>Advice for new runners- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase mileage 10% per week)- It will feel like you're going slow, you are; don't worry about setting good times for a couple months- If you start to feel pain anywhere, stop and rest- Don't try to copy what pros are doing. Do what feels natural- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png https://i.imgur.com/qNJIy.png >I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/>Performance calculatorshttps://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorhttps://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/Previous:>>74725382
What finish times are appropriate to "unlock" the next "level"5k -> 10k -> half marathon -> marathon
>>7475082220, 40, 1:30, 3:00
what is it about running that makes you want to fart diarrhea'd kaka down your leg? I read some stories, started transitioning from 5 to 10k and, immediately, kaka'd down my shorts on my 2nd run.
>>74750831your sphincter's default state is clenched. when you put your body under significant duress your fight-or-flight mechanisms kick in and it relaxes, resulting in poop
>>74750831i hope this happens to me. i am so so constipated.>>74750822why do you keep posting this? it's all subjective. when you feel like things are too easy, push for a bigger goal.
https://www.youtube.com/watch?v=Sarp1IYWvuYtouhygods we are so fucking back
>>74750831Sounds like you need to take a break from getting buttfucked to let your hole recover.
Any good guides on running with flat feet?I also so lift so I'm afraid of running too much and killing my gains
>>74750725Based Tuohy superfan
Tuohy is so 2022. It is now Valby season.
>>74751033me?megan keithbetter than bothyehi dont simp for white american school children
Had to run 5 days in a row because I was too tired Tuesday. >10 Miles>8.2 miles>4.7 miles>13.1 miles>8 miles I am dead
>>74751014>running with flat feet?piggybacking:shoe recommendations for flat feet?my last two models have been asics gt-2000. my wife switches between hoka and altra and thinks I should get one of those, too.
>>74751150are you training for something?
Boy I forgot how nice it is to actually run in running shoes Broke my PR mile by like 40 seconds compared to running in my merrells Hey but why do all the running stores still suck steve prefontaines dickIs there really nobody else to idolize?
>>74751150>I am deadI died 11 years ago when my wife (oneitis) rejected me. What is a few miles, m8? I roon and lift. In lifting the pain is sharp but swift, like when the woman rejects you on the spot. In rooning the pain is dull but consistent, like the nights afterward. I relive the moment over and over again through gymrooncelling. Like when you die in a first person shooter and they replay the death in a loop before you respawn. It's over.At least I'm making gains. Sub 17 5k soon. 2 pl8 bench (again) soon. Nobody cares but thanks for reading blog anyways.
big trail roon today - a bunch of this is on mountain bike trails with lots of elevation change
>>74751212i care
>>74751212>Sub 17 5k soonnot happening
>>74751228Thanks>>74751237I accept your challenge
>>74751255>I accept your challengebased
>>74751033Touhy dodged a bullet by missing out on the Olympics. She gets her reality check early, Parker will spend the next 5 years breaking her back while getting rekt by africans every step of the way. The midlife crisis will not be pretty.
>>74751161I have relatively flat and rather wide feet, and the only shoes that don’t give me severe mid foot pain are Altras. Even Topos don’t cut if for me.
Does running on a treadmill go easier on your body and legs than running outside on pavement and trails?
>>74751431yes
Why does the body retain blood flow to cock and balls when running but not when race walking? This is a serious question.
>>74751438hot
blog posting - big race weekend for the senpai. mama had a tri and placed 7/50 in age group (could have taken 5th but she ate shit hard on the run - rookie mistake)the oldest raced a 3k (distance PR) and place 3rd in age groupthe youngest two ran with me in the 8k. official time of 38:25, 31st overall out of 280, 1st in age group. (I shit you not, out of the 30 ahead of me, 15 were teenagers, and the others were 40+, unsure of how to feel about that)first time podium for a road race and I got big jewed - no finisher medal and the group awards were a fanny pack. I guess I can use it as a phone belt for MTB>>74740128sorry, bud, wasn't meant to beI guess next goal is all splits sub 8, and then overall <35:00, but idk how often this distance appears for races. 5ks are not enough bang for the buck, but there are a few 10ks on the horizon I may sign up for>>74751331what model? do they have a narrow/normal version?
>>74751463nice. the most based poster in these threads by a long shot
>>74751441Is that a physiological reference? Because if its not I request you to fuck off out of here.
>>74751463>15 were teenagers, and the others were 40+, unsure of how to feel about that)Weird thing about human physiology and running is that prime distance running age is around 30 to 40 years of age.
Frustrated with my cardio againShould I just try to do a lot of easy pace base building? If I have 3-4 days a week to run, how should I structure it? Leaning towards 3 days because I lift 3 other days and I'm dieting pretty aggressively rn
>>74750830are you saying you shouldn't run 10km until you can do 20 min 5k?
Eaten nothing but ice cream today and I'm about to go on my 5mi. Pretty sure I'm going to shit my pants a few mile sin.
>>74751749Same personCan I do something like start at the lowest of my easy pace(vdoto2 says about 4.6mph-5mph for my easy pace range) and do 30+ minutes 3x a week, then next week add about .1-.2mph? I know I can do 5mph for 30 minutes but I would not call it easy despite my best 5k so far
I am finally adjusted to the mountain air again. I'm back to running my old times ore vacation! Signed up for a 5k in mid August and I'm hoping to get a really good time. I doubt I'll do as well as the 5k when I was at sea level but I'm hoping for a 24:00 5k.
>>74751438whata funny is these woolkers are going at faster pace than even the best ultratroonsobviously ultratroons going longerbut its funny coz these dudes are literally walking
>>74751749had to do a shidd half way thru my roon todayneeds must innitid rather shit in the street with everyone looking than shit me pants with everyone looking
sometimes literally cant be asked to eat even tho i probably should so just make myself big glass of lots of cocoa powder and drink
>>74750822The eight gym badges:>1. Sub-20 5K (50 VDOT)>2. Sub-40 10K (52 VDOT)>3. Sub-3 marathon (54 VDOT)>4. Sub-5 mile (60 VDOT)>5. Sub-10 2 mile (64 VDOT)>6. Sub-15 5K (70 VDOT)>7. Sub-2:20 marathon (72 VDOT)>8. Sub-4 mile (77 VDOT)THE ELITE FOUR (80 VDOT)>3:50 mile>13:20 5K>61 HM>2:08 marathonTHE CHAMPION BATTLE>Olympic gold or a world record
>>74751185Nothing in particular. Just running from my problems. Only goal was to get more miles than last week
>>74752296can I get my first two badges as freebies because I wasn't good enough to earn them on my own like, Ash?
>>74752296Corr has a 13:29 5k doesn't he?
>>74752296got 1, 2, 3, 4
>>74752296Fun fact: Kenenisa Bekele (the GOAT) has never ran a sub-4 mile officially. His PB is 4:01.57.Of course, unofficially he's probably ran a sub-4 in the last mile of some of his 5K races.
>>74752552>probably ran a sub-4 in the last mile of some of his 5K racespossibly not, but he ran a 4:49 2k which is physically impossible to do without doing a sub 4 mile en route
>>747522961, 2 and 4 hereGonna come back and clap the 3rd badge with my overlevelled pokemon at a later date
>>74752296sub 5 mile is easier than a sub 3 marathon if you have more fast twitch muscles
>>74752742Eh I'm definitely more of a slow-twitcher, couldn't run a sub-60 400 to save my life, though my preferred distance is 5K/10K. A sub-3 mara would still take some work just building up the mileage as my longest run up to now is only 22km.
>>74750725Thoughts on routine related? Goal is to get sub 20 min 5k, running 4 days a week. Pb was 20:34 last time I tested
>>74751212The depression is gone now. We're back boys.>>74752296Nice post. I'm working on badge 5 right now. I actually got the badges in the order of 4,1,3,2For some reason my 10k luck is poor, and in the middle of several of my faster sub 3 maratroon workouts I hit just over 40min 10kI came into running after lifting, my fast twitch was strong, I went out hard and held on for dear life to get under 5 min mile but couldn't do a sub 20 5k. Now I can do any of the 4.
>>74752871Solid
Frens, beginner here. I play basketball but started to take a small liking in running. Normally doing 5km (which I can run/job the whole way). Not really paying attention to time yet, just getting used to it. Does getting a smartwatch/fitness tracker make sense? Or a breast strap? Would be nice to get the exercise zones and calories spend. However I think I'd not yet so into it to get a 300 euro watch. Anything in the cheaper side that tracks heart rate, pace and steps per minute correctly? Thanks a bunch
>>74752900Thanks mate. I also plan to add 3 lifting sessions in there. Can I still make decent gains on 1 leg session per week?
>>74750725I got myself a treadmill to walk/run a bit during work. All is going great but before I was getting less than 2k steps per day, now my goal is to do 10k+ and my feet hurt like crazy.Should I just ignore it and keep going? (that's my plan at least)
>>74753121>Does getting a smartwatch/fitness tracker make sense?Yeah, if you want info or want to invest more time/energy/money into getting better>Breast strapMostly unnecessary for beginners, a smartwatch will suffice>WatchGarmin has some basic models, Coros Pace 2 is good and might be discounted, maybe an apple watch. Check out second hand or refurbished watches, if that's up your alley
>>747522961-5 are the only achievable badges for the average person. 6-8 is national class outside of african countries.
>Told a girl I’ve been casual friends with for a bit that I’m really into her>First thing she says is “Wanna run a half marathon with me?”How fucked am I
>>74753172what's your running history?how long do you have to train?
>>74753150Fine here's the hobbyjogger version>1. Completing C25K>2. Completing a HM>3. Sub-25 5K>4. Completing a marathon>5. Sub-45 10K>6. Sub-20 5K>7. Sub-6 mile>8. Sub-1:20 HMElite Four>Sub-5 mile>Sub-17 5K>Sub-35 10K>Sub-2:50 MarathonChampion Battle>Sub-15 5K
>>74753240nice
>>74753137ThanksSecond hand market here in Germany is quite big, so yeah. Found these Apple Watch SE 2022 for around 210 euros. Not sure if I wanna spend this much for a first watch.
>>74752156and what about their cock and balls anon?
>>74753240I like this one betterIt’s more of a ‘I’m not a piece of shit’ list
>>74753774Check used garmins on Ebay. 230eu gets you a brand new Coros Pace 3, 250 dollars get you a brand new Garmin, so there are better options for that money. If you want to test something out to see if it's worthwhile to get a watch, see Amazfit. I got a 30eu smartwatch with decent running capabilities from that brand a few years ago. Don't expect anything amazing though
>buy garmin forerunner 255>haven't used it yet despite rooning several times since I got it>take it for a short 1 km jog (just to test the device)>measured distance is only 0.67 kilometres when the real distance was 1.01Uhhhhhm, now what? Does it measure distance not-so-precisely when I run on a track? After all, technically I'm running in circles.
recovery/injury questionI have a some stressed muscle in my right glutes that seem to be throwing everything in that leg off (hip flexor is tight, quad always overworked, shin splints which I haven't had in years)thing is I've tried resting strengthening and stretching and it never seems to completely go away.Anyone else have experience with a persistent injury like this? I just want to run but every time I do I can tell I'm butthurting myself>>74753132are you wearing decent shoes?trying a little foot strengthening (towel pull)
>>74753240>doing running nuzlocke challenge>5k race, going for sub 20>just miss it, 20:03>have to throw away brand new Alphaflys and a Garmin Fenix 7
>>74754208Heh, I don't believe a pair of alphafly 3s were your first encounter in the shoe store you little cheat. For me I'll have to use a pair of these badboys to break 3 in my next marathon.
>>74753943you sure you set it to km and not miles?
Any downsides to running 5k every weekday?I've worked my way up to this over the past few months, I don't want to run every day - so I'm going to take the weekends off.
>>74752156Let's be serious- they're not walking.
>>74752552umm Jakob is the GOAT
>>74753126Bump
She is the best.
>>74754788Yes you can
>>74754797I don't get this picture.
Damn... today is supposed to be my swim-instead-of-run today but it's the first day in like 3 weeks where it's not crazy fucking hot outside...
>>74754848now it's a swim-run-swim day
>>74754848it's unbelievably cold in Austin right now. Amazing. Last year it was over 100F almost every single day.
>>74754153I've tried to do it barefoot/in socks since it's indoors. Like the feeling in general and my toes feel great - will the sole of the feet get used to it? It should, right?
>>74754909I need to give my shins a break... before they... actually break
>>74754920>84Fdo texoids really wear winter coats?this is sweltering heat in new england
>>74751150aspiring to be like you dude!! great mileage>>74751161>shoe rec for flat feet?i am obsessed with my HOKA clifton 9's in wide. my feet are so flat that my PCP said she'd never seen feet as flat as mine & that combined with unsupportive shoes was why fluid was building in my knees. the HOKAs are like clouds on my feet. though everyone is different-- going to a roon store and getting an eval might help you find the best fit for you & your needs. moral of the story though-- your wife is spot on with HOKA imo.>>74751431i dunno, but i always feel so much worse after running on a treadmill than running outside desu. my knees hurt like crazy on a treadmill. no clue why.>>74754208what's a nuzlocke challenge?>>74754620downside is feeling happy every day.
>>74754920>88 FYou're calling this "cold"????? No thank you this is boiling horrible temp. Cold is 20 F and under thank you very much
>>74750831I assume your transition had more to do with it than the running.
>>74754942NTA, but you've increased the amount of stress on your feet by 5x in a short time and you don't have any decent support. This was bound to go wrong. Take it easier, go slower with the progression and get some running shoes
>>74753177I was in the military for four years, I can gut check a 7 min mile and have been running 10-15 miles a week for the last few months, I think I have 3-4 months
>>74754208kek>it was all for nothing
>>74755071I mean relatively cold, but yes.
>>74755132>Take it easier, go slower with the progression and get some running shoesThanks, will keep that in mind!
Any of you guys tried or have the Huawey Bands? I wanna send my data to the CCP and also track my runs
>>74755139piss ez
>>74750725Too long of a taper for my first 100km? Shooting to finish in the top quarter in about 14 hours, depending on the weather the records are between 11:30-13:00 for the course.
>>74754208I chuckled
>- If you start to feel pain anywhere, stop and restWHAT IF MY SHIN SPLINTS LASTS 2 FUCKING MONTHS WHAT THEN MOTHERFUCKER
>>74756426DamnI ran on a painful ankle this morningIt felt better after a while (it was less bothersome) but it's still not healed
>>74754474I might be retarded but I'm not that retarded senpai.
Man I lost so much weight from running... well, not a huge a mount, 35 lbs, but enough that most of my clothes are now too bigI hope people don't assume I was just on Ozempic or some shit
>>74756426ask yourself what's more important: going out and smashing your shins on concrete (again), or being healthy?Running is bad for you.
i cant keep my runs consistent.i have no problem running 3 to 4 times a week. the problem comes with how long i can run. i my goal is to at least run 30 minutes but even if i can run 30 or 40 minutes one day the next time i run i can barley get to 20 minutes before dying, i run around the same pace every time.
>>74756426>WHAT IF MY SHIN SPLINTS LASTS 2 FUCKING MONTHS WHAT THEN MOTHERFUCKERIf you have shin splints, you might notice tenderness, soreness or pain along the inner side of your shinbone and mild swelling in your lower leg. At first, the pain might stop when you stop exercising. >Eventually, however, the pain can be continuous and might progress to a stress reaction or stress fracture.stop walking
a reminder that running is for cowards real men stand and fight
>>74756686I'm not a man so I will continue to run. Thank you for the encouragement.
>>74750725Infertile men can run without musclegains. Some peralign from waterbalance phasing.>putin christmaaUhhh
The heat... 10 minute miles and I'm just dead after 2 miles... I hate summer.
>>74756712Are you doing the white woman workout?
Should I roon with muscle cramps? Does it even matter?
>>74755029>HOKA clifton 9I'll take a look>roon store and getting an evalnever a bad idea>your wife is spot onwas just at Ross, and they had Mach 5s (her fav) for $80. grabbed a pair to save as a rainy day surprise
>start incorporating intervals into my weekly running>within 1 month injure my kneemaybe it's a skill issue but I will be sticking to zone 2 only from now on thank you very much
>>74756460>>74756672I took a quick swim in a cold as shit pool earlier today and took a hot shower afterwards, most of the soreness is gone for now, will continue experiments this week, might post my finding here later>>74756629Honestly this seems to be the truth, might swap my cardio for (stationary) biking.
>>74752871>>74752900I'm fairly new and somewhat retarded, but does it matter what day you do the intervals? Is generally agreed that doing them early in the week is better? Also would hill sprints do the same as intervals?
>>74757405>this may be the truthI have come to this realization too, my fellow powershitter, I mean rooner.
>can run 5k>a set of 8 high bar atg squats winds mehow do i fix this
Morning thresholdy run. Really trying to blast it up the hills because I've been catching myself pussing out on inclines lately. LFG
Is it actually possible of doing consistant zone 2 for 40-50 minutes on a hilly course? My area is basically only rolling hills. Anywhere I go I will be having elevation gains of between 100-130m's. So my effort and pace is constantly adjusting to the terrain
>>74757996dont be afraid of slowing right down when going up hills
At what AQI number do you not run outdoors? 150?
I want to start getting into runningFor the past 4 years I've been sedentary with a few months of walking daily here and there and my bmi is overweight, 27.5I have decided to go for a 5 minute runDoes technique matter? I have had knee pain in the past because of weak thigh muscles or whateverA few months ago I went for a walk and had to run back home as fast as possible and after running I felt sore in my thighs and ass like I never knew was even possible from just running
>>74758167>a 5 minute runwhat about if you run 1 minute walk 1.5 minutes repeat 8 times
>>74758297Ok I'll go do that now and come back
>>74757996if you're fit yes. if you're unfit you shouldn't be doing zone training anyway
>>74756642You might improve that by adding another day that focuses on sprint intervals. For your regular workouts, you might just need to slow down.
>>74756686I'm training to chase down my enemies over any distance.
>>74758119I usually stop when it's approaching 150 personally. I recall reading a study long ago that suggested the cardiovascular benefits of cardio outweigh the harm of the increased intake of air pollution during the activity. I think that was focused on heavy city smog (eg, Beijing) sorts of air pollution rather than wildfires, though, so take that as you will.
>what about if you run 1 minute walk 1.5 minutes repeat 8 timesI did thisI am very hot, my face is red and I'm sweatingI didn't have any fun and I don't know if I want to do it again, I am very unfitEvery time I ran I wanted to give up
>>74758584How long will it take for this to become easy if I do it every day?
>>74758584run slower, literally just jog as slow as you can for the first few sessions
>>74758621Fuck that's what I was doingI mean I wasn't trying to run slow but I was jogging not really runningIt's over...
>>74758636you will get noobie gains again for the first couple weeks so just keep doing it 2-3x a week
>>74758045But doesn't that defeat the purpose? Constantly slowing down, speeding up on down hills and alternating effort?
>>74758584DON'T GIVE UP PORKY PIG
>>74758678Every fibre of my being is screaming for me to give up thoughI will try again in 2 days but idk man, this shit is not sustainable>>74758643We will see
>>74757480Yes to the hill sprints IMO. And plan your training according to your own schedule, but make sure to have enough rest days
>>74758766>Every fibre of my being is screaming for me to give up thoughgood. right now your body is working overtime to make new capillaries and rebuild your muscles
is the trick to longer distance running to do it while youre in a fasted state like when you first wake up? Ive been trying to do 5ks every day on my weekends and the urge to throw up is by far the biggest kneecap for me
>>74758875>urge to throw up is by far the biggest kneecapinteresting.. how much are you eating? I almost never eat before a run. maybe something small (half a banana) if I'm running more than 20km but it's not necessary
>>74758900thing is I eat super light and mostly just have a cup of coffee or just drink water before my run. I think its just the acidity of the coffee in my stomach
>>74758875I always run fasted(only black coffee in the morning about 1-2 hours before)
>>74758647no because keeping the same speed going up hill will knock you to a higherheart zone you dont wanna be inslowing down is to keep the effort of the run as it would be on flat
>>74758875I have a similar issue. Run fasted. Not even black coffee if I'm doing an easy run or Z2. During longer runs I just bring some chewables from Clif. With this, I get the urge to burp. If I eat, I get the urge to throw up. So far whenever I burp my heart rate lowers and for whatever reason my watch tells me I'm running maybe 15 seconds faster. Kek
>>74750725It's raining every day this week bros. I think I'm going to sleep in then feel depressed and lazy all day
Hooray! I ran 5 miles continuously for the first time in my life. 9'10" pace.
>>74756426Anon at that point either go see a doctor or just power through it and pray it gets better. At my worst I had sore ankles, knees, and was pissing blood. After enough runs the problems went away.
Do you lift?
>>74759402Yes, 3x a week
>>74759402no
>>74759402
>>74751757Not him but that doesn't work, increasing distance on long runs will increase speed on short runs. Increase your weekly km and you will see speed increase
>>74759402no, but I probably should
Is it ever a good idea to take a week off to recharge? I’ve been steadily increasing miles non stop for 6 months, last week was not very fun, and I only made it through because I’m obsessed
>>74756552I think you are brother
Anyone in here have flat feet? My ligaments never hardened so when I walk or run I'm flat footed but when my foots in the air I have a regular arch and shape. Anyone deal with anything like this? I get pain and issues stemming from it such as chronic shin splints.
couldn't sleep, took 2 scoops of C4.Barely jogged 1km after a half mile walk to warm up somewhat.I hate running so I only have myself to blame
>>74756686what if the fight is some distance away? how do you get there quick?
How are you supposed to "walk", like is it a >March>Power-walkor >Walking so slow the average citizen walking can outpace you, but you catch your breath during this state?
Rate my run plz
>>74759759I do it all the time. of course I'm not cutting exercise/cardio completely, just running
>>7476033398/100 fair
>>74758636You can jog slower than you think. It's almost like running in place except you have some forward momentum. 27.5 is not some kind of landwhale.
>>74760079Never mind, research is suggesting between 4~5km/h
I'm happy to announce that I completed the final week of CT5K, however I haven't been able to actually run 5k yet, only running for 30 minutes as my avg pace is around 7:33/km and the most I ran was around 4.12km ishI think my plan is to try and go for my first 5k, then I'll dive into Bridge to 10k.
>>74760888Nice, since you've gotten that far it's only a matter of time. Hit that milestone so you can unlock the 10K DLC
>>74760333>3:10amBased night-stalker
>>74759402Yes. I run-commute to work every day so sometimes I do run-squat-run triples which is brutal
Haven't run in over 2 years. I'm 35, 83 kg 5'11 fatfuck.Will I die running at my max HR most of the time?
>>74761205No, but it also won't be ideal long term.Majority of your running should be in aerobic heart rates.
>>74761242I know. But then I feel like running too slow.
Bruh how long does an ankle take to heal I didn't even twist it I just went too the day I set a 5K PB since I ran that an then another mile later in the day
>>74750725As long as I'm currently only running to lose weight/for fun how much do carbs matter?
ow my shins
>>74761561keto kills your appetite and will help with weight loss since you aren't as hungry
>>74761577lets learn to run and choose the correct shoes
>>74761561I wouldn't recommend running for weight loss. Just do carnivore/very low carb diet with lots of walking.
>>74761582Yeah, I'm aware. I just know marathon runners eat a lot of carbs so I was curious if I absolutely needed them for fuel.
>>74761597no i think i'll just work through it haha
>>74761600you don't, focus on whatever way you can sustain a diet first and foremostjust make sure you have enough protein for recovery
>>74761600I've run 60 miles per week the last 5 weeks while doing carnivore. I need to lose some weight (I'm an American with a massive appetite). No you don't need carbs. Overconsumption of carbs will give you the onions look you don't want anyways.
>>74758766I believe in you, anon. Don't give up
>>74761599>I wouldn't recommend running for weight loss.nta but why not?
>>74759402corr propa good kittinghamshire diss
corr propa addicted to rooning i ameven when i tell meselfto have rest dayall im doin is finkin bout the roonits my sovl
>>74761856>>74761645Ok anons, thanks.
AHHH I WANT TO ROON BUT MY ANKLE HURTS
RoonedSome groin pain, but contorted my hips a bit and it mostly went away. Otherwise, was alright.The county is finally doing their fucking utility work on the gravel trail, which has been closed for months. Hopefully I can run on it again soon.Didn't see much wildlife, just some ducks, sparrows, and crows.
>>74759116Congrats!
>>74762542how much does your groin hurt out of 10 when it happens?think should consider gentle leg strength exercises possibly, focusing around inner thigh, quads, flexors, ham-glutes
>>74762595I'd say a 2, but occasional spikes up to like a 4. When I had to stop running last year, it would get up around 7 or 8. I was limping around the house trying not to move it. Pain shot out every time I coughed. It was agonizing just to get into bed.
My ankle is cracks and pops with every step, running or not, but it's worse running. it's that tendon on the outside of the foot. It's not immediately painful but it gets sore after a while and occasionally I will have a loud pop that is uncomfortable. It's also really fucking annoying hearing pop pop pop with every step. I tried resting for two weeks but it didn't have much effect. I also am trying ankle stretches but that also doesn't seem to be helping.
>>74753943GPS doesn't work well on tracks. It takes data points on some cadence which ends up cutting corners.
The human body was never intended to run more than 10 miles.
I suffer from chondromalacia patellae for over three years. How do I start running again?
Does anyone have an intensity chart for cardio? Or should I just use heart zones?
>>74759759Yeah definitely, you'll feel stronger when you come back too
>>74762240My ankle hurt last week. It sucks, I know
Just did my first marathon!I've been following a marathon training plan in my running app (Adidas Running) for 16 weeks and finally finished the "race" (quotes because it was unofficial on my own).Really happy that I was able to get the sub 4h and didn't have to stop once (except to pee one time but I don't count that).Expected to be faster tho because my previous distance pb was 35k in 3:03h and I didn't think I would need almost an hour for additional 7k. Maybe I could have squeezed a few minutes if I really wanted to.I am registered for my first official marathon in mid October. What do you think is a realistic goal? I'm thinking 3:45h but don't know if that is a bit ambitious?Also should I get new shoes before the race? I am wearing mine since December and they have almost 1000k on them (they are my second running shoes ever).
>>74763158based, wd
>>74763158>Just did my first marathon!
>>74763158Grats anon
>>74759759I usually supplement my "rest" days/week with Jump Rope, fuck I love Jump Rope
Not running but got into jumping rope after a year of fatness due to back issues and feel great
>>74759759a deload week every month or two is good to let yourself truly healyou don't even have to take the whole week off, you can just cut your volume in half and only do easy runs, something like thatbut you can also kind of just feel out when you need one. nagging pains that aren't too bad, feeling more exhausted than usual, etc
>>74762669I knew people in high school, even myself, that had tendons pop constantly while they ran. It can be from scar tissue, amalgamation, or muscle imbalances that are causing the tendon to move incorrectly. In the short term it isn't much of a problem but in the long term (potentially years) could become a problem. If you want to know more you can watch the video below or look up "crepitus"https://www.youtube.com/watch?v=xHCqIsb9TDQ
>>74760888Update on this, did my run today and I decided to push myself and do my first 5k. I was surprised just how easy it was towards the end, maybe it was a runner's high that I was experiencing?Any way, I clocked my first 5k in at 38:38 which is shocking because I thought I would've went over 40 minutes for this. I'm very happy that I did it, and my time was better than I expected. Thursday I will start the Bridge to 10k and go from there. Feels fucking good bros. Bought myself a roast chicken to celebrate.
>>74761284Yeah man, I have the same problem. But it should work itself out long term.
>>74761561If you are trying to lose weight then no, you shouldn't be looking at carbs as an energy source. Marathon runners is not what you are, and they eat carbs because it is superior to fats and need the excess fuel. What you're doing is leisurely activities which fats will be plenty energy for you to do so. Do not look at carbs, cut them out completely and prioritize a high protein and fat diet.
>>74763158Congrats Anon! Very nice accomplishment, I wish I could offer advice, but I'm a novice runner. But reading your post certainly inspires motivation for me to continue running. Best of luck on your marathon, and finding new shoes.
>>74761868I feel so damn sore after waking upShould I still jog tomorrow if I'm still a bit sore?
Bros I'm fucking tired of dieting
>>74751161lifelong flat footer here, after years of bad fitting shoes new balance 880s with $20 insoles from amazon have saved my feet and most importantly allow me to enjoy running, at one point i even paid for $1000 custom insoles, it was a total scam, luckily the military paid for it
>>74751212keep rooning bro, especially at night
>>74751305link to vid?
>>74763158Nice man
>>74764134good stuff
What exercises build strength to overcome ITBS? I have very mild scoliosis and want to supplement squats
>>74754820Coomgook discord marketers from /v/
Fuck this heatwaveFuck it straight to hellGive me some good recommendations for treadmills
>>74765383we have a sole f80. no complaints. I'll shill it
i rooned
>>74759511Such a shame this show digressed so hard>ugh im dreeeeaaaming
Are you supposed to do 5k in under 30 mins before thinking about being able to jog out a full 10k? Or the other way around? Or something else? Intent is to build stamina to do a 21k in under 2 hours
>>74761205What is this picture and whose numbers does it represent?
>>74766003It doesn't matter. Speed, cardio: burn the candle at both ends.
I've ran my first marathon with 22k participants. You know what, next time I am brining my own fucking water bottles while I run so that I don't have to literally fight for water at aid stations. It says that 1kg slows you down 2-3seconds per km but the fact that I had to fight a free for all every time I needed water probably cost me way more time than that.
https://www.youtube.com/watch?v=3iz411wqxp8what's his ceiling?
>>74766221kek, water station tactics are fucked especially if you're stuck in a shit starting group. have someone hand it to you on the course if possible. carrying a bottle in your hand the whole way is insane
>>74766260>carrying a bottle in your hand the whole way is insaneI was thinking a water belt or one of those cringe camel back vests
>>74766247wood and plaster like everyone elses?
my heel is sore. should i rest it today?
>>74766410sore in what way? Does your heart take a rest?
>>74766430feels a little sore on my heel when I take a step. my heart rests when I rest
>>74766439is this a painful sore?
>>74766449not really, just a bit uncomfortable at it gets better after a few consecutive steps
>>74766454Are you overweight or obese and are you doing c25k?
>>74766457no, no, and no
>>74766461two yes or nos would have sufficed, you can't be both overweight and obese kek.You have a few options:>go for a 10 minute walk>if it feels okay or comfy enough to bear you can do one of the following:>1) do you run slower than normal>2) do a maintenance run>you can also do a quick 10 to 15 minute run to see how you feel
>>74766474I rooned anyway before seeing this. Felt ok.
Love a 4am roon
>>74766689Have you ever been to fighting island? What happens there?
>>74766703I have no idea what that is
>>74758647It's not alternating effort. The intensity stays the same your pace just drops. Maybe heavier people have it harder though. Also, steep downhills can be harder on joints.
>>74759774M-maybe you are right.>>74762706I see, thanks.
>>74764805Thanks. My 2pl8 bench + 2pl8 squat + sub 17 5k project is going well, keeping my brain occupied. Did 3 sets of 155lb x5 yesterday squat + bench. Running doubles also, about 70-80 mpw.
>>74766657Then you have your answer
I just started running two weeks ago. I start by walking for 10 mins (until I walk past all the concrete) and then I run for about 15 mins through a meadow. I'm 24, 73kg, 170cm and Im sitting most of the day. Towards the end of my run and the next day I get pain in this part of my leg, the front shin I think. It's gone after a day of two of rest, but I'm not sure whether its muscle pain or bone pain. I don't really have running shoes yet so I run in these basic ass reeboks. Am I doing something wrong, is it the shoes? or is it that my body is just not accustomed to this kind of exercise? Last time I used to go out running was in 2018.
I'm 5'11" and 178 lbs. I'd like to drop down to ~170 lbs to get rid of some fat at my midsection. I find it hard to run and eat at a caloric deficit without feeling weak as fuck. I already intermittent fast and don't eat junk food. I guess the answer is I need to suck it up for 6 weeks and just do it.
>>74767616Those are called shin splints and they are very common. I can run barefoot on concrete and not get them, so I assure you it's not the shoes. Generally just try to warm up before you run, specifically your ankles. I like to stretch them for 30 sec each side. Walk round before you run, do some light jumps , etc. Also, the volume of running your body can take might be low right now, so the issue might disappear on its own as you adapt.
>>74767654Thanks, I'll try doing some stretches beforehand.
Okay, /roon/ you decide. Should I go for a 30 minute walk then stretch then do a run or should I just skip the walk because I already have problems doing my morning routine?
>>74768077skip the stretch
>>74768077skip the walk and stretchjust roon
>>74768100Whats up with the picture?
>>74768100>>74768108Okay I'll just skip the walk and the stretch and just go into rooning.
>>74768109finnish anti-stretching meme
>>74768100Don't you have a very long line filled with 5 people 10 miles a part to stand in?
>>74768116
>>74751014I just roon barefoot half of the time, building up arch and shit5k wont do shit for your gainz, 10k might, thoughdo tempo runs, intervals, don't focus on long distance running that much and you will have not only your gains, but also your knees
Roon sisters....Rooned too hard and gave myself this>Iliotibial Band (ITB) SyndromeHurts so fucking much brosWorst part is that my heart lungs and calves were fine doing 6 to 8 miles. But my weak ass hips and glutes are fucking me upIs it the treadmill fault? I'm way too ugly to run outside
How long does it take for a fucking ankle to heal bros
>>74750725>Advice for new runners>- Build up speed and mileage SLOOOOWLYI disagree, why run slower than feels natural? this is a mindset created by following one size fits all programs like c25k, why not just add mileage slower if running extremely slowly feels off? then when you reach your desired distance you can work on pace
>>74767620>Tfw 5'9" and 182 lbsTotally all muscle lol>>74768260No fren go be outside and let beautiful nature make you beautiful :)
>>74768280Take it from me >>74768260Went from 5mph for a mile (12 mins) to 7.5mph for 40 mins in 45 days and now my hips are fuckedI'm also a 28 yo desk job boomer though I wish I had built up slowly, but the roon high was just too good
>>74768260May be. If you're constantly running forward, some muscles can get underdeveloped.Work on your muscles that move legs laterally.Google MYRTLE routine, do Horse Stance.Maybe some foam rolliing for TFL, but it's a hit-and-miss, depends on what exactly went wrong.>>74768280>- Build up speed and mileage SLOOOOWLY>why not just add mileage slowerDoesn't seem that you're making an argument here.You should run at your comfortable pace, that is enough for you to complete your objective.
>>74768318I think you are better off building injury resistance in the gym desu. and obviously you should rest as much as you need, that's unrelated to pace, running 1km with a really fast pace isn't necessarily more injurious than running 2 with an equivalent effort split up, probably less.>>74768319>Doesn't seem that you're making an argument here.I'm saying you don't need to lower both variables, just one, at least until you reach your goal of that variable, then you can work on improving the other until satisfied. no need to run slower AND shorter, just run shorter
>>74768353Yeah I'm focusing on lifting and squatting in the meantime. All the sites say 4-8 weeks recovery. It's been about 1.5 weeks since my last run, and it's getting better. But lifting doesn't give me the roon high. Just hoping I can strengthen my hips, glutes, thighs, and abs so my body can handle roots>>74768319I got a foam roller yesterday. Thanks for the MYRTL tip, I'll incorporate it into my stretches going forward
rooned earlierOverall felt alright. Not too much groin soreness. My pace has been consistent lately, which is a good thing I guess, though I might try increasing my speed a bit. I do think I need new shoes though... pretty sure the cushion on the right is gone, it's starting to hurt. I do have almost 600 miles on them.Not much wildlife today, just some ducks and like 200 geese sunbathing in one of the sports fields at the park.>>74767620I'd screencap my spreadsheet for the period where I went from 180 lbs to 170, but honestly I was injured most of that time and lost weight while I wasn't even running, so idk how valuable that data would be. Idk how I was losing weight then.
>>74768639I wish I had the skills autistic data analyst rooner has.
>>74768260Second the myrtl routine, it worked for me. I do it before and after every roon now.
>>74768933If there's demand, I can try and build a webapp so other anons could enter and view data the same way. However... my use case is so focused on 5K times and idk if anyone else would find it useful (I have columns for 10 and 15K as well, but theyr'e hidden as I haven't done those distances since last year). I have my watch set to alert at 3.1 mile intervals so I can record a "lap" for the sheet. I don't know if any else tracks their runs like that.
beggars beliefbunch of like organized dog walkers insist on fucking clogging up the path withtl their idiot normie selves and dumb dogs even though theres like acres of fucking field you can stand in literaly adjacent to the path
Sup /run/GODS? Morning run: 8k tempo. Sydney warming up again, finally :) LFG
So why is /roon/ anti-stretch again?
>>74764794The 860s are better for me, better arch support
>>74764794>new balance 880sthanks for the rec, but I'm sorry friend. I cannot in good concise buy NB. I was forced to wear some shitty pair through navy boot camp and although I'm a dad, I will not be wearing them again
running shoes recs?I'm a minimalism shoes/flat shoes puristbut I guess I'm forced to buy a pair of proper running shoes for the PE classes during the fireman course
>>74770872could try altras or something, they have 0 drop/wide toebox but with the cushioning
>>74770872supercomp pacer is *the* minimalist shoe, but it's only for racing really
>>74770880what's the importance of "0 drop"... like what does that mean
Anyone have any good recommendations for made in usa or Europe running shoes? Do any exist? NB has a few walking and fashion models, but nothing for running.
my tendons are super tight to the point where jogging longer than about 10-15 combined minutes makes them throb with pain for dayseven jumping rope does thisam i just fucked for easy cardio (running)? stretching has never shown any significant change
>>74771358it means the part where your foot rests is flatmost running shoes have a slope with your heel higher
couldn't sleep again. chugging some preworkout then jogging as far as I can handle but pushing further than the 1.4km I mustered up on monday
>>74770703Your body is like a spring if you stretch the spring out you lose the springyness then your ficked u need the spring otherwise u r flaccid
>>74771703Muscles are visco-flexible though. You stretch them, they relax, that relaxed posture then becomes the new spring while your body builds new protien bridges, its how you lose and gain flexibility.
best cross training for running? yoga? crossfit? pilates? swimming?
>>74771861swiming, biking (road & mtb), weightlifting, powerlifting, gym ratting, and rugby
>>74771861Just calisthenics(pull-ups, pushups etc.), they complement each other almost perfectly, as it should be.
Fellow rooners, anybody else have issues with overheating? 5-10°C is like my ideal running temperature. Long or short trousers and a T-shirt and let's go. 10-20°C is fine, but I get back pretty sweaty 20-25 is barley survivable, at least as long as there's a breezeAnd >25 is a death sentence for me, especially when the sun is blasting,I unironically can't stop sweating and feel like absolute shitHow come?
>>74772169It is how it is.Although I've been running at 30c for weeks. Just sip on some water, avoid the sun and cope that you aren't in the best condition.
>>74772169Some people naturally run hotter. I sweat like a motherfucker at the smallest amount of exertion. Green BMI run 70-80km per week.
>>74772174>Just sip on some waterI feel like that's actually gonna make it worse kek >avoid the sun Easier said than done, and the shadows aren't that much better>and cope that you aren't in the best condition.But I AM in my best condition when it's colder, that's the problem. It literally feels better when I give 100% at 5° vs 50% at 25°, just to put it into contrast. It really is just a temperature issue for me
>>74772185Surely it can't be worse than having a dry mouth and dehydrated muscles/body.> Easier said than doneMorning / night.>It really is just a temperature issue for meYeah, I've mean the environment variable. You won't make PBs with that.
>>74772204>You won't make PBs with that.With what?
>>74772228With hot weather that makes you feel like shit.
>>74772242GotchaYeah ofc I won't, I'm just wondering if it's just me or anybody else feeling like this during warm days
>>74766689The earlier the better as long as sunrise is near the end
>>74766813Kek we’ve all done it
intervals this morning as soon as the sun comes up
>>74767616I've been having constant tense feel in shins when I started running again after lengthy period of rest. 4 weeks later it feels fine.
>>74772404>not leaving early so you finish right as the sun breaks over the horizonNGMI
I did it, I finally bought a treadmill. Shall be joining you rooners from next week, the nerd's road from 0 to 21km begins soon, but baby steps lead to giant strides
>>74772532I'm smol and rapable, can't risk it. I can see some light coming out now so now it's time.
Does anyone have a decent sprinting program?
>>74750725Broke my cutting plateau after adding 10k steps a day to my routine, will soon start doing some actual running to prep myself for a runmageddon, thanks for the tips anons
>>74770880>>74771245thanks frens
>>74772169did 3 miles with it being about 30C/85F in the afternoon. Was just after a rain so it might have been a bit coolerLast roon was in the morning so like 20C/70F nice and cool, only difference I could tell is my heart rate stayed like 15% lower and not as sweaty. Couldn't run any faster though
>>74771384Take a break for 4 weeksDo the MYRTL stretch routine every day from now onYou risk tearing a tendon and losing ability to even walk if you keep pushing it>>74771579Do 1.6km so you at least hit a mile, euroqueer
What is the max distance people can comfortably run on an empty stomach?
>>74773619>What is the max distance people can comfortably run on an empty stomach?I literally HAVE to run on an empty stomach, otherwise I'm burping nonstop and get side stitches (probably from my stomach jumping against the abdomen or some shit kek)Farthest I've gone is 10k, I do them in the morning, don't eat anything, maybe half a glass or a full glass of water beforehand
>>74772169i get absolutely cooked in the heat too. it's just a personal thing. my athletic performance is fuckin pathetic as soon as it gets over 25t. white
How long did your running shoes last? How much did they cost?
>>74771425huh weird. why do they have a slope like that?
>>74772185>Easier said than done.Run at 4 am.
>>74772261Yeah, but even if you're not making your PBs right now, you're training harder. You'll feel faster when the conditions get better.
>>74772542Why don't you just run outside ...
>>74773782>Run at 4 am>July>It literally doesn't get lower than 25 degrees at nightGee thanks
>>74772550>SmOl & rApAbLet. fat woman
>>74773809But it is cooler and feels cooler because there's no sun. Though crazy it stays at 25 C for you at night.
>>74773831yup i feel like the presence or absence of direct sunlight almost makes a bigger difference than the official ambient temperature. similar with humidity.at leasti think they make bigger difference to the immediate subjective comfort of the runningbut i think ambient temperature probably is the bigger factor in deciding how long it takes to tire outi could run in 29 degrees cloudy weather and it relatively comfortablebut stilltire out much quicker than if it were like 26 degreei think maybepartly coz of water thoim adverseto bringing out water with me and water does make a difference in stopping you getting tired when its hotsometimes i even have to ask in a pub
>>74773663You eat too much shit food and run too soon after meal.>>74773768To make heel strikers feel good about their poor technique and make them rely on your goods so you can sell them more.
>>74773937>Morning roon >Run too soon after a mealAre you retarded?
>>74773898 is that corr!! how are ya bro always happy to see you here>>74773937wouldn't a slope make heel striking.. worse?reply on the new thread :)>>74773928>>74773928>>74773928