>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.pnghttps://i.imgur.com/qNJIy.png>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/>Performance calculatorshttps://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorPrevious: >>75519641
>strava grouphttps://www.strava.com/clubs/289778
>>75543916>they're just like me
>>75543916So how does this work, the slowest anon gets run down and raped each week?
>>75543871All these women are DYELs
>>75543871In my country unwed female runners are not allowed to dress like this except in front of their husbands
>>75543916shan't be joining that group
>>75544293didn't know they had internet in Afghanistan
>>75544377I live in trump’s America
>>75543916>Look at activities fees>See Mexicans and sand niggersNo thanks, chief
Imagine if they made a yogurt that’s more effective than steroids and did make target advertising like those mid 2000s lesbian yogurt commercials
NovaBlast 5's are treating me well.4km run in 31c heat
>>75543871About to turn 40 and I'm still in good shape. I used to run 10 miles a week when I was in my 20's.Now I'm trying to run again, 3 or 4 miles at a time, and when I do both my knees get really sore after. Like sore for several days.What do I do?
>>75544485Run trails or grassRun less and build it back up slowly
>turned off autolaplife is better
>>75544387I wish
>>75544485I'm 42, started back running at 39 and haven't had an injury yet. I'd say you if you aren't overweight you should do what this guy >>75544529 said and reduce volume and intensity and build up back up. I would recommend finding a training plan for beginners and making the most of the short time you have left in this earth to train.
Guys I walk and run weird, shit's like a waddle, you gotta help me!
An Olympian ran on the trail that I run on every day. I thought that was interesting.
I did 6 easy tonight. Not worth posting. See you all tomorrow.>>75544221Are they DYER though? Nope, didn't think so.
>>75544930I get brutally mugged by an Olympian marathon runner almost every morning.Cunt has a YouTube channel and does Z2 runs at 3:50 per km.Fuck you Stephen.
>>75545433kek, well it gives you something to go harder for anon. you'll probably never beat the cunt but you can try. out of spite. the best reason to for anything.
>>75545433https://www.youtube.com/@stephenscullion262kek is it this guy?
1600 down to 800 reps. 90s break. Tryna keep it under 3'30/k pace. Fuggin hot out
>Half-marathon on Sunday>check the weather, the week before>-3C>re-check the weather, four days out>still -3C, but it will also be snowing.I'm afraid to check again on Saturday, with my luck it will be a blizzard.
>>75544930>>75545433I've got a high school kid in my neighborhood that has placed top 3 in state XC the past two year and won state 3200 meter last year. The guy does his z2 runs at about the same pace I run my 400m repeats. He just signed to one of the top universities for XC. I get a kick out of seeing him zip past me on Sunday mornings.
>>75545597Gives good advice, like a dick.Says hi as he zooms past too.Cheeky cunt.
>>75544485And get some good running shoes. Don‘t select by brand, advertising or price; get your feet and running style measured (pressure plate and video at least) and buy the two best fitting pairs from different brands.Over 50 now and started running again last Juli. Last serious runs in my 20‘s, also. Burned through 2k km, four pairs of shoes and countless toothnails since last year.
>>75543916this Zach lad running 130km a week at a decent pace
>>75545597I listened to his podcast before. Rambling schizo. The lad is headed for a mental breakdown. Serious runner doe can't argue with that
Morning run done
>>75546186
>>75546131yeah i get severe undercurrent of depression vibes. guy seems mentally unwell. i like his content though and he's a sick runner.
>woke up>knee hurtswell, I guess it's back to the elliptical
>>75546186Witnessed
>>75544930corr cute kittyhamptonthawe-on-nazewhich olympian?
>>75546360Nikki Hiltz. Not a fan of her. She's one of those they/them people but it still surprised me that she ran at some point where I run daily.
>>75546244same but my ankle...... I pray recovery for both of us!
>>75546483shes indoor world champion isnt she
oh got silver. thought she won it
>>75546209I remember when his gf left him and he basically posted a long emotional video of him taking an L.
rooned 2x25 minute 4ks today. idk if im going to improve much this winter. i like that this speed/distance doesn't make me tired.
Knocked 25 seconds off my 2 mile PR today and I wasn't even specifically trying. Decided to not pay attention to my watch HR and just kind of do a ~5/10 intensity based on feel. 22:15 today. Still bad yeah I know but from where I started, it's a lot of progress.
>>75546013I just watched a video about his diet after stuffing my face - what an asshole, doing everything right.>>75546244Why not focus on injury prevention and strengthening yourself instead of running on those things?>>75547195Congrats! Keep pushing.
>>75547430>Why not focus on injury prevention and strengthening yourselfidk how
What is the purpose of a running jacket when they don't even have hoods? Also, where can I look for one which doesn't cost hundreds?
morning joog. watch told me not to run but I can't just not run ya know?
>>75547459>idk howNigga, I am about to loose my composure up in this bitch.A simple search consisting of "knee pain exercises for dummies" will net you a shitload of guides and exercises. Bodyweight, kettlebells, barbells, hill running, the list just goes on.>>75547746The watch is a good servant but a bad master.
>>75547881SEX SEX SEX SEX SEX
Should I start considering taking nicotine with runningI don't smoke.Currently training with None 2 run program.
>>75548053Separately from the operant conditioning, nicotine's a plausible performance enhancer. Caffeine definitely is.
>>75543871Running 5 miles at 31 minutes four times a week. I had a pair of Hoka Clifton 9s, but the insoles got whittled down into nothing after only a few months. Should I just get another pair, or is there something better for what I'm doing?
>>75544221They probably exercise their core and legs and nothing else outside of cardio.
>>75548053I enjoy a nice pipe after a run, very relaxing.
>>75543871I've been sick for two weeks, can't afford to roon. I'm been feeling horny as fuck.Do you think running reduces the libido.
>>75548091Caffeine makes exercise more interesting/tolerable because it makes you high. I would bet the long term effects are quite negative.It is a pleasurable drug though, I understand the cope from coffee addicts.
>>75548017Nigga, what did we say about posting niggers?>>75548053That guy sounds like a colossal faggot, as do people who post twitter caps.
>>75548276Depends on how bad your diet is. Most runners have horrible diets, and yeah your body is going to not be able to cope with running stress well and shut down reproductive function when fed slop.
>>75548892>Most runners have horrible diets[citation needed]
Got hit by a car today bros while I was on my daily run. Knee is fucked, doc said hyper extension and I feel like its downhill from here. How do I cope? Just back to bulking I guess. Pissed because I worked up to 6 miles a day and feel like its out the window.
>>75543871Ya bitch fuck china dick
>>75546125That’s me haha, this is the run I went for last night. It would usually be faster but the roads were slippery cuz it snowed
>>75548993It's common sense. Not even worth arguing. Running doesn't need to deteriorate your body but it does many runners because they slopload up nutrient sparse foods all the time.
When I hit the last parts of C25K should I gradually up the pace every time?Also, do you drink protein shakes, take creatin, or follow any kind of nutritional plan? I'm a skelly so might not get appropriate amounts of anything.
>>75549593I drink protein shakes but I also do light lifting and just like the taste. I doubt it's significant to running compared to the rest of your diet (and if the rest of your diet sucks then I'm sure you know what to change).Sure, keep trying to increase pace and distance (not necessarily together). The good (and bad) thing about running is that it never gets easier, you just get faster and can go further. It's all commonsense bro, eat better, run more consistently and keep pushing yourself. The only counter intuitive thing somewhat is that a varied type of running is apparently the best, some fast runs and some long slow runs.
i'm really struggling with energy levels. i lost like 5kg and my 10k time went to shit. you'd think i'd run faster with less weight but i seem to struggle with metabolism below 20%bf
>Do a roon>Can feel the strings above and under my kneeIt doesn't hurt, I just feel them. Hopefully this isn't a red herring...>>75549061Ouch, don't let that fuck you up. Get back to it next year, we're always here
Cold run
>>75549061That sucks man but you'll be back. Fitness will come back quick enough because you have a good base level fitness from all that running. Make sure to rehab properly to avoid any issues when you get back running.
>>75549679Losing weight most certainly will make you faster unless you've starved yourself or something. Make sure you're fuelling right. Don't be worrying about your times on a daily basis. Get a few good weeks of training done and then go smash a 10k.
>>75544221...they're elite level in their sport. It's very difficult to be elite in distance running while carrying muscle mass, since it essentially means you're needing to exert more energy to travel the same distance. It basically slows you down. The same reason that most boxers don't carry excess muscle mass.You can enjoy running up to a fairly decent level while still having a reasonably muscular physique. But if you want to get elite times extra mass is your enemy.I'm sure you knew this already mind
Does swimming boost rooning powers?
>>75549923absolutelycross training is the running cheat code
>>75548892I have a good, diet. I cook all of my large meals. No slop for me.
I'm building up on the treadmillToday I did 5min 5kph15min 6kph10min 5kphSoon I will be at 5 min kph20min 6kph5min 6kph
>>75549061How did it happen? One thing I always do is run behind cars, never in front unless it's a big intersection and I have the walk symbol
>>75549243Source?
>>75550126That anon is a fucking dumbass. Why in the world would dedicated runners not keep their diet on point so they can optimally function in the same way dedicated lifters do?
>>75550430Plus, it’s RUNNING. Why would any regular runner choose to eat junk that makes them feel bloated and sluggish? You want to feel as light and fast as possible.
>>75550430>That anon is a nigging dumbassStay mad, or fix your diet, idc>>75550419My common senseThis is what many of you will look like at age 50.
Thanks for getting me turned on to running guys. I feel vaguely high at work now.
Is all running clothing pretty much the same when it comes to quality? Like NB/Adidas/Nike? I usually wear Adidas as a eurofag but all of the running clothing is covered with branding.
>>75550633I have Nikes shorts I have kept for now twenty years
>>75550605>Thanks for getting me turned onyou're welcome :-*
>>75550654I thought modern nike products were supposed to be dogshit for QC?
>>75548993It's projection. That anon has a fat person's soul and no amount of running has been able to change that for him.
>>75550732I lack modern concepts I just buy amazon sloppa for anything that ain't shoes and cold weather gear
Anyone deal with post nasal drip while running? I only get it while running and it's worse in the cold. I try blowing out snot rockets, but it's too much. I start gagging and dry heaving from the snot going down my throat and sometimes it makes me stop my run to deal with it. Today it happened and I just focused on powering through. I know I look like a nut, running through my neighborhood dry heaving and blowing snot out of my nose.
>>75550732Never heard anyone say that. I don't buy them because they are grossly over priced but I'd expect the quality is fine. I have mostly Puma and New Balance stuff these days which are also over priced but you can always find a good deal on them.
Meant to go easy today but it was fucking freezing so went hard to warm up. I don't know what I've done to my watch. Mile splits but pace still km
>>75550864Is that kilo or mile?
>>75550866I wasn't running sub 4 miles lad
>>75550806Yeah I just bring a tissue or handkerchief.
>>75550864>Meant to go easy today but it was fucking freezing so went hard to warm up.I know that feel.
Alright I started doing some of these like that kneesovertoesguy recommends, though I'm still doing them with my front foot on a platformHopefully this fixes my knees
>>75551045a crippled lad I used to used to play football with got back after following this program. both his knees her fucked
>>75551230>both his knees her fucked....I hope you meant to type "were fucked"Anyway, I guess it feels good to do this, and I can feel some more flexibility coming I think. I still can't do a deep squat and keep my heals on the ground though...
>>75552141He's just trolling, he finds this kind of thing funny. Admitted it in a previous thread.
>>75552141yeah he stopped playing for years and now he's back.problem is you have to stick to it when it's boring as fuck and takes weeks if not months of doing it every day. obviously worth it if it fixes your injuries
corrfinkin bout dem kittingtonshiresdare i say not?
>>75543871just failed my first run ever, i was going for 36 minutes (i did c25k easy and didnt like bridge to 10k so im kinda doing what my cousin recommended me to do) and did 30 minutes the other to days rather easy, but tonight i didnt wanted to run after 22 minutes even though i was not tired and right now i still wanna run, im just being a faggot? (i know the answer is yes) maybe i shouldnt give it too much thought, right?
>>75552898I've been running for years now and I still cut a planned run short from time to time. I don't think it's a big deal, but it's not something you want to make a habit out of. Giving up gets easier the more you do it.
Ran 60 miles this week. Most I've run in a week yet. Just trying to build up mileage and maybe one day do a marathon
I have 480 miles on my Boston 12s. Should I retire them or keep putting miles in? I’m a light runner at 150lbs. How long did your bostons last?
>94% humidity>forgot my water bottle>car seat drenched through from ass sweatyeah..
>>75553861check the soles. modern shoes are very durable
>>75553861Retire them at 500 miles and get a new pair if you like them. Saucony Endorphin Speed 3 were my go to shoe. I have multiple pairs (three) that I took to at least 500 miles. On my last one now that is at 70 miles. I will sadly move on and maybe pick up a pair of Speed 4 when they go on sale.
>>75554070it's so expensive if you do a lot of miles
>>75550866It is 1 mile's worth of kilometers (1.609344 exact, rounded to 1.61 km). As an old XC runner from the US, I appreciate it!We didn't have 3 mile or 2.1 mile (AKA 1 mile to go) splits when I ran 5 km for XC. I probably would have paced myself better if we did.Big XC day today, Nike Nationals and Foot Locker West regionals!
>>75554112you gotta keep an eye out for deals. I go to a weekly run club operating out of a shoe shop - we trial a different shoe every week from their sample rotation so I get about 10-15km per week of mileage for "free"
last night I went for a run for the first time in 2 years, this time I decided that I will take it easy for a few months and go at whatever pace I feel like instead of pushing myself, so maybe I'll finally manage to stick to it.I did 6k with a one minute rest at the halfway point, took me 40 minutes but whatever. The first 10 minutes in the cold are pretty tough, but once you're warmed up it feels surprisingly good to run alone in the freezing dark
>>7555358560 miles is more than most people who run a marathon do. Try doing a couple of shorter runs during the week then a longer run at the weekend. Something like 8,6,8,8,6,12
>>75553987I'd be more worried about the foam than the soles. I put on an old pair to run in the rain the other day. They were completely dead even though they look fine. Into the bin they go. Speaking of shoes, delivery just came of my Puma goretex. Looking forward to testing them out tomorrow.
>>75554415its fine running in dead foam desu
>>75554988This post was sponsored by the Physiotherapist's Union
Filthy weather today, 80 km/h gusts and rain that stung like hail. 5 km at ~HM effort at the one parkrun that wasn't cancelled due to people being pussies about a bit of weather, and another 7 km easy to warm up/cool down. No hip pain at pace, so I think I'm healed up just in time for the training block for a spring HM.
>>75552310Today my quads and glutes feel sore, so it's doing something. My knee hurts a bit too. I might do another weight session and then try walking on a treadmill for a bit after wards.
>>75543916how do you calculate those?
>>75549170nice one day I will run 7 feet 16 inches a mile too.
>>75555004lol people have been running professionally for decades without sophisticated foamyou, sirare a s.o.y.lent gen z virginoid
My Chad friend invited me on a 50K ultra this summer. I'm fucked. He swore that it's "mostly speed hiking with some light running in flat and downhill sections". I think I'm going to die.
>>75555530dont do itdont troon out
>>75555585ThisThere comes a point where running ceases to be beneficial to your health and fitness and becomes an unhealthy masochist ritual for ex-addicts and people with mental illnesses. Steer clear of ultras and people that run them.
>>75543871Walking anon here. I no longer have any serious pains when walking 20km but that's my mental limit. I still haven't bumped into any old acquaintances worth talking to, just the anti social types I should avoid. I have no issue talking to the occasional tourist that asks for directions, I usually walk with them for a few minutes chit chatting so it's not like I'm incapable of communicating with people but I can't find people my age that I used to know in the past in public. It takes me about 2 hours to reach anywhere worth walking around so I'll switch it up tonight and take the train straight into the city centre and walk around.The wind is screaming, I don't know how bad the weather will be, but I'm going to take a quick shower, go for a walk in about 45 mins and see if today is my lucky day before calling it quits around 10pm.Worst case, I walked 15km+.
>>75555585>>75555689But surely if I'm borderline walking the whole time, it must be significantly more doable? I'm visualizing it as a Really Long Hike, but maybe that's retarded. Also consider the guy a dear friend and I don't want to back out on him for that reason.
>>75555530don't do it. ultramarathoners are mental midgets and should not be rewarded
>>75555477Who said anything about sophisticated? Any normal pair of shoes is good enough. People have been getting injured for decades from running in shitty beat up shoes. A new pair costs as much one trip to the physio. OR you can stay being a scruffy limping hobo.
>long run on treadmill at gym because rain>it's hot and I sweat my balls off>didn't notice my nipples bleeding thru my shirt after 2 hours>thought all the cardio bunnies were mirin me
>>75555530i've walked that distance just to see if i could. you'll be fine
Someone throw me a pace to do my easy runs atI've been running for half a year or so, coming from a completely sedentary lifestyle priorCurrent PRs(10/10 efforts): 1 mile: 7:483 miles: 30:09My 3 mile time should be better according to what I see online, so I think I need to focus on longer distances more now
weekend longy
>>75555856they were admiring you and getting wet thinking about your ability to run through the pain
>>75556130>I think I need to focus on longer distances more nowYes. Do longer runs i.e. 10km (6.2mi) at 6'30 - 7'00/km pace (10'30 - 11'15/mi)
>>75556360I'll start trying to work up to that, tyThe farthest I've ever gone was a couple weeks ago, 4 miles at around 14'00 average pace(had to walk here and there, especially at the hills)
>>75555773If you feel obligated to do it for your friend, go ahead. I would just caution against making it a thing YOU do.
>>75555790nah nah nahyouare just a roonlet
>>75555773>yehh its just a 30 mile hikekek kafkaesque that this is your mental process
>Shit>Tummy ache during roon>But manage ~8km in 45 mins (pb :D )>Shit afterwards againThis is getting really old, can the stomach stop doing the harlem shake for ONE HOUR
>>75556900>old enuff to remember the harlem shakefuggin ell we got a bloody boomer over here
>>75556304Pretty chill heart rate ngl
>>75553894150 liter garbage bags placed on the seats would help with that.>>75555689>>75555774Where is all this hate coming from?>>75556900Maybe change whatever you are stuffing your face with?With food with less volume, less fibers, something easily digestible.>>75556304That's fast.
>>75554112I wear lightly used altras from ebay. People wear them once and hate the zero drop so there's a lot available for cheap.
>>75548276In my experience, strenuous exercise will reduce libido since your body is busy recovering. Cardio burns energy. Your body needs to dedicate energy, particularly fats, to produce testosterone and sperm. Any M.D. anons, please correct me or add details.
>>75555689If I do an ultra it will be a scenic course and more of an "adventure" than an all-out race
>eating apple>no apple in hand>wonders where went>remembers already ate itbloody ell fink im getting thr alzheimerspropa kafkaesque diss shidd
>>75543871Is there some kind of trick I'm missing out on when using only nose breathing? I notice its way better but I immediately get a runny nose and it becomes unusable and I go back to mouth breathing.
>>75557755Idk I only use nose breathing as a tool to force myself to run slow on easy days. Once I creep into medium pace it is unpleasant so I know to slow down.
>>75556368>had to walk here and there, especially at the hillsDon't worry it's ok to walk :)
this is becoming a problem
>>75557904Now THIS is what a serial rooner looks likeJust be careful you're not exhausting 10% of your shoe's lifespan in just a week next time
I managed 25 min run twice on C25K but then I skipped one running day and next run failed at 15 min, what's going on? Same speed so I'm either sick, ate poorly, or got a lethal case of weakmind.Breathing felt hard and being asthmatic I've got a bad habit of using that to pussy out of exercising. Didn't even do my usual cope walk to 30 min felt too exhausted.
>>75557755How is it better?
>>75558152Some runs are just like that. Could be the weather or something you ate or shitty sleep. You can just repeat the same run next time and keep going.
>>75549841thanks anon. what do you recommend to eat for rooning? I'm used to bodybuilding diets where i just spam eggs and whey powder.
Nice hilly 10k in my new shoes. 10 miler next week on a flat route in my race shoes so should be able to hold that pace and break 1 hour reasonably comfortably. Certainly have the fitness just not used to the longer runs. >>75558383I just keep it simple. Carbs before and protein after. Today I had two slices of toast and banana. Sometimes oats, sometimes a bagel.
Today's run is going to be dedicated to the fall of Bashar's regime.
Why is it so good to run while high? I just love to smoke me a joint and run 10k. It locks me in flow just from the beginning, I don't need to heat up and run several km's before I flow.
2nd week of c25k, had to give up on a run because my right outer shin hurt like a motherfucker. it's done this before but this is the first time that i had to give up because of the painany tips? my form is probably bad so im planning on working on that but im curious if anything else could help
>>75558893I do this with a weed gummy sometimes.
>>75553987Any Brooks fans here tried the Ghost Max? I’ve found them very comfortable, but the outsole has worn down much faster than expected. I’m gonna go back to the Glycerin.
How often should you test your max HR for zone training?
>>75554988Not true. >>75555477Also not true. Professional runners are the ones that get first dibs on new shoe technology.
>decide to try using an albuterol inhaler before my max effort 1 mile run today>previous PR from last week RPE 10 7:55>today RPE 9 7:35bro what the fuck
>>75559283My wife has an Albuterol inhaler. I was planning on trying to break my 5k PR the last week of December and was contemplating using the inhaler. I wanted to try it out on some intervals first since I've never used an inhaler and I've read it can give you tachycardia and palpitations.
>>75559314I used to have really bad asthma as a kid, but I haven't used an inhaler in probably 12 years.I'm not sure if it would help if you don't have the issue. One puff won't hurt you though. A lot of albuterol just feels like chugging a bunch of coffee in terms of jitters/palpitations. But one puff shouldn't cause that. I read online that people who only have minor issues tend to use it only before speed work or races, so I gave it a shot today(PR mile is speed work even if it's slow compared to some of the people here)
Frick stretching!!
Anyone have experience with Hal Higdon Intermediate program for running a marathon? Also, the only speedwork is every other week where you're supposed to run "race pace" for a maximum of 13 km. But marathon race pace for 13 km seems pretty slow/short, no?
>>75559460>Anyone have experience with Hal Higdon Intermediate program for running a marathon?It worked on my machine (I broke the 4 hour limit with it last month).I was trying advanced but wasn't able to maintain it, and downgraded to intermediate, it really depends on your own status.
>>75548053That's some chaotic good type shit
Been a week or since last run (too cold/icy). Felt good to get back out.
How much rooning do I have to do to get my 5k time under 18 minutes?
>>75558838allahu ackbar my friend
>>75559112Recently got a pair of Hyperion Tempo and they are great. Might switch over to Brooks since Saucony's uppers became so shit in the last couple gens.
morning run>>75559697about 2 minutes less running but faster
>>75559480What pace did you run for your training/pace runs?
How much does weight play a factor in speed? I did my 5k PR (17:38) at 79kg but I want to get under 17:30 and possibly lower. I'm toying with the idea dieting down to 75kg. I'm 5'10 if it matters
>>75559963I ran like 8:45, so a bit faster than the actual pace I was shooting for.
Got a 5K coming up this Saturday, aiming for under 25 minutes. Can't wait to see how it goes
>>75559989Good luck anon :3
>>75560018Thank you anon <3 I'll do my best
What watch do you guys use?
>>75560077fenix 7x
>>75560077pace 3
>>75560077forerunner
>>75560077venu
>>75560077rolex
>>75559964For 5 km, about 3.1 miles, 2 seconds per mile per pound. 6.2 seconds per pound. 13.6 seconds per kg for 5 km. 2.72 seconds per km per kg.
Does anyone use instinct watch?
>>75560130>not saving grams with a Richard Mille
>>75560146Interesting. By this metric I could go sub-17 by cutting down to 74.5kg.
>>75560077Garmin Forerunner 55
>>75560077vivoactive 4
>>75560253Garmin users are redditors
How important are rest days?
>>75560587The Forerunner 55 actually does everything I need it to and is accurate. Battery life is great and I've had it for over 3 years. Don't really need the higher models because I don't care for the extra features.
>>75560077pace 3, switched from samsung galaxy 5 and its so much better
>>75560636Really depends on what you’re doing. If you’re just a casual runner that does 3-5 miles around the neighborhood, you can do it every day. Not all of us are training for marathons and stuff.
>Saturday run>25° F and icy as all get out so I'm going slow as hell>Feet are cold and hurt like a mf>They get all stiff >Have to do the walk of shame back to carShit, should I have tried to press theough it?
>>75561164>>Have to do the walk of shame back to carYou'll get even colder if you walk.
>>75561167Head to ankles were fine, torso was even toasty. Just my feet were fucked and getting stiffer and more corpse like with every minute.I do need new shoes.
>1.5 mile run in 14:09Wasn't even on the verge of throwing up after I ran bros. I also weigh 301lbs so I am happy with this time
>>75560147I have a friend who's an athletic trainer and he's been using one for years, for what it's worth I've never heard him complain about it
>>75549061You could try swimming while you recover, I have a guy with a limp who does swimming often
>>75560077My phone.
>>75560158I don't think you need to even cut that much. 5 km, 17:38, 79 kg.16:59 is 39 seconds away, at 13.6 seconds per kg per 5 km that's just under 2.9 kg, putting you at 76.1 kg.
went way too hard at the oval tonight and blew up in the last 2 reps. feels good to go fast though. 8 x 200 sprint, 200 jog, 400 tempo, 60s rest
>>75560636It's the recovery that makes you stronger. Rest up.Also down weeks are important to maximize gains. I usually do 3 weeks hard (with rest days obviously) then have a down week. A down week is just a normal week with a bit less volume and intensity. Your body adapts to the hard 3 weeks and you come back then like you've been shot out of a cannon.
I hate hate hate going running in the snow. You warm weather year round motherfuckers don't even know how good you're having it. Yea the snowy weathers can be pretty but they're worse to run in than any summer weather could be. Well except pouring rain.
>>75562168I needed to read this, thanks king. Training for a marathon in February and the long runs are wearing me out.
Recs for shoes? I prefer made in America but I am willing to sacrifice for my fitness
>>75561193You need merino socks
>>75562169I hate ice, but if there's a gravel path it can keep traction pretty well.Ad long as I'm not sliding around, I'd take 4° over 94° any day of the week.
>>75562683I'll take the 30 degrees celsius heat over there being wet splish splosh snow on one day and then that freezing to slippy ice and my running paths being converted to skiing tracks while the weather fucks over both skiers and runners. But whatever, it's this time of year. Maybe I will move to Spain or Greece and then never have to deal with winter again.
I did a 5km obstacle course race last weekend and I normally never have foot pain. The obstacle course was on a trail / lots of uneven terrain. My feet hurt like crazy during the race. Any advice for trail running? Any advice for trail shoes? I'd love to do more trail running and obstacle courses but I must be doing something wrong if my feet hurt.
>>75562888More info:Are you overweight? History of injury? Is 5k a lot for you or is this a normal roon distance? Also is the trail shitty (lots of roots, rocks, uneven grading, etc?)
>>75562902>Are you overweight Technically yes, but I am fairly lean and muscular >History of injuryNone>Is a 5k a lot for youNope, I can usually have a workout with 4 miles + sprints + bodyweight exercises and be fine>Also, is the trail shitty? Yes, very uneven and almost no traction. Which doesn't bother me, I like the difficulty and it forced you to focus on the trail - just my feet hurt which never happens on pavement or even running on the beach.
>>75562584You can’t go wrong with any of the major brands, but the real answer is to go to a specialty running store and try on shoes in person. Some places even have a treadmill in store for you to run on before buying.
excellent cross training day25 on the elliptical15 on the bike10 on the stair climber1k ski1k rowthen some decent core workplus cycled to the gym and backI only run every second day. I think the cross training is way better than doing an easy run. The difference in fitness is negligible but the injuries are way down. And since cross training is easy on the legs when I run I can run hard.
>>75562939Can you recommend American rooning store chains? My last pair of rooners are/were some made in us new balances, and they good but they are like a decade ols
>>75562943The fuck is a ski.
>>75562947The most common chains would be Roadrunner Sports and Fleet Feet I think. Obviously if there’s a locally owned one to support, you should do that.
>>75562951the ski ergit's great
is it normal for my throat to get super phleghmy while i jog? is that something that goes away with time? I've done like 2 weeks of light jogging but i still need to take breaks to cough all this shit out of my throat.
What kind of cough are you okay running with? Also what take-out should I order for dinner if I'm running in the morning? Calories aren't an issue.
>>75562169I like a bit of snow as long as I’m the first on the trail, it’s so soft on the joints. Gotta wake up real early or find a really obscure spot to get there before everyone has packed it down and it’s refrozen into ice. Multiple feet of snow I just resign myself to a treadmill day.
>>75563060I don’t know about normal but I wonder if the motion of running is loosening up the phlegm like one of those high frequency oscillation vests.
>>75563060Had a cold recently? I usually hack you the rest of my phlem after a cold. If not, could be your diet.
>>75563246nah, i got sick all the time up until high school. My immune system is now made of diamond-plated tungsten.I'll look into the diet thing, any suggestions?
>>75563338Some people make a lot of phlegm if they eat a lot of dairy and sugar. I an fine with dairy, but the more sugar I eat the more phlegmy I get.
Lost 15 lbs since starting adderall. My running dramatically improved. Ran 1:01:xx official time in a hilly 15K race this weekend and moved up a corral. Also got 5k and 10k intra-race PRs. Pretty proud of what Ive done since starting this hobby this time last year.
>Have Physical Fitness Test for work>No restrictions on shoes and supports>Have to do pushups, sit ups, and mile and a half runWhat shoes do u recommend? Since this is job related I don’t mind dropping a pretty penny on shoes (sub $400). I have wrist wraps, elbow wraps, and knee wraps. I don’t mind dropping money on back supports and what not.
>>75562095This is heartening.
can you go from 3h30m marathon to sub 3 in 6 months? if so how far should you run weekly and how should the training be structured?
>>75563529For just a mile and a half? Nike Vaporfly
Bros, I did it! I finally got my half-marathon under 1:30:00. (Granted, it was 1:29:12, but under 90 minutes is still under 90 minutes!)Thanks to everyone here who's provided training advice!
y'all using any goretex or specialty shoes with extra grip for winter running?cost of the shoe not really a big deal for me just wondering if it's necessary or if i'm good to just keep running my normal shoes. i usually hit trails around my area but will probably be switching to road running for the winter because the trails are gonna be fuckedt. leaf in toronto
>>75563879>y'all using any goretex or specialty shoes with extra grip for winter running?Not really. I find those winter-specific running shoes get way too hot. The added grip doesn't seem to make a difference.
>>75562888Try adjusting your laces. Loosen the laces at the toe box and make them snug, but not tight, further up the shoe. It's a balancing act of trying to keep the shoe loose enough to avoid food discomfort and tight enough to reduce friction between your foot and the shoe, which causes blisters. Lust provoked/time wasted/checked.
Numbers decide my workout. Evens, hill reps. Odds, HMP intervals.>>75563879We don't get Canadian winters, but gore-tex and waterproofing is a meme, since water gets in to your shoes anyway (there's a great big hole at the top your foot goes in to) and you want it to drain, not stay in there forever and slosh around.
>>75563809sure why not. 6 months is a long time. training depends on where you starting from and how much time you have and injuries. start doing more than you have been doing but build it up slowly. google any marathon plan there is million out there
>>75563872Next stop sub 3I ran 2:56 when my half PB was only 1:26 so you're not too far off that
>>75563879I wear them to keep my feet warm. Worth it for that alone. Never worn them in heavy rain but for light rain anyway they will keep you dry.
>>75563879I like Merrell’s trail shoes a lot.
>>75563809>5:00/k down to 4:15/kdoable but it's going to be painful. first you need to pump your mileage and build a massive cardio base. then you need endurance speedwork i.e. 10-15km workouts at 4:00/k
>Get 6 blisters across 5 toes>take a week off running so they can finally heal since Ive already had mrsa before. (Only 30 min of stationary bike 3x)>Come back on Monday for a 30 min run using bodyglide for the first time. >most of them come back.I guess that's what I get for trying to be athletic.
Manlet here , trying to run a mile in under 6 minutes , currently at 6:30 , the challenge is I'm noticing I can't put on muscle and maintain my running speed - does this mean something gotta give or am I just doing it wrong?What confuses me about this is I see big guys still be able to look at least a little jacked and hit decent numbers - but I just can't?any advice is appreciated
>>75564706You're just not fit enough. Keep training. It takes time. Don't expect results in a couple of weeks. 30 seconds is a big enough jump. And as always most of your running should be easy. Have to keep saying this because so many people just keep smashing every run they do and wonder why never improve. 80/2080% easy 20% hard
>>75564706what is your training like now?
>>75564855nothing crazy I'm not on any formal training plan , I have 2-3 cardio days a week and I just do some silly shit likeAssault bike warmup like 5 minRun for a mile just to start the session (this is usually my best time/most limber performance)Kettlebell swings 50lb for like 25 repsRun another mile , maybe throw some pullups in there as a circuitKettlebell swingsJacobs ladder 10 mins Run another mile and repeat max twice if I have all the time that day. Worth noting - very little rest through all this , max 15-30 seconds in transition between exercisesand just do that 2-3 times a week. I get in like 6-10 miles a week.
>>75565266I've got nothing against HIIT for general cardio fitness but the way to get good at running is to focus on running.
>>75565281I agree but if I hyper focus on running I notice is "catabolizes" or whatever the word is my muscle - so going into twink mode is virtually unavoidable if I wanna maintain a sub 6 time it seemsWhich makes no sense to me because I understand a lanklet tall guy having to be lean to be optimized for running but I feel if its one thing I should be able to get away with as a manlet - it should be keeping some size AND be able to run a decent mile.
>>75565307>so going into twink mode is virtually unavoidable if I wanna maintain a sub 6 time it seemsnot true. do more cardio ideally long runst. pic related at 185lbs
Last night I went for my cardio5min@5kph5min@6kph10min@6.1kph5min@6kph5min@5kphSo tonight I will do5min@5kph5min@6kph10min@6.2kph5min@6kph5min@5kph
>>75565307Stuff like "Kettlebell swings 50lb for like 25 reps" isn't even muscle-building, just swap all that shit for interval/tempo runs and do a weekly long run.
>>75565470>5kphI hope you mean mph
>>75565542I have a limp, I usually walk about 4.5 or so when I go for a stroll.The idea is to build up to 20 minutes of jogging
>>75565370if you're bold post physique or some proof of that but all that aside , if I redesign it: Weight day - end with tempo run (or start with one?)Weight day Weight day - tempo run Long Weekly Run
>>75565266yeh if u wanna improve your mile time you should do like proper running sessions
>>75565307you can be big and runpeople were posting that vlog guy or whatever who was ripped but had great marathon timejust need to eat properly and do right exercises
>>75565546That's good, build up your fitness and you'll reach your goals in no time.
>>75565554yeah that looks better. not posting body just trust me bro ;)
I'm thinking about starting to do some sprints (next spring when the roads won't be icy), and I remember that when I did track and field in hs we often used to do the ones where you accelerate gradually rather than going as hard as you can from the get go. What's the benefit of doing one rather than the other? Should I just implement both in my training?
last nights distance speed run attempt
couldn't roon yesterday because I had an ear infectionhow the FUCK am I supposed to get in my weekly mileage now???
For those of you who have ran 5k, what is your average speed? I'm new to running and can run 5k straight for an average of 10kph (6.2 mph). I am looking at ways to improve my speed without gassing myself out so I don't have to stop to catch my breath
>>75560077Garmin Epix 2 (with titanium casing).Very pleased with it so far.>>75562888>Any advice for trail running?Take it slow and build your mileage slower. Trail running is a completely different beast when compared to road running, especially if you get into longer distances. Also from this >>75562923, you should not hit technical trails until you are good and ready. Work on your strength.>>75562888>Any advice for trail shoes?Chose your poison based on your pronation, weight, cushioning, budget, etc.Get yourself a good all round trainer for trails that'll keep your feet protected. Something like Brooks Cascadia or Salomon XA Pro.
>>75563879>y'all using any goretex or specialty shoes with extra grip for winter running?If you are running in some frozen wasteland you have running shoes with carbide spikes. As for goretex it's mostly a gimmick as it will not keep your feet dry. It's better to invest in shoes that dry out fast.>>75566115Are you talking about tempo runs - a continuous run with a buildup in the middle to whatever pace you are aiming for? Usually 80 to 90 percent of your race pace.Stolen from teh interbutts:"A true tempo run – a threshold run – is at a pace that’s about 25-30 seconds per mile slower than your 5K race pace. Threshold pace is the hardest effort at which your body is able to clear as much lactate as it is producing while working comfortably hard."
>>75566710sorry I don't know the english word for it so I wasn't clear, I think it's called "acceleration sprint"? Basically you still do a short distance/interval, but instead of trying to reach full sprinting speed as quickly as possible you start slow and increase the speed over 10-20 seconds, greatly extending the acceleration phase. It sounds like a good way to ease your body into the sprint with lower impact, might be nice to do at the start of the training session but it's just a guess
>>75566603Run slow. Run often. Repeat. That's the secret recipe. Once you actually build some base fitness then you can start thinking about running fast.
>>75566836I've been running 3 or 4 times a week for about 6 weeks now. I should have already built some base fitness already right? I remember a time I couldn't run for more than 3 minutes straight and now I can almost do 30 minutes. I'm just wondering how I get quicker, going back to interval running instead of just 5k running?
>>75564746Is it 80/20 in terms of distance, time, or number of runs? Would you go for a 5k fast run after running 25k at easy pace or would you have one hard run after four easy ones, not minding the total distance?
>>75566759Not the first anon responding to you.Depending on the length of the efforts, sprints will help you practice getting your stride rate up and get your body used to dealing with higher lactate levels (shorter vs longer period at max speed). While this doesn't always transfer to distance running, there's the concept of speed reserve which is essentially that the higher your max speed, the easier it is to run quicker at a sustained pace (e.g. all top level 1500m runners are under 50s for 400m). It should improve your biomechanics, though done properly sprinting has slightly different biomechanics (compare Lamont Jacobs vs Jakob Ingebrigtsen going fast as an easy example). If you are normally a steady distance runner doing long runs, introducing hard speedwork into your training can lead to injury if done suddenly.There's a place for both gradual acceleration and flat out sprints. I would be tempted to do the gradual accelerations (buldups) first and save the short, hard sprints for when you are used to going quickly and tapering a bit for a big race. You can add a few (2-3) buildups to a steady run session, as warm up strides at start of session or at the end if not too long. Keep the all out sprints as a separate session - warm up, sprints, cool down and don't tag them on to the end of a long run.>t. former 800-1/2 marathon guy turned old sprinter.
>>75566846Yeah could try 3 easy runs and one interval session. It's the easy runs that are going to make the biggest difference until you get your fitness up. >>75566898It's not a strict rule you have to follow exactly. The exact % will vary from week to week and from person to person. My point is just that the majority of your runs should be easy. If you're running 4 days for sure 2 of them should be easy. Particularly if you're doing gym stuff on top of that. For example a 40km week could look something likeM; 8k easyW: intervals 6x800 with 2k warm up and cool downF: 5k tempo with 2k warm up and cool downS: 12k easyso that would be 28k of easy running and about 10k of faster running
>>75566759Strides might be the English equivalent you're looking for, but they're usually a bit shorter than what you're describing (ramping up to full speed and then back down in maybe 100 to 150 m, but still fairly gently). And, yeah, they're pretty common; a lot of runners will throw in 2 or 4 or whatever during otherwise-easy runs, or do some as part of a warm-up drill.
I feel like such a dork doing sproonts on a random stretch of road instead of a track.
>>75567075Absolutely no one is paying attention to you while you're running unless you're a hot chick or comically obese.
>>75567131Yeah, I'm not going to let it get to me or anything. I just miss college and now realize I took all those super convenient facilities for granted.
>>75566603When I first got back into running against I was doing like 5:30 - 6:00 average per km even with a decent base fitness from cycling. I just kept running and started pushing the distance and started seeing the rewards pretty quickly. You have to find the limit between pushing yourself too hard and just the right amount in order to make quick progress.
>>75566952>I would be tempted to do the gradual accelerations (buldups) first and save the short, hard sprints for when you are used to going quickly and tapering a bit for a big race. You can add a few (2-3) buildups to a steady run session, as warm up strides at start of session or at the end if not too long. Keep the all out sprints as a separate session - warm up, sprints, cool down and don't tag them on to the end of a long run.thanks for the interesting write up and for the advice, sounds like a safe and reasonable way to tackle the issue. I'm just a recreational runner doing short distances (10k at most) and I think that adding sprints to my routine would improve my general athleticism (also some variety is always welcome), but since I'm almost 30 I don't want to fuck my shit up with a stressful movement that my body isn't used to anymore>>75567040yeah i do remember now that we never did strides with sprints, we always did them with the longer runs and at the end of warmups
>>7556733830 shouldn't be too bad but no, you won't be as resilient as a 20 year old. I started sprinting late 40s and it's taken several years to get to the point where I can do a decent plyo session without wondering if I am going to pop something.When I was young, bunging in a sprint session after a long period of distance runs and long intervals would always leave me with DOMS in hamstrings lasting 3-4 days.
>>75564181I'm thinking 1) 80 km/week average, 2) Two weekly quality sessions with e.g. 1 km repeats slightly faster than 4:15/k, 3) Alternating bi-weekly easy/tempo long runs between 14-28 km at 5:00/k or 4:15/k, 4) Recovery runs in the remaining days. The idea is to have high volume while also accumulating time spent around target race pace.
>>75567151You don’t have a local high school or park track anywhere nearby?
>>75567587Not close enough to squeeze in a quick 30 minutes + shower before work. I think I’ll be able to broaden my options in the spring when there’s daylight to run after work.
They put a 150m stretch of astro alongside the football pitches where I run. Fucking brilliant. Perfect for doing strides. Usually I'd use the grass but sure that's often wet and muddy what with it being winter and all.
>>75567131I pay attention to every runner I see. But I would be impressed by anyone doing sprints on the road.
Opinions on the Asics Gel-Nimbus 26?
>Taper week
First ever long roon complete
>>75568564Good work anon
>>75568525https://runrepeat.com/asics-gel-nimbus-26
accidentally got a 400m PB during intervals the other day :)
>>75568525Have the 25s. They are super soft and comfy and I can do high mileage in them with no issues. They are heavy though and don’t really have a lot of spring/bounce if you try and push the pace. I think they are more recovery/long mileage shoe rather than a daily trainer type of shoe and definitely not something you’d train speed in. I’ve read the nova blast is more the every day trainer type and they just launched the nova blast 5 so there are good deals on the 4. I’ve also read the superblast is like the gel nimbus and nova blast all in one shoe. $200 is a lot for a non super shoe but I’ve read lots of reviews saying it became the reviews favorites shoe after trying it out.
lewdest fing happened today>be me>go on roon>end up in park where theres outdoor gym for pull ups>need to do shit>nobody about and getting dark so shit just in the foliage in front of the treeline where no one can see the shit and im confident no one can me see me shitting if they did come along>5 mins later... doing the pull ups and shidd>dude comes walking by with his dog; dude walks ahead while dog hangs back sniffin bout>dog starts sniffin towards place i did the shidd>starts staring at me as if it knows i did the shitberg>immediately proceeds to eat the shitberg>dude starts calling for his dog and it runs off>dude has no idea his dog ate my shitpropa kafkaesque diss wasjust hope the dude isnt the kinda nibba that lets his dog lick his face
>>75567473sounds pretty good. a friend of mine recently did his first sub-3 and his schedule was similar. he also did targeted sessions such as 3x10 minutes mara pace + 2 minutes float
>arrive at the track>see thiswat do?
>>75568525I just got a pair. Definitely a very comfortable max cushioned shoe. My only knock against them is they run warm so keep that in mind for hotter months.
>>75568819Similarly Brooks just came out with the $200 Glycerin Max. It’s unfortunate that these types of shoes only ever seem to come in standard widths and never get offered in wide.
>>75570000>https://www.youtube.com/watch?v=Uy4E23Ik1VAkek I knew sprinters were cardiolets but jesus christ
I would probably lack a lot of motivation to run in the winter if it wasn't posting about my daily roooonns here. Gonna do a nice 10k or so tomorrow even with all the snow.
>>75545114>>75549886Oh my goodness with your clever arguments I suddenly see now their physiques appear as though they lift!Just kidding your words change nothing they look DYEL
How the fuck do you guys run 4+ times a week?I try to run four times a week + 1 leg strength training day. My fucking legs are DEAD no matter how many kms. I only run 3kms I used to be able to run 18km long runs easily but if I incorporate more runs in the week my legs give up and hurts. What the fuck do I do. I want to kill myself
>>75570146I think there’s a sizable portion of anons lurking these threads that aren’t training for long distances and just run for overall health and fitness. I’m one of them and I typically run between 3-5 miles a day, usually six days a week. Not trying to be super fast or anything, my average pace is probably 7-8 minute miles.
>>75570160I should add that I don’t really do any additional leg strength training. Just daily runs.
>>75568564Nicely done! Remember to increase mileage slowly.
>>75570160why are you trying to humblebrag anon
>rest day
>>75570146>How the fuck do you guys run 4+ times a week?by not being a pussy
>>75570405I’m 42 now and picked up running regularly in my early 20s. I’d argue that I’m a casual runner. I’ve never run more than 10K at once, I just enjoy doing it every day because it’s my meditation time.
Frick I love rooning <3 If I could run for two hours everyday I would, one day maybe but my muscles are too weak :(
Accidentally did a hard interval 5km roon after slaving, still can't control speed off the treadmill but that was atrociously eager kekWas meant to be a regular and steady 8km one
>>75563529Nigga you should be whacking out a 9-10 minute 1.5 miler if you have any pride in yourself.I've seen lads who were allergic to running bang it out in that time in shit conditions just by putting the head down and ballsing it
>>75570146Your leg volume is probs too high.Had the same problem for a while. Cut your lifting VOLUME by half but up the weight to compensate. I do only 2 working sets of split squats, deadlifts and extensions each with heavy weight, still making gains but the doms the next few days is nowhere near as bad as they were when I was doing 3-5 sets
>>75570791>If I could run for two hours everyday I wouldan ultratroon is born
Why is my knee hurting? Is it over? Not even done with C25K...
>>75570146>How the fuck do you guys run 4+ times a week?I did that my first two years running. I don't anymore.I run 3 days a week and do a fully body workout twice a week. Two rest days.,
Rest day. I feel the body levelling up. Then we going easy easy next two days and smashing it on Saturday.
>>75570160>aren’t training for long distances and just run for overall health and fitnessI'm in that group. It's only ~30 min 4x a week for me, plus a longer run every Sunday. I don't race, I just don't want to get fat as I age or tired when I play with my nieces and nephews.
>>75570415you didnt even answer the question
