Turns out living on a 500 calorie deficit every day on 40+mpw is a bad idea. I've decreased my deficit to 250 after some anon here called me a retard and I'm having a much better time with it. Thank you to that rooner, whoever you are.

Does it make any sense to take creatine for muscle recovery as a runner? Or does the increased water weight interfere too much? Increasing impact force on joints I mean. For reference, I'm already big for a runner, 6'1 and 200#

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Has anyone tried to new Zoom Fly 6s? They look exactly what I'm after for longer tempo and interval sessions, to accompany my raceday alphas.

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50 days of biblical rain, and with it, treadmill running is coming to end.
Thinking of some new shoes. Currently have Asics GT-2000 because apparently they work well for flat feet and I haven't had any problems the past few years. My wife has Altra's and Hoka's she's been trying to shill upon me. But I may just stick to the new version of what I have.
Any recommendations? I have no race/tempo/interval shoe choice - one shoe fits all scenario.

>>75729950
cute

Is a HRM worth it over just my Forerunner?

>>75730027
I had to stop my cut tonight because I have a race in 2.5 days. I probably won't go 100% because I was recently injured and am unfit but I still don't want to fuck myself.

What gives you more energy, running or resistance training?

>>75729950
corr would fiuggi her arse

>>75730027
ive done that before. it is possible. but i always end up like relapsing occasionallu

>>75730620
bloody hell nike employee over here shilling 4chan

how low can these goons get

>>75729950
did my coach fuck me up permanently?
ran cross country for four years and had persistent shin splints. athletic trainer made me soak my legs in ice baths and i've been through a few pairs of shoes but the volume we were training at (went from 0 to 60mpw+ very quickly as a beginner) was impossible to maintain. stopped running for ~2.5 years before trying to run again and having to limp back home after 20 minutes because of my shins.

>>75730941
I wish I worked for Nike, might be able to get them at a discount :(

Any recommendations for rooning shoos? I am using mine for more than one year and I wanna replace them before running the next marathon in May. I really liked the Asics Gel Kayano I bought in 2015. Last year I got a pair of Mizuna Wave Ultimate 15 and I loved those too.
My foot is really slim and I run mostly road in dry conditions. I am kinda sceptic towards this rockered sole thing. Is it worth picking over a regular plain running shoe? Thanks.

>>75731411
Ngl my first shoes were last year's Gel Kayanos but they don't feel as well-cushioned for a marathon let alone half. Try wearing some of the more pricey shoes in-person at a store to feel what's good for your foot's stability

Keep running. Keep doing cardio. Fast lady fuck the china dick. Stay fit and stay healthy.

>>75730419
everyone should be taking creatine
it doesn't make sense not to take it

Did my 6,5-ish km today. This winter is setting me back so hard. Can't properly run because of slippy ice and snow but it's melty enough that I can't go cross country skikng either. I do what I can and run in the days I can but I'm being set back so hard from the peaks last year that culminated in me running a marathon. It's like being forcibly de-leveled in a roleplaying game.

>>75730958
Shin splints usually heal with time and rest, if you're got a stress fracture or something the only way to confirm is to go to a doctor.

>>75729950
(I've posted this question in multiple other threads)
I'm relatively skinny now after being morbidly obese the first 20 years of my life. would it be normal to have to wear a knee brace on my right knee when exercising to avoid pain or discomfort? When running or squatting I feel so uncomfortable without a brace (I'm being genuine when I say squatting without a knee brace hurt so much I was on the verge of tears) but it feels 100% fine squatting or running a 5k when I'm wearing one.

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9 minutes 6kph
21 minutes 7kph

>>75732364
wearing a brace is totally fine and acceptable for those activities m8

>>75731411
highly recommend the hoka mach 6. good upgrade to a speedier shoe for a beginner that can also handle long miles and easy days. super durable. at $165 usd it's a good price as well.

but yeah you need to go into a store and try some on.

>>75731601
Meds

>>75730419
dude you're fine, just take the creatine

>>75732609
I actually looked up the mach 6. My closest store only has the clifton. Is that model comparable? I also considered the Deviate Nitro 2 because I read that Puma makes decent shoes for slim feet.

>>75730620
Looks really gay đesu

>>75730922
Running for sure. Everybody should run at least a mile a week, even (especially?) powersharters.

>>75731601
Am I the only one reporting spam anymore? This chigger is on every board with the same crap for months now

>>75730958
Do you forefoot or heel strike? I switched to higher-cadence forefoot striking years ago and it fixed several leg pains I used to get. Otherwise I would try a few weeks of very short and slow jogs to see if your body simply needs time to adapt.

>almost 30yo
>hardstuck at 25 minute 5k
I'm ngmi.

>>75732921
There is no way you can't run a sub 20. What is your bmi

>>75732969
30. you?

>>75732977
22.5. 30 is obese, 25 min 5k is not bad for an obese man. Keep grinding.

>>75732977
Age is not the problem nigga, lose some weight

>>75733032
>>75733001
bmi doesn't account for muscle buddeh

>>75733042
Lel yeah I’m sure it’s alllll muscle

>>75733042
The only exceptions are if you are on roids, or are a freak of nature like Mike Tyson or both. Chances are very high that you are simply fat.
BMI is king.

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4x6 min
fucked the pace up like a spastic as usual and went way too hard. once I get the pre workout in there's no stopping me
pathetic lack of discipline. next day is 5x5 and if I don't pace that correctly I'm retiring.

>>75732364
Not a problem. If you haven't already done so, consider adding foam rolling or certain leg machine lifts into your routine to manage patellar tracking disorder.

swimming sesh today went well
tomorrow i run 14ish km

>>75733143
That looks like a brutal workout, good job.

>>75733143

for intervals i used to do 800m intervals on z3 is it better to do intervals by minutes?

>>75732977
your bmi is 30 and you run 25 minutes 5km?
i highly doubt that

>>75733245
yeah it was brutal
the idea is to do my intervals at threshold so I can get more volume in but still recovery better and avoid injuries. need to slow down

>>75733257
not much difference. I just switched to time because I want to hit about 25 minutes of work each time. so it's convenient to just do 3x8 or 5x5 or 6x4 or whatever

>>75733279
whats your 5k pr time?

>>75733286
15:04
should break 15 this year if I don't get injured

>>75732822
i had a pair of cliftons and really didn't like them. foam went dead really quick. I would say they are NOT comparable.

I'm actually looking at the deviate nitro 3 at the moment as well. Apparently the dv2 is pretty much the same.

only thing with the deviate nitro is that it's better suited for tempo efforts and I might want to pair it with a bit of a more cushioned shoe for my long runs (20km+ every weekend)

i've never done shoe rotation before and always looked at all-arounders

>>75733294
thats crazy good times man literally elite runner
good for you bro mirin hard your times

any advice for a beginner runner (consitently running since jan 2020) with a 23:28 minute 5k pr?
really want to get comfortable with a 4:45min/km pace and get my z3 like yours 3:10+ min/km

>>75733373
Just have a solid training plan with a mix of easy and hard runs and be consistent. Take an easy week every couple of months to let the body fully recover and adapt to all the training. Then go again.

all training is good training. your heart doesn't know if you're running or cycling. I do a lot of cross training. makes a big difference if you have the time to fit some in. and is easy to recover from because low impact so you can go hard most days.

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3.01mi in 29:36. Running on one hour of sleep (literally). It'll only get better from here, at least it was 30F with light wind today, it was a nice recovery run.

>>75730922
Running. Eventually it just becomes the toughest thing you do in a day compared to everything else but obviously manageable because you'll be doing it frequently/every day.

>>75730620
I like the cushion, but more of an Adidas fan. Ultraboosts for me, although I'm a new Brooks fan. I'lll eventually try Asics, right now I'm happy with my Adidas/Brooks stuff.

>>75733334
Good to know. I am trying to train more this year so I probably want to pairs of shoes. I have been running for 10 years (including possibly 4 years of injury) and I bought like 5 pairs of shoes. When I was still playing soccer and shit I probably ran 20-30 km a week.

>>75733497
i've been doing for the past month
>monday hard 5k
>tuesday easy 10k
>wednesday interval/easy/fartlek 5k
>thursday easy 5k
>friday (swim session)
>saturday long run (12, 14, 16, 18km)
>sunday rest

i'm thinking about changing this to 3 days doing 2 easy long runs 15km+ and 1 hard 5-10km, then fill the other days with bike/swim

>>75733259
He's not me, my bmi is 22.

Never thought that buying new shoes could be so much fun.

>>75732921
same boat at 40. Feels bad but Im determined to get to 24

>>75733259
the power of long legs

>rest day
>no suicidal thoughts because I'm too busy at work to think
I've cracked the code

>>75734800
Can confirm. It can be fucking hard to actually work but it makes such a difference at the end of the day.

i'm 27 do i still have time to get my 5k down to sub 18min

>>75734800
>too busy at work
>shitposting on /fit/

yeah right

>>75734932
I got home and was waiting for my dinner to be ready when I posted.

>tried a hip abduction machine
Oh shit so this muscle is what’s been bothering me on long runs these days

I just ran four miles for the first time! 32 minutes.
I think I could probably do it faster, but I cheaped out on my treadmill, so it only goes 7.5 mph max.

>>75735080
32 minutes very good for first time

>>75735179
Thanks! I was drenched in sweat afterwards, I have no idea how you guys run in clothes (yes, I was running in my underwear in my living room).

>>75735235
>I have no idea how you guys run in clothes
Easy, today had a high of 32F.

>>75735240
>32F

whats that in english

>>75735304
0C

>>75735304
273.15K

the feeling of long overdue new shoes.....

>>75735240
True, lol. I don't know if it's just me, but when it's cold out, my ears hurt a lot, so I'm less inclined to run outside. If anybody knows how to stop that from happening, please let me know.

>>75735326
>If anybody knows how to stop that from happening, please let me know.
Wear a hat?

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>>75735326

>>75735326
Have you tried wearing clothes?

>>75734929
Yes but you need to start today

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>>75735326

>>75735328
>>75735332
>>75735717
you look like dorks lmao

did any of yous continue running while dealing with tinea? how did you manage the accelerated growth due to sweat exposure of the infected area?

it'll be a year soon since i had to stop running cuz it had spread a lot. 95% of it is gone now but some still remains.

>>75734800
man just don't think about that stuff

what's the half life of roon cardio gains? 2 months?

>>75735737
I deal with it using fungacide. I also go and by anti-fungal detergent. I wash my shoes normally then I will soak them in the anti-fungal detergent and let them dry. I will also wash my socks in the anti-fungal detergent as per the instructions. Scorched earth is the only method anon. Sometimes the footwear is too far gone and the only option is to throw them away and get new ones.

>>75735925
>>75735737
what the fuck are you guys doing to get ring worm dude
your guys aee disgusting

>>75735939
tinea isn't ring-worm. i got ringworm once from trapping cats.

>>75735939
>>75735945
sorry, the tinea (tinea pedis) we are talking about, aka athlete's foot is not the same tinea that causes ringworm (tinea corporis).

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>>75735873
the black mesa hazard course is the half life of rooning

If I have a history of knee injuries from wrestling in HS (and trying to improve my cardio for bjj, like the other broken down wrestlers), should I get stability shoe?

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testing out the hamstring with a parkrun tempo today. yeah we are so back. sub 18 attempt soon

What do y'all think about when running? I usually have thoughts of fucking girls and being mired for my muscles

>>75736583
i usually think about about plowing my fellow /roon/ brothers in the bussy

What do you eat and drink before a run and do you eat/dink right before a run or like an hour before you run?

>>75736622
Half a glass of water if I'm thirsty. I run in the mornings. I used to drink coffee beforehand but stopped that because it makes you want to go to the bathroom.

When I used to run in the afternoons I'd have a banana or some other fruit an hour before, but it would be at least three hours after a proper meal.

>>75736689
Wait, so you can run on an empty stomach in the mornings? Provided you chug some water down? I usually run in the morning and I usually don't eat breakfast so I was wondering if doing this way is wrong and come back to bite me later on.

>>75736583
I tend to think about pulling out a gun and blowing my brains out.

>>75736583
>>75736590
cringe

>>75736701
based

>>75736697
I never eat anything before running unless it's a run over 20km and even then it's only half a banana or whatever. If you're running in the morning your energy stores from dinner the night before are more than sufficient

>>75736715
>your energy stores from dinner the night before are more than sufficient
Is this still valid if I am on a cut? A small cut mind you. I don't think I'll ever reach 20km run levels so maybe I don't have to worry about food intake before a run. My goal is to reach 10-12km runs after recently completing the c-5k.

>>75735050
gotta do your copenhagen planks

>>75736240
doing your rehab exercises would be more important than any shoe. I would just go with a neutral well cushioned show and do your strength stuff religiously.

>>75736738
It's the biggest load of shite I've ever heard in my life. Eat before your runs. Even if it's something small get some fuel into you.

>>75736738
idk man eat if you're hungry and you need it. Do a trial run on empty if you're concerned

>>75736761
retard

>>75736825
hmm who is the retard the guy starving himself before exercise or the guy fuelling himself
yeah tough one that
dude fasted training lmao. absolute clowns. honestly morons falling for memes. nobody thicker.

DON'T BE LIKE THIS SPOOFER

>>75736738
Don’t listen to that guy. If your last meal was dinner and you slept a proper night, you’re in a fasted state by morning. You can train like that if you want, plenty of people do it intentionally, but him saying it’s “more than sufficient” stores is pure retardation. Test it out yourself and feel the difference.

That said it only takes like a banana or half a protein shake to make a difference, you don’t need to have a whole breakfast.

I always eat a slice of bread with ketchup before a 5k.

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>>75737191
So anyone else weird shit before a run like anon here?

>>75736583
I try not to think about anything. I try to feel the run and get into the flow/zone whatever

>>75736583
>What do y'all think about when running?
Admire the scenery, daydream about whatever, form check, review the day or plan the rest of it

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3.03mi in 29:06. I recovered, so I decided to go back to the gym for some real lifting, probably the first time this year. 201.0lbs, on the final push to re-entering the <200lbs range. Feels good.

>>75736622
Either pre-workout or a can of energy drink if I feel like treating myself.

>>75736738
You're on a cut, what can that possibly mean OTHER THAN fasting, cardio, and fasted cardio? It's just the way things are done. When you're done cutting, you should start eating before your runs. One granola bar, or one banana, about an hour before you take your first step, will be plenty. Keep in mind marathoners and ultras will eat every hour or more during their efforts, so it can't be too terrible now can it?

>>75736240
No, the choice of neutral/stability/motion control footwear is 100% dictated by your foot shape and natural stride form. If your knee is a concern, stabilize your knee. Sleeve, brace, whatever.

Easy day in the gym today. 20 min on the bike and 15 min on the elliptical. Very tired legs. Day off would have been justified but sometimes I think an easy spin of the legs is better than a complete day off. Should be good and fresh for a nice run tomorrow.

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>had a dream where the shoes I bought last week kept rubbing in different spots

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8 minutes at 6kph
22 minutes at 7kph

>legs in a permanent state of fatigue
>Can't absorb any training
>As a result, performance is peaked
>Always have a random part of my leg hurt, slowing me down
>Get anxiety when I haven't exercised, so can't recover
>Body is too durable to get injured to the point where I have to stop, so stuck in cycle.
How to fix this, or is it over? Half troon race tomorrow, going to struggle to match my PR I set a year ago

>>75737895
Learn backup techniques for anxiety instead of 100% dependence on rooning.

>another 3.5 hour long run today
>Marathon in February

I'm so fucking sick of running lads. Anything after an hour is just a dull fucking grind.

>>75736622
4 - 5 hours before i will eat.

sometimes if i run early i will eat like 2 hours before but it has to be something negligible like soup ans sugar

Now that I can do 10 (3.5km at) laps around my stadium, I'm curious. Why has my speed barely increased in comparison to the distance? When I ran the first time I could run at 6.7km/h now I did my first 10 leps ever, at 6.9km. Google says the average speed for a runner is 10km and I've seen some of you guy run 10km in under 55 minutes.
How did you guys increase your running speed? Was it just a natural progression from running more or did you do some drills?
>>75737722
I had a dream my legs were shredded and buff like a football player, when I woke up I was really disappointed.

>>75737895
do different exercise instead of running.

>>75729950
Anybody uses chest wraps? Like those morpheus ones? I cant get into cardio unless I have numbers to work with like with lifting

Der Rooner

>>75738043
go attempt a 70 minute 10k

Started running recently and I can run for about 25 minutes without stopping, usually that amounts to about 3,5km. My goal is to first run 5k and then run it in 30 min. How do I get to that point?

>>75738104
you're so close. you could probably slow down and run the 5k.

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>>75738104
Are you doing couch to 5k? I've been following it and I'm approaching a 25 minute 5k. It's been really helpful so far.

>>75738101
But I can't even run 5km, how should I do it? Do my normal routine then walk, then run as much as I can until I get to the 10km?

>>75737664
>so it can't be too terrible now can it?
I vomited more than 6 times during childhood from eating before doing sports so now I only roon first thing in the morning with a glass of water AT MOST

>>75738213
sorry, that was flippant. keep increasing the laps. push yourself. read the links in op

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It's long run Satooorday, post your long runs.

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>>75738375
>149bpm cadence
Found the giant, are you like 6'8"? Basketball or volleyball?

Anyways, I just did a shakeout >>75737895
Feel dehydrated and I could feel my right Achilles every step. Left hip a bit too. Should be able to complete the race if I don't go out delusionally hard.

>>75738310
What kind of slop did your parents feed you? Sorry to hear that anon.

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>>75738096
Der roon ist gut. Mein arsch ist dicken. Das madchen.

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I'm only just starting to take care of my health and I tried jogging to start doing cardio work.
Problem is, the guides say I should jog for 1 minute and rest for 1, but what do I do if I can't even jog for a whole minute? I'm not morbidly obese, but I might as well be with how little endurance I have right now.
What do I even do in this situation?

>>75738551
>but what do I do if I can't even jog for a whole minute?
Jog really fucking slow. If you have to walk more than you jog, so be it. Just keep trying to increase the jog:walk ratio every time you go out.

>>75735235
Try putting a fan in front of your treadmill, since on the machine you aren't getting the air movement that would happen outdoors. Unless you don't mind the sweat
Also great pace

>>75738612
Alright, I'll try that. Thanks.

>>75738551
man if you're that unfit just do any training at all. anything will make a difference. if you can't run then walk. if you can't walk then sit on a bike. do a few pressups. anything to get the heart up

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>>75738375
Just as I was getting into my car this freezing rain started. Absolutely every surface was covered in a thin layer of ice - I almost slipped on two occasions on stone pavement.

>>75738551
Great low impact exercise would be swimming. It's a whole body workout also.
So get into the water fatso and don't come out until you grow gills.

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>>75738310
That happened some time ago.
You should try food formulated specifically for endurance sports e.g. gels.
You got fructose, dextrose, maltodextrin, honey, etc. - all with minimal impact on your digestive tract.
I would avoid fruit at first due to high fiber content - that just might give you the shits.
As always test it yourself. Your digestive system can be trained.

OH FUCK I'M GONNA ROOOOOOOOOOOOOOOOOOOOOOOON

why are you niggaz so slow?

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I have been running since last summer. Is it too soon to sign up for a HM in May? I have never ran further than 10k

>>75739090
you could easily do it with 4 months of training. probably won't be breaking any records but you'll get it done. training is more fun when you're training for something specific too. do it

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>Do 15 miles last weekend and still be hungry for more by the end
>Today I tap out at mile 1

What the absolute fuck? My whole body just felt completely exhausted and out of breath.

>>75739090
do it

>>75739112
fatigue. did you increase mileage too rapidly?

>>75738468
PLEASE BE IN BERGEN

>>75738551
Walk fast, like really fast

>>75739456
Does that also work? I could probbly do that instead of jogging if it does, at least until I can actually jog.

>>75739470
If walking fast gets your heart rate up, sure.

Also you said you're not morbidly obese but you also didn't say healthy weight. Being overweight at all puts a lot of strain on your joints when running and you'd be better off doing low impact cardio instead.

>>75739483
I see. I'm gonna try that aproach then, thanks for the info.

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>>75738213
Not that anon, but OP fucked up the links. Heres the guide

Houston troon coming up

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morning heal