>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.png (embed)https://i.imgur.com/qNJIy.png (embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/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>>76583391
>>76599058>/troon/ running general
>>76599058POV your tinder date is trying to get away from you
>>76599058aw fuck not the whore pics again
>>76599092homo
>>76599103why do girls run? give me, your most fucked up and realistic reasons
>>76599108they're better than you
>>76599103cuck
>10 miles unlockedI've done it three times now and it's a cool feeling, but it's too time consuming to be standard. Took 95 minutes. for an average dude in his 30s, how much faster could I really make this? What's a good sustainable 'long run' distance & pace?
>>76599058Imagine being transported 2000 years back in time and you see this, all your ancestral instincts immediately activate and tell you to chase her down and copulate.
>Dyel General
>>76599174>>76599193>can't jog 800m without gasping for air
Eh, color of shorts is too ugly.
>>76599108Because they enjoy it?
>>76599083>implying she will swipe left>implying she will agree to go out with me>implying I have a tinder profile or any dating profile for that matter>implying I can take a photo of me and upload it>implying I'm not hideously ugly and I can look at my look at my gross visage in the mirror or in photo and not get existential dread>implying I'm not a virgin>implying even if she assumed position I wouldn't find a way to fuck it up and spill my spaghetti and remain a virginIt's over
>>76599092This guy I used to work with was talking about his wife starting an OF. He said he was looking forward to the extra money. I said something like you do you but I would never put up with my wife doing something like that. I remember how his smile dropped and his tone of voice got defensive and he said you wouldn't? and I said I would divorce my wife if she did. He just kind of wandered off looking like a kid whose dog had just died. I'd rather live without a wife than without pride.
She looks scared when she turns back>>76599226>color of shorts>turnoff really?
>>76599174>DyelYep. Very high reps with light weights. Cannot bulk up because big muscles will slow me down.
>>76599251>He just kind of wandered off looking like a kid whose dog had just diedthat old boy was pregnant. PUH-REGNANThttps://www.youtube.com/watch?v=rPmastvJfds
>>76599269>really?Really.
>>76599293What did I just watch?
>>76599275I count gains in kilometers, not kilograms
>>76599385the briefest of glimpses into the soul of the 21st century man
>>76599385Pretty decent approximation of how a bad trip feels.
>>76599108Endogenous opioids
>>76599058what running shoes for trail do you guys use? there are different running techniques, where to start for knee protection?
You know it’s gonna be a great run when this blows in, you’re 3 miles deep, and you’ve got 10 miles to go>I’ve done 13mi novelty mud runs so running in sopping wet shoes is no problem>waterproof phone case no problem>dewalt water resistant bluetooth clip on speaker no problem>no shirt no problemThe rain is a minor inconvenience, just had to submit to dominatrix Mother Nature and keep rooning
goo d to see me running and seeing east asian japanese men fucking blonde white girls and japanese asian girls
>>76599433For a smooth or easy trail I just wear my normal running shoes. If it's very rocky or lots of root I wear some merrell trail gloves because they are low stack and have a rock plate in them.
>>76599058What’s the best way to increase VO2max?Mine has fallen to 49 (RHR is up, ability to run fast/long distance is down too)
>>76599436Not afraid to slip tho?I ran after dark and was worried about catching a crack & tripping.
>>76599103>mediocre face>no tits>no asslmao why would you save this girl’s picture
>>76599525norwegian 4x4
I need to quit drinking
>>76599532i tried these and found them quite tough. cut yourself some slack imo and run between 5 and 8 minutes x4 with full rest
>>76599526I try to avoid deep puddles but even they aren’t the worst. I’d rather step in a deep puddle than get hit by a car. Shoes and socks can only hold so much water, so at 100% saturation nothing else phases me
>buy new shoes>run on them a couple times>start getting pain in shinGod dammit it's the same series of shoes even... I should have done shorter runs to break them in I guess
Does running make you more susceptible to illness in the short term? Did my first half marathon distance Monday, followed by some shorter runs, by Friday seizing and invalid with temp of 103. Maybe pushed it too hard?
>>76599787Doing a lot of training in general does. I don't remember the channel (I think it was Nick Symmons) would tell times that he would have so nany illnesses that he would be on antibiotics at least once a month. This all stopped when he stopped with the very high mileage.Getting sick after along along endurance event is common. Your immune system is heavily suppressed trying to recover from the damage. Funny enough, I'm the complete opposite: I get sick during my taper.
>>76599787That's what taper weeks are forI often get sick with cold-like symptoms when I train hard for weeks without a deload/taper period Basically >>76599857
Yesterday I ran 15 miles. I’m traveling this week and will only have access to a hotel gym.
>>76599150:(No advice?
>>7660005220-30km at 5min/k pace
>>76600322You forgot on hills with 7% grade.
>>76600351That would be excessive. The long run is the most important run of the week and should be challenging but not ridiculously so.
>>76600376Not challenging enough. Now it's 10% grade. It's the only way to get faster.
>>76600052Because your question does not make sense. It depends on how much time you are willing to invest into trainingAverage 30 year old is not a useful category. The average 30 year old does not run. The average 30 year old runner probably does not run 10 miles. The average 30 year old runner us probably slow. Why do care about the average? Just do whatever fits your lifestyle/needs best
>running on a treadmill to keep my shoes cleanyeah that's me
I only run on the treadmill.
Me personally? Lazy week in front of the computer, eat some desserts every night except Friday night, then do a hm on Sat in 1:40. 6 day recovery repeat.
hello fellow troons, newbie here with a cadence question. My slow jog pace is about 11 minutes per mile, cadence is 150 and it feels so unnatural to raise it. Is that ok? Or should I artifically try to raise it with metronome to at least 160-165?
>>76601067Based
>>76599150Like anon said there's no correct answer, but I'll share where I'm at. 36yo and I run twice a week on average, between 3 to 12 mile runs usually with occasional longer as I ramp ramp up for a fall marathon. I'm not as fast as I was when I was younger and I'm fine with that. For longer runs, I usually try to hold a 9-10 min/mi pace, speeding up to a best of 7:30 when running a 5k on race day. I run much slower when it's hot or I'm doing lots of elevation. It's a big time commitment, but I'm doing this for my heart health and mental discipline so that's ok.
ran on the treadmill. very rarely do but it was the most convenient option todayhad it on speed 6 whatever the fuck that means. for pace it said 10.5. 10.5 what? I'm guessing it was meant to be km/h but it was certainly nowhere near that slowI was only doing an easy run anyway so it didn't matter but I wouldn't be relying on it for accurate speed or distance. in summary, treadmills are shite
>>76601396are you a beginner or a landwhalebecause that's a walking pacei can't see somebody needing to start a running motion at such a low speed otherwise
>>76601453I can run perfectly fine than you very much. It's the treadmill that is useless.
>>766013966 mph is close to 10.5 minutes per miles
>>76601539maybe that's what it's meant to be if it were calibrated correctly. but it certainly wasn't. felt like my normal easy pace which is 7 minute milesanyway whatever, all things going well I won't be on the treadmill again for the rest of the year
>>76599059She didn't say that
does anyone with a decent ear have any good wireless headphone recs they're itching to share? Something with a flat eq, good fidelity, stays in the ear, waterproof, long battery life, under $150.I'm perusing audio technica rn for earbuds, my go-to has been the m40x, but idk if i just want something cheaper or more rugged that won't fall out of my ear... idk
>>76601708>headphone recs>that won't fall out of my ear... idk
>>76601708I use shokz because I'm not a faggot audiophile who cares about le fucking flat eq and good fidelity
>>76599531You have restricted yourself to the triad of misery, shameful.
>>76601796>stupid nigger who can't hear and likes paying an extra $50 for hip urban branding awardcongratulations anon
Is Zone 2 training a meme?
>>76601935depends on your goals
>>76601935Zone 2 is literally the only training that matters for 99.99% of peopleThrow in some VO2Max training once a week and you're golden
>>76601958>>76602003But I can't get my HR so low. I've been running since May about 3 times per week for about 5-6km, granted I did not have much of shape before that, but most runs I have are zone 3,4. I can't for the life of me get the tempo so low as to keep the HR in zone 2. I would have to walk to stay inside the 60-70% mark.
>>76602040then just run in zone 3 until you're better. big deal
>>76602040do you need to lose weight? That might be the reason why even easy running pushes your heartrate up
>>76599150I think if running is your main exercise then the half marathon is the perfect distance. Congrats on the ten miles - it’s a big milestone and everything feels great afterwards. But you can definitely get that under 90 minutes in your 30s and more importantly, get it to the point where it’s a fairly easy but satisfying run.
>>76599525Mfw just got back to 49
Since I'm on a cut it's the only PR I can get : 6km in 30 minutes, yeepee.
>>76601708>daily doseI've been fond of the cheap Sony ones with the connective strap that sits behind your neck (picrel)I originally bought a set of BeatsX on a friend's recommendation, which are the same thing for twice the price, but they're temperamental with an Android phone and broke after like 6 months.Presumably because Bluetooth has a bitrate ceiling, but I don't notice a quality difference and the bass in these little Sony cunts is surprisingly deep.And since they have the connecting strap, there's a decent sized battery in there that gives them like 10+ hours of life on a usual day.They're not waterproof but I like them so much I bought a second pair so I can have dedicated Gym ones that I don't mind waterlogging with sweat, but my sweated-on ones have lasted two years and counting so far
>>76602270I swear I'm not shilling, my Vyvanse just hit and I sperged out a little too hard
>>76602003Zone 1 + 3x subthreshold mogs VO2maxbabbies hard
>>76602288Norwegian shills go pls
>>76599058Hit a comfy 12k today at 4:49 a kilometer, feels good man. Sometimes the music is too good to stop the run :V
>>76602273brotha, writing a paragraph is not sperging. thanks for the rec.
>>76602300noice, I hope to get 12k in any time in the next couple of months
Ok fellas, I’m doing it. Supplementing creatine for marathon season.I had a good 2.5 month stretch from April-mid June taking 5g of creatine in the morning 5 days a week. Stopped over the summer.I’m going to take 10g a day from now until late November. For reference, I’m 31 and 225lbs.Hoping to feel less fatigued while increasing my volume to 45-50mi/week (when life allows it)
tried running in cotton jogging pants and a sweatshirt yesterday as "heat training"never again, fuck that, I don't care how beneficial it is, it is a hell nightmare and my watch thinks I'm fucked cause my VO2 max dropped a good amountalso I had gray sweatpants and when I took them off I saw my whole ass was drenched as if I pissed out my butt
>>76602564what was the outdoor temperature?
>>76602575it was pretty cool yesterday I think like 16*C
>>76601708I'd say stay away from the wireless KZ stuff. Or KZ in general. I've had random popping, disconnecting, and sweat intrusion on mine. They still work but are annoying.
>>76599058How many days a week should I roon if I lift 3 days a week and work blue collar?
>>76599058Bear POV
>>766026027
>>76601935>>76602040Zone 2 itself isn’t a meme, but the way people treat it is. The goal should be most of your runs being “easy”. Zone 2 is a way for beginners to understand what an easy run is but people have taken it to the extreme. Going just into zone 3 for a minute isn’t going to destroy your gains. Your watch HR monitor is more directionally accurate than anything. It’s not perfectly accurate. Also, your heart rate zones can differ than what the standardized zones are which is what watches are going off of. If you are running and don’t get out of breath quickly and feel like you could have a normal conversation with someone, that’s an easy run. And yeah, it’s probably a lot slower than you think.
>>76602541The only downside to creatine and running is you do gain a little weight which can make it tougher.
>>76602675Isn’t it mostly water weight? I feel like I’ll sweat it out on the long runs and find an equilibrium weight.
>>766026022 days of 15-3-30 (the only acceptable usecase for a treadmill)2 days of easy run (at least 5K)1 day of high intensity intervals1 day of long easy run (at least 10K)and of course 1 day of designated full rest
>>76602634>>76602686Are you guys /srs/ or /j/?
>>76599058she has the back of a skinny middle aged man
>>76602846I dont work blue collar but I lift 3 days a week and run 7. Just run 6 and rest like the other anon said
brb going for my 2 and a half hour runoops look what I dropped:https://www.youtube.com/watch?v=EwejUh3m9Fg
Takes a little while to build up momentum running after work. Mile 3 felt like the first two, so when I heard I did a 7:15 I kicked it up a notch
>>76602686>15-3-30What is this supposed to mean?
>>76603015I think he means belt ratio
>>76599083This is the main reason I train. Not letting her get away
>>76602300ayyylmao I did 12k today too at 4:45/km. I went off my usual route and was afraid I wouldn't make it back before the dark (which matters because I think you're not supposed to go in the forest then). All turned out fine and it was my longest run yet. I was actually planning to keep this run in z2 but I wanted to go home lol. More than 50% was Z2 tho so still pretty decent.
Nice one bud! Trail running is so great, I wish I could do more of it. What is Z2? I'm? Not familiar with it, I just chart kilometers and time.
>>76602300What are you listing to?
>>76603298Alternating between Randy Newman’s “Good Old Boys” and Sly & The Family Stone’s “Stand!”
is it better to run slow or not run at all?
>>76599235
>>76602040>I would have to walk to stay inside the 60-70% mark.So walk. Your heart will get trained over time, and you'll be able to pick up the pace in time.
>>76599787You've got to stay hydrated and give your body recovery time.
>he doesn't do a 2hr z1 warm up before doing his 20 minute z2 workout
>>76602908>Just run 6Okay. I'll give it a try.
>>76601175Let your body be your guide. Heart rate, breathing, that's what's important. You should always be able to find a rhythm with your breathing, regardless of your pace, and if you can't, then you're going too fast.
>>76602684>Isn’t it mostly water weight?Yes.
>>76603309>is it better to run slowYes. Walking fast is fine too, or doing interval walks where you walk for a while and do some running intervals along the way.
Realized today my weekend run put me over 1k miles for the year. On pace to beat last years mileage if I get good weather November/December.
>>7660301515% incline3mph30min
>>76603443Walking isn't a workout unless your a fat retard
>twink mode achievedT-thanks guys
>>76603412but also dont start running 6 right away. Run a day, let your body recover for however long it needs, run the next day, etc. And these runs should be slow, like being able to have a conversation while running slow.
Did another hill run. I liked the hill this time, nice and gradual except for a couple steep spots. Hated the actual route though... right next to a very busy road. There were sidewalks, sometimes... but sidewalks=concrete which isn't good. And when there weren't sidewalks, it was like 2 or 3 ft of "bicycle lane" between a rock wall and the traffic. Planned to go further, but I think I took a wrong turn and ended up in some neighborhood, so I just turned around at 2.25 mi. I think I'm going to have to find a different hill to run (die) on. It sucks we have so many great trails around here... and all of them are at the bottom of the flat valley.Didn't see any animals, except some ducks by the river at the start.
>>76603606Noted, thank you. I'll only run as often as recovery allows. Any other tips you might have?
>>76603617Run slower, increase cadence
Really close to my 5k PR (29:27)
>>76603526>Walking isn't a workout unless.......it gets you to z2 without running, regardless if you're a fattie or not. It's all about the heart rate.
>>76602675I'd say if you're gaining weight (muscles) without a severe hit to your rooning stats, then it is a win-win, most fit looking guys are actually in a worse shape than their physique make it seem like cardio-wiseOf course that does not apply if you are a maratrooner, you actually want to be a spooky skeleton for them
How important is anaerobic training
>>76604031very
>>76601708Adidas RPD-01. Neck strap eliminates you loosing them. Best fitting ear buds I've owned, neck strap stays put all the time. 20-30 euro buckets in my country. The wire-ear piece connection is a brittle so I've reinforced the rubber (it was pealing off) with super glue and its holding up nicely. Great sound quality for the price. They cancel noise really well so not the safest in traffic or suitable if you like listening to nature, so just keep one ear free in those situations. Or consider bone conduction headphones.
I want to get better at running. I heard that a good way to go about it is to do 3 runs, for example 1x 5k trying for a good time, 1x intervals and 1x longer run. However, I can't run 5k yet. Is running 3 times a week too much for me now and should I just run 2x a week and try to get to 5k or should I just do what I mentioned above?
Do you count treadmill miles into your weekly mileage? I’m forced to use one since I’m traveling
>>76604132yes>>766040872 or 3x is fine. focus on increasing distance before getting granular with the training. you could also do the c25k program (see OP) and jump to whichever week you are already at
>>76604132>travellingwhy did you not take your rooning shoes, anon
>>76604181how do you know he's not in space?
>>76604184because it is both fake and gay, like his excuse for not being able to run outside
>>76603760gj, 2 mile might be even more fun to run than 5k
>>76601935Zone 2 is a meme. Going easy is not a meme. Just do most of your runs easy and don't worry about bullshit zones.
>>76604087I would do a month of just pure easy runs 3 times a week. Don't even think about pace or distance. Just go out and jog easy doing 10,15,20 minutes. Add some cross training if you have the option. You will get a big boost in fitness from the beginner gains then you can think about more structured training.
Has anyone ever recovered from a grade 2 high ankle sprain? Its better now but the leg is still week and I can feel my other leg compensating, very weird feeling. Did it doing muay thai
>>76604521You gotta do the rehab with all the band work. Strengthen the tibialis and calf as well. Get ankle mobility back if you've lost it.
I'm constantly struggling with top-of-foot pain. I only experience it while running; when resting it's gone in under a minute. What do?
>>76604558are your shoes too tight? mine were way too tight, i laced up differently and my feet feel good now
>>76604570It feels that way, but even lacing them extremely loose, to the point where they barely stay on, doesn't help much.Maybe it would help if I laced them differently though, how did you lace them?
>>76603588You're not a twink nigga, you're still quite fat.
have you guys ever had someone try rob you on a run before? i was just taking a night walk and had exactly that happen but i could run away before they had the chance. rooning is peak functional fitness.i hate niggers so much it's unreal. tnd.
>>76604589like this.
>>76604589Are they new shoes? Sometimes I get that with a new pair no matter how I lace them. Goes away after a few runs.
>>76604670Yep, 3 runs in now; no issues the first time, second time it was mild, third time a real problem.
>>76604181>>76604184>>76604206I’ll be in Vegas and will have my shoes. I just don’t feel safe running there especially at night.
long runs (over 20 km) fuck me up for 3 days. i feel so shit after them.why?
a 29 year old bmi 27 male shouldn't be this unfit... getting a tracker really is a wake-up call.
>>7660515727 BMI isn't fit bro that's overweight
>>76605157i think you should slow the fuck down & build some aerobic fitness before running
Hal Higdon intermediate 5k program week 2
>>76602605lol
>>76605209this lmaobut good that you realize you are unfit. Now try not to burn out and quit, take it easy. You are carrying at least 20kg of excess weight and running isn't exactly low impact.
>>76599058What’s the ideal length for zone 2?60 minutes?
>>76604589>https://www.fieggen.com/shoelace/overunderlacing.htmi just use link related with runner's loop
I'm fat, I run, I can beat most of you here unironically. Yes my knees are fucked up, but I can't put the fork down.
>>76605395running is an appetite suppressant so your issue is totally a matter of willpower and unwillingness to OK with being hungry
>>76605395Why are your knees fucked? Blew it out as a lineman in college?
>>76605381I read somewhere there are diminishing returns after 90 minutes
>barefoot runningCompletely a cult.
>>76605395I'm so much stronger than you it's ridiculous. I can run faster and further too.
>>76605411you're close—I fucked my knees blowing team mates as a lineman in college
>>76605157Walk to keep in z2 until you build up some cardio strength/endurance. Then transition to a walk / jog interval program. Then transition to being able to jog consistently in z2. Then transition to a jog / run interval program and build from there.
>>76604984>long runs (over 20 km) fuck me up for 3 days. i feel so shit after them.>why?Lack of proper hydration and nutrition before, during and after the event. Next time focus on hydration the day prior to the event and make sure you're pissing clear. Load up on good carbs the day and night before, like oatmeal, sweet potato, etc, to make sure you're capped on glycogen. During the run drink water with electrolytes and suck down a carb gel half way through. After, rehydrate and eat carbs to restock your water and glycogen stores.
>>76605618>>76605395I would make both of you my concubines in a post apocalyptic world--one assigned to worshiping each nut every day until the end of time.
>>76606003if and only if you're an 8 ft tall futa
>>76606015I'm only a 7.5 ft tall futa
>>76606020address?
>>76605618post lifts and times
>>76606027321 Sunshine Lane, Apt #69b
I am unbelievably tired after my 20 mile long run. Not sore, but like totally drained.
>>76606020>futalet>dominating anyoneBack to the PIT with you
>Finally reach 4km at decent pace >All that is left is some exercises for plantar fascitt and lower calf pain
>>76604589>>76604634If i remember correctly, Sawtooth and Footbag is also a option for High Arch, if you can't get the shoe to actually fit properly.
anybody read the book "Easy Interval Method"I've been doing the 3x per week 800m training and it's been nicemy training right now has been 4x 1km at subthreshold pace (like 90-95% of LT) and then recovery between sets is 800m easy jogging, adds up to about 8km so that's just the first 4-6 weeks then it develops and changes as time goes on with an eventual 800m racealso a few 5km races in theregoing to do 3x a week easy interval method + starting strength to build and improve both my aerobic system and strengththank you for reading my blog
>>76604031Not at all. Only do Zone 2.
>>76605157Increase your cadence to 180. Use a metronome app. Overstriding is even worse if you're overweight.
>>76606229sound good to me
How the fuck do you reach 6min/km pace? Its bullshit. Like sure, yeah back then I though 7min/km was a "jogging" speed and I barely can do 7 for longer than 5 minute but now I have my stamina base build up over the months. But 6 min/km? Sounds to me like a pure fantasy and fiction, I tried running my hardest in a controlled way and my speed tops out around 7.15 and i'm panting like dying hyena. Like there's a magical barrier dragging my feet and it feels as if the racing gods above is gatekeeping me from going faster.Just how do I get there? I want to at least get a taste of sub hour 10k. I'm tired of being jealous 10/10 qt strava bunnies posting their sub 1hr 10ks and I want to be there. Lighter shoes? Tempo runs? More slow runs? Zone 2? I only increase my mileage every month and never done anything but a usual "run". Anything, I just want to go faster.
>>76605992i dont drink anything during it. dont wanna have a bottle in my hand while running. do people drink while running? lol
>>76606383wtf how slow are you?i run 10k in 40 mins and it's not like i'm trying hard for it.is that something to be proud of?
>>76605413I read somewhere that zone 2 is pointless unless it is done for a minimum of 240 minutes
>>76606368thanks friend
>>76606383how much do you weigh?
Continuous 4 x 7 mins threshold + 2 mins jog recovery. That was rough.
>>76606473beast
>>76606392>do people drink while running?For anything that takes me less than an hour, no, but for everything that's going to take an hour or more, yes. I run with a camelback, not a bottle. You can store carb gels in it too to suck down along the way.
>>76606473Very good. I need to get back doing this stuff. Weather getting shitty for cycling so I will start running more again.
>>76606392when it's hot you should definitely drink, although it's a pain for sure. They make straps for bottles.if it's over an hour I'm drinking some colored piss like gatorade.
>>76606383Interval training is what you want. Look into a variety of interval running approaches and choose one that you like to run. In time, you'll build up your speed.
Why am I running slower?
>>76606824try moving your legs faster
>>76606824run more. at least 100km a week
>>76606383I'm 27 BMI and I run sub 1 hour 10k easily.
>>76606383run more and lose weight
>>76606383make a conscious effort to hurl your lead leg forward andwhile the back leg pushes off and turns over, try to touch your heel to your ass. feeling that front split sensation in my groin is when i know i'm running for real and not just stepping or jogging
>>76606538>>76606585do u use those vests to store it?are the cheap ones from china worth anyting for 20 bucks?im gonna go for like 30-40 km soon, so i will probably need some water for that.
>>76606909>do u use those vests to store it?I've got an old camelbak from my military days I use. Has pockets on the shoulder straps I stash gels n shit in.>are the cheap ones from china worth anyting for 20 bucks?20 bucks is cheap enough to give them a shot.>im gonna go for like 30-40 km soon, so i will probably need some water for that.Yea, you definitely want a hydration / nutrition plan for that type of distance. Your body can adapt with training, but if that type of distance isn't the norm, then hydration and nutrition before, during and after will make it much more tolerable and enjoyable.Look into marathon and triathalon hydration and nutrition and you'll find out how the pro's prep and do their thing along the way.
>>76604964Ran 5k in 80% humidity yesterday and now this. My eyes and nose are shot.
Did a fast one today, but something got screwed up with the GPS fix. It was, like... missing 1/4 mi from the start, even though it shows up on the map. I turned around when the watch said 2 mi, but that was like a 1/4 mi past where I usually turn around for 4 mi runs. Idk... it's a bit cloudy out today. Even so, it said I set my fast 1 mi ever, though it probably should have been even quicker, and the 5K time should have been quicker too. Maybe a PB even, idk.Saw 2 buns and lots of hot women out today.
Went for a treadmill 5K in 30min todayGave up not even 5 minutes inGym was absolutely crowded, the treadmill zone was filled to the brim, gym's shitty hvac was absolutely uselessBreathing in that air was so uncomfortable I felt like agonizingThat was the last fucking straw, I will never run on the shitmill ever againI will always run outside even if I have to skip lifting weights because I don't feel like hitting the gym after running
Is this medium arch?
>>76607083high, cavus foot type with plantarflexed first raylikely tailor's bunion
Hm Interesting i had flat feet when i was a teenager from skate shoes and I assumed i still had them
>>76607111>>76607083Ayo these niggers didn't understand what we meant when we be talking say about cumsocks
>>76607111hammertoes likely
>>76607124Nah don't think so
Did my final test run before my first ever race on Sunday.3k at race pace felt pretty comfortable, with my HR at a steady 171 bpm. Maintaining 13.5k at the same pace over rolling hills won't be too hard, I just need to be sensible with my pacing to make sure I don't go out too slow or fast. The last 3km are all downhill, so I'll use that chance to pick up some extra time if I have anything left.
>>76607134mallet toes with 4, 5 adductovarussupinated hallux
Do collagen sups do anything? Reddit fags assure me it's just a placebo but goddamn my knees feel fucking great after scooping that shit for a week.
>>76607478i took it for a few months with vit C. didn't really notice anyting during or after I stopped. i take turmeric tablets, I notice them when I stop.
>>76607478A few studies found they reduce joint pain. You're not the only one.
Is it normal to feel ants in your hands after a while?
>>76607076I made the same promise to myself last time I did 45 mins of zone 2 on a treadmillwhat a hellish gay nightmaregross indians around mejust stationary, staring at the same spotfake AC bullshit in my lungsfluorescent lightsI would rather endure a torrential rainstorm or a blistering heat wave
phwoarbeen a while
>>76607478is collagen powder the same shit as baking section gelatin powder rebranded as a fitness food like they did with "bone broth" and "bulletproof" aka yak butter tea?
>>76607558effectively, yes
>>76607478I think there might be some proof for it (in mice probably) but it's not extremely strong. From looking into it, it seems like the main thing it supplies is glycine, which is definitely not abundant in most sources of protein. It's in organ meat and also in soi beans. Thing is, theoretically glycine is not truly essential, because it can be synthesized by the body. The same goes for EPA/DHA though and we know that the conversion of ALA to that shit isn't sufficient to reach levels that are thought to be better.I think it might work but I just use it as an excuse to eat gummy bears and at the same time I try to eat more sardines and chicken skin and such. It can't really hurt I think.
>>76606392I never carry water but I do all my runs in a park so I just leave a bottle down and grab it when I pass by. Only for long runs. Wouldn't bother for anything under an hour unless it was heatwave
>>76607478just did some extra searching and found this if anyone careshttps://pubmed.ncbi.nlm.nih.gov/40324552/This one points out that once you filter out studies paid for by supplement sellers there is no effect of supps.https://pubmed.ncbi.nlm.nih.gov/40897777/This double-blind rct also reports no effect on knee pain.One reddit post also asked why they didn't test against whey or something in any studies he found. The shill studies often compare to sugar or some shit and also add a multivitamin to the supplement or some shit. Maybe the random old hags they recruited just could really use 10g of protein in their diet basically.So yeah, again, because I don't want to support this scum, I just eat sardines and pork rinds n shit. Even if collagen or whatever isn't directly good for anything, whole foods always have many benefits.
>>76607558The hydrolization or some shit reduces the gelification effect massively. You can dump 30g of collagen powder into a cup of coffee and the consistency hardly changes.
https://onlinelibrary.wiley.com/doi/10.1080/17461391.2023.2232758Just an example of a study that sucks IMO. No conflicts of interest declared, but how the fuck do you legitimately think this proves anything about collagen specifically if you're not comparing to whey or some shit.
>>76607489What does turmeric do for you?
>>76607498No
>>76608017>he doesn't inject his peptidesI'm recooovering with my bpc-157.
did a hard 5k because I was annoyed about having to run on the bullshit treadmill the last day. and the bullshit treadmill telling me I was slow. yeah the time is ok but this time last year I was so much fitter. good enough considering I've done no speedwork
Ran my first mara 1.5 weeks ago
China le badAwesome shoes, high quality, 50 bucks on AliE.
anyone ever been "pressed" during a run? wwyd in such situation? would you ignore and keep training or would you bite?
>>76608651They look kind of cool too
>>76608716Yeah, someone tried to run me over once to impress their girlfriend. The best thing you can do in that situation is keep calm, maybe make a "what the hell?" gesture, and continue running. People press you because you're making them look bad
>>76608651they certainly match an urban chinaman's aesthetic sensibility>>76608716pressed by what?
At 6 foot tall and 230 pounds am I too fat to run? I want to get into really good cardio condition as fast as possible but I don't want to fuck up my knees and shit.
>>76608555lel the fastest point of my fastest 5k would be as fast as the minimum speed on your chart. running-sama what's your biometrics and how long have you ran for?
>>76608726thx>>76608735idc about your ironythey are good enough looking that I will just walk around with them in the city, I especially have chosen them in case they are not so good with runningnext time just for running i would chose complete yellow
>>76608756A little bit. At that BMI you're just obese, and somebody probably shouldn't run unless he's in the overweight range if he wants to be safe rather than sorry. This is assuming you're not really muscular and fat, instead of just being fat, of course.So luckily while you drop 20 lbs, you have plenty of time to do all your preparatory core, hip, hamstring, glute, quad, calve, ankle strengthing/stretching/mobility work, which helps prevent injury, especially knee, down the line.You can do any other kind of low impact cardio in the meantime, e.g. walking hilly terrain, walking incline treadmill, jump rope, burpee intervals, swimming, cycling, which will certainly carry over for you finally do start running.
>>76608780I ran seriously when I was in school so I have a massive base fitness that never goes away. Now I'm old and injured I just do low mileage and a lot of cross training
>>76607531welcome back coor, what have you been up to
>>76607478Look at it the other way aroundYou are 70kg, and are eating 50g of protein in a very standard diet And you would need to make significant diet changes to reach 90-100g of protein per dayThe confusing part, is that you as well as I could be living in a region where we only eat frozen muscle meat, and thereby don't get a proper diversified portofolio of amino acids, and the body might decide that it wants to produce collagen LESS than using the amino acids on reinforcing muscle. tl:drThere might be something in our ancestors eating the entire bird, if possible, including the marrow >>76607498Only if your circulation is poor for whatever reason.If you consistently get arm ants, you need to figure out what joint to stretch and where the blood flow is restricted until you get high pulse and flail your arms jogging.If its just the hands, it could be that you are having a tight grip when jogging, meaning the muscles partially blood the blood.
>>76608651they do look.nice
>>76608756best stick to gym cross training e.g. ellipticals, rowing
>>76607478just eat jello, potentially aspic, and braised meats
>>76608756Its a bit of a meme but high intensity interval training is good for cardio. You can also run just don't overdo it. Start small. Last resort you can just use an elliptical on max resistance max incline and go hard for like 20, 30, 40 minutes. That'll get your heart pumping
>>76608756nobut you won't do it anyway
Hal Higdon intermediate 5k program week 2My very first ever attempt at a tempo run. 10min easy 10 hard 10 easy. Holding 7:30/mi pace for 10mins was really hard, like 90% max effort. I've got a long way to go before I can run 6:27/mi for 19mins and 59 seconds.....
>>76609082yeah I don't want to be a pessimist but my first time trying to run a 5km timed was last year and I did it in 25 mins with like 2 weeks of running under my belta year later I'm at 23 mins with regular 50km weeks, interval sessions, hills, long runs etc.
>>76608756walk a lotlike 1-2 hours a dayand calorie deficitwalking helps make you a better runner
>>76609150it really does, you can't go directly from sedentary to running fast
>>76609150>>76609009>>76609001You know what I have been walking 4 or 5 miles every night for a long time and I think I am ready to run. Even though technically obese I have a fair amount of muscle on me and my build is more broad than average so I think I can handle it. Going to do this couch to 5k shit during my walking time which I already have built up the habit of doing. I will keep progressing until I can just jog for an hour and listen to a podcast like a beast.
Holy shit, running fast is so much harder and less fun than running long. 5k on Saturday, marathon in November.
>>76609223>I can walk 5 miles>I can't jog 3lmao
>>76609140my first run this year was basically 25min 5k (it was 4.96k in a little less than 25 mins but still) First parkrun I did was 20:50 like 6 weeks after that first run. two months after that i did a 19:45 5k at the end of a tiring day for some reason.Maybe I just had more noob gains than you? Maybe my training efficiency was higher (I haven't done any runs over 10k and basically have been doing around 20k a week or so?)Anyway just another data point saying you can improve quite quickly. I definitely remember 4:30/km feeling like an "insane" level of effort to try to do for a long stretch, but now 3:50 or so is my new 4:30. Feelsgoodman
>>76609269YeahThe only thing about running long is that it gets kind of boring and if you have a hot spot it kind of sucks
>>76609324why are you laughing. I can walk 10 miles actually. The one time I jogged was when I had to go home and shit really bad. I would say I jogged about half a mile and it was extremely difficult. Felt like my throat was burning and and my ankles took a beating.
I ran 7 miles today and it was fun.
>>76609353Yeah I bet it was
>>76609346>why are you laughing.>I would say I jogged about half a mile and it was extremely difficult.
>>76609354Yeah I said it was.
>>76609358I rep 225 on the incline bench. Dont get sassy with me skelly boy
>>76609364Oinked his ass.>>76609366Was your throat burning?
Anybody here try the new Megablast or Sonicblast from ASICS?I really liked their Superblast 2 for long distance and Novablast 5 as trainers, these look to be direct successors so I'm tempted to give one of them a shot.
>>76609364You're gonna need to run more than 7 miles if you wanna stay safe
>>76609430i hope you're a girl wearing that color
>>76609001I do crossfit style workouts 3 or 4 times per week. It's only a meme if you don't know your limits and overdo it. but it absolutely works. I replaced a lot of running miles with circuits in the gym. less injury risk and the training is way more fun than simply doing a 45 min jog. works for me. I'm still running fast >>76608555
>i have to stop taking cialis because running keeps boning me up
>>76608735Pressed by this *unzips*
>>76609621Mmm that's a cute pussy, miss
how much of getting good at running is about actually becoming fitter vs getting used to the feeling of blowing a gasket/mental toughness?
>>76609649It's a bit of both
>>76609223sounds good man, I believe in youyou got thisrunning will strengthen your joints as long as you don't over-do it too earlygood idea by following a plan like thatsome people just go all-out day after day and get injured and blame the activity instead of their retarded method
>>76609340nice, that's good to hearhow much do you weigh?
>>7660964990% the former, 10% the latterIf you actually want to be a better runner in raw times and paces, then aerobic fitness is like 90% of the improvement you can make. Then there's other stuff like running economy, some neuromuscular stuff, and raw speed/muscle strength.If you want to be a better runner with your current fitness, then you can focus on mental toughness and form. But there's not much you can do 'mentally' when you're running at 10 min/mile in zone 4 and someone else is running a 7 min/mile in zone 2.
>>76609649you'll always feel good running zone 2, as people do. The only cardio that feels like actual training is intervals.if you feel uncomfortable running it's because your core is weak, among other things. Everybody underestimates the flaws in their kinetic chain, they start running consistently, and then they get injuries, knee pain etc, and wonder why and think it's just running per se.
>>76609223you won't be able to outrun a bad diet by the way. I know you don't want to hear it and you want to have fun running but that weight loss needs to be priority # 1. don't start eating more to fuel your runs. classic mistake
>>76602605good post, underrated
Can you get decent times (43:00 10k) running just 4 days a week(wed, thu,fri, sun)?
>>76609748I got that time by running less than once a week. If I didnt had to deal with chin splints I would run more often.
>>76609748Look up interval training to build up your wind / speed. Then have a race plan where you can pace yourself with a warmup pace / sustained pace/ kicker pace.
Are there any shoe companies that are virtue signaling woke fucks while also manufacture their shoes in third world countries with child labor? I have yet to find one thst doesn't sponsor someone and pay them millions yet they give their slave factory employees pennies per day.
>>76609805newbalance as far as I know make all their shoes in the U.S. and I havent seen them do much virtue signaling
>>76609805do the children provide good quality labour? that's all I care about. don't want my shoes falling apart.
>>76609223Transition from just walking to a walk / jog approach. For every 5 mins you walk, jog a minute. Slowly build up your jogging time until you feel comfortable, and then do a jog / walk approach. Eventually work to just jogging and jog for time, not for distance. You'll slowly get stronger over time. No rush.
>>76609805>Are there any shoe companies that are virtue signaling woke fucks while also manufacture their shoes in third world countries with child labor?Isn't that like....all of them?
>>76609649>mental toughnessThat is only for marathon or sprinting If your tendons are shit and your shoes too thin, then yeah your asphalt stamina barely exist. Similarly lungs and heart limit how long you can stay at peak enjoyable jogging, and if they are weak you just get really hot instead of breathing more consistently to lower heart rate into a controlled zone.If you lack the muscle, you won't be able to keep up the form, which is needed to distribute the strain into basically not existing. Similarly if you have UARS or Apnea, one if the biggest obstacles is that unless you train all the muscles around Pharynx, you won't be able to let the body automatically handle breathing.. Such as the body not correctly bottom out the lungs, leading to side stich pain due uncirculated air the bottom of your lungs. Or incorrect O2 vs CO2 levels, since you can't gauge it without nose breathing. The mental fortitude is in the end dealing with the fact you are a cripple trying to turn into a Greek god statue, and chiseling yourself is really hard until you get to mid tiers..
>>76609805No. Even if you buy made in Italy designer clothes, you'll remember from COVID that milan and all of northern italy imported the chinese en masse to work in specially made slave factories there that legally allow them to put "made in Italy" (that's how covid first entered Italy, from those workers' travel, if you recall)
Please /run/ teach me how to tie my shoes properly like I'm a particularly dimwitted child.I tie them, and then one foot feels tighter or looser, so I fix it, but then it's the other that feels tighter or looser, so I fix it, but then the other-And then the next day I put on another pair of socks of the same brand and it doesn't even feel the same anymore at all. It's getting real grating.
>>76609917it's just a loop-ty-loop and pull, then your shoes are lookin' cool
>>76609917Here's a tip, when you're tying your shoes, lift up your foot so that it presses up against the roof of your shoe so that there's a little slack when you finish tying them. This will make it so that they're neither too tight nor too loose
>>76609928Hum you know, thinking about it, everytime I did fix the laces, I had my foot pressed hard on a step or fence or something. Sounds good, thanks, I'll try that tomorrow.
>>76608555fucking based. I'm training for a sub 17 at the moment. loose plan is to raise mileage to 100km/week and get in two quality speed sessions pw. any golden tips?
>>76608651Redpill me on chinese knock-offs. Are there any review sites which assess the quality? I spend so much money on shoes and would love to spend $50 on a daily as opposed to $250
>>76608279anit inflammatory properties apparently. i fucked my knee up in a motorbike accident and then later playing rugby. Lots of cartilage missing after the op. it gets sore. the curcumin appears to help. If I don't take it for a while I notice when I start taking it again.
>>76610127I recommend you try that bpc157 the peptide fags are always talking about. Also dont get scammed by pills the real shit has to be injected
hmm I don't feel like going for my run today
>>76610097I don't know, but mine are actually a legit brand called Xtep.https://www.globalxtep.com/They supply world elite marathoner runners, their top of the line products still costs around 200 bucks.I don't know how much the top of the line of other brand costs, 1.5 times?
>>76610156do it anyway
need to start doing more speed workhabit of putting it off even tho when i end up doing the sessions they are very satisfying
>>76609818Loo people were literally burning nb shoes just a dew years ago
>>76610156just do it pussy
>>76610156I'll do it if you do.
>>76610194okay I'm headed out I'm tired of the Kirk news
>>76599058How often do you guys roon? I used to run a lot but now I solely do weightlifting. Feel lethargic and tired often, would rooning fix this?
Fucking long roon ruined at 5km by a massive bowel movementAlmost shat my pants midrunNow im at the throne shat an midget size poop probably could register it as an american citizen by this point
>>76610232>How often do you guys troon? I used to run a lot but now I solely do weightlifting. Feel lethargic and tired often, would trooning fix this?
>>766102325-6x week 5k daily and 10k once week one day tempo one day intervals everything else easyUsed to do daily 10k and one longer run 18km-22km always at an easy pace just to meditate did that for quite some time
>>766102327 days, lift 3
>>766102326 days, 60-80km per week.
>>76602270>>76599058Piling onto this anon's comment I bought these Beats Flex years ago. Got them in black for myself and blue for my mother, but they were 50 each back then.https://www.beatsbydre.com/es/earbuds/beats-flex/MYMC2/beats-blackI love the strap because you don't have to mess connecting individual earbuds and also because when you're moving, the strap takes the impact of your step instead of the earbud itself and if they do fall out you don't have to go hunting for them to stop them from going into the sewer. I don't run much anymore cause I have a bum knee, so I can't attest to long term use that way, but they're fine.My girlfriend tried them and she does run a lot, she fucking hated them, but she complains about everything all the time, so I don't pay attention to her opinions.
>>76610269>Fucking long troon ruined by a massive bowel movement
maybe try rooning at nightthen if you have bowel movementjust shidd in the woods and carry on
Gonna try a different hill today
RUUUUNNNN.SLOOOOOOOWW.EERRRRRRRRRRRRR.
ive been running every other day for like five weeks and i've built up to doing six cycles of 6.2mph for 3.5 min, 1 min walk rest inbetweenbe real with me how out of shape am i? ive improved from the start but ive always been out of shape (6'3 170lb)How much faster should I be increasing my cycle times?also i need to improve my diet and drink a lot more every day my bad
>>76610232>would rooning fix this?My schedule is 3 days on, one off, and I use the run to warm up and do about 25 mins before every upper / lower body day.
>>76610538>How much faster should I be increasing my cycle times?What's your goal? If it's just cardio fitness, then just focus on time and keeping in z2. There is zero need to be fast for anything other than competition or personal goal.
>>76610560Ive been hiking and I dont like how easily I get tired and exhausted and sweaty so I want to improve my cardio when out and about
Did the hill. That one was a bit rough. Didn't plan to do a 10K, but it got flatter at the top so I just kept going. Legs felt like rubber at the end though. Got stuck at traffic lights a couple times too...Saw 1 bun, a lil one.
fresh bread>>76610654>>76610654>>76610654
>>766102323x a week minimum
>>76610565Then start doing walk / jog interval training. Then once you can jog on the reg, start doing jog / run interval training. Let your heart rate be your guide. You'll improve over time, and probably faster than you think.
>>76610097absolutely would not go near them. begging for shitty quality and injuries
>>76599058Hurt my lower back recentlyCan't roooonFeels bad mane
