>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 of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- 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/cock and ball torturehttps://sites.google.com/view/sub-threshold/home>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-calculatorhttps://lactrace.com/norwegian-singles
Did a 12km hike today.
>running general>Guys I did a hike!
>>76569066>run first thing after waking up>dick still hard and almost poked out of my pants
almost time for the saturday long troon
ZONE 2 IS STORED IN THE BALLS
>>76568797Digits and you post wife
>>76569153No warmup, no nothing? You just woke up and went off?
>>76569066Should I sign up for Honolulu marathon or not?I would spend like 5000$ on the entire thing, hotel, flights, etc.>t.european
>previous saturday >10km in 1:14:40>very bad itbs during most of the run>today>10km in 1:13:49>very mild itbs that only started after 30min in
>>76569364Just to run and head back? nah. Run then have a vacation in Hawaii? If it’s in your vaca budget then yes
>creating a massive carbon footprint to fly halfway round the globe for a 40 something kilometer jogPretty selfish dont you think? Pick a local race
>>76569066I got shin splints. Whenever I try getting into running I end up with it and have quit eventually. What should I do besides strengthening my calves with calf raises (which I was already doing....)? Should I stop running until the pain is gone? Is there anything else I can do?
>>76569590Selfish? Get on your knees and get a load of this *unzips dick*
>>76569655Walk
Doing a 5 mile beach run in OCNJ. Any advice I’ve never ran on a beach before.
>>76569655Do a month of daily strength exercises and faster hiking for strength/conditioning and aerobic gains. Then try running and see if its improved. Maybe experiment with a higher drop shoe in your rotation if that doesn't work. Look into massages.https://www.youtube.com/watch?v=AMv0LzkMet8
>>76569763I did on a vacation once. I ended up running nearer to the water because the wet sand was more firm. Running on dry sand was fucking awful.
Was feeling really good up until mile 7 then hit a wall. The temperature is supposed to start going down next week, so will try for 15 miles next week.Doing Hal Higdons marathon program for a race in January.
My shins REALLY hurt after I sprinted for a bit, what do
>>76570035Sprint moar
is 2 months enough time to go from a half marathon up to a full? also a hillier course?
>>76570037It hurts a lot and I need a full few minutes to get my breath backI've started this 10 second sprint past a tree where a swooping magpie lives
>>76570053Did l stutter?
do like 5x10 of these at least 4 times a week and see most problems you're complaining about begin to disappearthis goes to literally everyone lurking /roon/
Sub 1:37 half marathon GETToe that hadn't fully recovered from 6 weeks ago looks black and mangled above the nail so back to square one on that, can recall an anon suggesting something about hot water, salt and something else but need to recheck the archives
>>76569364It's cool. Lot of japs though :/>5000$zoom zoom
>>76569655What also helped me was lookong at my running form. Not just stomping the ground and running from the heels.Maybe you do to much fast work? What is your max hr? What hr are your typical runs at?
Eh, her smile is creepy.>>76570328Congrats, bro!
>>76570104Damn, she needs to get some IV fluids, stat. She's in danger of dehydrating.
>>76569140I walked 5km in 40:50 today. Took a short break and then walked back but it took me 42:52 which is below 7km/h and it bothers me, rip. My legs kinda hurt a bit on the way back, I think I need to take it easy tomorrow maybe.
>>76570328based wd :)
I AM FUCKING MAKING IT
Not much but it was honest work.
How do you deal with knee pain, bros? Power through it to keep the momentum / rest / any exercises to fix and prevent it in the future?I started running 2 weeks ago, went 12km / 5:30 yesterday with a Running Club. After that my knee started slightly hurting when tensed and today I was limping on my way to the Running Club, so decided to skip it (no more runner gf for me).
Hi guys,I get minor pain over the left side of my chest when I try to get into jogging. Did any of you have similar issues?
>>76570104BSS are truly a blessing.Make sure to fully extend your leg and lean forward for maximum glutes and hamstrings activation, since they are usually a lot more of a limiting factor than quads. At least in my case.
the sunday longenthlike 1 mile of it on road
>>76571029>started running 2 weeks ago>5:30run slower>b-b-butrun slower
Is there a way to rapidly boost my stamina
>>7657122525x hill repeats(1k, 10s rest) at 100m pace. Get to it.
>>76570104I do these with 24kg kettlebell and walking lunges with 2 x 24kgbig thicc juicy ass on me now. gliding on my runs like a gazelle
>>76570104Nah, I'll stick to my routine. I prefer my single leg romanian deadlifts and shrimp squats for my legs.
>>76571225wrestle
>>76571225Sex
>>76569655Make sure you have shoes that aren’t worn out,m
>>76569776Good to know; thanks.
>>76571660Sure.Unless you're looking for a weird kind of workout... Running on dry sand will work out different parts of your legs. Muscles that you probably didn't know you had will hurt like fucking hell.
>>76571673Nah it’s a five mile race that I signed up for. Down here anyway so figured why not
>>76569655Get a metronome app. Set it to 180 and run to the beat.
Literally all you need
>>76571771i don't know about thatthat's my 10k z2 paceat this pace i'm stomping my feet real hard, which is clearly worsening some painsthe stomping decreases with more speed, but my shitty cardiovascular is not strong enough for something like z2 10k in 1h pace, which i believe is the bare minimum for an amateur runner
>>76571840>z2 pace
Right foot, the sole feels weird, a numb feeling/pain.Anyone ever had a stress fracture?
>10k today>still dead from Corona>47 minutes of 190 BPMAt least I can prove now that zone running is a meme. Zone5maxxing is the way to go.
Is this achievable natty?what does his training program look like?
>>76571996Natty? Depends on the shoes and his watch. I'll give the benefit of the doubt and assume no warmup or gel consumption took place.
>>76571996He skipped warming up.
>>76571029Metronome app. Run to 180 bpm.
>>76571225
I would like to notify all anons that if they're unable to toe run and can't even understand the motion it's because they're not activating their lower/upper core directly, and they're not activating their glutes/hamstring correctly.You need to do core work, athletic motions (youtube athleanx 7 minute core workout, that's great), and glute/hip/hamstring work. Stretches, strengthening, mobility, isometrics, whatever. The whole shebang.You gotta figure out how to keep your core flat, tight, but limber, and propel yourself with your buttcheeks, no kidding. Focus on that intensely (over recruit practice) and incorporate it over time into your regular runnning form.
>>76572348>athleanx
>>76572550jeff is a good guy and shitting on him is peak /fit/ newfaggotry desu
>>76572562he's a lying grifter who offers dangerous advicet. '08 /fit/ oldfag
i picked up my race bib
>>76569066I have taken the sprint pill
>>76572596He could be a talking donkey for all i care it's a solid ab routine
Will support Chinese company, Xtep, gonna try them.Enjoy buying overpriced shoes, where manufacturing is done in Asia anyways, might as well buy directly from the source.
>he wears his race bib on the front, bottom part of his shirt instead of one of the top parts of his leg
>>76572830My shorts are too small
>Waiting at start line>Girl rocks up next to me and smiles>I look awayFuck I'm still an incelBut it's like I only ever see the qt girls at these events and nowhere else. Where are they otherwise?!
>he pays to run
>>76572912i pay for the t shirt
>>76572348>toe runThough it can be better for speed since it utilizes your calf muscles more, it causes a lot more stress on just about every single involved in the foot compared to all other landing styles. More specifically: achille's tendon, plantar fascia, and anterior tibilis. These cause many of the common issues people have with running such as plantar facisitis and shin splints. You also see this commonly in minimalistfags because going minimalist. Want to take a guess as to why?>You need to do core workYour standard lifts will already do the job. If you want to focus better for running, do unilateral versions of them like Romanian deadlift, shrimp squats, and unironically enough bulgarian split squats like the anon who keeps spamming it ITT. Lunges work excellent as well. Some Kenyans are now incorporating Olympic lifts like the squat clean as well.>>76572596I stopped listening to hjs advice a long time ago and blocked it so yt would stop recommending it. Once a yt channel gets big, it becomes shit by just shitting out a lot of shit videos. If I want advice on something, I have a physical therapist with a PhD over a MS I see at least once a year for dry needling weeks before my goal race that's more than willing to give me very good advice that helped me gets PRs.
>>76572940>because going minimalistGod my mind went blank there, I meant to put down that minimalist kind of naturally nake peiple go forefoot.
Did my "shakedown" run.Saw two rabbits.
30km run done. The shred starts now. Gonna ditch this flab and start getting serious. LFG
>>76572933I pay for the participation medal
My long roon today sucked bros. Now I'm gonna be in a bad mood for a week
Is anyone else doing a Labor Day roon event? Or is it just me?
>>76573213Go do it again.
>>76573329I kinda needed a less intense week and the fasted roon didn’t help things. I will be motivated next week to redeem myself
Do runners have fucked up feet like ballerinas? Post some sweaty runner feet
>>76573430
Ran 10 miles yesterday. Tried running 10k today but knee started aching around 2 miles in. This was my first week running 30 miles. Can’t wait for fall!
>>76569066>norwegian singlesIs there a joke I'm missing here?
>>76573588yes
>>76573440Eh, hair is too blonde.
>>76573440>CompeedMaybe if she wore better shoes and socks, and developed the calluses her feet need, she wouldn't develop blisters.
>>76573440>posts nudes of herself
>>76573638Forgot to post link: https://www.aznudefeet.com/view/celeb/e/43159/emmacoburn.html
Alright I just did 2 5k run events and I think I'm confident enough to visualize that distance as a short race. Then I did two 10k proper race and blasted all the way on tempo speed. 10k felt more like a "5k extended" rather than a "double 5k". Feels really fucking good being overweight and finishing above 5% of participants.How hard is half marathon? Should I change my approach on pace or what? Because I'm starting to get tendon pain on my heels due to increased mileage, so I don't know what to do if I keep scaling down back to lower mileage.
>>76569066any of you use aftermarket insoles?
>wanna run with me anon? hehe
>>76569364you don't have marathons near where you live?
>>76573929>How hard is half marathon?It's not harder than any other distance, but you will encounter things you likely haven't had to deal with before - muscle fatigue and lack of energy in the later stages of the race. To mitigate these you need to do longer runs unfortunately. With regards to tendon pain make sure you are warming up and stretching afterwards properly, eating correctly, etc. You could also mix in some strength cross training like gym, yoga or plyometrics.
>>76574179Eh, navel piercings are icks.
>>76573929The half marathon is not really that hard, surprisingly. Sure, it's more than double the distance of a 10k, but it's very doable. I know plenty who finished within the 4hour time limit just power walking.Since you are a slower runner, proper pacing is absolutely crucial. This has more to do with your energy systems than anything else. You are going to using more of them than you ever done with a 5k and 10k. Your lactate is going to accumulate at a fast rate if you don't pace your self, leading to quicker fatigue and you slowing down. Since you are a slower runner, it's even more important. Do your lactate threshold runs. You'll have to practice in race nutrition as a slower runner. You won't have to go so far as to get gels or anything like that: just whatever they're offering on the course as far as fluids with calories and electrolytes like gatorade. My average time is 1:45 so I don't have to worry much and get by with just water.Do a lot of the things >>76574202 said. Long runs are a must, esp strength training. >painCrosstraining. Get on the bike, swim, elliptical, or whatever your cardio of choice is. Think about ice bathing your feet (get an ice pack, put it in really cold water, then submerge foot.) Do some trigger point therapy with a lacross ball on your entire legs. Find out how you strike the ground: heel, mid, or fore? You may have to switch your strike style. How's your cadence? Can you get it up to at least between 160-170 spm?
>>76573170mother fucker doing my weekly mileage in one run
New shoes looking fresh as fook
>>76574492*ruins your day*
>>76574492>he doesn't trim his legs
>>76574515got a goretex pair for the wet days
>>76573929Half marathons ain't so bad. It's still a fairly comfortable distance, either on the road or on the trail and it won't take too much out of you.As in all things long-distance(ish) the key to finishing those 13 miles is taking it easy the first 13 miles. Slow, gradual increase of your weekly mileage, coupled with strength work will get you there. Strength work - not stretching, icing or whatever is the fad these days. Nail the distance first, then go for speed.>>76574515Are you really training if you finish said training looking like a tiktok faggot?
>>76574618>picCongrats on that! I'm extremely impressed by that elevation gain. The last 50k I did years ago had only half that.
>>76569066I finally got my time to 7min a mile yaaaaay
>>76573588Norwegian Singles Method is the new “it” training system for running.
Are carbon plated shoes really bad for every day running?I cannot believe it when marathon runners only run in them now or any longer distance runner as well.
>>76574618ur insane anon, i am just a fledgling compared to youhow is your training?I am this anon >>76574724
>>76574618>>76574756What i meant is what kind of strength work specific exercises tbhj
>>76574747The race models are quite harsh (they are for energy return not comfort) and they wear out relatively quickly. I have some nike zoom flys that I use half the time on my runs. They are more comfy than race shoes but they still do something all these shoes do. They basically transfer all the stress to your calves because your foot is like a useless stick in the shoes. I can imagine this ruining your foot's natural shock absorption and muscles over time if it's all you use. I think as long as you use multiple styles of shoes you should be fine though.
I asked a girl on a running date and I haven't run in like a year, how fucked am I?Hopefully not completely fucked, I'm in good shape from mountain biking and I have a pair of running shoes that feel comfy. But I still feel quite foolish.
>>76574870Not very fucked probably.
>>76574870>>76574889most women are running at 8-10mins a mile. you probably are fine
alright about to go run this half marathon
>>76575155can i play with your tummy first?
>>76575162uh? no?
>>76572830uhm...*blushes and raises paw* whats a racebib?
>>76575183>uh? no?PLLEEEEEEEAASSEE LET ME PLAY WITH YOUR TUMMY COME ON I heard tummy rubs will give decrease your cortisol so it will help your performance in the long run.
I've ran every day this month.
Didn't feel like running today so I went out anyway, it was too hot and I started getting pissed off because I was going out of breath. Ended up doing a lap around the neighborhood fast and just fucking went home. Garbage shit.
ChatGPT gave me this workout as part of an Ancient Greek Olympic athlete routine Is it a good workout worth doing? Seems like a lot of volume
We out here rooning trails and shit
>>76575737You're a pussy, bro. Just quit already if you can't handle a little heat and speed. Jk just a little banter, unless you can't handle that either.
Sorry thread but rowing mogs running HARD in almost every way. If you disagree, you’re coping
>>76575790Rowing is great if you're a competitive rower on an all white rowing team. If you're just some clown on a concept2 in his garage or public gym then you're gay and a loser /Thread
>>76575819Read my last sentence, fool.
>>76575833Spotted the loser rowing alone in a public gym with the dampener cranked up to 10 kek
>>76569066I have some pain above my left eye and it sort of goes to my left nostril after running. What is this and how do I prevent it?
>>76575755Dunno maybe ask chatgpt?
>>76574729I'm going to try it.Four runs a week, approx 3h of running, maybe a bit more.Around 50min of sub-threshold intervals (1k or 2k intervals with 1min rest). That's all. I'll use the calculator to determine the training pace.
Visiting the parents for labor day. Nice to run in a different setting than usual. Also a bit cooler and less humid here than back home. Took it nice and easy and didnt feel totally wiped at the end.
>>76575790Sure, from an aerobic standpoint, running may be one of the least efficient ways to improve your cardiovascular systemBut after running outside for a considerable amount of time, I began absolutely hating using the treadmill, and it extends to other machines tooI feel like suffocating when I have to run at the gym, there's no truly fresh air incoming, you're often sharing that filthy air with other people because treadmills are always crowdedSo I hope you're at least moving your rowing machine outside before you use it
Did the half marathon. For some reason... my official chip time isn't on the website yet. I think I might have had a defective bib or something, because it looks like a whole range of numbers is fucking missing, like none of us showed up. I'll check back later... maybe there's a delay... Until then, I'll have to use my Garmin time, which I know is a little inaccurate since it says 13.12 mi, but oh well. According to it, I beat my 1:45 goal so that's good at least. There were 1:45 pacers, so I stuck with them until the last mile or so. Overall, it was pretty good, probably could have gone a little faster.Didn't see a single animal the whole time, except ducks and geese in the river...
>>76576161Oh wait, nevermind, I had it filtered to only show "team results". I wasn't on a team. My chip time was 1:44:30
>>76576097What's the point of blocking the street names when you have literally given up the map and AI can immediately tell us where it is?
>>76576206Just tried it with Jippity, it failed and asked me to provide more hints.
>>76576161That's damn impressive, I have my first Half Marathon coming in 2 months and I aim for 2h. How and for how long did you prepare for this one?
>>76576206I don't think it can, unless it's trained on the entirety of google maps data or similar, which I doubt
>>76576300Well, I was doing well last fall, but then got injured, and was able to start running again in June. Luckily, I was atill able to do a 30min 5K. Then, everything I did is in the spreadsheet: running 6 or 7 days per week, gradually ramping weekly mileage back up, doing at least 1 long run per week, and at least 1 fast one (I don't do intervals). Then 1 week of taper
post your current 5k time and goal time NOW
>>7657643223:1910:00
>>76574492hm those don't look like the EVO SL's to me
>>76575819yeah it's really nice to get out in nature and row through the forests and trails and mountains and explore the city on my rowing machine
>>7657643223:49goal is sub 20
>>7657643217:3xsub 17 within 12 months
>>7657643236 @ z2a minute or two below 30 @ z2i literally don't need more, any higher performance than this is diminishing returns
>>7657643223:20sub 20 is the goalthen again I have been more focused on sprints lately, not sure if I'll ever hit that, we shall see
