716
Eat more. Keep lifting. Running + Lifting + lots of calories = Monster
If you don't eat enough (easy to do) you will feel like shit.

>>74218703
kys faggot

>>74218649
good shit, keep improving

'ate running so I got a roller for my mountain bike

>>74216571
>some dude was asking how long it took to reach non-subhuman pace sub 8:30.
Yeah I resisted the urge to respond to that with doomerposting. My pace has mostly done almost nothing but gradually decline as I've aged. I went through a sedentary period for 7 years so I'm actually improving again (somewhat). But I think there's almost no way I'll ever beat any of my actual personal bests for any distance under 10k.

>>74218991
Ye, ran 2x couch 2 5k days in a row, total of ~5km and 40 minutes to the store and back to get me some protein puddings since I didnt have enough protein today. Also the damn pastries that didnt get sold in the day were on sale so of course I had to get them too, at least got my daily calories in.
Nothing too fancy and still lots of walking but every week I progress in the app the runs get longer and longer and I still havent failed a single one.
I have now done weeks 1, 2 and 3 in 3 days.
I just hope Im not going to explode my knees at this rate, but this damn rooning really is getting fun.

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PHWOOOOOAAAARR

just gone and dod the roon dint I

DINT I

corr did a whole hour even though was plannin on like 20 - 30

knee seemed good through out tho ye was tingling bit nearer end

not been doin any exercise for like week so legs feel proper shidd on dis one

finkin may do a restberg tomorrow to be safe

but also finkin

roongod is back. probs garn do week maybe bit more of just grass easy roon den maybe try summat bit faster

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Did my first Marathon this Sunday.

Legs were quite sore Yesterday, but now I don’t feel anything.

When do you start running again after a Marathon? I don’t want to rush into an injury, but I also want to keep my fitness level somewhat intact.

>>74219561
3:07 for a first maratroon is great, nice work anon

>>74219561
Shiiieeet that's good, congrats.

>>74214465
Starting back into rooning and lifting tomorrow morning gents. I got fucced up on a shoulder and knee injury but the people mechanic i see says im cleared to start back. Im going to take it easy with a short mile jog and see how i feel.

>>74215031
I started at 290 (180 now). Just don't be a retard about it and you'll be fine

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>>74214903
Man that does not look very easy

>>74216008
>>74216072
apple watch is excellent and has been since like series 4
most higher end running watches are also good now
dont listen to the retard hes talking about all watches as if they are budget pieces of shit from 10 years ago not modern high end devices

>>74219561
https://www.halhigdon.com/training-programs/post-marathon-recovery/novice-post-marathon/

also excellent time, i assume you've been running for a while but just focusing on shorter distances
i am not bothering with a full marathon until i can get to 3 hours on my race predictor because racing for 4 hours seems like fucking hell whereas racing half marathons doesnt require me to eat, piss or shit at all

I feel disappointed with my 3:34 marathon I did couple days ago.
I feel like I did not try my best and that I could have easily gotten sub 3:30 if I tried a tiny bit more,

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>interval day

>>74220617
let it motivate you but dont let it get you down
you'll be faster next marathon anyway, you're nowhere near your peak, so take the knowledge with you but be happy that next year you'll smash 3:30 and wonder why it ever worried you

How often do you all run intervals, and what do you do for interval training?

I've been doing about 92% intensity for 5 minutes followed by 5 minutes of easy recovery. I do 3 intervals in 30 minutes. I just pick an uncomfortably hard pace that's beyond what I can sustain for a 5k, but isn't an all-out sprint, and try my best to stick to that (without worrying too much what my HRM is putting out, which seems to hover around 90%-93% of my estimated max heartrate, but goes as high as 95% sometimes.)

Just to let you guys know that Alica Schmidt qualified for the Olympics and will be running 4x400 mixed relays, please don't forget to tune in. Thank you.

>>74214465
my feet hurt. My doc said my feet are flat. Im big.

>>74221635
Thanks for the update, sir.

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>>74221630
STOP

what youre doing

youre gonna kill yourself training like that

rests that long? yeh ridiculous

do like 10 runs 200-400m, rest = interval time

or do like 20 - 30 minutes slower, rests 1/6th interval time. interval length 3 - 10 minutes

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Why are people trying to turn running into a hugbox?
Is it because no one gets bullied anymore?

>>74221712
>youre gonna kill yourself training like that
why?

>>74221630
Run intervals once a week as a beginner, twice a week once you get a feel for it.
Rule of thumb for Intervals (from Jack Daniels) is that the longer the interval, the slower you run it, and the shorter your recovery.
Three general types:
Threshold intervals: 5+ minutes at 5-10k pace, recovery is 20% as long as work.
VO2 Max intervals: 3-5 minutes at 3k pace. Rest 80-100% as long as work.
Speed intervals (repeats) 1-2 minutes, recovery 150-200% as long as work.
Recovery to work ratios are in time, not distance.

>>74221773
on the internet you can find a group of people that support pretty much anything
if you go out of your way to find people that disagree with you, then you will find them
your question boils down to 'why do people that disagree with me exist'

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I tried this Runna app to see what kind of plan it made for me but even though I chose an “Elite” plan and told it I can run a 5K in 20 minutes and half marathon in under 1:40 it suggested I run 23 total miles this week. I’m up to almost 40 miles on my made up running schedule.
Anyone use this app? If I pay for premium can I customize the mileage?

>>74222132
my sister and all her friends are suing it for their first half marathon theyre running for charity and it seems like its shit and full of meme exercises and buzzwords
aimed at new runners, casuals, women etc. not for you

>>74221924
uhh coz its running hard for 5 minutes straight will be very hard on body

>>74221630
and btw ot 3 interval in 25 not 30 minute

>>74222558
fuck off back to r9k you retarded cunt

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>>74221265
Finished. Failed to stay below 4 min/km on the last interval but oh well. I tried. My watch thinks I can run a sub 20 5k but I don't believe it. I don't think I can maintain the speed yet.

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>>74222582
Nice roon. If you're not sub 20 youre close.
As for myself I did a simple base roon. It's getting heatmid out there folks.

>>74216072
Apple watch has the best wrist strap monitor. Also though the inaccuracies creep in around higher HR (where small variations are also more significant) and the HR monitor can lock to the cadence of your running.

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Thoughts on this 10k program I found? I’m trying to hit sub 45min. Current best was 46:48 with no training other than long easy runs.

>>74220617
Did you PB? I always tell myself I can't be unhappy with a PB, even if I left a bit of performance on the table. And, if I think I did leave some performance, that just means there's a ready-made target for the next race.

>>74222582
Agree with that other anon that you're there or thereabouts. Race pace when doing intervals feels about 10% or 15% harder than it actually does on race day when you're all hyped up and there are people running alongside you. On the right day, with the right course and weather, you stand a really good chance of doing it.

>>74222582
See if you can keep the pace for an extra rep or two and try to cut the recoveries towards 2:00.

If you can do that then you will smash sub 20 np

First time I did it, felt surprisingly easy.

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Tfw today was a perfect day to go run and I have too much feels. I feel like I am being crushed by them. Everything is getting worse again bros, I can feel the darkness closing In.

>>74223066
using M for mile on a training plan for a metric race with other metric measurements is so retarded that i assume the entire plan is retarded too

I am going for my first run in after 10 years of barely moving, what should I expect?

>>74222054
Yeah I read Daniels. I'm wondering what people actually do.

>raining
Going to wait an hour to see if it lightens up, otherwise it's off to the gym to use the treadmills.

>>74223550
These are exactly the type of days you need to run most. Get out there anon, at the very least it might distract your mind.

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>>74223920
Bad weather is the best time for harder runs because you focus more on how the weather sucks and not how you're dying.
Just did pic related in 40 °F with pissing rain and 20+ mph winds. Felt great.

>>74223550
>>74223920
Days when you don't want to run are the days when running will make you stronger.

>>74218120
Most of human evolution took place before we started ‘building civilisations’. There’s no better way to tap into that primal >>you

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BEGGARS

fokkin belief

knee not hurting at all before go bed

wake up

pain again

WHY

shoulda gone shorter run in hindsight

but did NOT anticipate diss shidd at all

looks like on anudda carousel of fuggin shidd

>>74222576
uhhhh

little roonlet

why dpnt you take your 14 minute miles and fuck outta here little hobbyist

>>74223816
Unless you're doing some goofy Prefontaine or Baken style workout, most people just do Daniels style intervals. Maybe with slight modifications to fit their preference.
You can also do multiple types of intervals in one workout. Doing threshold to VO2Max to speed intervals can be pretty fun.

>>74223131
Yeah, I guess you can call it PB since it's my first marathon.

A lot of people I have seen say they can't walk for a week after doing their marathons, but I felt perfectly fine almost the next day, so I think I did not give it my all, max effort.

>>74220617
this is what being a mentally ill rooncel does to you
the hamster is upset he didn't flap his legs a bit faster, when in the end no one gives one damn about him, and his useless running did nothing important
>but I-I care!!
you care because your life is empty and boring, and no one loves you

>>74224228
>hybrid workouts

are they as efficient as doing the workouts separately tho?

>>74223968
That's a nice time how long have you been training to run?

>>74224424
think its basically only non-runners who cant walk for a week

also arguably marathons are much bigger challenges for nonrunnera than runners because nonrunner going to take like 5 hours to get around. probably a bigger physical toll on body than 3 hours

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>>74224441
uhh why you on roon little man

>>74224457
Thank you. I started running about 1.5 years ago.

>>74224424
>>74224462
Also depends on how well you manage your fuelling and how your body responds to running low on glycogen. If you thoroughly bonk and your muscles start eating themselves instead of burning fat, that's obviously going to have a bit of an impact on your recovery vs someone who doesn't bonk in the first place or has better fat metabolism.

Anyone else feel like running easy and slow is harder than running at a slightly faster pace which isn't quite so "easy?" if I run slower than like 9.5 or 10 minute miles (which puts my heart rate pretty much constantly at 160 or 80 percent MHR) it feels like I am running but not moving anywhere and my form breaks down, which makes it difficult to actually go at the 11-12 min miles needed to get my heart rate in the 140s for aerobic base building. Do I just keep rooning at 10 minute miles and get better that way? Beginner roooner obviously

While my groin is healing and I can't run, what are some other workouts I can do? Like any recommended bodyweight routines? YT videos would be helpful...

>>74224485
I took 4 gels during the run, which is probably too few from what realized later.
But before run on the morning I tried to take as much sugar as possible, and ate a lot of sugary foods night before.

Something interesting that I noticed after run was that I stank real bad, and not the regular sweat smell, from what I read it's the odor when body starts burning fat.

How do you prevent toes getting bruised? Been running two years with no issues or changes to my gear and routine

>>74223550
run faster

>>74223968
>>74224084
I should have ran while it was raining and cooler out. Tried doing intervals after the rain stopped and the temp and humidity were the highest they've been so far this year. I was on the verge of vomiting for the last half of the workout and felt like I was going to pass out. I hate summer.

>>74224773
alcoholics have that smell

>>74223601
you'll run for 5 minutes and then feel too winded to keep moving

>>74224532
Don't bother with 10 minute miles if your normal pace is like 8 minutes already. You're right about the form feeling wrong, it's like you're bouncing more instead of gliding.

>new parkrun course opening up in my hometown this month
neato

>>74224532
It depends on how many miles you are running/trying to run per week. If you are like <30 miles/week might as well just run moderate effort and keep cleaner form. Easy miles are for if you run high mileage or are trying to get your mileage up or if you are tired and need a healing run.

>>74224532
Similar problems. Jogging at 8min/mile is way easier than 10min/mile, and I am literally incapable of doing 12min/mile. 10K PR is 50min so I can hold a 8min/mile pace for at least 6 miles.
For now I'm just doing 10min/mile as my easy runs despite it technically putting me into Zone 3.
Maybe I need to do speed walking to do Zone 2 lol

Doing the Couch to 5k where you walk a minute and a half and then jog for one minute for twenty minutes.

My treadmill says I've burned around 100 calories, is that accurate?

>>74225769
A mile (walked or ran or jogged) is ~125 calories. Look at how far you went on the treadmill total.

>>74225902
NTA but doesnt the persons weight matter on how many calories are used as well?

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Weigh in day.
44 lbs (19kg) lost in 21 weeks
I'm currently running 18 miles a week

>>74216571
> running speed is genetic
I doubt that very much. When I was in college, I could do a 5k with 7 minute mile average. Ten years on, and I am excited to be under 10 minutes. Because I haven't tried running regularly for ten years. Been running for the last month, and have already brought down my mile time by 2 minutes.

> inb4 lardass
I work remote and became skinny fat.

The reason it feels genetic is because some people are raised with exercise as a non-invasive regular part of their life. Those people can run faster because they run regularly without noticing it. Once you stop running regularly, you slow down. Just like any other training, the more you do it, the better you are.

>>74226029
>Ten years on, and I am excited to be under 10 minutes
What is it with Millennials and falling apart in their 30s

>>74226057
It's funny how quickly Americans fall apart after the government stops forcing them to be active in school.
>Muh government taking away my free dumbs
>Gains 50lb eating slop, commuting between wage cage and cuck shed.
>Watches TV 4 hours/day
>God I wish I had time for exercise

>>74224228
>most people just do Daniels style intervals.
I'm just curious on the details. He suggests 8% of weekly mileage but it seems like there's a lot of room for variability there especially at lower end.

>>74226057
Most people drop off in their 30s, because you're putting most of your energy into other pursuits. Spent most of my time and energy getting good at my job (software), so now I get paid big dollerydoos to work from home a few hours a day. Found a gf, helped her through grad school, got married.

Now, I'm back on lifting, running, and eating better, because I've made time to do so. I wish I'd just kept it up through my 20s, but it is what it is.

>>74226057
How old are you?

>>74225488
>I am literally incapable of doing 12min/mile.
false
Not saying you should to use that pace for your easy runs (hard to know your lactate clearance threshold without a lab test anyway) but you could definitely run that slow if you really wanted to. Feeling stupid isn't a literal impediment, that's just a mental block.

>>74226106
Funny how you thought up this elaborate hypothetical about Americans, rent free perhaps? You are right though.

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Easy run kinda sucked due to heat, sun, and bad air quality

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>>74226106
My older brother is always joking and posting memes about how his knees are fucked up due to age while he is 5'9" and 235 lbs. He'll claim it was the army but he was 170 then and ran 6 minute miles.

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>>74214465
I'm looking for a way to keep track of my laps / lap times / total roon time without having to finagle tapping shit on my phone while I'm rooning.
Is there some kind of bluetooth pairable button I can wear on my finger (kinda like pic related) that pairs with your phone/app? Or am I stuck with digital/analog methods?

Whoo boy, "ran" 9km total today. Also did first day of week 4 of c25k. First time in decades since I ran over 5 minutes straight and I did it twice. Was a bit worried I couldnt do the 5min runs but fuck yeah, didnt even really need to force it.
Only 4 runs left before I get to the 20 minutes straight roon, now that is worrysome.
Thank you for reading my blogpost /roon/.

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>>74226825
Nice job anon.
>>74226713
Me too. Normally I don't have any HR drift when I maintain an easy pace, but today was different
80F, 80% humidity, 20mph winds.

>>74226756
>He'll claim it was the army
ZOG grinds kneecpas into dust as an offering to the illegitimate state occupying Palestine.
Just being lightweight doesn't make your body immune to overuse injuries.

>>74217535
3 beers is practically the same as no beers.

>>74227103
only if you're an alcoholic

>>74227163
*only if you are white

>>74227174
Nice try but no.
If you don't have tolerance, performance hit from alcohol is measurable. Even just 1-2 beers will affect performance and yes that applies to white people not just browns.

>>74227264
>3 beers last night
>any effect
gtfo mutt

>>74226756
tbf 170 is heavy for 5'9 esp when you're rucking a backpack i bet the army was the cause

>>74227282
Maybe he's a Millennial and the 3 beers were 14% hoppy milkshake imperial IPAs?

>>74227103
>3 beers is practically the same as no beers
yeah pretty much. I used to day drink every day senior year of college after my oneitis rejected me. I was taking one of the hardest math courses in the undergraduate curriculum (Topology) and I passed despite taking the exams right after 3-4 drinks. One of the girls in my class worked at the bar (cute Stacey (for a math girl), was not into me at all) but was impressed when I would get a higher score than her.
Thanks for reading my blog

>>74227103
I can't have any alcohol without feeling like absolute shit the next day. I haven't had a drink in almost a year now.

Just re-broke sub 25 min 5k (24:30) and slowly geeting closer to my pr of 23:30. Goal is to run sub 20 min eventually.

>>74227346
You will make it. I have foreseen it.

>>74227353
Thank you for your wisdom, great oracle.

Too hot, can run efficiently. And if I run late, the. I can sleep for several hours. Life is pain.

>>74227398
Tfw life breaks you and you lose your grammar skills

How fast can you run 400 meters?

>>74226029
>The reason it feels genetic is because some people are raised with exercise as a non-invasive regular part of their life. Those people can run faster because they run regularly without noticing it.

there are literally people who run loads and are shit while some who can run faster off an inactive lifestyle. the spread of running ability due to genes is much bigger than the improvement you can get just by training

theres also obviously a gene-emvironment interaction here

why in fucks name fo you think some people just randomly decide to take up exercise and run around when younger while others are very sedentary

its fucking obvious dude


if you have a natural ability for athleticism you will naturally enjoy running around. people with shit athleticism will not enjoy ot and want to do other things.

>>74226029
and infact i linked before story of dude who was fat and unhealthy his whole life. smoked cigs. decided to start running in his 30s and qualified for commonwelath games in marathon

obviously genetics i shugely important here

another woman who didnt start running til college or serious running until covid just qualify for olympics

yoy also have to look at differences for kids competing. kids will betraining just as much as each other and some will just naturally be able to run extremrly fast times. its obvious a big difference between kids competing in teen years and fall ogf vs those who become world class athletes is their genes.

>>74226127
thing is

you will never come up to the perfect schedule first try. it takes time to see what works for you. you always gotta be trying shit and tweaking it if it dont work or need summat new

>>74227593
you repeated these dogshit sappy tearjerker stories for basic bitches before

again, all they prove is how talentless unathletic dorks and women can become good enough maratrooners if they spam long runs

Tried doing some bodyweight squats... even that hurt my groin... I guess it's over for me

>>74227624
lol you are so fuggin delusionits unreal

2 seconds researxh

https://www.taylorfrancis.com/chapters/edit/10.4324/9781315146287-18/heritability-endurance-traits-human-research-models-jacob-barber-mark-sarzynski

https://scholar.googleusercontent.com/scholar?q=cache:3H3Rsmv_yM8J:scholar.google.com/+heritability+of+vo2max&hl=en&as_sdt=0,5&as_vis=1

latyer study found heritabilities 48 - 74%

>>74227678
don't care, not even reading
you and me and other anons ITT are not professional runners, caring about genetics is what losers like you do anyway

>>74227458
never tried to git gud at sprinting so probably like 65 seconds

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>>74225488
Case in point. I consciously tried to slow down to 12 minute miles but had troubles, I was taking smaller strides. I don't know how you can keep up cadence and also go slower when I'm 6'2" lol

>>74227422
This is the last time I post from my tablet.

fuck it i'm gonna do a quick roon even though it's 85 degrees out

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FUCK. Why is it that some days rooning feels easy and amazing, and I will happily go 10 miles, and then other days I can’t complete even 3k. It’s so fucking demoralizing

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I gave myself a break after my race.

rooning again on monday or tuesday bros

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>>74214903
“Light runs” or “recovery runs” are a form of what’s called “action faking”. You’re pretending you’re taking action and “doing something” but your true underlying psychological motivation is to create an excuse to avoid intense exercise. For an adult-aged male to run for 30 minutes is utterly shameful and an actual disgrace. You dishonour your family by doing such weak and pathetic “light exercise”. Imagine if your father told you he went for a 30 minute steady-state “jog”. Imagine the overwhelming humiliation, shame and disgust you would feel. Imagine how immediately and violently you would have to kill yourself after discovering you have such inferior, pathetic genes.

>>74228297
According to some retard in the last thread, you are not running enough.

>>74228297
You show the reason why by making this very post: You’re a whiny bitch. Your problem is entirely psychological. Commit to 10km every day no matter what and stop giving yourself excuses and believing them. Stop writing yourself mental excuse notes to get out of exercise. Your body will never feel 100% all the time, some days you will be hurt or feel flat. Run anyway bitch.

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rate my stats
>5.33km
>31m elevation gain
>6min42sec /km average pace

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>>74228297
Note how he chooses to post a picture characterising himself as a “cute”, vulnerable, infantilised cartoon frog character being lovingly cradled and nurtured by another man? This is a grown man posting this image and psychologically identifying with it. It tells you everything you need to know: He is a weak male who pussies out of long distance runs due to self-pity. Pepe physiognomy is real and every “cute” pepe faggot who responds to this post saying I’m “crazy” will conveniently leave out the part about how they also do coincidentally happen to own a nontrivial amount of Funko Pops.

>>74228406
this may be correct

>>74228297
maybe you doing your roons too fast?

>>74227282
>>74227293
Guarantee you fags have never actually measured. Booze is just too important to you to face reality.
>>74227320
>college
yeah young people bounce back quickly news at 11. That shit doesn't last long.

>>74227604
I'm not asking for advice. If I wanted advice I would have asked for advice. I asked others to share what they do for interval training, that's it. It's not a code for "give me advice on running intervals." If you don't want to share anything, fine, you don't have to reply.

When. Does. The. Speed. Come?
My endurance is shit and my pr for a 5k is 35mins, after that I nearly died

>>74228247
alright i did a half hour at 7 minute pace and went fast on a strava segment at the very end so like 6 minute pace for the last half mile
I really fucked myself by getting drunk at a friend's birthday on saturday and hitting my other friend's vape all night (and then taking it and hitting it for four days until 5 minutes before running)

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11 mile medium roon today. 10+ mile runs are not very intimidating anymore

>>74228804
Currently doing marathon training so my workouts in rotation are:
>5x1.2km at threshold pace (4:10/km), 1 minute rests.
>2x2km at threshold pace, recovering with 1km at marathon pace (4:30km), maybe an 800m at 3:50-3:45/km at the end.
>2x200m at 3:45-3:30/km, 4x400m at 3:45-3:30/km, 2x200m at 3:40-3:20/km

I run 15km every day in zone 3

>>74228430
pretty bad tbqh, you should be able to do a 30 min 5K

>>74228993
kek this is autistic. you dont do speed for 200m just say how fast you run it. and why say 1.2km for threshold. just say how long it was

>>74229211
Yeah he is “breaking his hand patting himself on the ass”, trying to scrape out as much credit and praise as possible by statistically breaking down his workout. People are so desperate to blow smoke up their own ass instead of actually doing something

>>74228732
>young people bounce back quickly
I'm guessing you're one of the people who stop being active after 18-21 so you assume the body just stops working? Kek.
>I'm 25, I can't recoover, it's OVER

>>74229000
Fatiguemaxxxx
Gainsminnnnnnn

Is there any benefits to jogging 300m after 60m sprint? Or is it a waste

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>knowing there's people out there who can go sofa to sub 4 hour marathon in under a year.

>>74229211
He asked what my interval workouts were so I posted them exactly how I do them.
>>74229236
How about you post your own interval workouts bud? Or maybe just your total mileage for the year so far?

I wish I would roon on my hands; I would do 3 days feet and 3 days hands with one day rest.

>>74229277
Between 60m sprints you mean? No, you should walk for 3-5 minutes to let your muscles recover. You're not trying to build endurance with that workout. Jogging as a warmup/cool down is good though.

>>74229350
Feasible for anyone who wants to do that and isn’t fat

My hamstrings feel a bit tight from all the rooning I have been doing lately, would something like light RDLs help with them? I want to go for a morning roon soon but I dont want to snap my hammies. Also, what else can I do to warmup for my runs so that I dont fuck up my legs too bad?

>>74229633
At least everyone under 40 and quite a few over.

Just did my first trail run since March.

>STINGING NETTLES UP THE ARSE

I knew this day would come.

>>74229838
Static stretches after roon; then deadlifts or bridges several hours after roon.

Try leg swings before you roon too

I do this routine: https://www.youtube.com/watch?v=5-2gUAOnrco

Followed by some lunges: https://www.youtube.com/watch?v=GJo7_MiRLkU

Before every roon, then I do 5 minute easy pedalling on the stationary bike to warm everything up and another 5 min immediately when I return to cool-down.

>>74229984
Posted the wrong link, this one for the leg swings

https://www.youtube.com/watch?v=korxBhGzzJE

>>74229984
>>74229991
Thanks, was just about to ROOON so these will come in handy. I think I read about leg swings somewhere so I have sometimes been swinging my legs before running but gonna have to do more of em.
Now Im gonna go ROOON fellas.

>>74229350
I mean you can get to sub 4 in 18 weeks of dedicated training and the only requirement is being able to run 10k at any pace. couch210k are usually around 12 weeks, that's a total of 30 weeks, 7 months. I think half a year would be impressive.

>>74228732
>yeah young people bounce back quickly
Yound people tend to recover from hangovers faster because they didn't ruin their liver yet. Take care of your liver and you will recover fine as an old man. That is to say, don't be an alcoholic.

>>74229984
>>74229991
Thanks for these again, Im could feel the difference pretty much straight away after doing leg swings and lunges before my roon. Didnt do exactly as in the videos but I got the idea, I think.

Then for warming up and cooling down, is just a brisk 5 min walk enough?

>>74230442
You're welcome anon, glad they helped. Hope you had a good roon.

Some people just jog for 5 min for warm-up and cool-down, that might work better for you, but I'm a lazy fuck and the stationary bike seems to work okay, at least for now. Brisk walk is basically the same thing I'd imagine - I'm only doing around 11-12 km/h on the bike, I imagine that roughly translates to walking speed in terms of effort. So long as it gets the blood flowing I figure.

>>74230459
>Hope you had a good roon.
Oh yes, did 6.5km in total. Will probably go for a shorter one later tonight as well.
>Some people just jog for 5 min
Yeah, well. Im a complete beginner so my roons are pretty much just slow jogs so walking should be sufficent then.

>>74229275
Sounds like jealousymaxxing

>>74229629
>You're not trying to build endurance with that workout.
Fag advice. Why not train both? You pussies talking about “optimising” are just trying to avoid intensity. Any excuse for a breezy, gay little easy low intensity workout because you deserve a rest because your feets are sore :(

>>74229352
I run 13-15km every day, sometimes with a pretty intense calisthenics workout in the middle. If any faggot wants to reply saying this isn’t “optimal” just shut the fuck up. The difference between us is you’re trying to FEEL and LOOK like you’re “hardcore” whereas I’m actually BEING hardcore

After like 4 weeks of zone2ning I was able to get my bpms down from 160 avg to below 140. Max bpm is 195. So I will gradually be able to run faster at a low bpm if I keep this up?

>>74230855
How long do you wait between your workouts? Gonna run twice today and lift heavy in between, wondering if like ~4 hours between sessions is enough.

>>74230879
I don’t know what will work for you, you’re probably more fit than me. Today I ran 7km then immediately started doing pull-ups, push-ups and body squats to near failure with short running laps in between. Then I sat down for like 15 minutes then ran the 7km back

>>74230855
Guys I’m just trying to get some healthy toxicity going here because I feel like this general is lacking in both accountability and banter

>>74230855
>I run 13-15km every day
you are literally mentally ill
who hurt you anon?

>>74230988
Look at the picture in the OP. Do you think some Native American warrior running up a mountain in moccasins to attack another tribe or hunt game stops to think “am I overdoing it? Should I slow down and run at a steady state recovery pace?” Doesn’t it piss you off that there’s some navy seal faggot out there thinking he’s better than you?

>>74231073
>Look at the picture in the OP
>https://www.latimes.com/archives/la-xpm-1991-10-06-mn-345-story.html
>“With the sky as my roof, the sun to give me energy, I do not think about the alcoholism, the young girls with babies, the lack of jobs.”

so basically some shitskin prefers to run like a dog endlessly instead of doing something useful for him or his close ones. Way to prove my point.
>le noble savage treating running like a religion
I bet you shed a tear at this sappy cliche

>Doesn’t it piss you off that there’s some navy seal faggot out there thinking he’s better than you?
no, I'm not a mentally ill narcissistic mutt like you

>>74231073
>Do you think some Native American warrior running up a mountain in moccasins to attack another tribe or hunt game stops to think “am I overdoing it? Should I slow down and run at a steady state recovery pace?”
No, probably not, Then again, he's also not that great of a runner. Why should i care what retards do? Running is solved, even more than lifting is, we know what's optimal, we know what pros are doing.

>>74230855
>I’m actually BEING hardcore
>being a self-destructive retard is being hardcore
Cut your dick off while you're at it, show us how hard you really are.

I'm a fat powerlifter who almost never runs
I signed up for a 50km race in 3 weeks
Any tips?

>>74230855
Nigga, this is /roon/. Even Prefontaine wasn't really hardcore.
You're only averaging 1-3km more than me and I don't take a break in the middle like a queer.

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>>74231124

>>74231232
The stop and start of taking a break actually makes it harder, you’re cooled down and start to get chills, especially if shirtless with the wind on your sweating nipples

>>74231124
Why is it self destructive?

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>>74229350
PHWOOOAARR

anudda good kittington diss for the collectionshire

>>74228844
Does vaping negatively affect running? Is there any proof cos I vape like an electric train powered by vape oil as it keeps me off the ciggies

saw a park race the other week. everyone was like basically jogging at like 8 minute pace or after

literally one dude sprinting out front. not sure how fast but was good. could have been like 5 minute mile pace I dont even know coz I genuinely dont knoe what these paces look like from the outside but lets just say you can tell he was a good runner at least for the anateur circuit

kek like what is even the point in competing on this kind pf race if youre him other than massaging your ego

>>74230855
105k a week is decent mileage for /roon/ but wouldn’t call it hardcore

>>74231813
yes smoking/vaping/inhaling anything other than oxygen reduces your roon

>>74231832
Parkrun wankers, every parkrun has a few. More often than not they're middle aged men; I bet they hardly ever, if at all, enter actual races.

>>74231649
>especially if shirtless with the wind on your sweating nipples
so you are also a fetishist wanting to expose your emaciated body and nipples to little children and other men, got it

>>74230862
How is 160 your zone 2? Are you a 5 year old?

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>>74214465
Hey /roon/,

I've been delving into the Couch to 5K routines lately, and it's got me wondering: why are these plans typically set for three days per week? I get that rest days are crucial for recovery, but is there a specific reason behind this frequency? I kinda wanna deviate from the norm and running daily. If I can recover from it the more the better, right?

I have done it. I have eaten an energy gel. I am a real rooner.

>>74232231
Because until your body gets used to running a 24 hour rest period post-run is the best way to prevent injury. That's not to say everyone needs to be like that, but it's hard to ascertain whether, or not, yours will be cut-out for anything more intense.

>>74232282
>48 hour

Fuck sake

>>74232231
Kek, I dunno how healthy it is but I completed week 4 today doing 2 runs in a row, and I did all 4 weeks in 6 days.
Will be going for week 5 day 1 run later today too, havent had a rest day yet even tho I was supposed to. Will most likely take a break on the weekend.

You need to bear in mind that these c25k plans are meant to be all inclusive, that means fat fucks in their 60s.

>>74232300
I think this is mostly likely it.
Im >>74232287 and before starting the c25k I had been doing pretty fast and long daily walks so I think that has helped me to cope with it.
I do need to do the leg swings and lunges I got advice for going forward tho, that does seem to help.

>>74229271
No, people are just in denial about the effects of alcohol. It's surprising and the copes are more than a little pathetic.

>>74232314
If you're in reasonable shape already, just lacking high impact cardio, yeah you ought to be able to breeze through it really.

I was doing 5k within 5 weeks, and I definitely could have pushed myself harder had I wanted to. I got a stress fracture in my foot a couple of weeks later, but I think that was more to do with shitty footwear and racing a 5k every weekend, plus maxing out my week day runs, than anything. Had I just stuck to easy runs I think I'd have been fine.

>>74228993
Thanks

>>74229211
>>74229236
He posted what I asked for with no embellishment. It's actually interesting to me, unlike your pointless shitposts.

>>74232041
this dude defo looked late 30s - 40s

>seeing the beginnings of runner's face
ok what causes this? I don't want to look like a 40 year old

>>74232775
limit your rooning to a weekly mileage of about 20
never roon earlier than 6 pm or later than 11 am

>>74232965
>weekly mileage of about 20
km or miles

>never roon earlier than 6 pm or later than 11 am
so avoid the sun in other words?

>>74232981
miles
yes, avoid the sun

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Best running shoe company btw

>>74230832
Based retard.

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>>74231812
Only my cat matters

>>74232231
Didn't read your post. What kind of mystery meat is that?

>>74233522
She's not gonna fuck you bro. Now read my poast and reply with useful information.

>>74231812
That's not even a cat...

>>74233582
NTA but sex is reserved for marriage. Please refrain from using crude language.
Thank you.

Felt good today and the weather was great so I started running and kept running, stopped at 12 miles. What a day.

>>74233314
I have two pairs of road shoes, Topo Magnifly and Altra Paradigm. Quite different but on par with one another in terms of quality.

I've not tried any Topo trail runners to compare to my other Altras but I hope to one day. Their Persuit and Terraventure sound pretty good.

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>>74233754
Nice. I have the Altra Escalante 3 which I love, super comfortable. Thinking about picking pick the Vanish Carbon 2 or maybe the Topo Atmos.

>>74233754
There was a notable drop in quality between my altra torin 5s and 6s.
Topo fly-lite 5s are my favorite shoes I've ever run in. I like the more fitted rear and midfoot.

>>74233582
I've never fucked a bimbo or brown-eyed woman and never will

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The key to gains is no matter what kind of run you’re doing, always do the last mile on deathmarch difficulty

Zone 7 workout coming up

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He unironically inspired me to run 3 years ago.

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>>74234099
I SPROOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOONTED
9 x 0:15
Nothing like the feeling of MAX POWER.
JOGcels take NOTE.
(Disclaimer, Garmin cannot capture acceleration at all so disregard specific pace readings. Too lazy to go to TRACK)

>>74234092
>>74234696
>>74234714
Stay hard gentlemen

me?

dont care bout shoes

i just roon

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>>74233512
your cat is about a 3/5

other poster had 4/5 cat though

>>74232371
Cool I probably run more miles than both of you combined. Why are you bragging that you’re a pussy who can’t run interested in the stats of another pussy who can’t run? That isn’t the flex you think it is

>>74234714
>maximum HR 159

ahahaha
PPFFWAAAHAHAHAHAH
COME BACK TO ME WHEN YOU GO ABOVE 200 PLEEEEEB

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>>74234696
>>74234729
>“Nooo! You can’t just push yourself beyond your mental limits! /roon/ is all about being a mediocre, average, safe pussy who “takes it easy” and focuses on “light recovery runs”! What you’re doing isn’t OOPTIMOOL!!”

>>74234842
The highest I got my heart rate in recent years was 195 in a 5k. No way my watch can measure that spike in a 15 second effort. If I extended that pace to an all-out 400m it would probably hit max.
I was nigging exhausted though. Warm-up was 15 minutes around 7:30/mile. Cool-down was 10 minutes, couldn't even run under 10:00/mile at the same prescribed heart rate of ~140

>>74234742
15km a day calisthenics guy here, I run in flip flops and a pair of jorts

Fuck I deadlifted way too late today; I was too lazy to do it this morning so I did all of it tonight. Tomorrow's run is going to suck so bad and it might bleed over into Saturday's long run too :(

>>74235748
Weights are garbage except for some essentials like a pair of dumbbells at home for curls and lateral raises. Just do body weight, multiple sets to failure every day or every second day depending on your recovery. That type of “layering” will actually build lifetime strength and muscle tone that you don’t lose, unlike gains from lifting which will disappear quickly if you ever have to go on a trip without access to a gym

>>74235829
Fuck off dyel

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>>74235841
Andrew Tate does exclusively body weight squats, there’s no reason you need more leg muscle than this. It does not make you more athletically capable, it does not make you a better fighter and it does not make women more attracted to you. You’re literally just dysmorphia lifting to impress other men

>>74235867
There is no better feeling than a heavy squat

>>74234858
I look and talk like this

>>74235888
>voluntarily identifying yourself as the type of fag I’m talking about without even being addressed directly
Way to out yourself as a mentally weak bitch

>>74235874
It’s imaginary toughness though
>”Wow I’m so strong lifting this barbell, I bet I WOULD win a fight even though I’ve never actually been in one and wouldn’t even be willing to get in the ring in a controlled training environment!”

>>74235867
Tate is a nigger

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Roon bros for just walking do you get just a regular cushioned pair of running shoes or does it not matter?

>>74236196
>just walking
You are a fucking FAGGOT. Walking isn’t “exercise”, you’re just another action-faking little bitch. Stop posting off-topic replies and get the fuck out of this thread, which is about RUNNING.

>>74236208
I run too, but I need low impact cardio for rest days NIGGER

>>74236158
Yeah blacks aren’t known for excelling in physical fitness or athleticism

>>74236196
Fuck bro how is that little guy called again? Pic related, the fellow that's only legs. Been thinking of him for the longest time but couldn't remember the name and trying to search little guy made of legs didn't help at all.
To answer your question I always wear running shoes if the weather allows it. Cheap, durable, comfortable.

>>74236216
>rest days
Everyone look at the fucking FAGGOT

>>74236231
Gondola

If you look forward to “rest days” or enjoy them as a “reward”, then you are action-faking. Rest days should be something you have to force yourself to do miserably because you are so eager to get back to grinding as soon as possible. If you don’t feel that way then you’re just being a little pussy taking rest days because you feel like you “deserve a treat”, you aren’t actually maxxing yourself out.

>>74236243
Thank you!

>>74236249
Post physique or be assumed all bark and no bite

>>74236277
It's just letsrun leaking. Ignore them and they'll go back in a few days when their ban for calling Kipchoge a nigger expires.

>>74236358
I only posted there once and got banned because I made an argument about how feminism makes women crazy and depressed. Probably struck a nerve

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>>74236196
woah diss is me

>>74231813
vaping a lot for a few days definitely fucks up my lungs just because they feel dry and I get a cough lol
I use zyns to wean off of vaping (which always is just a result of going out and getting drinks with friends) and I find that the zyns have way less negative effects towards running as long as I give myself like an hour long window between having one in and going for a roon. nicotine is overall bad for bloodflow and cardio in general, but the appetite suppression is useful.

>>74232775
doesn't exist

>>74236196
i prefer walking around in flat soled shoes that I can lace up to be looser

>>74236660
Correct. I used to think it was a thing, however I started lifting and it went away. Probably hormonal, wasnt eating enough or not doing enough strength exercises to support running high mileage so my health went down (thus looks). Took about a week or two to correct. I was running 80 miles/week at the time.

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alright I rooned again today, it was better since the vape ran out of juice so i did 4.5 miles at 7 minute averagr pace again with mile 4 being at a really fast 6 minute pace (but on a downhill)
I got a hotdog with chili and cheese and a a pack of 3mg peppermint zyns from 7/11 after and walked the rest of the way home

>>74236196
i wear minimalist shoes if i have to wear shoes, walking, running, hiking, etc

>>74235867
>Andrew Tate does exclusively roids
ftfy

>>74236196
I walk in rooning shoes, but not the same running shoes that I roon in. It's good to keep them separate so they have ample time for the foam to recover between activities - they'll last longer.

Trail runners are nice for hiking; I prefer them to the hiking shoes I used to wear.

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>>74230855
Hey faggots, me again. Just got back from my daily 15km run. Hit a hard calisthenics session after 7km, then immediately started running again with no break. For a guy like me? It’s no big deal. Daily reminder that I shit on all of you and always will.

>>74237572
You probably train like a bitch, John. Nobody is impressed with the bimbo you purchased either.
You would cry to sleep every night if you were forced to do my training.

>>74237675
Post your routine and I will do it tomorrow if I can

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>>74236277
>>74236358
This is one from a few months ago or so, before I was doing my current routine, I will take an updated one later. I still eat lots of ice cream and stuff because I like the energy so excuse the love handles

Hey /roon/, Im going to ROOOON today after work and there is nothing you can do to stop me.
I might even go for a second ROOOON before bed.
Are you seething yet?

>>74214465
See how many mountain climbers + push ups you can do as a super set daily, you'll be surprised to watch your running speed and stamina increase from doing those two exercises alone, if you aren't doing them, you are a faggot (or a woman, you get a pass, just do mountain climbers.)

>>74237890
>mountain climbers
Don’t do these gay stupid movements that don’t feel intuitive, they aren’t sustainable long term or for very high reps. Just do push ups. When you start moving your body in weird angles and doing stupid isolation shit you’re no longer working out and are instead focusing too much on being a faggot. Working out should feel like a powerful grind where you’re banging out heavy reps, not this weird abstract dance routine.

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>>74237890
>>74238074
This also goes for shit like planking. You’re basically just laying prone waiting for a more athletic man who doesn’t waste time with trivial exercises to come and fuck you in the ass

>>74238074
>>74238135
I'll listen to the experts rather some unhinged-sounding individual on a Swahili plastic-moulding forum.

>>74237468
This is what I was thinking also. Separate pair, also becuase I walk during my lunches at work and I can't wear my gaudy as fuck hokas to work, they are too loud.
>>74236697
Any recommendations for minimalist shoes that aren't 5 fingers I can wear to work?

Any recommendations for running belts? Or how do ye carry your phone while running? Please refrain from - 'I dont'

>>74238720
Cheapest chink shit on Amazon with decent reviews is fine if you just want your phone and keys. Maybe a different anon can recommend something if you want a water bottle as well.

11 km roon @ 05:52/km, top tier weather, lot of qts outside

>>74238720
If you are doing enough distance to warrant a vest I’d suggest a vest. Another option is a lot of shorts with liners have a spot to slide in your phone that keeps it secure

>>74238389
If you want to commit to countless hours of your life to be spent miserably performing an awkward unnatural movement like a slave then be my guest

>>74238135
plank is my go to core exercise

and now i am a core god

all you need :

plank

side plank

and i do hanging leg raise now too but that is a very advanced exercise. you need very good grip and upper back and hip flexor strength for that in addition.

superman planks? yeah i could get onto tht soon but fing is that when i do them what they seem to do is make other muslces in arm and leg work out more rather than the core so imo they dont add too much and i dont want to exhaust those other muscles when i already donother leg and arm exercises and roon too

>>74238135
one of the best core exercises there is, especially if you add weight to your back. I have abs because of planks

>>74238548
WHITINs, Xeros, vivobarefoot. Pick one that you like the look of.

>>74238720
I use a flipbelt to hold my phone and keys

I've also heard good things about the naked belt

>>74238548
I got a few pairs of Xeros on sale last year and love them
If you need a pair that looks classy, look into Birchbury

>>74238875
>>74238875
>>74238875