>Advice for new runners- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 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 (embed)https://i.imgur.com/qNJIy.png (embed)>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://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorprevious>>75408697
>>75433016rooning broke my knee. i guess it's unnatural
First run over 10k since injuring my calf. Things are looking up!
Anyone else running the Philly marathon on the 24th?
Weekend long roon.
>>75432872Well someone's grumpy today.Look, unless you live in some large urban shithole I sincerely doubt you have to drive 10 miles to find some greenery to run in. Also by outdoors I most certainly did not mean that you have to leave for pristine places unsullied by men.Nigga just find some trails away from beaten (and paved) paths. And if the situation is really that bad and you are being suffocated by concrete, you can fuck for one day every week for your long run.
>>75433113nice>those calorieshope you have a massive breakfast after
>>75433016>ctrl + f>feet>0 resultsFeet.
>>75433016This general needs sexier images OP.We can't be beaten by those roided out freaks over yonder on /fraud.
>>75433164Don't be a degenerate.
>>75433167this woman doesn't look like she runs
>>75433173And no niggers pls.Have some standards.
>>75433173>>75433179>no niggers please>posts hideous niggersWhat did he mean by this?
>>75433016I find weightlifting tummys delicious whereas runner tummys look undesirable
Went to my second park run ever today. I was hoping to be able to meet some people and possibly make friends but everyone there was already in their own small groups and knew each other so I felt out of place.
>>75433478Don't get discouraged, keep going and eventually someone may approach you, but don't be afraid to just go up to someone an attempt to talk to them.
>>75432432I'm the only pedestrian in a 10 mile radiusSomeone riding a bike got hit and left to die last year. He wasn't found until the next day
>>75433536>I'm the only pedestrian in a 10 mile radiusSo walk farther.
>>75433536You don't count the deer?
>>75433607You do?
>>75433683I count them as cars because mine are friendly enough to let people ride them.
https://www.strava.com/clubs/fitizensadd to the sticky you coward
>>75433753What's wrong with WMAF?
>>75433753>Bri'ish club>>>red flag but maybe they're cool>first post that greets you is a gooner le coffee pic>check his stats>30:30 5k>no activities in nearly 2 months>17 miles YTD>28 miles all time run>3 year old accountit realy captures the current state of /fit/
got to double-digit mileage today. I think a 2hr half marathon is achievable now, especially since I was trying to keep my heart rate low-ish
>area around back of right ankle has been hurting all week, most noticeable when I get out of bed and walk with almost a limp >put off running for a week because of it, but it still doesn’t seem to be going away Should I push through and go running again anyways?
>>75434159Sticking around for a week while resting isn't a good sign, I wouldn't run on it
>>75433793Someone post the infographic
>First roon in a week, still not 100% recovered from a coold but fuck it >Ran 8.5km just fine at a slightly higher pace than usual, a little sweaty but not out of breath>Doing this any other day without prior warm-up would have resulted in heemed groins before 5kmThe immune system is truly a mystery
It's sunday bros! You know what that means, post your weekly mileage
Nigga you knew damn well what you were doing.
>>75433793Race mixing is bad no matter which race does it
>>75434969I am running outdoors again as my new employer doesn't have urban sports, and I am too cheap to pay regular prices for a gym.
>>75434969In
>>75429164>>75430661Thanks. Finished the race with a 35:31. Felt pretty good I wasn't exhausted and kept a pretty low hr at 115 bpm, it was mainly just muscle pains holding me back.
>>75433016I only ran once this week and I'm on the last B210k week. Hopefully I'll be able to run that distance this week without hurting my cardio too much.
>>75434969Finally starting to get cold and I don't like it.
Air quality is shit near me because of wildfires, so I ran on a treadmill instead of going outside :( so much for a fun sunday long roon
>>75433169Nobody said anything about licking her sweaty shithole. What's on your mind?
i think i'll do another long run today
>going to get my deviated septum fixed>gonna be out for 3 weeks at leastJesus, bros I was finally in the top 200 in the Adidas app this month
Had to cut a rooon short because of unexpected visit but did my 5km plus change anyway. Tomorrow 10km let's gooo.>>75433179>>75433173>>75433167This is why I exercise and keep fit.
I made it through my HM and the weeks of training leading up to it with no illness or injury. Within a week after the race, I yoinked a muscle in my back and then caught the flu. The run gods protected me as long as they could, but after the race they made me pay my toll. I'm hoping to be back running by Wednesday.
>>75434159I remember hearing Tom Heinonen saying "Maybe it'll pass are the most dangerous words for a runner." Go see a physio. It could be anything from low ankles hitting the ankle collar on your shoes, to untrained or sprained ankles/tendon overuse, to a symptom of overpronation tendency. I'd see a professional if it's the same after a week of rest.
>>75433016half pb today, let's goo
>>75436280How do you make 4 minutes? I'm stuck at 5, I can get down to 4:30 a few km at best
>>75436299run more. i did daniel's blue training plan, was running 50-60km per week
>>75433016I NEED those feet in my face.
>>75435004Fuggin basterd it's nnn
did another long (for me) run todaywas almost the same as yesterday, except it hurt a lot morei'm getting really tired of running behind girls with big saggy butts
Do you guys run and lift or mostly run? Genuinely curious how you find the time to combine the two.
>>75436641Run in morning, lift at night
>>75433272>What did he mean by this?That you're a fag.>>75433753>StravaNo thank you.>>75436641Would kettlebells count as lifting?Got them during the Covid hysteria and haven't went to gym since.I usually alternate rooning/lifting days.
i might sign up for a turkey trot 5k and try to set a pb
>>75436833>turkey trotNot an americunt but that sounds fun.
>>75433080>https://www.halhigdon.com/you in jersey?
>Stop running for about 5 years>Start back up>Time my mile>6:40Good fucking lord
>>75436844It's kind of a weird tradition for places to organize running events around Thanksgiving and call them turkey trots (since we eat turkey at Thanksgiving).You don't have to dress like a turkey or run with live turkeys or anything.
>>75436852Oh I looked it up. That's why I said it looks fun.Go for it.
>>75434969I don't run, I just walk
>>75436847That's well within average
>>75436801>>75437007gooner
>>75437007corr whos diss
>>75437007>those fat armsngmi
Hit a half PR today by over a minute. Hilly ass course too LFG
>>75437007NAME for the love of god
>>75437007Looks like a slightly hotter/sluttier version of my oneitis from 10 years ago that crippled my heart. Her name was Alice
want to start running. should i follow a program like couch to 5k or just run 3 times a week for as long as i can
anyone knows a good alternative to pic rel for wide feet? they're great for the terrain i run in, but they make their shoes for faggots who wear heels or something
>>75436847>Stop running for about 5 years>Start back up>Time my 5K>14:40
>>75438574Brooks generally make shoes with a wider last. Often have 2E or 4E available. Don't have any experience with their trail stuff though. Nike Ultrafly is a very wide model, not just by Nike standards, and is basically unbeatable value on sale currently. (Real) ZoomX, non-agressive plate, vibram outsole. Got a pair myself and sold off every other trail shoe i have.
>finally get a running gf>she just wants to fuck and never go running togetherit hurts to live
>>75436588is that sheet a data export or populated manually?
>>75438630nah, can't stand the gigacushioned shoes the city dwellers use on trails to avoid blistersi want relatively thin, rigid sole that lets me feel the terrainoverly cushioned shoes only lead to injuries on the steep, crumbly rock i run on
>>75437387>>75438086>>75437412>>75438246The duality of man.>>75437412>>75438246No idea. I don't remember where I got it from.>>75438574I have been running in Brooks Cascadia shoes and they are pretty good.They are not "gigacushioned " and also have a wide version for hobbit feet if you're into that.
Time to go on a 10km roooonnn. I am not fond of waking up and leaving for the run but once I'm outside I feel okay.
I ran a mile just cos
I did hyrox at the weekend. You do 8 1km runs with an exercise after each one. My run total for the 8km was 32:10. Happy enough with that but it was harder than I was expecting. The burpees are so hard they spiked my HR right up then I was dying for the rest of it.
Guess I'll go for a 5k tomorrow morning.I'll have my first marathon next weekend, so trying to take it easy.Anything in particular to think about for first timers? Trying to run below 4h
>>7543496977 km, 7:30 hours. Had a cold but set a course PB at my local parkrun anyway.
>>75433016Run bae <3Why cant I just find a petite run bae addicted to porn and my cockJeeze
I had a bad cold for a few weeks and I thought I was back to normal but my roons at my usual easy pace are still kicking my ass. I just want running to feel good again :(
>>75438658Manually entered, though the columns that show averages are all calculated automatically.
>>75438493What's your fitness like now, do you cycle or lift or anything
Where's my zone 5 gang at
>>75439574Even in my hard runs I don't hit z5
>new shoes feel uncomfortable >run with them anyways to see if they ease up>shave off 15 seconds from my easy run pace
>>75436846Yeasir, Perth Amboy looked like an Aztec slumGuys I’ve been running in size 12.5 Adidas Ultraboosts since 2014, but they are pissing me off. I have to wear two pairs of socks for them to fit comfortably, or I tie them so tight to keep my feet from slipping that the top of my foot gets crushed by the plastic cage.I ordered a size 12 and they come today, if those aren’t comfortable either I may have to change shoes :(Gonna test out the size 12, but if it’s not a night/day difference, I’ll stick with the 12.5 until after the Philly marathon on the 24thAny 9-10mm drop ultraboost-like shoe suggestions to keep on my radar? Any price range
>>75438894>Brooks Cascadiaaight i'll try them out when i get my hands on them, local shop didn't have the hobbit version in 46EUmeanwhile i'll keep suffering in the faggot italian ones
>just finished week 5 of the c25k program in the OP>2.73k in 21 minsam i going to make it? 5k in 30 mins seems fucking impossible at this point of time
>>75440209C25K pacing can be a little optimistic, yeah. The aim at the end really is to run for half an hour solid, at whatever pace, which may well be short of 5 km. But you can progress from there by just running further and you'll see pretty magical gains. Don't stress too hard about being slow, just keep rooning.
I envy all of you who live in a relatively warm place. My town got covered in snow and ice and running is almost impossible now. Welp, it's time for a row machine in a gym for me until March or April.
>lost a week of training due to being sick>run times have since plummeted >race is next weekIt's OVER.
Did another interval-ish run todayThought I saw a beaver or otter in the river, but couldn't tell
>>75440249
Question that I'm guessing has been asked a bunch but my google is weak : Given a 10km circuit near my house, will I expend more energy walking it or running it? Assume I'm walking at a brisk pace, not a leisurely saunter. Obviously running will take less time, but I'm asking about energy spent. My instinct is that the difference in energy expended will be very similar, as I'm moving the same weight the same distance with the same elevation gain/loss. But then there's things like the bio-mechanical optimization of walking vs running. Or that taking more time means I'm spending more energy on breathing, thinking, etc.
>>75440702>will I expend more energy walking it or running it?
>>75439088>any adviceDon't go too hard in the beginning. Stick to rabbits, hydrate every rest station, piss every second rest station. When you feel like your legs are giving up, do not stop. Walk but do not stop fully. Bandage your nipples.
>>75440238We don't have snow yet but it's cold and kinda shitty here. I see myself moving semi permanently to Spain at some point.
>>75438630>>75438574>not using altrastoe mutilators
>>75440702Your body has to work harder to move faster which means you expend more energy. Your heart rate is much higher, your muscles work hard, etc.
>>75433179why do retard anons advertise whores OF for free?
>>75440740>Bandage your nipples.I was the guy asking how nipple chaff is even possible for years until I randomly got it once and never again.But my god that shit fucking stings
Former whale here, in normal-ish shape now; 5'11, 180lbs. I have loose skin from being a fat piece of shit. When I roon, it bounces around providing sort of a counterweight to my momentum and makes everything harder and more uncomfortable. Does anyone have any experience with this? How do I defeat it?
I don't understand why I get so fearful and anxious about running. I'm on my last week of B210K and I've ran 1 hour continuously before but I always get this anxiety over it. Maybe I'm running to fast/hard so I'm just bracing for the pain?
>>75440856>How do I defeat it?I'd go with some kind of binding - a tummy wrap or corset or abdominal binder
Is there any point in jogging as fast as you can as a beginner and steadily ramp up the pace? Or will that just fuck your knees and you should alternate proper running and walking?
>>75440856run with the wind and use your skin as a sail
>>75433016>EVERY - SINGLE - PRO - ATHLETE HAS MUTILATED FEET anon... you ARE wearing wide toe box shoes, right?
how the FUCK do I run a < 3 minute km / < 5 minute mile. is there some trick or do I just need to man up?
new goal. 10 mile run before the end of the year.haven't done 10 miles since I ran a marathon in 2019fitness is fine just need the legs to hold up. 10km this week then increase by 2km each week for a xmas 10 miler.
>>75440973>is there some trickGo faster.
>>75440981FUUUUUUUUUUUUUUUUUUUUUUUCK I'M TRYING
>hurr durr check out our fantastic offers! -40%!>all the sizes are either clown shoes or ballerina slippersI hate shoe stores. Good luck getting the jolly green giant through the door.
>>75433016Crazy bitch fuck china dick
>>75440985And we love you for it. Try harder.
>>75440973Run slow, and very often. This trains your aerobic system.
>>75440942Depends on a lot of stuff. But in short, assuming you don't follow any program, run as fast as you are comfortable with, both physicly and mentally. If stuff start to hurt, slow down and take the pace down a notch for the next run. If you dread running because you feel like you need to go 100% all the time, slow down and enjoy the ride. but try to jog all the time unless it hurts. That's my experience anyway. once you're in decent shape you'll pick upp the pace naturally. no need to go balls to the wall as a beginner. what matters is getting the miles in.
>>75438894is diss woman even reallooks fake afNOT attracti e
>>75440740Appreciate it!
>>75439906Nevermind the size 12 feels great. Foot musta shrunk at 30 years old, does that mean my bent duck got smaller too? Took this run super easy to feel out the half-size change
>>75433016the runningfastr plans are honestly awful
>>75440781>work harder to move fasterOK, this makes sense. TY
>>75441460Np and good luck. I ran my own first marathon this year and it was fun despite feeling almost like dying afterwards. Excited to go next year to a Half Marathon and another full Marathon. But now that I have completed at least one official marathon event I can feel comfortable knowing I can do it.
Tonight's run was fog, rain and mud. Ain't trail running fun?Also saw quite a few animals out and about, once I left civilization.>>75439088Finish it in good health and even better mood.It might be the first of many more to come.>>75440070I hope you find them comfortable.
>>75441368Corr blimey anon.She's some instagram whore. There's hardly anything 'real' about her both physically and mentally.
My heart rate ends up in the high 180s to low 200s on basically every run I do. I feel fine during and afterwards, but should I be worried?I weigh 150lbs and typically run at 7:30 pace for 3-5 miles once or twice a week.
>>75442138How old are you?That's what my heart did when I first started out, for a while. Just keep gradually adding weekly mileage, your heart will adapt. Unless there's something wrong with it.
>>7544237524, I've been running since I was 14.
Anyone know anything about foot orthotics for supple flat feet, supportive shoes, etc. that I should be wearing? I ran four miles the other day and my ankles were hurting. If I run with bad form my ankles don't hurt but then it messes my shins up
Holy fuck it's cold. I hate running on the indoor track but it's like 40F out when I get off work.
>>75433016i dont run but my gf does, might get her some shoes for running. reputable shoes for moderate jogging/running 5k/10k stuff?
Sub 19 5k. Let's go!!Feel like I could have gone a bit faster but idk. Still happy with the PB
>>75442884well done anon
>>75442884Mirin, I have been stuck on 23 for 2 months and I'm only 4 months into running. My noob gains have run out.
>>75442884I need to go into some 5k races. Feels like I never get around to running a properly fast 5K even though I've been running for a year.
>>75443046All my PBs have come from Parkrun, but I went to a track club the other day and it was amazing. And they do a timed 5k time trial every month. Finally gonna crack the 17 barrier I think
>>75430988Week 13, day 1. 2 miles in 17:05, 4 miles in 36.52, 5.5 miles in 52.26, 6 miles in 57.07. Assuming my maths are correct. Suffice it to say, I am going to reach a 10k either this week or next, if I so desire. I could've done it today if I marked out where I needed to run to beforehand, but whatever, and so on and so forth. These are probably my best times, nearly across the board. It was sub-50 degrees today, and I don't appreciate that. Late night / before bed runs seem to be my best bets. Cheers.
finished couch to 5k, ran a complete 5k uninterrupted, then stopped running altogether because i lost my job. it's been two months and i want to run again. is this going to hurt?
>>75440702Sports science is sufficiently shit that there's no definitive answer to your question, but the general wisdom is, yes, walking and running are about on par in terms of energy per distance. Some marginal effects from e.g. running form and gradients and fuel sources and heat/cooling, but it cashes out to not very much variation.Not strictly related to your question, but you might find this Wikipedia article very interesting: https://en.wikipedia.org/wiki/Transition_from_walking_to_running
for a track workout that is like 10x800m or 1km repeats, are you supposed to go all out? or how do you select your pace?
>>75444185you stopped running because you lost your job..?
>>75440702This is why going by distance is trash. Now ask yourself, who will expend more energy? A guy running for an hour straight, or a guy walking for an hour straight?
>>75444267because of the depression
>>75444185no, you can do the retvrn to 5kday 1 - 2kday 2- 4kday 3 - 5k
>>75443684Laying here trying to sleep, but if we're including the 10 minutes of walking before hand, then I have achieved 10k already. I don't really count this. This aspect of the chart could be improved, IMO.
>>75444272>A guy running for an hour straight, or a guy walking for an hour straight?Obviously running for an hour expends more energy. That's the goal of running - to save time. But that's not my question.
I have pain in the tibial muscles of both legs 2 minutes after I start running, and it gets worse if I keep going, i only have it when running or rucking, I started having it while rucking, pushed through it and after 30/40 minutes it went away but since I keep having it and it's not a random one off I dont want to make it worse.if I'm doing sprints or just walking I don't have it tho.I've had the first time probably 1.5 months ago but it was just when rucking, then i had it when running too so I knew something was up.it's a dull pain, similar to getting your muscles to exhaustion and being filled with lactic acid the day after.I have a good fitness level, I run 2 times a week + 1 ruck a week + 3 days bodyweight workout, been doing so for months now, I'm currently doing around 5:30min/km which is shit but its because I'm going slower due to this pain, when going at this pace I dont even have heavy breath at all, I talked on the phone with a friend for 30mins during a room and didnt have problems with breathing. anyone know what the fuck it is?>inb4 ask a doctor I'm also doing that but in the meantime I'm looking at all available sources
>>75444453thanks 2km wasn't so bad
I may have to rethink my "do intervals every day" strategy
>>75444779forgot to say I always do the same type of run, 9/10km and sometimes do sprints on the days I have bodyweight, 11×50m sprints with pause in between walking 50m back to the start
>>75444829>>75444779my problem is that not far from now I'll go to military selection, which is what I'm training for, and if I pass I'll have to run almost daily but eith this injury coming up at the worst time idk how to manage it
Calf heart attack in my right calf today, fucking hurts. Going to go hard with lifting/core exercises during my downtime.
re you sure it's not shin splints?Either way roll it out with a ball and rest it
>>75444928I've already rested 1 week but I still got it, problem is I don't want to slack on workouts when I'm going to be tested in some weeks but at the same time I cant keep working out or it'll get worse, I think I'll do circuits so I can improve my VO2 max without actually running
>>75444779super easy fix - no need for physio. just strengthen ur tib muscles. do tib raises like this every day it'll clear up and never come back. also focus on landing softly - like you're running on a lake with a thin layer of ice and you're trying not to break it.good luck.https://www.youtube.com/watch?v=mmLnKYwdDMM
>>75444990in addition to this, if you need some short term relief you should shin scrape/roll out. very intense and try to get deep into the muscle
>>75444249around 5k or 10k race pace. depending on number of reps and recovery time. once you've done a few you should be able to the judge the pace needed yourself. try something like 8x1k at 10k pace then adjust the pace and recovery depending how that goes. it should be hard but not have you hanging on for dear life. most people run way too hard. I've been running for 15 years and I still do it all the time. the first few reps will feel easy you need the discipline not push too hard. I've ruined many workouts by going too fast on the early reps.
>>754442493'30/km not a second slower
>>75444185I am the inverse I started running because I became a NEET again.
>>75444811nice, you got this. you'll be doing 5k again within a couple of weeks easily.
First run in 6 months, 31min to do 5k lmao. Back to being a NEET so tines should go down reasonably fast as I increase the mileage.
6k warmup at 4'30/km then 6x500m at 3'20/km with 90s rest. I feel weak.
>>75444812What do these numbers even mean?
>when the weed gummy kicks in
>>75445604D = distance for today's runE = total distance this week (sun-sat)F = total distance over last 7 daysG = average weekly distance over past 14 daysH = average weekly over past 21 daysI = time for today's runJ, K = pace and speedL, M = average pace/speed over past weekN-Q = average pace/speed over past 14/21 daysS-U = time to complete 1st 5K distance, and pace/speedV-AD = average 5K time/pace/speed over past 7/14/21 daysAF-AQ = same as 5K, but for 10KsBF = weight after runBG-BI = average weight over past 7/14/21 days
NEVER warm upNEVER stretchNEVER lift
>>75446378what the fuck bro why is your pace so inconsistent
>>75444779>>75444990>>75445003I have this and those meme exercises don't work, running is the only thing that can strengthen it properly and it goes away after you get in shape from running.
>>75446491also running faster stresses it less for some reason, I recommend focusing on running with your hips and getting your pace down to 8:00 per mile.
>>75442962>my noob gains have run outno they haven't. my 5k time was 20m exactly and I still got noob gains after that by increasing my mileage to 30-40 mpw. and my genetics are shit btw.
>>75438574
corrfinkin bout tryin da interval shidd tmoro
>>75444779Shin splints? I have shin splints in that area too. You can look up massages and stretches for it..
>>75446669they're not shin splints. I've had both shin splints and what he's talking about. shin splints are constant not just while you're running, what he's talking about is a muscle getting exhausted (except it's a muscle where doms is less noticeable/feels different, and it's a muscle whose purpose is primarily eccentric, so it doesn't feel like normal muscle soreness/weakness).
>>75446699>whose purpose is primarily eccentricactually I take that back, I don't think that's why it feels differentthere are certain muscles that for some reason are easier to get to a point where they just fucking hurt more than any other muscle. calf raises, tibialis raises and tongue circles (yes tongue circles) all allow this. they can undergo an intense amount of pain yet still be capable of contracting just as much. it's most likely because they are high volume muscles and they are being isolated. a high volume bodyweight squats doesn't achieve the same level of isolated pain because it's a compound movement and your ability to perform it suffers before you reach that level of pain. with the tibialis when running it basically feels like you've reached failure yet you're still capable of running for 20 more minutes while the pain just goes on. and then when my tibialis was sore, it didn't feel like normal doms but they were getting pumped up and worked just from walking for days,
Cold roon.
>>75444779>runs in cramped shoes that fuck over natural foot shape and muscle chain>be surprised he has muscle pain
just did cardio after only weightlifting for two years and nigga this shit is tight as fuck
>>75438684Do you want a little cushion or no cushion at all?
The parks department has been repainting the lines on the trails lately, and some moron stepped on it and then got yellow foot prints everywhere
>>75446747then why most people running eith running shoes dont have this problem
>>75446961not this specific one but they have other problems>>75440956
redpill me on interval training
>>75446967Fartleks are based.
I don't know any running science , I pretty much just go out and run. My question is , I have a garmin and its saying my peak heart rate is like 160 but I swear I'm running like all out for like a mile and I didn't even break 160? Is that a good thing or a bad thing. It feels like I'm dying but the tracker says "enh it ain't that bad" . my average resting lately is 55.
i think running... or more likely all of the sweating i do from running, is giving me acne on my face...
>>75446967don't listen to any nigga who tries to tell you about some "fart" stuff
I did some sproonts. Trying to get the speed back after some maratrooning.
me?I roon (Ryan Gosling drive pic)
>>75447271phwoar breddy quick
>>75447271>sub 4/mi pacewhy don't you just hold that pace for a mile?
>>75446563>my genetics are shitWhat leads you to claim this?
>>75447350Thanks>>75447402Ah, if only. I would be happy to hold that pace for 400m right now.
Wishing they had some accessible parkruns near me so I could improve my 5k times. Oh well, I guess I'm just gonna do my usual roooonnn today.
Let me ask you boys a question, Im training for a full marathon in December and have been making pretty solid progress, should be okay. The only issue I have is in the mornings I can barely fucking put my socks on to go out for my run. I'm normally pretty flexible, relatively and once I get warmed up it's fine. Is it what? Tight hip flexors? Psoas? Some sort of gypsy curse? It's annoying me.
>>75447895eat protein, take magnesium, sleep 8 hours, and stretch after your runs
10km rooooonn done. Incredibly dull gray and dreary weather. Looking forward to spring. Seriously debating moving to southern Spain lmao.
>>75447927Gotcha thanks mate
Hurt my calf getting out of bed in the middle of night for a pissc'est finitoday is a running day so we'll go easy and see how it is. probably be alright.
I ran for two minutes straight today :), last time I did it was 15 years ago in highschool
>>75444812I saw a bunch of herons today while running and I thought of you, speadsheet-kun.
>>75447609because I ran for a year in high school and was able to compare my progress to other people who were doing the same (terrible) training
>>75441877is that giulia? wtf why does she look so bad? she was fit
Need a hot roooner chick that helps me train a more consistent and fast pace to achieve good 5K time. Or local parkrun I don't have to drive / bus to.
>>75448362Nice one. After all, you've got to start somewhere
Morning lads, I'm having a pain problem. >rooning >serious pain stabbing and ripping right in my stomach >Yes, my food pouch stomach not my belly or tummy>it doesn't go away with walking breaks, it gets WORSE everything i stop running>i stop and it stabs deeply in my stomach, it twists and radiates into my core down into my bellybutton >i run MWF at 4:30AM>last Friday I drink zero water before my run or during my run>still in pain>Monday I drink no water before or during my run BUT I chug water the night before>much less pain>This morning all is well and usual except the cold wind ehipping me >out of nowhere I'm struck by the pain so badly I stop running and walk moderate pace breathing as shallow as I can>the pain is not in my side but is coming from the bottom right side (for me looking down) of my stomachWtf is this something I can fix or do I have turbo cancer
>>75448795never heard anything like that before. sounds horrendous
5k easyAchilles sore for first 2k. Then alright. Need to get that sorted so I can increase mileage.
>get off from work, sudden urge to shit on drive back home>take a quick shit, dont want to miss the daylight>go for a run, not feeling it, do 4km and go home>shart myself in the showernice try asshole
>>75448362wd anon
>>75448979So turbo cancer? How do I even ask a doctor about it without >it's cuz you eat>it's cuz you're dehydrated >it's cuz you're running wrong>I'm sure it's not that bad >just stop running then
>>75433080I am.You will recognize me by the unmistakable bond we share for posting in the same thread
>>75449282you have to be pushy with doctors. all they want to do is prescribe blood pressure meds and antibiotics, buy mansions, and lie.
did my roon, split it into quarter intervals this time, though I think I think I did an extra minute by accident. It rained the whole time, and my weight isn't going down anymore...>>75448409Nice, all of the herons from here migrated away for the season I think. Been seeing lots of cormorants lately though. They look kinda like the herons, except they're smaller, black, have bright gold beaks, and they float like ducks. I think there's some beavers around the river too, though it's hard to see them.
>>75433016>every runner is dyel tier>bros want me to join a run club to get skinny pussyGoddamn this shit is fucking harder than I remember, running at 160lb compared to 220 roided is completely dif.
What clothing is recommended for running in canadian winters? Particularly when it's windy.
time to run
>>75449382Can’t speak for Canada specifically but long sleeves, multiple layers, thin jacket/windbreaker, hat and gloves. Mostly you only feel cold warming up/cooling down, the actual run feels great. Wind is an absolute bitch, try to find a trail innawoods or at least buildings that screen the worst of it.
>>75449382Typically a base layer of tighter sweat wicking fabric, second layer of warmer heat capturing fabric, and when there is wind a third layer of wind resistant fabric. Depending on your cold tolerance the second layer will determine how bulky the clothes are. And if it’s not windy the third layer may not be needed.
Is a bowl of ramen after a run a good way to replenish electrolytes?
>>75448524>wtf why does she look so bad?Medical professional required level of personal insecurity would be my uneducated guess.Girl turned herself into a caricature. Ass, hips, tits, lips - all fake.Many such cases.Sad!>>75449501Why not just get something that replenishes electrolytes directly e.g. a sports drink and then eat normal food instead of that asian slop?
how important is sleep to make gainz both in running speed endurance etc and muscles gainz?I've got a fucked up sleep schedule since I've become unemployed, it's not that I sleep little actually, I might sleep 8/10/12 hours but go to bed at 4/5am and sleep till 14/15/16, so I get my 8h sleep, and rarely I actually sleep very little, just want to know if I've left any gains on the table due to my retarded depression habits
Do you mind the sun while running? I'd rather run in the morning because the temperature is best at that time, but I will burn my face then. Do you use sunscreen while running?
>>75449606>Do you use sunscreen while running?Just for my face, yeah. In the summer I go running along the beach where they have free sunscreen dispensers by the lifeguard stands so it’s easy to remember. A hat is also nice to keep the sun out of my eyes.
>>75449606>Do you mind the sun while runningNot really but you do have to protect yourself. Buy shit that's as has as high protection factor as possible and is meant for sports activates, meaning that you won't have to reapply it as often.>>75449594Sleep is very important for nay kind of gainz. Personally I find I am most rested when I go to bed before midnight.
>>75449654"activities" and 'any kind'.This is what happens when you are sleep deprived.
>>75449659Oh hey its Casca femboy.
I ran
>>75449606kek imagine being a temperature fag
Why is my heart rate so consistently 170+ even when my pace completely tanks? >>75447125I'm the opposite
>>75450103went too hard now you can't recover without stopping completely. half the posts in these threads are telling people to slow down. and it's the best advice you'll get
>>75450103ignore >>75450162you need to go faster
>>75448795Doctor time?
I'm sick in the 2nd week of my taper, missed my last two runs.It's over?
>>75433016is it really worth trading your fertility and sex drive for a bunch of running medals
>>75450665fuck tapering
>>75450665All jokes aside, yes.
>>75450574What if I'm afraid of doctors and convinced they'll tell me I'm imagining ny problems? And lacking $2k to drop on medical? I was really hoping you guys would tell me it was normal or my breathing.
I think I have anterior ankle impingement.
How do I know ok and normal knee pain from STOP RUNNING FOR TWO WEEKS YOU RETARD knee pain?
>>75451122It's Joever.
>>75451002Might be cheaper to fly to Mexico and see a doctor there..
>>75450694pregnancy is for poor people
>>75450694No, but most women won't realize this till its too late.
>>75451404That is so disturbinb
>>75433016If I am very overweight, how can I begin running? Currently, my fat inhibits my ability. Is it fine to push through and keep running?
>>75451683No. Walk for now.Injury will only set you back.
>>75450694
>>75450665Far from it. You'll do one of those magical "wtf I recovered and immediately ran better" things
>>75450694Why would you lose sex drive and fertility?
>>75451404>surrogatesmart! Is pregnancy and birth really an experience worth having? What if you have a career that is this dependent on the body?
>>75452286Don't have kids then. She will probably delegate education and care to someone else due to lack of time too. No wonder wealthy people are so crazy.
7x1000m at 3'30 pace. 90s rest between. Probably the hardest workout I've ever done. Fuck
>>75450665How sick to do you have to be to skip training? I'd have to be at death's door. Just run easy.
>>75449552>Sadtragic
I bought a massage gun. After using it for one day I can honestly say it's one of the best purchases I've ever made. Fuck I just wish I bought one years ago.
>>75452258look up what happens when women do extreme sport and go extremely low bodyfat for prolonged periods of time
>>75452659>tragicThat too.Thankfully, there is no lack of e-girls ready to degrade themselves for pennies.
>>75452863>Thankfullyjuden
>>75452875>judenYou better do something about them buttercup.It's your country they run.
>>75451683Stop being fat first. If you really want to work on cardio while you’re losing weight pick something low-impact like ellipticals, swimming, cycling or rowing.
New runner hereI recently started running because I noticed only lifting has left me with dogshit cardio.I am currently running just 2 days a week (on the days I don‘t go to the gym)Is this enough to make substantial cardio gains or is it absolutely necessary to run more often? I have conflicting information about this but it mostly came from people who are just running and not doing any other forms of exerciseIs there anyone here who does both and can explain? How do you fit it in your schedule without neglecting one or the other?
>>75452292>education and careLike everybody else does. Schools are daycare, too.I hope she will be an active and important part of her child's life. Delegating some aspects of care and education is fine.
>>75452982I do both. It's about asking yourself, what's your goal and how much time can you commit to it? You may not have the time to be both ultra-stronk and able to run a marathon, but surely you can get pretty buff and still run 10k a week.For me, for example, I optimize with my schedule. I'm lucky, I WFH and have a treadmill, so I run a couple times a week during my work downtime, and I limit the total time to 30 minutes (increasing difficulty steadily by upping incline and speed, though). I lift in the evenings when my wife and kids have gone to bed. This is what works for me.Find what works for you, and be realistic about your expectations.
>>75452982If you’re starting as a total cardiolet, two days a week will definitely give you gains. Like you won’t be *fast* but you’ll be able to feel comfortable doing cardio stuff like 5ks or hiking. Personally I do lifting 2x a week on the same days I do light recovery runs, but the point of that is to improve my running so it’s not really comparable to what you want.
>>75452982the thing about being a hybrid brah is that you will be mediocre at both things unless you fully commit to the lifestyle and/or roid up.as long as you're fine with that you can absolutely make gains at both and the nice thing about doing hybrid is that you can do a few months focusing on cardio, and then rebalance later to refocus on lifting. 2 runs is enough to make progress but it depends on your goals as the posters above have mentioned.
>>75452286>>75451404>smartif they arent her eggs, they arent her kids
>>75453235you can implant an ivf'd embryo into a surrogate, so it literally is her eggs and husbands sperm, just using the surrogate as a host body. kinda freaky if you think about it.
>>75452367i did this exact same workout this morning but at 4:15/km which is pretty fast for me. holy shit was it a grind. next time i'll do 800m intervals i think.
>>75451698Alright. I’ll begin by walking. At what weight is it best to begin running? Or is it more of a “when I feel uninhibited” thing?
>>75453278>At what weight is it best to begin running?When you hit healthy BMI range. Or you can probably get away with being little over it but the point is to not pressure your joints, and even a few pounds adds up to big psi on impact
>>75452863>her back skin looks like hag chicken skinEEEEEEWWWWWWWWWW
>>75453278what is ur height
>>75453313What is wrong with you nigga?Why are you typing like a 40 year old crossdresser?
im the tibial painfag going rooning rn, hope I dont get it but ik I will, in which case I'll do sprints
>>75443684Week 13, day 2. 18 running, 1 walking, 18 running, 1 walking, 18 running. 46 degrees. 2 miles in 16.37, 4 miles in 35.21, 10k in 56.58. I'm dizzy and the world is somewhat spinning. The last 2 miles were killing me. I stopped to walk like three times. It was on mile 4 when I still had some time to banged out the additional .2 miles for the 10k. In the realm of a 6.5 MPH pace overall. I wish I could've powered through the last 2 miles, but I've accomplished the stated goal. I'd like to get this all recorded in an app, but I'm not the type inclined to make an account on things and I'm 2:2 with apps that want accounts. I'm the most generally physically fit I've ever been and I've done it all homeless. Radical. If I can do now what I have done living out of an SUV, anyone who so needs inspiration, here I am. Best of luck, boys. I'll crank out a 10k in boots sometime while I'm on this chart, but at least for a little while I'm going to keep doing this in 15 dollar shoes. 89 days to go from barely able to run a quarter mile to accomplishing a 10k in just under 57 minutes. Not too shabby.
>>75453753I need to stop dragging my fucking feet.
>>75453679Maybe cause your projecting what you are doing onto them? I don't find whores hot, I have standards.
>>75453753why are you homeless?
>>75453847I'm clinically insane. The longer answer, I consume almost nothing and want nearly nothing material. I also don't like people that much. I refuse to labor for the consumption or ambitions of other people. 3 continuous years in December, give or take, but longer still if you consider broken up all throughout my life. I consider myself more of a societal conscientious objector. Outside of rooning, we will have very little in common. All in all, everyone needs to pick up the pace. It'll be embarrassing getting paced by a bum. I joke, mostly. This is the last chart, and I hadn't planned on running this far but someone posted it after I finished the other one. That's why I'm on week 13, day 2. I'm still going unbroken from what I originally did.
>>75453894>I consume almost nothing and want nearly nothing materialbased tbqh. I'm considering living in a van for 6 months as a trial
>>75447341Based
>>75447341Why did you just post the picture with this post though?
>>75441853Fuck me, what a roon.
>>75453975It's not difficult. There's public parking in places. It's not ubiquitous, but if you can find a place where you already live, it's really just mental. The place where I do is public overflow and used for events, but it's in-town parking. Drive around your area, look for where posted signs are and what kinds. Never once had a problem with the police, and I sleep in a trunk. If you buy an older Ford van, get info on the spark plugs. There's issues that can be common where you might have to get a part machined for it in relation to them. Manufacturing issue. Otherwise, nothing comes to mind. Was going to buy one, didn't have the scratch at the time.
>>75453802post body
>>754533245’4Currently at 200 pounds
>>75452367corr well done frenpropa good diss
>>75433016shes 33 or something but based of this picture she could be 48
>>75454046What does my body have to do with my opinions?
>>75440785>I was the guy asking how nipple chaff is even possible for years until I randomly got it once and never again.Literally me. Having scabs on your nipples is not fun
So if rest days are important, and to recover from running you should have a 24 hour break. What's stopping me from running for an hour starting 9am on Monday, 10am on Tuesday, 11am and so on so I can run everyday with a 24 hour rest inbetween, it should be fine right?
>>75440730india summer is so damn hot>>75445421went back again today to do garmin coach fitness assessment and legs still felt sore. I have a long way to go to get to my former shape.
>>75454392it can take a week or more to fully recover depending on how intense you run, but you can run every day anyway if most days are easy.
>>75454015>>75453894how do you get the money to live?
I've been running for about 2 years, but ever since this past summer I've been struggling with plantar fasciitis and it's been depressing. I try and do various sorts of things to alleviate the inflammation, but as soon as I try and run again it comes right back. I've been to the doctor's about it but they basically went "just stop running lol" but I'm bored and sad I keep having to stop a hobby I grew to really enjoy, just as I was starting to see good progress on both my distance and time.I don't know what initially caused it and I don't know why it keeps coming back. Just been sad about it.
corrdid a couple quick fings today to test myself afta very long period of aerobicmaxxin' and recent knee injuryHOLY FUGGdid like diss stretch of pavement which i used to do hard threshoold intervals onholy fugg. did it RAPID. fing is that i felt i was going 8-10 seconda slower than i actually was. Propa relaxes in legs, arms etc. felt easy. incredible what aerobicmaxxin' doesalso did 6 hill sproontsnot only was it like 3-2 seconds faster than usual but break was much shorter too and didnt feel like propa breathless at topwiwbeggars beliefand when i say aerobicmaxxin' i dont mean easy roons but like doing long sessions with hard running in it and extended rooning at tough paces over long periodpropa mental dissthese long roons i fell in love with through beautiful parts of city involve EXTENSIVE hills as well which may also why the hill sproonts just felt SO much easierpropa beggars belief. like imma hafta be finkin that aerobic hill work is probably a lot more beneficial than hill sproonts overall, at least for longer distance rooninglike one of the sections on these long roons is an extensive like 6 minute bit constantly going up steep. almost like a threshoold interval but up a hill. fink that helped a lot.
>>75454693run on grass maybei used to get mild plantar shidd but as with all the other pains i used to get wiv running just ended up going away the more experienced i gotlike when i used to not roon as much used to get so much pains. but accumulation of rooning volume and ability over time fink gets rid of it. maybe requires strength training too in legs thougj etc
>>75454144good lord stop spammin diss bint
>>75451122phwoar propa good kittingtonshire diss one hafta be said innit
>>75454144that kid is going to be abused. how are you supposed to love a kid you didn't give birth to? satanic.
>>75454693In addition to arch stretches I had good results from doing calf raises. Took a couple of weeks off running to focus on strengthening and that was it.
Leg day is for bitchesReal men do sprint day.Soreness level does not compare.
>>75453802Your "standards" are completely irrelevant.I am asking why does a grown ass man use "EEEEEEEEEWWWW" like some prepubescent girl. >>75454134>>75454981>>75454995>>75455029Egads! The Norf FC is here.>>75454693Unironically just hit the gym. You are too week for your workload/speed training.Focus on strengthening the whole kinetic chain.Other options are kettlebells (which I personally use) or trail running (in which you substitute picking up heavy things and putting them down for running up hills and going down them).The point here is to get stronger.
>>75455236I've been hitting the gym/weightlifting the entire time I've been running. I would run and then lift weights after.>>75455203I already do these on leg day but I guess I'll do them more often, thanks.
Did 7mi with 2.5lb wrist weights in 1:07:58. Hat and gloves weather :(
I'm not a big runner, more of a lifter, but I figured you might know this: in the last 3 days or so I've noticed that when I squat (not at the gym, at home to stretch or something) there's this grainy sound coming from my knees, sounds almost like there's sand moving in an hourglass. I don't feel any pain or discomfort nor have I ever injured my knees but I don't remember hearing that sound in the past so I'm a bit paranoid. Mind you, I'm not talking about those joint snaps you can do every now and then, it really sounds like grains moving.Am I right to be concerned?
>>75455236>I am asking why does a grown ass man use "EEEEEEEEEWWWW" like some prepubescent girl.Grown men don't express disgust? This is news to me, though I'm not surprised you think that considering the gutter sluts you are posting.
>>75455236I still can't believe there are people that find women maiming themselves hot.
30+ yo rooner/lifter trying to get back in shape. Think I started in mid September. Just reached my first short term goal of a 20min/2mile. Going to stretch that out to a 30min/5k hopefully around the new year. & with any luck be in a 5k shape for a fairly famous 5k event in my area around St. Patrick's.
>>75455432retard can’t step into the 21st century bodies are canvases
>>75455713Sorry, I don't date trannies.
new>>75455934>>75455934
