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What finish times are appropriate to "unlock" the next "level"

5k -> 10k -> half marathon -> marathon

>>74750822
20, 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.

>>74750831
your 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

>>74750831
i hope this happens to me. i am so so constipated.

>>74750822
why 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=Sarp1IYWvuY
touhygods we are so fucking back

>>74750831
Sounds 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

>>74750725
Based Tuohy superfan

Tuohy is so 2022. It is now Valby season.

>>74751033
me?

megan keith

better than both

yeh

i 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

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>>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.

>>74751150
are 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 dick
Is there really nobody else to idolize?

>>74751150
>I am dead
I 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.

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big trail roon today - a bunch of this is on mountain bike trails with lots of elevation change

>>74751212
i care

>>74751212
>Sub 17 5k soon
not happening

>>74751228
Thanks
>>74751237
I accept your challenge

>>74751255
>I accept your challenge
based

>>74751033
Touhy 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.

>>74751161
I 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?

>>74751431
yes

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Why does the body retain blood flow to cock and balls when running but not when race walking? This is a serious question.

>>74751438
hot

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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 group
the 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
>>74740128
sorry, bud, wasn't meant to be
I 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
>>74751331
what model? do they have a narrow/normal version?

>>74751463
nice. the most based poster in these threads by a long shot

>>74751441
Is 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 again
Should 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

>>74750830
are 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.

>>74751749
Same person
Can 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

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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.

>>74751438
whata funny is these woolkers are going at faster pace than even the best ultratroons

obviously ultratroons going longer

but its funny coz these dudes are literally walking

>>74751749
had to do a shidd half way thru my roon today

needs must innit

id 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

>>74750822
The 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 marathon

THE CHAMPION BATTLE

>Olympic gold or a world record

>>74751185
Nothing in particular. Just running from my problems. Only goal was to get more miles than last week

>>74752296
can I get my first two badges as freebies because I wasn't good enough to earn them on my own like, Ash?

>>74752296
Corr has a 13:29 5k doesn't he?

>>74752296
got 1, 2, 3, 4

>>74752296
Fun 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 races
possibly not, but he ran a 4:49 2k which is physically impossible to do without doing a sub 4 mile en route

>>74752296
1, 2 and 4 here
Gonna come back and clap the 3rd badge with my overlevelled pokemon at a later date

>>74752296
sub 5 mile is easier than a sub 3 marathon if you have more fast twitch muscles

>>74752742
Eh 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.

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>>74750725
Thoughts on routine related? Goal is to get sub 20 min 5k, running 4 days a week. Pb was 20:34 last time I tested

>>74751212
The depression is gone now. We're back boys.
>>74752296
Nice post. I'm working on badge 5 right now.
I actually got the badges in the order of
4,1,3,2
For 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 10k
I 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.

>>74752871
Solid

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

>>74752900
Thanks mate. I also plan to add 3 lifting sessions in there. Can I still make decent gains on 1 leg session per week?

>>74750725
I 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 strap
Mostly unnecessary for beginners, a smartwatch will suffice
>Watch
Garmin 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

>>74752296
1-5 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

>>74753172
what's your running history?
how long do you have to train?

>>74753150
Fine 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 HM

Elite Four
>Sub-5 mile
>Sub-17 5K
>Sub-35 10K
>Sub-2:50 Marathon

Champion Battle
>Sub-15 5K

>>74753240
nice

>>74753137
Thanks
Second 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.

>>74752156
and what about their cock and balls anon?

>>74753240
I like this one better
It’s more of a ‘I’m not a piece of shit’ list

>>74753774
Check 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

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>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 1.01
Uhhhhhm, 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 question
I 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
>>74753132
are 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

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>>74754208
Heh, 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.

>>74753943
you 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.

>>74752156
Let's be serious- they're not walking.

>>74752552
umm Jakob is the GOAT

>>74753126
Bump

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She is the best.

>>74754788
Yes you can

>>74754797
I 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...

>>74754848
now it's a swim-run-swim day

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>>74754848
it's unbelievably cold in Austin right now. Amazing. Last year it was over 100F almost every single day.

>>74754153
I'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?

>>74754909
I need to give my shins a break... before they... actually break

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>>74754920

>84F

do texoids really wear winter coats?

this is sweltering heat in new england

>>74751150
aspiring 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.

>>74751431
i 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.

>>74754208
what's a nuzlocke challenge?

>>74754620
downside is feeling happy every day.

>>74754920
>88 F
You're calling this "cold"????? No thank you this is boiling horrible temp. Cold is 20 F and under thank you very much

>>74750831
I assume your transition had more to do with it than the running.

>>74754942
NTA, 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

>>74753177
I 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

>>74754208
kek
>it was all for nothing

>>74755071
I mean relatively cold, but yes.

>>74755132
>Take it easier, go slower with the progression and get some running shoes
Thanks, 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

>>74755139
piss ez

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>>74750725
Too 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.

>>74754208
I chuckled

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>- If you start to feel pain anywhere, stop and rest
WHAT IF MY SHIN SPLINTS LASTS 2 FUCKING MONTHS WHAT THEN MOTHERFUCKER

>>74756426
Damn
I ran on a painful ankle this morning
It felt better after a while (it was less bothersome) but it's still not healed

>>74754474
I 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 big
I hope people don't assume I was just on Ozempic or some shit

>>74756426
ask yourself what's more important: going out and smashing your shins on concrete (again), or being healthy?

Running is bad for you.

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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 MOTHERFUCKER
If 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

>>74756686
I'm not a man so I will continue to run. Thank you for the encouragement.

>>74750725
Infertile men can run without musclegains. Some peralign from waterbalance phasing.
>putin christmaa
Uhhh

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The heat... 10 minute miles and I'm just dead after 2 miles... I hate summer.

>>74756712
Are you doing the white woman workout?

Should I roon with muscle cramps? Does it even matter?

>>74755029
>HOKA clifton 9
I'll take a look
>roon store and getting an eval
never a bad idea
>your wife is spot on
was 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 knee
maybe it's a skill issue but I will be sticking to zone 2 only from now on thank you very much

>>74756460
>>74756672
I 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
>>74756629
Honestly this seems to be the truth, might swap my cardio for (stationary) biking.

>>74752871
>>74752900
I'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 truth
I have come to this realization too, my fellow powershitter, I mean rooner.

>can run 5k
>a set of 8 high bar atg squats winds me
how do i fix this

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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

>>74757996
dont be afraid of slowing right down when going up hills

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At what AQI number do you not run outdoors? 150?

I want to start getting into running
For the past 4 years I've been sedentary with a few months of walking daily here and there and my bmi is overweight, 27.5
I have decided to go for a 5 minute run
Does technique matter? I have had knee pain in the past because of weak thigh muscles or whatever
A 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 run
what about if you run 1 minute walk 1.5 minutes repeat 8 times

>>74758297
Ok I'll go do that now and come back

>>74757996
if you're fit yes. if you're unfit you shouldn't be doing zone training anyway

>>74756642
You might improve that by adding another day that focuses on sprint intervals. For your regular workouts, you might just need to slow down.

>>74756686
I'm training to chase down my enemies over any distance.

>>74758119
I 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 times
I did this
I am very hot, my face is red and I'm sweating
I didn't have any fun and I don't know if I want to do it again, I am very unfit
Every time I ran I wanted to give up

>>74758584
How long will it take for this to become easy if I do it every day?

>>74758584
run slower, literally just jog as slow as you can for the first few sessions

>>74758621
Fuck that's what I was doing
I mean I wasn't trying to run slow but I was jogging not really running
It's over...

>>74758636
you will get noobie gains again for the first couple weeks so just keep doing it 2-3x a week

>>74758045
But doesn't that defeat the purpose? Constantly slowing down, speeding up on down hills and alternating effort?

>>74758584
DON'T GIVE UP PORKY PIG

>>74758678
Every fibre of my being is screaming for me to give up though
I will try again in 2 days but idk man, this shit is not sustainable
>>74758643
We will see

>>74757480
Yes 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 though
good. 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 kneecap
interesting.. 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

>>74758900
thing 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

>>74758875
I always run fasted(only black coffee in the morning about 1-2 hours before)

>>74758647
no because keeping the same speed going up hill will knock you to a higherheart zone you dont wanna be in

slowing down is to keep the effort of the run as it would be on flat

>>74758875
I 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

>>74750725
It'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.

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>>74756426
Anon 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.

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Do you lift?

>>74759402
Yes, 3x a week

>>74759402
no

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>>74759402

>>74751757
Not 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

>>74759402
no, but I probably should

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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

>>74756552
I 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

>>74756686
what if the fight is some distance away? how do you get there quick?

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How are you supposed to "walk", like is it a
>March
>Power-walk
or
>Walking so slow the average citizen walking can outpace you, but you catch your breath during this state
?

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Rate my run plz

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>>74759759
I do it all the time. of course I'm not cutting exercise/cardio completely, just running

>>74760333
98/100 fair

>>74758636
You 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.

>>74760079
Never 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 ish
I think my plan is to try and go for my first 5k, then I'll dive into Bridge to 10k.

>>74760888
Nice, since you've gotten that far it's only a matter of time. Hit that milestone so you can unlock the 10K DLC

>>74760333
>3:10am
Based night-stalker

>>74759402
Yes. I run-commute to work every day so sometimes I do run-squat-run triples which is brutal

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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?

>>74761205
No, but it also won't be ideal long term.

Majority of your running should be in aerobic heart rates.

>>74761242
I 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

>>74750725
As long as I'm currently only running to lose weight/for fun how much do carbs matter?

ow my shins

>>74761561
keto kills your appetite and will help with weight loss since you aren't as hungry

>>74761577
lets learn to run and choose the correct shoes

>>74761561
I wouldn't recommend running for weight loss. Just do carnivore/very low carb diet with lots of walking.

>>74761582
Yeah, I'm aware. I just know marathon runners eat a lot of carbs so I was curious if I absolutely needed them for fuel.

>>74761597
no i think i'll just work through it haha

>>74761600
you don't, focus on whatever way you can sustain a diet first and foremost
just make sure you have enough protein for recovery

>>74761600
I'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.

>>74758766
I believe in you, anon. Don't give up

>>74761599
>I wouldn't recommend running for weight loss.
nta but why not?

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>>74759402
corr propa good kittinghamshire diss

corr

propa addicted to rooning i am

even when i tell meselfto have rest day

all im doin is finkin bout the roon

its my sovl

>>74761856
>>74761645
Ok anons, thanks.

AHHH I WANT TO ROON BUT MY ANKLE HURTS

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Rooned
Some 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.

>>74759116
Congrats!

>>74762542
how 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

>>74762595
I'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.

>>74753943
GPS 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?

>>74759759
Yeah definitely, you'll feel stronger when you come back too

>>74762240
My ankle hurt last week. It sucks, I know

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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).

>>74763158
based, wd

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>>74763158
>Just did my first marathon!

>>74763158
Grats anon

>>74759759
I 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

>>74759759
a deload week every month or two is good to let yourself truly heal
you 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 that
but 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

>>74762669
I 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

>>74760888
Update 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.

>>74761284
Yeah man, I have the same problem. But it should work itself out long term.

>>74761561
If 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.

>>74763158
Congrats 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.

>>74761868
I feel so damn sore after waking up
Should I still jog tomorrow if I'm still a bit sore?

Bros I'm fucking tired of dieting

>>74751161
lifelong 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

>>74751212
keep rooning bro, especially at night

>>74751305
link to vid?

>>74763158
Nice man

>>74764134
good stuff

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What exercises build strength to overcome ITBS? I have very mild scoliosis and want to supplement squats

>>74754820
Coomgook discord marketers from /v/

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Fuck this heatwave
Fuck it straight to hell

Give me some good recommendations for treadmills

>>74765383
we have a sole f80. no complaints. I'll shill it

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i rooned

>>74759511
Such 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

>>74761205
What is this picture and whose numbers does it represent?

>>74766003
It 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.

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https://www.youtube.com/watch?v=3iz411wqxp8
what's his ceiling?

>>74766221
kek, 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 insane
I was thinking a water belt or one of those cringe camel back vests

>>74766247
wood and plaster like everyone elses?

my heel is sore. should i rest it today?

>>74766410
sore in what way? Does your heart take a rest?

>>74766430
feels a little sore on my heel when I take a step. my heart rests when I rest

>>74766439
is this a painful sore?

>>74766449
not really, just a bit uncomfortable at it gets better after a few consecutive steps

>>74766454
Are you overweight or obese and are you doing c25k?

>>74766457
no, no, and no

>>74766461
two 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

>>74766474
I rooned anyway before seeing this. Felt ok.

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Love a 4am roon

>>74766689
Have you ever been to fighting island? What happens there?

>>74766703
I have no idea what that is

>>74758647
It'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.

>>74759774
M-maybe you are right.

>>74762706
I see, thanks.

>>74764805
Thanks. 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.

>>74766657
Then you have your answer

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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.

>>74767616
Those 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.

>>74767654
Thanks, 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?

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>>74768077
skip the stretch

>>74768077
skip the walk and stretch
just roon

>>74768100
Whats up with the picture?

>>74768100
>>74768108
Okay I'll just skip the walk and the stretch and just go into rooning.

>>74768109
finnish anti-stretching meme

>>74768100
Don't you have a very long line filled with 5 people 10 miles a part to stand in?

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>>74768116

>>74751014
I just roon barefoot half of the time, building up arch and shit

5k wont do shit for your gainz, 10k might, though
do 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) Syndrome
Hurts so fucking much bros
Worst 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 up
Is 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 SLOOOOWLY
I 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 lbs
Totally all muscle lol
>>74768260
No fren go be outside and let beautiful nature make you beautiful :)

>>74768280
Take it from me >>74768260
Went from 5mph for a mile (12 mins) to 7.5mph for 40 mins in 45 days and now my hips are fucked
I'm also a 28 yo desk job boomer though
I wish I had built up slowly, but the roon high was just too good

>>74768260
May 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 slower
Doesn'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.

>>74768318
I 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

>>74768353
Yeah 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
>>74768319
I got a foam roller yesterday. Thanks for the MYRTL tip, I'll incorporate it into my stretches going forward

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rooned earlier
Overall 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.
>>74767620
I'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.

>>74768639
I wish I had the skills autistic data analyst rooner has.

>>74768260
Second the myrtl routine, it worked for me. I do it before and after every roon now.

>>74768933
If 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 belief

bunch 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

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Sup /run/GODS? Morning run: 8k tempo. Sydney warming up again, finally :) LFG

So why is /roon/ anti-stretch again?

>>74764794
The 860s are better for me, better arch support

>>74764794
>new balance 880s
thanks 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 purist
but I guess I'm forced to buy a pair of proper running shoes for the PE classes during the fireman course

>>74770872
could try altras or something, they have 0 drop/wide toebox but with the cushioning

>>74770872
supercomp pacer is *the* minimalist shoe, but it's only for racing really

>>74770880
what'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 days
even jumping rope does this
am i just fucked for easy cardio (running)? stretching has never shown any significant change

>>74771358
it means the part where your foot rests is flat
most 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

>>74770703
Your 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

>>74771703
Muscles 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.

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best cross training for running? yoga? crossfit? pilates? swimming?

>>74771861
swiming, biking (road & mtb), weightlifting, powerlifting, gym ratting, and rugby

>>74771861
Just 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 breeze
And >25 is a death sentence for me, especially when the sun is blasting,I unironically can't stop sweating and feel like absolute shit

How come?

>>74772169
It 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.

>>74772169
Some 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 water
I 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

>>74772185
Surely it can't be worse than having a dry mouth and dehydrated muscles/body.

> Easier said than done
Morning / night.

>It really is just a temperature issue for me
Yeah, I've mean the environment variable. You won't make PBs with that.

>>74772204
>You won't make PBs with that.
With what?

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>>74772228
With hot weather that makes you feel like shit.

>>74772242
Gotcha
Yeah ofc I won't, I'm just wondering if it's just me or anybody else feeling like this during warm days

>>74766689
The earlier the better as long as sunrise is near the end

>>74766813
Kek we’ve all done it

intervals this morning as soon as the sun comes up

>>74767616
I'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 horizon
NGMI

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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

>>74772532
I'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?

>>74750725
Broke 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
>>74771245
thanks frens

>>74772169
did 3 miles with it being about 30C/85F in the afternoon. Was just after a rain so it might have been a bit cooler
Last 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

>>74771384
Take a break for 4 weeks
Do the MYRTL stretch routine every day from now on
You risk tearing a tendon and losing ability to even walk if you keep pushing it
>>74771579
Do 1.6km so you at least hit a mile, euroqueer

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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

>>74772169
i 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 25

t. white

How long did your running shoes last? How much did they cost?

>>74771425
huh weird. why do they have a slope like that?

>>74772185
>Easier said than done.
Run at 4 am.

>>74772261
Yeah, but even if you're not making your PBs right now, you're training harder. You'll feel faster when the conditions get better.

>>74772542
Why don't you just run outside ...

>>74773782
>Run at 4 am
>July
>It literally doesn't get lower than 25 degrees at night
Gee thanks

>>74772550
>SmOl & rApAbLe
t. fat woman

>>74773809
But it is cooler and feels cooler because there's no sun. Though crazy it stays at 25 C for you at night.

>>74773831
yup i feel like the presence or absence of direct sunlight almost makes a bigger difference than the official ambient temperature. similar with humidity.

at least

i think they make bigger difference to the immediate subjective comfort of the running

but i think ambient temperature probably is the bigger factor in deciding how long it takes to tire out

i could run in 29 degrees cloudy weather and it relatively comfortable

but stilltire out much quicker than if it were like 26 degree

i think maybepartly coz of water tho

im adverseto bringing out water with me and water does make a difference in stopping you getting tired when its hot

sometimes i even have to ask in a pub

>>74773663
You eat too much shit food and run too soon after meal.

>>74773768
To 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 meal
Are you retarded?

>>74773898
is that corr!! how are ya bro always happy to see you here

>>74773937
wouldn't a slope make heel striking.. worse?

reply on the new thread :)
>>74773928
>>74773928
>>74773928