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Rest day. Didn't move all day. Legs feel like trash now. Worse than they were this morning. Is this why they always go training on rest days in the tour de france? Keep the legs awake. Usually I would go for a walk at least on a rest day.

>>75573418
I do yoga or pilates

>>75573418
Yeah, even if I’m not planning a recovery run day I’ll still make sure to walk around, stretch regularly, and massage/foam roll cause you get pretty stiff and sore otherwise.

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>80/20

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>20/80

Is it better to milk yourself before or after a run? I always milk myself after, because I don't want to drain my qi before a run but maybe it will help calm me down and make my easy runs easier.

>>75573912
rarefying your qi takes years, it doesn't make a difference on that small a time scale

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>track day
I'm gonna run so fast niggas

>>75573931
They built a track in public park near me. Full 400m nice tartan track. Finally have one to use after they turned another one into a carpark about 10 years ago.

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Was recommended to ask in /roon/:

Anyone have an effective beginner rowing program? Hit my goal of running 500 miles this year and want to do something similar with rowing next year. Stamina gains were great but kinda got boring after a while, feel like with rowing at least it'll help lean me out some/help maintain muscle. Didn't lift near as much as I wanted to because I was rooning

Valby video just dropped
https://youtu.be/sV9eBbuAUII?si=AH4ta6vxGMyxPCS-

>>75574675
lol imagine having a running coach

fucking losers

>>75573418
Yeah you want to be doing something to promote blood flow, rest day is kind of a misnomer.

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It's so fucking cold I've only been running twice this week

How bad does knee pain need to be for me to not run today? Got it first time two days ago after running and has mostly subsided but I was limping a bit yesterday.
Are there any good stamina building exercises that don't target the legs that I can substitute for a while so I don't lose progress? Should I do some lower body strength exercises to reduce risk of it happening again?

Time to go for a 10km roooonn. Feeling badly demotivated rn but it's going to get worse if I don't go.

>>75574436
You should look into training for hyrox if you're getting bored. That has a mix of everything including running and rowing.
Rowing is next level boring compared to running imo.

listened to a couple of episodes of The Strength Running Podcast last night. I just picked it at random
anyway, it was good enough that I feel like recommending it here. the guy seems to know what he's talking about.

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only bitches fear cold weather

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track sesh, 3 x 1000, 1000, 400 I'm fuckn dead

>>75575706
show splits

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>>75575670
heading out now. cold but not too bad

>>75575714
0° all week went running every single day. Hope you have fun anon. Only weaklings give up.

>>75575710
>3'34, 3'33, 83'
>3'38, 3'42, 87'
>3'48, 3'53, 83'
90' rest between. I bottled the last set

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>>75575721

>>75575714
I still go rooning in a t-shirt and shorts in that weather lmao. I'm white though

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nice easy run. HR would have been under 140 if it didn't go wonky at the start
tomorrow we go easy in the gym. then we go proper hard run on Sat

Can I lift and do the couck to 5k plan at the same time?

>>75576279
Yes. Though I would put some space between leg day and run days.

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>>75575714
>>75575670
finished my run like 10-12 km in an hour, even got to see a little deer and her mother couldn't take a picture, sadly because a train made them run away. I love my country. Sometimes I do think greenfags have a point by being overly protective over our nature.

>>75576375
If you're not an environmentalist you are antiWhite. Environmentalism is National socialist.

>>75576378
>environmentalist
but you guys are insane, you kill economies for this shit. I know the Nazis invented the green movement. That doesn't mean I like everything the Nazis did.

>>75576391
>You kill economies for this shit
What? Schizo detected. I hope you're brown

>>75576419
my country is dying because of greens

>>75576391
yeah there's a pretty big gap between "maybe we shouldn't transform our beautiful planet into a toxic wasteland" and "every time that a deer gets shot or a tree gets cut I cry myself to sleep", but sadly every environmentalist movement is filled with extremists detached from reality that push normal people away

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>>75576422
>my country is dying because of greens
The sad thing is I thought you might be zee German at first but then you also might be Dutch or even worse Bri'ish.
Wherever you are you are going to have to beat down those green fucks or they are going to end you.
Anyway to get back to running, I also had no idea how beautiful my country was until I started running trails.

>>75576459
>but sadly every environmentalist movement is filled with extremists detached from reality that push normal people away
but that's literally every movement though because most humans are fucking psychopath.
I do agree with some mild environmentalist ideas, but most of it is so insane it doesn't work in the real word, especially if your economies have to compete against China and the US, who both don't give a fuck about this.

>>75576460
that's impossible to beat them when everybody here is a green and doesn't care if the economy goes to shit because of it.
> I started running trails.
Me too, though I've been running since I'm 16.

>>75576479
>that's impossible to beat them when everybody here is a green and doesn't care if the economy goes to shit because of it.
So find like minded people and try to do something about it. This just might be me but actually trying to do something, no matter how foolish or insignificant it might be, make me feel better. Makes me want to fight. I have been yelled at, I have been threatened, I have had encounters with thugs who ostensibly work security and none of that was as bad as staying quiet and taking it up the ass.

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>>75576479
>>75576556
Oh yeah and I forgot to add - you are going to have to be an even worse fucking psychopath to beat them - and it's going to be glorious.

>>75576375
Looks like the northern parts of my country. Would like to run outside too but I don't want to be seen during the day and I'm scared of migrants after dark

>>75576460
source on this latex leggy bitch?

>>75576391
Green party are communists, not Nazis. I wish people too dumb/ignorant to even understand the difference between Nazis and Communists weren't allowed to have a political opinion. But even retards think their dumbass opinion matters. Cruel, cruel world I have to live in.

>>75576614
Just google "big boobs" on google if you're horny. Nobody cares about slut#27374829492
The fuck is wrong with you

>>75576375
this is a nice trail.

conservation and conservative have the same root word. protecting nature should transcend politics. not even a greenfag, it's just a universal part of the human experience that green spaces are nice.

>>75576666
blessed quads confirm

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>>75576614
https://x.com/qiaoniutt
Heads up, she's chinese.

>>75576666
Unfortunately I do not know of one instance where the conservatives actually conserved something.

>>75576739
>I do not know of one instance where the conservatives actually conserved something.
in my country the only thing they've managed to conserve is the idea that weed is the devil's lettuce

>>75575640
>hyrox
This sent me down a rabbit hole last night, appreciate it anon. Looks fun

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>>75576796
Reported stupid faggot, I don't want to see your porn

>>75576796
I think that limiting the waves of immigrants and neo-faggotry flooding the country or investing in nuclear energy should have had higher priority but what do I know, after all I didn't get a meme degree and spend my youth licking old asses like our wise politicians did.
Thankfully I live in a remote place where I can still roon at night without the risk of getting stabbed

beginner here, I basically looked at the c25k summary and went at it, second exercise done. just wondering how fast should I actually be running? I'm kinda worried I might be overspeeding. the front muscles above my knees feel really sore rn, and they were sort of limiting me while running.
breathing was mostly regular, but sometimes I'm starting to lose breathing rhythm too and struggle for air, is that a sign I'm going too fast maybe?
complete couchie/bordering on neet here, early 40s, overweight but not obese

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I ran regularly during the coof. Then I got a new job, travelled a lot, and became a lazy fatass for 3 years. Just got started again a month ago. Ran my first 5K last night. Late night through the city at -1C. Feels so good to be back.

>>75576883
>breathing was mostly regular, but sometimes I'm starting to lose breathing rhythm too and struggle for air, is that a sign I'm going too fast maybe?
Yes. Slow down even if it feels ridiculously slow; your first goal is to run 5k without stopping or walking, once you hit that you can worry about going faster.

>>75577083
thank you brother!

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>>75576638
You fag, communism and all of its incestuous branches are the fucking same. Hitler admired stalin's economic policies and took away the entrepreneurs ability to run his own company. Although theres no point in arguing with you fags uh? Youll only wake up in either a gulag or in a shallow mass grave

Also does any one know why my Heart rate jumps down for a minute, minute 47 of a roon? Theres no walking periods

you can make the brainlet go away by simply not replying to him. look - i'm doing it now! he won't even realize he's the one i'm talking about because he's so dumb. he'll think i'd surely be talking about someone else.

>>75577366
>I'm a proud retard, you can't argue with me
fair enough

>>75577366
your ideology (liberalism) teamed up with communism (USSR) to defeat it (Germany). But yeah, they are exactly the same. Please stay retarded.

Today was the drawing for the Chicago Marathon lottery. Anyone get in? I am now 0/6.

>>75577576
Has anyone been shot while running Chicago?

>>75577553
>Implying I wouldnt have killed for Project Unthinkable to happen
>Implying im a liberal
Do any of you fags roon or do you just like to spread your /pol/ nigger ass everywhere? Post a roon above an hour

>>75577664
Not to my knowledge

>>75577664
Shooters aren't awake at 7:30 am

>>75577672
I'm tapering, my roon is only 40 minutes today. I get angry during taper week. Half troon on Sunday.

How do female sprinters avoid steroids androgenic effects?

You see female bodybuilders and they all look like men. They grow a lot of hair, even beards, increased jawline, big clit, deep voice.

You don't really see that on female sprinters, even the ones who got caught like Marion Jones.

What PEDs are they using?

And what are they using to avoid the androgenic effects?

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>some yearly highlights
Ran my first "ultra", a backyard run-til-you-drop 4.1 mile loop. Start of the hour you're off and must complete it, runs til last man standing. I was under trained only a month notice, still led the first 5 laps 40 min clears, my strategy was finish fast and strong mini rest. Other runs paced in at say 50 minutes and only had 10 rest. I'm young and was feeling great so I bustered out after the 7th lap for 29.something miles for the day. Beautiful woman from the neighborhood pool invited me, so I gotta go next year and do more laps. I also ran the marathon distance 20 miles in the morning went to work 6 miles the afternoon. I like to stay distance trained, I think I was the lowest BF% I'd been this year spring to Oct as well, unflexed abs, obliques and V line. Pot reducing your appetite and being poor does that, I was 135 my lowest it was fucked. Happier at 148 rn eating Mom's cooking not dying in an apartment. I did 100 miles in Oct and Nov; not this month but I should commit to 1200 mile 2025. /endblog

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>>75577818

>>75577855
good morning sir

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>>75576834
I am sure you are very proud of yourself.

>>75576837
I am sorry to break it to you but you can't run. There is nowhere to hide.
Either you take this monster head on or it eats you, your family and your friends, not necessarily in that order.

>>75577773
By the simple fact that they do not bathe in tren.
Nigga all of your questions would have been answered by a simple search.

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>>75577818
I just started running a year ago

>>75577917
Good morning. I support Jeet Genocide.

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allahu ackbar

>>75578054
>android
>whatsapp
you are a jeet

>>75578133
my roon club uses Whatsapp. I don't care about android vs apple. Not a tech nerd.

Cra bitch fuck china dick
Run fast

>>75578510
either a wigger or a brown man typed this

Who /zone 2 cardio only/ here
Wanna increase my aerobic base while minimizing muscle burn

>>75578537
I'm going to zone troon after my half troon race this weekend. Need to get my mileage up to 80-100 miles/week or so to prepare for full troon. Been slacking, only on about 40/week right now. Or I might cut some miles and do Valbymode training.

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>>75578537
I never do zone 2 meme runs. I'm always hanging around in zone 3 for most of my runs. Zone 2 is just boring for me.

>>75578550
>80-100 miles per week to prepare for a full troon
Are you aiming for sub 2:00? If not, what the fuck?

>>75578709
It's normal mileage for marathon training.

>>75576460
PHWOOOOOAAAR

insemination mandatory

>>75576739
wtf all her images on google look like fake ass a.i. shidd

propa kafkaesque diss

>>75578510
DAT SHIT CRAY

DAT SHIT CRAY

shame they all turned out into paedophiles innit

dat shidd not kush

>>75578570
corr decent-arsed kittyhamptonshire-on-naze

>>75575610
Do stuff like squats/lunges and/or kneesovertoes

>>75579265
Should I do squats/lunges lightweight tons of reps or like 4x8 for whatever I can lift? Will look into kneesovertoes might be too lazy to get into a full program though

Perma-ban Corr in 2025.

>>75573341
I'm looking to start lifting alongside my regular runs, can anyone recommend shoes for lifts? I'm pretty sure we can't use running shoes.
Plus points if it's /fa/ so i can also use it outside the gym.

>>75579557
Just lift in Vans or Converse.

>>75579575
>Vans or Converse
I keep seeing this rec everywhere and I literally cannot tell if this is a meme.

>>75579610
They’re popular for lifting because they’re zero drop shoes with no extra cushioning like standard running shoes. That’s why they’re recommended.

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>>75579639
Alternatively you could lift in a 'barefoot' or minimalist running shoe like this.

>>75579557
I use my retired running shoes. HOKA Clifton 9 are my current choice.

>>75578940
anyone can break 3 on 50 mpw

>>75579610
They are just normal popular cheap and easily available shoes.
Anything similar will do too.

>>75579739
Chuck Taylor high tops are currently like $65 a pair so I wouldn’t call them cheap anymore unfortunately.

>>75579744
65 is cheap. You'd easily spend twice that on a pair of Nike or Adidas

>>75579756
Yeah, but those would consist of a cushioned foam midsole and better upper materials and outsole. $65 just for canvas and not very durable rubber is not what I’d call cheap. I like the way Chucks look, but they wear out quick.

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>>75579763
nah lad you haven't been paying attention if you don't think 65 is cheap. I'm talking about casual trainers going for 120+
all the kids wearing new balance these days

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>>75579784
>the kids wearing new balance these days

New Balance is definitely popular with the kids, but I thought chunky NB dad shoes are the trend now, no?

>>75579794
yeah fucking ugly they are too
I was just lucking a ones similar to converse

>>75578940
What's your time goal?

>>75579645
>>75579557
absolutely do not lift in max cushion shoes. you need a stable base. lift in flat shoes or if you want to spend money on nicer shoes get some metcons or nanos

I figured out I have too much vertical osculation when I run and have been working on fixing it. I did an interval session today that usually leaves me wanting to puke and it felt so much easier.

>>75579794
yeh mental

10 years ago no one would be seen dead walking about in trainers like this

now its the trend

truly boggles

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roon how do we feel about nick bare (the running roid tranny/flavored powder merchant) getting hit by a car while running on the road? do we hate it? do we love it? does it make you think about getting hit by a car while on the road?

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>>75580573
Well we think that life is too short to even think about what some nobody on jewtube (or twitter for that matter) says, does or has happen to him.

>>75580566
Give it a year. I bet you will be making fun of those people, it already happened with mullets.

Any advice on incorporating plyos into your routine?

Is it possible for me to run a sub 6 mile as a 185lbs man or do I need to further emaciate myself?

>>75580573
very lucky he didn't get seriously hurt. nice wake up call for him to not put himself in dangerous situations for no reason. completely avoidable

>>75580723
6 is not that fast. Could easily do it at that weight with a solid training block. Assuming that weight is mostly muscle and you're not a fat bastard

>>75580944
I’m 6’2” and a hungry skelly according to /fit/

>>75579731
You greatly overestimate the average person
>>75579918
2:40

>>75580952
build up you mileage with lots of easy runs
get your long run up to an hour
do some long intervals at race pace or a bit slower
do some short intervals faster than race pace
sub 6 in a couple of months

>>75580969
anyone (with a good training plan) can break 3 on 50 mpw

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malaga on sunday anyone?

>>75580573
I do not care. I have no particular opinion on him but I didn't even know who he was. Still don't. I just roon. Simple as.

>>75580573
I don’t know who this is and I don’t care what happens to him.
Don’t be retarded when you roon, it’s easy.

>>75580989
Some people run 50mpw or more for years and still can't break 3. I like your optimism though.

>>75581622
It's not a lack of mileage stopping them

>>75580723
A month ago I ran 5:55 in a time trial at 195lbs and 6'1", and I still have 10-15 lbs of flab I could lose.

I agree with what the person from >>75580944
And >>75580980
Is saying. I followed an 8-week training program before my time trial. I was running around 25 miles a week, 2 easy runs, 2 workouts, and 1 long run. My easy runs were 4.5 - 5 miles and the long runs 6.5 - 7.5. Workouts were stuff like 10x200m, 8x400m, 4x800m, 20 minute or 3x 1 mile tempo runs.

>>75582065
Actually I was 202lbs on the day of the time trial. I'm 195 now.

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My longest roon ever. Feet hurt a bit by the end, maybe my shoes are dead and it's times for new ones.
Also, how the fuck do you keep up your form when going that slow? I can run a 5:00 pace with a heartrate of 160, and yet when I go almost a minute slower my heartrate is only 10 lower? That doesn't add up, my form must go to shit when running slow.

>>75581761
True, I don't really need to run such high mileage to progress, I just like my healing runs, desu.

>>75580573
No idea who this is but I never even bother with road running.

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>>75582144
I did this same run today

>>75582841
He was probably doing a workout on the road, which is dumb. Many runners get close calls , because cars aren't used to people running 10+ miles/hour next to them.

>>75582847
I got mogged

>>75573341
>>75573341
Can I get my 10k time to 40 minutes on 4 runs per week? Last time I tested it, I got a 41:50. Schedule would be 1x speedwork, 1x tempo, 1x easy 6-8k, and 1x long run anywhere from 12-20k

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I rooned. It was hot but an ok run

>>75583480
yeah I did it on low mileage. 41:50 you're basically there already and it looks like you're planning on doing quality sessions

>>75582847
What is this national 10 mile day. I'm going out to smash one now. Hopefully sub 60. This is what I've been building up to the last few weeks.

>>75583506
Thanks. Should I add 2 or 3 days of lifting? I also want to look good, but I'm afraid 3 lifting days might be too much.
Also, is it a good idea to invest in supershoes for my goal time or am I still too slow to use them optimally?

>>75583538
good luck anon :3

>>75583566
your call on the lifting, depends what your body can handle. I did my first sub 40 in some tempo trainers. plates help some people more than others (quiz the shoe autist next time he pops into the thread)

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>>75583573
fuck me I was like a greyhound out of the traps
knew I was going too fast but thought it would be like 3:30 then I'd settle down
as soon as I saw the split I decided to switch to a 10k
big pb
hopefully the legs hold up and I'll the 10 miler next week

if i do full body where i squat one day and do weighted back ext + decline sit-ups on the other, should i run a faster 3k the day after the squat days and a moderate 5k after non-squat days or vice versa? up until now ive just been running a 5k on 2 random rest days a week and walking 15km on the others, but id rather just do a run of sorts on all of them to save time now

>>75584089
That sounds like a lot of training just for the sake of it. What is the goal? If it's just to improve your running fitness then you would be better off doing easy runs. You will get better gains than wasting energy on a fast 3k for no reason.

>33F (0.6C)
Well it’s not getting any warmer today, time to roon

hate threshold runs, least favourite run

>>75583840
holy cow your 5k splits are my race target lol. nice one

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sunday roon. considering getting a gym membership for the rest of summer so I can troonmill in the aircon

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Been getting into running more (had to run for a PT test at work, now looking to get into long distance running) and need to upgrade my shoes. I had a nice pair of Aesics but they're worn down and have lots of mileage. My ankles and shins hurt now running in them. Looking at another pair of Aesics, Hokkas, or Brooks along with insoles/shoe inserts for supple flat feet. Any recommendations for brands?

>>75585470
Don’t worry about the brand so much. If you have a running store close to you, go in and try on some shoes. All the major brands have shoes in the same categories.

Not running with a sore throat, but that means only 2 roons achieved this week :(
Guess the legs could use a week of relaxation, but I'll commit to a longer roon next weekend

>>75585470
i get brooks cos they have wide size and i know they fit so i can order them online. i got ghost 15s last year, they were awesome, but the tread wore out real quick. got some 16s this week and they feet a lot cheaper than the 15s. I predict this is the beginning of the downward greed/ profit spiral with brooks. however they do have some other tier above their ghosts so maybe they're trying to push people there. ghosts used to be the flagship.

>>75585534
Actually the Glycerin is their max cushioning offering and has been around longer than the Ghost.

>>75585552
really? i always thought ghost was the top of the wazza. i was wrong

>>75585570
The Ghost is by far their best selling shoe to be fair. In Asics terms, Ghost = Cumulus and Glycerin = Nimbus.

anyone have recommendations for smart watches?

>>75585926
I've had a suunto 9 for 2 years and I'm happy with it, good running data (hr, pace, distance), useful navigation features, good battery life. It's light and comfy too.

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Rooncel reporting in.
Half troon race tomorrow, arrived at the hotel.
Ate some carbslop today and yesterday for the first time in 2 months. Was doing carnivore. Hopefully the carbs give me a boost
Also bought some new pillows at the expo. Was running in Altras but my calves feel a bit sore so figure I would cheat a little and buy some pillows.
Not in ideal race weight right now, carbed up Im probably 160lb right now at 5'9.
A goal = Sub 1:20
B goal = Sub 1:24 (PR)
Thanks for reading blog as always.

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>>75573341
>1:30 10k
should I just kms

>>75586324
If you're not faster in 3 months, perhaps.

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Ran here today, got very sunburnt

>>75586446
While scenic, this doesn’t look like a very pleasant spot to actually roon.

>>75586461
There's a road/trail, so it's not that bad

>>75586446
spf always and forever

>>75585926
I used to use the Samsung Galaxy Watch 5 which I do not recommend. I switched to the Coros Pace 3 and couldn't be happier, it's smaller and lighter on the wrist, has dual band GPS for better accuracy, better battery life, and better fitness tracking in general. If you're looking for a sports focused watch you can't go wrong with the Coros. If you want a more lifestyle focused watch with fitness on the side then it's probably not what you're looking for.

>>75586234
i find fats is more efficient way

>>75586531
Skin cancer rates skyrocketed after your SPF bullshit. It causes cancer. It doesn't hinder it.

>>75586781
why are there so many anti-science shills here

Question regarding sprinting,

Is rest-pause effective for building better power output?

>>75586780
You mean running on fat rather than carbs? I've tried it for a few months as I said and I'm not yet at the level I was on carbs, but maybe eventually I will surpass my carb running speed.

how often do you rooners stretch? 3 times a day? only once after a roon? foam rolling?

>>75583840
Nice pace man, you mog me.

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>>75587021
Almost every day.
I try to roon three times a week, with three kettlebells sessions in between the roons.
So back strengthening exercises every time, stretching after every roon and core/glute activation exercises after I am done with kettlebells.
I never needed either foam rolling or massages as a trail runner.

>>75587404
thanks anon

>>75587404
Kill yourself

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>>75587415
No problem.
After experimenting with various stretching schemes (like yoga) I found out that the only thing that works for me consistently are sessions as short as possible, 10 minutes max. Depending on your lifestyle, which might not be as sedentary as mine, you might need a lot less stretching or other exercises.

>>75587493
Anon you could use yoga to calm you down.
Just think of beautiful (female) asses in yoga pants and stretch.

>>75574436
dude join a rowing club. row in sync on ergs during the winter with mates, perfect your technique and demolish your muscles. It hits way harder than running since more muscles are activated. Once its spring you get to hit the water. Total bliss

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>forgive me father for i have sinned
>announce your sins to me and be forgiven
>i paused my watch for every food/drink break on my 15 mile run

what do you say?

>>75587539
ugly feet

Haven't done a "real" run in almost a month because of my knee pain and then starting a new job. I did some knee workouts and stretches, and I've been taking the stairs at work, so hopefully it's fixed. I guess I'll try rooning today and see how it goes.

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>>75587926
>what do you say?
Your sins can not be absolved by others, no matter what the Catholic Church says.
Plus it's not that big of a deal unless you had a three source meal at every stop.

>>75588363
Good luck anon.

Went for a roon today and I saw a girl running that got me absolutely fucking restless, I was HOWLING, she had an insane booty.

>>75586234
Welp, ended up getting bad shin splints and had to stop after 2.5 miles. Was going exactly 6:06/mi pace so was going to hit around my goal but my shin felt like it was going to explode. Oh well
Next challenge now that I'm injured is to water fast for 7 days. I never have fasted for more than 48 hours and I have plenty of fat to lose, ideally I should be around 140lb, currently about 155

Anyone have Hokkas? Are they a good shoe?

>>75588592
Never owned a pair but they seem overpriced to me

>>75588491
who am i jackin it to rn

>>75587926
Do people not do this? I want my watch to record my run, not my 2 minute snack/drink break.

>>75588592
Not a fan of the really thick, squishy midsole that Hoka popularized. Heavier runners seem to like them though. You could also try the Brooks Ghost Max.

>>75580992
scored a half mara PR there, I guess is the timing of the official results starts from the first group no matter the group you were in? wondering why I have 5 minutes extra compared to the results from my watch, no other reason I can come up with

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>>75588491
>Good luck anon.
Thanks, it went... alright. I felt some soreness in my left knee, again, but nothing that made me stop. It was fucking cold though, and I lost a lot of cardio conditioning apparently. My lungs were burning. And, Garmin said I lost one VO2 point...

Can I run C25K 6 days a week? How to minimize chances of injury? I'm overweight, but not obese, ran my last 5k a year ago and want to get back into running. I want to run every day because it is fun and I form habits like that the best.

Beat week 8 of couch to 5k and I finally manages to run 30 minutes straight. Starting to get blisters now when I didn't before. Toe nails feels like I am stabbing my other toes with them despite cutting them short and using that thing women use to make nails smooth. Why do my feet feel weird, like weird pain? I want them to feel normal again.

>>75589399
Good work anon.

>Why do my feet feel weird, like weird pain? I
Because they were soft and you made them work hard. If your toes are getting jammed into each other or against the sides of your shoes, you could try a wider shoe. I've never tried them but I hear toe socks are good for avoiding blisters.

>>75589415
>toe socks are good for avoiding blisters
Thanks. I will give these a try.

Paths a little slick, but good to get out for long runs in the winter.

>heading south for Christmas
>instead of below freezing temps, a full week of sunny 75F runs
My body is probably going to explode from the shock

I'm doing a beep test in 1 month time for the army.
I've been doing lots of base training and 5k in 30 mins for the past year.
Should I switch up to anything different for the beep test?

got heckled two different occasions

"run forrest run"

fuggin morons

its as bad as cat calling imo

worse in fact

>>75589620
Sorry to hear that mate, I take it your a fat guy that was running or do you actually look like forrest gump?
either way, im fortunate enough to have people encourage me when I was out running in the summer (im a larger or rather fat guy).

>>75589504
Yes, the beep test is HIIT so consider doing HIIT running exercises. Start doing Karaokes, working out your core more too.
For HIIT, run near 80-90% for 90 seconds, walk for 60, then go again for 90 seconds or until you're winded.

I'm just an intermediate runner though, so hopefully more people can give you better answers.

>>75589620
KWAB

I haven't been able to do any Winter running since the snow fell about a month ago. I've been running at an indoor track, and good god it's been demotivating.
Running track made me run for about 2-3 minutes longer than I would outside. Is this normal? I take it that it is because I'm losing speed at every bend.
I want to start running outside again but the weather has been too shitty lately.

corr that run was genuinely rough

just hope gave me some serious gains

pretty impulsuve run it was

bad self control considerin had a hard session yesterday

desu worst was just the rubbing of the skin on feet. more painful than experienced ever before. still unambiguously dead by end

>>75589399
Congrats anon.
>toe nails feels like I am stabbing my other toes with them despite cutting them short.
Like the other guy said, could just be your feet getting used to running for long durations, or your shoes are too tight or too lose, or your shoes can just be too big or small.

>>75589504
Keep doing what you're doing and add maybe one interval session a week. You basically only got 3 weeks then an easy week leading up to the test. So no point doing anything crazy. For the intervals I would do short distance and short recovery to somewhat mimic the beep test. Maybe something like
Week 1: 10x200 60 seconds recovery
Week 2: 3x(300,200,150) 60 second recovery, 90 seconds between sets
Week 3: 20 x 100 on 100 off. Used to do this on the track sprinting the straights and jogging the bends. Great workout.
Just pace them right. First rep should be similar speed to last rep. Don't be going off like Usain Bolt.

Make sure go easy the days before the test.
Also throw in some strides after your easy runs. You should be doing this all year round anyway. Great for improving efficiency.

If you were to hit legs twice per week and run twice per week how would you program it: legs, runs, rest, repeat or run, legs, rest, repeat or both, rest, rest, repeat, etc.?

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Another week of rooning begins...

>>75589838
depends how hard I was running
if just easy runs then legs, run, rest

Bros.. I feel an itch in my throat..

>>75589620
Never hear anything in my country except thumbs up or nod (100s of runs) but did one 5k run in Glasgow and heard "run forrest run" twice. At least one of the guys was drunk.

Thought it was kinda funny desu.

>>75591386
depends where you're running. on regular running routes like parks and trails you won't hear anything. running through the council estates now you might

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I'm wanna get back into a routine after not running much the last few weeks, but I know there is no way I'm gonna be running much next week when I'm with family and stuff. Oh well. I'm just gonna roon without any plan and then gear up next year.

>>75591478
Some random guy started cheering me on, clapping and shouting well done and keep at it, in one of the scummiest estates around here (which is still better than running along the main roads). Meanwhile I was just out on a fairly cold day doing an easy run and was more confused than anything.

>woke up
>knee hurts
>not the knee that was sore while running yesterday
what the fuck I hate knees

>>75591355
>be me
>wake up
>cough up phlegm
>it's yellow coloured
Think I'm gonna come down with the flu soon. To roon or not to roon? Gonna drink lemon and honey tea until this shit passes.

>>75591982
Run to expel it.

>>75591145
corr gucci-arse kittington diss

>>75591564
fuck family I will run anyway
>When I'm running I don't have to talk to anybody and don't have to listen to anybody. This is a part of my day I can't do without.
― Haruki Murakami

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Do you really need to alternate between two pairs of shoes or is it a meme? My one pair is already perfect

>>75592142
You do not need to. But you might want to

>>75592142
I have different pairs for running slow or fast. Not that that's even necessary but it is nice to throw on the fast shoes when you're going hard.

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So 2 laps at the forest I live nearby has a distance of 6.28km. For me running this distance is enough but I want to get quicker at running this distance. Should I 3x a week do a run where on day 1 I just run the 2 laps I normally do, on day 2 I run 3 laps instead of 2, on day 3 run the 2 laps but certain parts of the forest I do interval training so I'd run fast for about 400 meters then normal running for 400m and keep alternating that? (3.9km running normal pace, 2.38km at faster pace). Right now I just run the 2 laps I normally do 3x a week.

>>75592585
1 easy 1 fast 1 long is pretty standard and good for 3 days. Something like

1 easy (2 laps easy pace)
1 fast (the interval stuff)
1 long (2 laps and a bit .. then 2.5 laps ... then 3 laps .. etc - slowly increasing)

>>75592585
>>75592627
So basically what you said but I would work on slowly making the longest run longer
And can also make the intervals more difficult, after time

>>75589620
I got a "run Forrest run" once. But it was at night. Initially I was just running around the neighborhood and I frightened this middle aged woman so badly she started sprinting and screaming towards her house. I did another lap and next time she saw me she said "run Forrest run". Yeah ok, bitch. Haha.

>>75592738
>started sprinting and screaming towards her house.
i don't think that would happen here? were you wearing a hoodie, living in a high crime area, or are you black?

>>75592768
No. White man, white mansion neighborhood

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sex

Is it bad to do more than one intervals training during a week or how long should your rest be in-between? Is it okay to do normal workouts during rest days?

My legs are so sore I tried to do a cycle on the indoor cycle dealy thing and could only last 5 minutes on minimum resistance.

>>75573341
How should I be thinking about heart rate as a beginner? Young guy, not fat, resting HR mid 60s. Unless I go at a snail’s pace my heart rate gets up to the 180s and I feel drained for at least a couple hours. Is that healthy? Would I see better results if I tried to keep to the 150s even if I would have to go super slow?

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today's roon. sweating my ring out over here brehs

>>75593078
you can do multiple interval sessions. rest or do easy running at least one day between. yes you can work out on rest days

>>75593240
don't worry about heartrate too much. it's normal to feel exhausted/fucked up as a beginner. my gf just started running and she's dead after a 30 minute 5k

>>75593240
It’s like that at the start. You can practice different speeds to control your heat rate, all paces have their uses. The majority of your training should be at a low-ish HR, at a speed where you feel like you can talk comfortably and go for a long time.

>>75583840
Impressive. Very nice.

>>75573341
I went for a run for the first time in years today. I have been doing cardio so I am fit, but obviously not conditioned to running. I did
intervals, one minute run, one minute walk, for thirty minutes. My legs are sore.
I can pull 310 watts on the stairmaster so I should be able to run around a 6 minute mile as soon as my legs are conditioned to it. Looking at a 5k in 90 days.

>>75593240
The HR will come down as you get fitter. Stick to going easy on most runs even if it's painfully slow. Add some cross training if you can.

>>75593443
>Looking at a 5k in 90 days.
Since you haven't been running in years you should use the first month just to build the mileage up with easy runs. Then you still have loads of time to do full training block with all the fancy intervals and tempos and then taper for the race.

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>>75583840
>average pace of 3:18 /km for a 10k roon
How do I achieve this level? I'm training for 5k and my average pace is 5:40 /km for now.

>>75591982
If you're coughing up phlegm you're probably already on the recovery end of it. I wouldn't change anything.

On Saturday I got a pr in a 5k. 25 minutes flat.

>>75592909
yeh not with thoae dogshit tattoos

>>75583840
feel like your 10 mile aim should be fair faster with a 10k like this

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So /roon, I have not been roonin lately. Instead I have been playing Stalker 2 and every time I start sprinting with 50 kilos of equipment on my back in the game I feel vaguely uneasy about my lack of activity. It's a great game tho.
How are you?

>>75592142
Not really. I think it's just something that filtered from actual athletes who run high weekly mileages to normies, as a way to make the shoes last longer.

>>75592909
I don't get what you see in this woman.

I'm going to roo and lift. Stupid injury bros.

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Ok I ran my first 5km in 38 minutes, was only going at 5mph but was drenched by the end, had to wring out my shirt.

I normally just do like 10-20 minutes of cardio after weightlifting at around 6.5mph until im gassed to empty the tank, but decided to only do cardio today.

What would a good next goal be? Getting my time down or just going for more distance? I don't wanna destroy my knees or anything, just trying to improve my endurance. Idk what good benchmarks to aim for are

>>75594513
>Getting my time down or just going for more distance?
Both, the trick to getting your time down is to go for more distance. Increase your mileage slowly.

bros why does running around an indoor track feel much harder than running outside? is it because im always turning and losing speed? i have a newfound respect for track runners.

>>75594933
yes

and imo just harder because the air is stuffy and it gets hotter than outdoors

no breeze and shidd

air is dry af

>>75594286
Yup, stress fracture confirmed. RIP. Going to be suicidal the next couple weeks. Rooing and coocling doesn't hit the same.

>>75593240
You'll get better the more time you spend running. You're probably better off extending your roon time by doing run/walk intervals than running super slow which is awkward and difficult to keep good from doing.

>>75589620
That’s when you yell ‘Jennayyyyy’ and everyone wins

>>75593708
>How do I achieve this level?
run about 2:22 seconds faster per k

>>75593960
I just want to tick sub 60 off the list. 59 should be reasonably comfortable.
See I don't do high mileage because of injuries so 10 miles will be the longest I've done in years. Don't want to to push it too hard.

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built to 70km/week for a marathon prep in october and now i'm back maintaining in the winter months between 30k-40k per week.

should i be expecting any rooning gains or what am i aiming for here?

just transferring some attention back to weightlifting but not sure what i should be hoping to accomplish on this mileage.

>>75592142
Depends entirely on your weekly mileage. Obviously a single pair will wear out faster than if you have two pairs and alternate between them.

>>75594968
Yeah, this. I used to run on an indoor track in college during winter and always hated how dry and stuffy it feels.

>>75594933
Besides physical reasons, it's boring as fuck, which doesn't help it feel any easier

>>75596398
I'd enter a race to give you something to aim for. Something short like 5k or 10k. Makes training a lot easier and more fun even if it's a race you're not going to be taking too seriously.

>>75573341
the most cunty hairstyle on earth

Completed my first marathon and hit my goal of sub-4 (3:54). My longest training run was 24 miles and my half-marathon time is 1:48 so I felt fairly prepared, but I was still nervous that something might go wrong during the race.
I definitely over-hydrated though because I had to piss 3 times and I gained 2 minutes because of it

>>75596989
based wd

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Anyone else taking an easy day today? Currently at work

Training for a race as a beginner, let's say around 20-25% body fat
Will losing weight make me faster? I guess what I'm asking is, does being in a calorie deficit hinder running gains enough that it's not worth it to try and lose weight while training?

>54mph wind tomorrow
how windy is too windy to roon

>>75597441
definitely worth it to lose weight. just take baby steps. don't go starving yourself. losing weight is like building running fitness, it's done in small increments over a long period of time. if you are consistent with your training you will probably find the weight will fall off without even trying.

>>75597742
Imagine how fast you could go with a 54mph tail wind

>>75597742
I have recurrent nightmares that I get blown away by a strong gust of wind. I would not roon in that wind.

>>75597267
i did intervals today
what do you do for work?

>>75597742
I ran in a "hurricane" before. Cars were beeping at me. Hey dickhead what are you out driving for if it's so dangerous? We don't get hurricanes in this part of the world. Big Weather propaganda. Yeah it was windy like a normal storm but it was fine.

>>75598071
>I get blown away
The actual danger is all the tree branches and shit that will be flying around in that wind. I knew a guy in high school who broke his leg getting hit by like half a tree. Not good for your roon gainz.

>>75598132
I know that's the bigger risk but in my dreams I'm blown up into the sky and fall to my death. I could never move to a place that's at risk for tornadoes or hurricanes.

I ran 5 miles today, 7:45/mi pace and deadlifted 3 plates. (315lb). Can someone please clap?

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>>75598850

>>75598864
Thanks anon, I had a lonely day today.

>>75598078
Business analyst at a telecoms company. Wbu?

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i rooned

>>75599411
Nice microon

Holy shit I just did the 21 min run on C25K (granted only on 6 mph but whatever)
I could barely do 3 mins a month and a half ago. This run was actually, dare I say, enjoyable. I think I'm starting to get it

its been very rainy so i havent went out running for months will i regret it if i go when its 3C (37F) outside?

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Today's "run"

5 minutes at 5kph
5 minutes at 6kph
10 minutes at 6.6kph
5 minutes at 6kph
5 minutes at 5kph

Technically it's just a walk until 7.2kph, when it becomes a jog, but it's increasing slightly every time

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>>75599777
Slow improvement over time lead to great changes.

The point is a 5 minute warm up, 20 minutes of running, 5 minutes of walking.

>>75599428
5km is roughly 5km longer than the average person has ran this month

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>>75599428
thanks b here's another one from tonight, jog plus sprints round the oval with the boys

>>75599795
it was a pretty short run tbqh

>>75573341
boomer general albeit

Run + gym today. The bizarre combo of hamstrings + chest
Best thing about running being the priority is you can do whatever the fuck you want in the gym.

>>75599431
I love re-running the trails I used when I was doing the C25K. At the start I was desperately telling myself to just run as far as the next tree then I could walk. Nowadays I’m halfway across the forest without even feeling winded, luxuriating in the feeling.

>>75600480
That is a very gratifying feeling. Tangibly experiencing your progress.

easy run. felt good
5 x 100 strides after. felt bad. achilles sore. but sure that's nothing new
life goes on

>3 heavy lifts per week (PPL)
>3 runs per week
bros i'm fuckin exhausted. gonna try to just increase my sleeping hours but man it's hard to keep up with both.

physique is feelin good rn tho but at what cost

>>75601328
I do PP but with some legs at the end of each workout, mostly rehabilitation exercises (don't want bigger legs, don't care)

>>75601328
I still haven't found a good cardio lifting balance and as a result I barely do cardio/run. I want to substitute other forms of cardio in for running but haven't figured it out yet. Whats worked for you guys?

>>75601430
my year started as a powershitter, worked up to a marathon build in october where i pretty much stopped lifting. marathon went amazingly well and now i'm trying to strike a balance between the two.

unlike >>75601391 i enjoy having muscular legs and i think it's the heavy squats that are taking me out. the cumulative fatigue in my legs has been pretty tough to deal with

Did a 10km run in pretty crispy coldish weather. It's okay as long as it's not slippy and slidey. I think my condition is going to go down a bit during winter but I also believe I will bounce back strong in the spring. Could also do some cross country skiing in january.

>>75601328
How hard are you running? If you do two easy runs and have a rest day this should be manageable. Unless you are crazy busy outside of training too.
I don't find upper body days tiring at all. But I'm not exactly training like Dorian Yates.

>>75601827
only really do one truly hard run a week but i think i might just do them all easy until my next marathon build. feel like i'd probably lose some speed but i'm supposed to be focusing back on weights anyway.

I was chatting to a coach at the run club last night and he said I need to be doing 80-100km per week to target a sub 17 5k. Wtf man :(

>>75602123
easily doable on half that. you can fit so much into a 50k week.

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>>75602123
>he said I need to be doing 80-100km per week to target a sub 17 5k
The fuck? That's the kind of mileage for someone who trains for ultras.

>>75599782
Keep at it, you'll be amazed at what you'll achieve in a year.

>>75602171
>>75602342
yeah that's what I thought. maybe he was talking shit. I do about 60-70 at the moment

>>75602351
There's no maybe - he's full of shit. Or he's pulling your leg but I don't see a reason behind it besides being a dick.
In any case - don't listen to him (or anons on a Peruvian flute enthusiast forum).
With the availability of resources on the net and the option of personal coaching (both in person and online) you will not be hurting for options.

80km per week wont hurt your 5k time

alls im sayin

>>75602404
Yes it will.

>>75602342
>80-100km too much
This is what competitive high schoolers run, more or less, to get sub 15 5k. Not really ultrooner mileage.

I rooed 10k and did 30 minutes on the stationary c**cler. I need to actually heal my leg if I want some PRs. Only have so much time before it is Summer again. Need to beat Sydney-anon.

>>75580573
>running on the wrong side of a 55mph highway in the dark
>BUT I HAVE TO ROOOOOOON YOU DON'T UNDERSTAND I WAS IN THE RIGHT TO WAKE UP 4AM AND ROOOOOON IN THE DARK BECAUSE I HAD A BLINKY LIGHT ON ME!!!!!!
Deserved. Also I hate this guy for lying about being on gear.

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I swear it only takes about 3 days of not running for my gains to start slipping.

>>75580573
roider? not a real runner so don't care

>>75602840
corr weird-arse kittingtonshire diss one

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did a pyramid track sesh 400x1, 2, 3, 4, 3, 2, 1 with 90s rest between. 3:15/k pace on the 400m reps up 3:40/k on the 1600m. I'm cooked eh

>>75601430
Roon 3/4 times per week
2 lifting sessions - full body, low volume high weight, so like a warm up set and 2 heavy sets of 6 reps each on Bulgarian split squats, bench, shoulder press, weighted pull ups, rows and a bit of arms for the disco. Consistently gaining strength, a little lean mass and not too sore to compromise the roons.
Cut down the volume and you can make it work

>had a slightly achy throat during the night
Should I still run? Today would have been interval day, but I think I'm just gonna do a comfy run instead to not overexert myself

>>75604289
reckon sore throat is okay but chest/cough issues you should rest

>>75604289
roon while you can, wear extra so you sweat more

>>75602916
What's a real runner? He does 50 miles a week and 2:38 marathon. Does his easy runs easy and his hard runs hard. Most cunts in this thread could learn a lot from him.

>>75604297
>>75604318
Thanks. I felt kinda jaded and tired right after waking up, but it's much better now so I figure I'll go for a roon in the evening

>>75604481
He's a cheater so he deserves zero respect

>>75604481
Yeah, like the dos and don'ts for your first steroid cycle

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>>75602643
Wow those are some hardcore high schoolers.
While I may not know what high schoolers near you run weekly I do know what preparing for ultras is like (I am in the middle of one right now). Taking a look at a few 100k training plans, only at the very end of the 5 or 6 month training cycle do you ever go over 100k weekly.
You might be doing the /fit thing- comparing apples and oranges and amateurs to professional athletes.

>>75604486
Anyone who trains smart and hard gets my respect. Eternal cynics like you get none.

>>75604625
Everyone who trains hard and smart and doesn't cheat gets my respect

steroid use is whatever but lying about it so that you can sell more flavored powders is gay. dude is an undeniable runner though. 2:48 mara at 195lbs is no joke.

Is zone 2 supposed to be 60-70% or 70-80% of max heart rate?
I still can't keep below 70% of max even if I do an awful babyjog(>12:00 mile)

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>>75605653
https://x.com/fluidathletics/status/1618988589626580993

>>75605694
Okay thanks I guess. I'll just keep staying around 150-160 bpm on my long/easy runs because it's not fun if I limit any more than that

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>>75605744
While I am all for having fun, you should discipline yourself if it means that you will improve.
You can also alternate running/walking, which is kinda sorta cheating, but it will get your averages down.

>>75605795
I literally cannot run under 140bpm like I apparently am supposed to. Any amount of jogging and I'm above that
But walking fast, my heart rate stays below 100, maybe 105-110 if it's hot, windy, or hilly
My max heart rate is 205 or so and my resting heart rate is around 55

lads we need more coombait we almost got purged from the catalog

Everything which has a beginning must inevitably have an end.