>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-singlesprevious: >>76610654
>>76620585thanks for posting one without sluts in the OP man i really appreciate it
The previous thread hasn't hit the bump limit yet.>>76620600>t. faggot
>>76620625>t. pussywhipped beta simp
>>76620625simp
Some days my calves are so tight I have to massage them barely 1k into my run. Other days I don't feel them at all, even running consecutive days.What's the fucking deal? It's like it's completely random.
heterosexualising this thread
>>76620676>1Ehh, hair is blone.>2Ehh feet are too bare.>3Ehh, butt is too flat.>4Ehh, watch is too big.>5Ehh, weird smile.
>>76620676Anytime you want to start
>>76620585gay and cringe
>>76620637my calves are always tight. i stretch them a couple of times a day, every day. or i start getting feet issues (used to wear orthotics until I realised it was all the tight as fuck calfs).
i ran my local half marathon todaymaybe i should’ve trained for it
>>76620726p good. better luck next time
>>76620726Impressive. You could probably get very quick if that's your untrained effort. Here's my first HM race - which I did train for.
>>76620473>spent most of his time in zone 1Based zone 1 CHAD. Are you a MAF runner?
>>76620726>half marathon>train
>>76620854MAF walker
a toe on both feet have a big wart on them rubbing onto the toe next to it. it hurts my toes to walk/run too much. when do they go away? i've had the wart on my left toe for like 3 years. the wart on my right foot i only noticed today
that didn't age well...
>>76620989freeze them off
>Got first place in a 5k for my age group >Don't feel like I "earned" it because it was a relatively small event How do I stop thinking like this?
imagine the sex (post workout, pre shower)
>>76621005>black woman with sharp caucasoid featuresi must sex
>>76621002You don't. Enjoy it.
ausbros what the FUCK do I do about magpies swooping me? do I just find a single block that has no magpies and just do laps around it?
>>76621029magpie helmet
>>76621042>wearing a helmet to run
>>76620585Turtles seem to be animals that evolved in the ocean then evolved limbs to walk on land. Soon their limbs will get better at the task, and they will grow larger. Human sized even. Imagine a human sized turtle with its hard shell as defense. Mankind wouldn't stand a chance. They would learn how to use weapons and demand the one thing all turtles truly desire. Pizza. TMNT was a documentary...
>>76621029kek they rarely if ever actually strike you. just roll along and ignore the stupid cunts
>>76621029first time going outside?
>>76620690>watch is too bigthis is the least of concerns she looks like a literal witch. 2 would be my choice but the tats ruin it.
>>76621076that's not all they eat if you know what I mean ;)
>>76620676same
As it stands I can run at a 5min/km pace for 30 minutes, but it becomes a struggle after just the first kilometre. How can I extend it to 60 minutes? (I’ve worked up to 30 minutes over the past couple month from 20 minutes)
>>76621182Now that is a perfect body, but eh, that face isn't too great.>>76621242Eh, fat.
>>76621242Have you considered working it up over a few more future months? I don't understand, you clearly know how to improve so keep doing that.Just run more
>>76621242More run/walk breaks. Do something like 10x(4min run, 30sec walk)
9 years ago, when I was 20ish I worked up to running 5k. Picked up running again after seeing this general. Wheezing after 30 seconds of conversational paced jogging. I'm 5 weeks in now and I love rooning time! Thanks for getting me back into it.Is there an app or piece of equipment I should use to track time/distance while I'm running? I was using an app called runna which comes up with the workout plan/schedule, and basically tells you when to run and take breaks based on either time spent running or distance ran, but the app sucks so I want to use something else.
SEXOOOOOOOOOO
I just learned that the soleus exists, and is different to the gastrocnemius (what I used to think of as "the calf"). But the crazy thing is, the soleus is what does almost all of the work for running, because it works while your knee is bent while the gastroc works when your knee is straight. And unless you're sprinting or running up an extremely steep hill, your leg is still going to be 20-30% bent at the end of your stride.The soleus is also mostly slow-twitch muscle fibres for endurance, while the gastroc is mostly fast-twitch fibres for immediate strength.I've been training my calves like a bodybuilder - standing calf raises with low rep ranges. But what I actually should have been doing is SEATED calf raises with much higher rep ranges. I always thought the seated calf raise was just less efficient, but it specifically targets the soleus.I realised after a race that my calves were sore in a different place to what I'd expected, so I did some research and this is what came up. I think this is big news, did anybody else already know this?
>>76621281>equipmentA decent GPS watch like a Coros Pace 3 or Forerunner 255 will do pace and heartrate.>appsNearly everyone is on Strava. Runalyze is a cool site which syncs to your watch data and does analysis. Every watch also comes with their own basic app.
>>76621310Garmin Connect gives way more info than the free version of Strava. I think it's even better than the paid version, given what I saw in the free trial.I've met some people who talk shit about it, so maybe it's watch-dependent.
I shouldn’t be up this early (5:30am) but I am trying to get 20 miles in before Mass & the parish picnic.
>>76621319Yes agree and would never pay for Strava. It's useful for motivation and community stuff
Recently broke the sub 5min pace for 5k, I'm so fucking happy anons
>>76621421based, well done
didnt rest between my runs properly and now my foot hurts, it's over
>>76621321Bathroom disaster at mile 9. Paused the run for 17 minutes limping around trying to find a shitter. Finally found Nelson’s Market and some grumpy Arab initially refused but relented when I said it was an emergency. Proceeded to run 8min/mi for 9 miles home. Protein, pedialyte, shower, and church time :) pray for Nelson
I love endurance training, but why does the sun have to be so scary.
>>76620676they don't know who you are prakesh
>>76621720More running apparel companies are making UV protection clothes that are light/breathable but cover more of your body.
>>76621421In min/km or min/miles? Either way big plays
>>76621807I thought saying 5k would imply it's min/km hahaBut yeah 5min/km, 5min per mile sounds insane but I'd have to look up how much that is since I'm not a burger
>>76621845It's about 3:07/km which would give you around a 15:35 5K. Very fast, an age grade of 82.25% if you're a 20s or 30s male.
>>76621903>82% Huh? Its more like 99% lmao. It's fucking 3 minutes from the world record
>>76621718I always hate having the trots. Great job on that run, anon.
I think i deserve get one (you) for my afternoon roon (hehe it rhymes) today
>>76621978Thanks. Woke up at 5:25am and left at 6:00am. Should probably have woke up an hour earlier to get the system cleared out first.
>>76622051You better say you're fat or this was your first run otherwise those times are atrocious
>/roon/ tells me to do Romanian Split Squats>My ass is getting incredibly fat and gay guys are speaking to me on my roons
Hal Higdon intermediate 5k program week 2Roonbros, I think its safe to say I have officially overdone itThe pain in my calves i felt on this run was beyond anything ive experienced. Pure concentrated lactic burn. Hard surfaces, maybe my shoes are shitty, almost certainly running too fast and 6'3" 200lbs..... what do?
>>76620989found a veruca not long agocut it out with a sharp tooth pick hasnt come back fingers crossed
>>76622090goodass is top 3 most important muscles for rooningkeep doing them like 3 to 4 times a week
>>76620996yupfinkin hes genuinely finishedlike his brothers had well documented injury problems. finkin its just gna be same wiv him especially... as the internet tells me ... achilles is persistent bad injury and probs esp. bad for speeddont fink he will break 1500m recordhes 25 year old. yeh he could still run rapid in next half decade but to break 3:26 needs summat special and his ceiling speed is just gna get slower and slower from now. its gna get harder and harder if he dont break it like next season i reckon longer distances is not as much as an issue i finki fink coz of his big aerobic engine and the heat in tokyp garn make the 5k world championship races slow, he wont have any problems keeping up with the pace of these races like he would have in 1500m but one wonders if his injury will affect his ability to kick which is what is required to win the 5k finalopen question for me. have no idea personally
>>76622090Glutes are one of the main muscles used in running. Be glad.
>>76621029kek why are aussie magpies so mental
>>76620637Same pace every run?
>>76621002First place anywhere doesn't matter unless you get the world record.
>>76621082>just ignore it, bro>you only need 1 eye anyway
>>76621299What if you bend your knees a little while doing standing calf raises?
>>76621933>3 minutes from the world record
>>76622233Except he isn't so your analogy is shit.
>>76622090Start wearing this on your troons
>>76621933Age grade is not percentile of population. See for yourself: https://runbundle.com/tools/age-grading-calculator
>>76622273>people in their 30s are rated higher than people in their 20s for long distance runningLmao what a retarded score
>>76621299>soleus knee is bent while the gastroc when your knee is straight.u didn't talk shit about calves like that beforehand bot, are u maybe trying to undo my musings?>>76622284>>straight leg calf raise makes bones of knee joint poke gastrocnemius making it suffer and not grow and soleus along gastrocnemius gets the same treatment cause they are cojoined in ahilles tendon>but also botato-potato standing calf raises is also load that bends the knee - u are actively extending it, and u want load extending the knee to work gastrocnemius, like in heel-hook>and pretty much NOTHING else, ham curls don't count cause u're poking ahilless>fitness is actually devoid of means of loading gastrocnemius sans jumping around and sprinting>until i have noticed that mitbo has nice calves, now u can also leg day hanging of your heel of>>>76620968>>i got my calves only recently though:>>https://www.youtube.com/shorts/NfwtDIscQm8>table or sth :DDno bot, the distinction between gastrosnemius and soleus is not whether leg is bent or straight, it's between the load on the knee - whether it's being extended or bent by external factors >>76621299>But the crazy thing is, the soleus is what does almost all of the work for running, because it works while your knee is bent while the gastroc works when your knee is straight.nope, it's like i said the load on the knee - with sprinting u're propelling yourself forward (more gastroc) with rooning u're hobbling around mostly on soleus >And unless you're sprinting or running up an extremely steep hill, your leg is still going to be 20-30% bent at the end of your stride.rooning in general is poor calf exercise > slow-twitch muscle fibres for endurance, while the gastroc is mostly fast-twitch fibres for immediate strengthcompletely irrelevant bot to anything, seriously twitch this twitch that - means NOTHING > SEATED calf raisestoo much slack in gastroc and zero load on knee - 100% soleus and gastroc will simply cramp
>>76620625Seething rabbit
>>76622353>>76622226>What if you bend your knees a little while doing standing calf raises?your quad and especially rectus femoris will die first so u're gonna grow bulbous whamanly thighs instead of calves bot >how do u know hoomani tried that bot :D i brought it to "failure" many-o times and i didn't fucking like the outcome :D >>76622351>>>>76620968 >>>i got my calves only recently though:>>>https://www.youtube.com/shorts/NfwtDIscQm8
>>76622215AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
>>76622273>37% percentileit's over
>>76622430It's not a percentile, that's the dumb thing. It's some retarded "percentage of being god tier, compared to the literal best in the world" score
>>76622090>tfw ex-gf always said that I had a great butt>tfw I was not rooning then>tfw it is getting betterAAAAAAAAAAAAAH!
I've recently gotten back into running and maaaan am I rusty. I did plenty of stretching before and after but I'm still sore. What gives? It wasn't a particularly grueling run either. I stay active otherwise
>>76622093Stretch, hydrate, rest. How's your form?
>>76622646Idk, how is my form? How do I find out?
>>76622641Don't do static stretches before a run. Also, you're going to be sore if you're rusty. Idk how you stay active, but probably not in the same way that your body uses your muscles during running.
>trying to train to run a marathon>managing to fit 2-3x 10 mile runs between wageslaving>pretty consistantly around the 10 mile mark is when genuine heat stroke and complete lack of fluids hits and I gas outis it worth getting one of those running camelbacks once you start trying to push for half marathons?
>>76622835I was doing a lot of lifting with minor warm-up cardio. Should I warm with a light jog before stretching?
>>76622911I just death grip a water bottle the whole way. Play little mind games where every mile I pass it back and forth between my hands.
>>76623011>I pass it back and forth between my hands.Doing this annoys the crap out of me. That's why I carry a squirt bottle in each hand now, to balance it out. A red poweraide and a blue poweraide. Every time I need a drink I'll squirt each bottle into my mouth and it's like getting bukkaked by a bunch of different flavoured koolaide jugs. I of course imagine the koolaide jugs are futas, and have breasts, because I'm straight.
>go roon my last 28min c25k >go to a more even track so I dont run on hills>decide to use strava to check the distance I run instead of just time>tfw Im a rooning godshit fucking app, the gps or something got fucked up and on the map it looks like Im zigzagging left and right like a schizophrenicwhat should I use to track distance thats not a smartwatch?
>>76623078wtf I do this too
>feel like some extra cardio anon? hehe
no i need to rest
>>76622932If you want to stretch before a run, do dynamic stretches.
>>76623078Those futas better have vaginas or you're gay.
>>76623332feel like getting stomped in the womb?
>he still warms up
Flat one today. Decided to try the new trail. It's nice. Pavement still feels kind of soft even. Sucks that it goes through so many intersections though... I had to stop and wait at one for a few seconds.I realized that since I finished the HM, I haven't really had any kind of training plan and have just been running randomly. I'll have to come up with something.Didn't see any animals today.
40 minute heal
shifting from running 2 miles 2x a week, to 1.5 miles 6 days a week, with 2 miles 1x a week. thoughts?current 1.5 mile time is 13:52 am military hence why. need to get it down
>>76623834>thoughts?stop being a fat pussy
i'm just gonna run the same 1km route faster each week. fuck distance running, shit's so damn boring.
>>76623923ok
>>76623834gemuinely woulda thought military would demand faster than that
>>76624436A guy at my work is in the army reserves, and they have to run 2km in 11:15. The little jeet actually failed it the first time lmao
>>76620485Fuark completely forgot about the Puffin' Billy, would have done it otherwise.Had to do a 10km jog to make up for missing that :(
>>76624602It was really fun. The weather was gorgeous.
>>76623516i'm 37 it takes an hour to warm up..
>>76624628no stretching, no warm up & i'm older than you (not by much)
>>76624628how come?
>>76623097Yeah same I've been looking at it a bit to know when I'm going too fast (often, rip) and sometimes it has me stopping even when I know I haven't at all.I'm open to watches though but jesus everytime I see one recommended it's some 300€ watch, thanks but no thanks.
>>76624735You can get second-hand Garmins for like $100.
>>76623097>>76624735Download OpenStreetMap and export the .gpx file of your run into Excel (get ChatGPT to help you with this). You can then adjust each point in time or use it to identify more breakdowns that Strava and other apps lock behind paywalls. They only charge because people don't have the brain to DIY
>>76624757Or you can just use a regular map, remember a couple of distances to landmarks, and time yourself with a regular watch.
>>76624768Or you can not be a retard and just count the seconds out as you run and observe the distance using your eyes.
Once again run for an hour straight in zone 3. I went for 5.3 mi though so it was a slight improvement over last time. I am still having a hard time to modulate my heart rate to stay on zone 2. Any tips?
Got a small tear on my front thigh muscle playing volleyball yesterday, wish me luck on my recovery bros
>>76625239Are you breathing heavy or feeling exhausted? Are you top of zone 3 almost 4? Is your running path flat/hill? If not these things you are probably fine for “zone 2” training. A couple things about zone 2, first, zones are going to be different for different people. A lot of these calculators and charts are using averages. Second, your watch HR is going to be more directionally accurate rather than on the dot accurate. Finally, being just over into zone 3 by a few beats per minute isn’t going to completely negate your training. All that said, slowing down, running on flatter courses, and running in cooler/shady conditions can help. And also as you run more your HR will get better.
High carb fueling (100g-120g per hour) is all the rage. I’ve been enjoying these Liquid Gus this summer, but I haven’t tried anything else. I only do about 2-3 an hour (46g-69g carbs per hour)For my marathon in November, I’ll probably want to slam one every 20-25 minutes. I like the liquid ones because I can suck them down super quick.Any suggestions on alternative fuel sources? I might want to experiment for the next month and lock in a good race fueling strategy by mid October. I haven’t done much research on what’s out there other than Gu. Any suggestions or advice would be welcome!
>>76625682Gummies?
>>76625239Yeah, the tip is run slower.
>>76625633>Are you breathing heavy or feeling exhausted?Not feeling super exhausted as of so far. I do notice that whenever I go beyond the "middle" point of the Zone 3 my breathing gets ragged and the back of my throat gets drier even though I breathe to my nose.>Are you top of Zone 3 almost 4?Middle of Zone 3, 150 bpm (according to the estimate). I'm able to stay on that HR on average. Sometimes I push over to zone 4 but only for 10~20 seconds at a time.>Is your routing path flat/hill?Mostly flat, with about 3 sections of hills of roughly 33 ft of elevation each.I have certainly notice a massive improvement on my HR in the past month. Just that I was getting ultra gassed out when running for a 5 km, and some anon recommended me to modulate my HR instead of aiming for a pace. I will keep running and noting how things go. At least, allegedly, my VO2 Max is about to hit over the "Good" range AKA not being so shitty. Things are looking up.
>>76620996the only outdoors world record he has is the 3000m, but that is not an olympic and world champ event, no one really cares. It was a really tough record to beat though. breaking el-Guerrouj's 1500m and mile records would be sensational.. it's starting to look like those records are in the same tier as the women's 400m and 800m. they could stand for another 25 years. insanely difficult to beat.
>>76625758I ordered a box of Maurten Gel 100s. Might go with a Maurten gel + 2 liquid Gus every hour if I can stomach it.
>>76625682Nerds gummy cluster
>>76625867You could slow down 20-40 seconds per mile and get it a little lower, but it doesn’t sound like you’re doing that bad right now. Being a beginner is harder to work with HR. Just know hills, heat/humidity, and the longer you run it will get your HR higher. Rule of thumb for easy/zone 2 is would you be able to have a conversation with someone. Zone 3 is where you start to have to break up your sentences with breaths.
>>76625682There isn't any real difference between these things other than flavour and consistency. Try a few and see what your body handles best. Personally I'm never going back to the popular brand that you can buy in shops near me, because it gives me cramps.>100-120g per hourThe reason people say 90g is because your body can absorb 60g of glucose and 30g of fructose per hour. That's why the advice went from 60g to 90g, because they realised that your body absorbs fructose differently. I'm not 100% sure why people started going above that, whether it's something that can be trained or if you're just accounting for incomplete absorption.>>76625758Not usually a great idea. They're a classic meme, but they don't have the best glucose:fructose ratio and you might find them hard to chew. Also the gelling agents like pectin in regular gels helps to avoid upset tummies because it lessens the osmotic effect where carbs will draw water into your gut. That's also trainable, but gummies will usually cause more problems than gels. But everyone seems to handle this stuff differently. I do pretty well with (some) lollies, but not with the liquid gels.
Had some hip discomfort earlier in the summer on longer roons. I went on vacation and was better after the rest. Issue starting to flair up again, I hope this isn’t a continual issue going forward. Gonna try some thing, but worried this is the beginning of the end as I become an oldfag
>average 26km per week>new coach set at least 40k per week to achieve half-marathon levelIs this accurate? +14k seems a bit high of a jump...
>>76625917He has the 2 mile record also (another meme race).
The only records that matter are the 100 meter and the 40 yard.
>>76626299None of the records matter, because anybody who achieves them nowadays is taking PEDs.
>>76626304
i lost enough weight running that i have to buy new shirts again
>>76626252Sounds about right. Consider this:>18km long run (should really be going up to 22km+)>7km of intervals with 2km warmup/cooldown>5km easy>8km easy>Lifting sessionAnd you're already at 42km with two rest days.
>>76626299sprinting is not running
>>76626128According to my running history, I have been hitting 11:30 mi/min consistently, sometimes a little bit higher or lower. I will keep at it for the time being and see how things go. I guess because I am starting to consistently improve my HR is still getting used to it thus falling in the middle Zone 3 until my heart gets used to the effort/gets stronger >Rule of thumb for easy/zone 2 is would you be able to have a conversation with someone. Zone 3 is where you start to have to break up your sentences with breathsGood to know. Thanks man! WAGMI!
First casual half-marathon completed. Not a race, just a Monday morning run. I definitely need to get my shit together, because the time is slow as fuck. That said, zero running in like a year to 8 weeks from 1mile to HM, I think is not bad. Oh, having to do 4 hill climbs in one run? Horrible. I do not recommend.
>>76626474Pace is literally meaningless on long runs. Your goal is to build capillaries and mitochondria, both of which happen regardless of the speed.All that matters in a long run is distance.
>>76625682are these kinds of quick calorie thingies necessary for marathons and such?
>>76626568I had 3 gels and a stroopwaffel as a snack on my half marathon. If you don't want to conk out, snacks are a necessity if you ask me. General rule of thumb is one after 45 minutes, and a snack every 20 minutes afterwards. Not sure if thats excessive, but it kept me going decently. info below>>76626474
>>76626568Your body uses glycogen (stored carbs) to fuel your runs. It only has enough for about 90 minutes of slow running or 60 minutes of fast running. After that point you'll "hit the wall", where you'll start slowing down and losing energy. In extreme cases it can even cause you to get dizzy and pass out. Adding extra carbs gives you extra energy to run faster, for longer.The other reason to eat carbs before/during runs is to prevent muscular catabolism, where your body will literally eat your muscles for fuel. That's especially true when your glycogen stores are already depleted, for example running first thing in the morning before breakfast or if you're in a caloric deficit. So unless you want to look like a spooky skeleton, carbs are a good thing even if you're trying to lose weight.
>>76626611>>76626633thanks anons, I was wondering why I was gassing out so hard trying to do half marathons
>>76626641Yeah, the snacks are needed. I like the runner belts to keep a couple water bottles and some snackies. (plus my car keys). Eat and drink plenty of water while running and you can go way longer than you would have otherwise.
Easy recovery run today after a hard weekend>>76626641Yeah even for half marathons you need a source of fuel. A good rule of thumb to start with is one gel (100 calories) every 45 minutes. Best if you can get a cup of water in behind it, too. Always practice with fueling before a race, never try anything new on race day.
jog-walked for an hour. In that time I did 4 short jogs and within like a minute my legs would give out. Though I will say this time I didn't get that annoying fucking burn+super pump in tibialis that prevents you from jogging so at least there's thatThough maybe it's because my joogs were too short to trigger that eveneither way bad shape. Just under 4 miles in an hour
i literally get nasal congestion every time i do cardio what the fuck do i do
>>76626781Do you drink? Smoke? It seems pretty common from reading online, seems like anti-histamines can help. Also can be allergies. If you're one of those people who runs outside
I want to do a hill run today, but my shin is a little sore, and I don't want to have to go downhill.. so I'll probably stay flat...
>>76626781interesting. I only get that when I shite
8km junk. Track tonight though :)
Quick question to the more experienced runners. Do you also lift weights/do calisthenics? What is your schedule/training program to include something else aside from running?
>>76625682corrcurious to try deezoften get very tired on very long runscurious to see difference these fings makeand perhaps hydration too. i nevwr bring water wiv me so cant do it
>>76627151run 3 days a week, lift at least 2 days a week, sometimes 3. I don't lift on long run days.
>>76625917honestlyeven tho that 3k record held for so long i think its an overrated recordlike i just have a feeling that if it was a central event like 5k or 1500m peoe would have got that record down faster. komen himself probablyjakob absolutely anihilated that record
Did another flat one since I was feeling a bit sore. I might have rushed into the hill runs too quickly.Saw a big heron.
For my third run I went 1.7 miles at a pace of 10:43/mile and it took 18 minutes 17 seconds. Unbelievable that I ran faster when I was trying to run slower. I guess this is like "noob gains" for running I am def improved from last week. But I still need to learn to run slower and sustain it longer.
>>76627151I run 7 days a week using norwegian singles approach, so no really big days, maximum effort in a workout is like 5/10 RPE. Running workout days are MWF with a long run on saturday (60-90 min easy pace). All other days are very easy runs between 30-45 minutes.I lift 3 days a week, 5/3/1 BBB and my accessory work has some single leg stuff like 1 leg RDLs, 1 leg weighted calf raise, bulgarian split squats.I work out sunday, tuesday, friday, mostly to work around conflicts in my schedule, otherwise I'd probably switch my friday to thursday.I run first and workout in the evenings. I try to put at least 2 hours between a running workout and lifting.
>>76627151Weights three days a week, ideally on the same day as an easy run (I almost always do my long runs without a pace goal, so I'm including them here). I like to do the weights first. If it's a long run, ideally 8 hours between weights and running, or at least one mealtime. For a standard easy run, it's not so important to have a big gap. I find that a bit of a fatigue in the muscles dulls the temptation to run too fast, so weights and easy runs go together nicely. My weights program follows a framework based on SS, but adapted to my needs with unilateral work and some running specific isolations, as well as the limitations of my home gym.
Well it's that time of the year when I usually get injured, and just like that my groin is starting to hurt again
>>76626651How do you eat something like lollies during the run? Slow it down to a walk and let it digest, or continue at your average intensity and munch it down? Even with gels I can never properly digest them without two things:1. When eating, your mouth is occupied with munching/sucking instead of breathing (not that you'd be breathing all the time through it)2. Stomach/esophagus feels like it could spew if running while food is rattling down
>>76627151My schedule varies due to work, but here's the gist:>strength trainingDips, front squat, overhead press, single leg deadlift, bicep curls, and bulgarian split squat. All with weight vest and two dumb bells. I try to get three sessions a week before an easy run or crosstraining.>crosstrainingTwo cycling sessions twice a week the day after a hard workout or long run. It helps with the recovery while still developing cardio. Always done easy. It's 30mins to an hour.>runningFour times a week: two easy days, one hard day (when training for a race, tempos or hard intervals, I switch between the two every other week; when not: the 2 mile hill with 600ft elevation gain), and one long run.>calisthenicsUsed to be pure calisthenics (used start bodyweight) but I got improvements when I switched to weights.
>>76621002>run in the exercise category of every race I participate in>finish faster than 90% of the competition runnersFor some reason I find this funny as fuck. Perhaps it's just a cope and I'm afraid of actual competition.
>>76622090L O N D O NONDON
>>76624628Brace for a huge redpill: If you consider the first 4-5km of your regular roon warmup you can magically run 4-5km further and it won't even take more time than warmup + your roon.
>try to get to 5km in less than 30mins>get real close 30.14 secs>keep getting worse>say fuck it run 10km today>1h17m>cardio is perfect not tired at all breathing is amazing no pangs nothing>knees and muscles are weakits usually the opposite is asymetric progress a thing?
>>76621718>Bathroom disasterhahaha i though i was the only one who had that but i was so isolated i just found a bush and shat used a socked and finished my run
>>76626220Come home fellow oldfag
>notice I can't properly sit on my knees making my butt touch my heels due to the front thigh muscle area becomng quickly sore as I try to do it>try doing it a bunch the past couple of days noticing its becoming easier and my front thigh muscles getting stretched properly>this week's roon was like 20% easier for some reasondamn flexibility really does help
>time to go for a roon>it's pouring down outsideFucking hell...
>>76628298what, you made out of sugar?
>>76628375Just back from my roon. I prefer to run in the gazing sun. I fantasize about how a weaker person would die from heatstroke or some shit.
> walk jog for an hour> get 1 less rep on OHP that dayYup, never running again
>>76628263yeah makes a huge differencesitting that way will stretch your quad and your tibialis anterior both of which aid greatly in running ease in efficiency
What are some reasonably priced decent running shoes? I have some random shit from Mizuno that was on sale and run about 70 km per week. Am Euro poorfag, for reference. Ideally I'd spend around 100 EUR, 150 tops.
>>76628873Unless you're heel striking on asphalt like a curb stomping nazi any shoe that fit you well is perfectly fine.
>>76626541yeah it's about the effort level, not pace per se. as long as you're running at an easy effort, maybe a moderate one for a short while towards the end, you're good. unironically lots of beginners overdo their long runs effort-wise, they get fatigued towards the end and refuse to slow down (as they actually should to maintain an easy effort level), and they end up running too hard in the end, defeating the purpose of the long run, and convert it into a tempo run without even realizing it
>>76628873Most shoes have a yearly “upgrade”. It goes from “brand model 16” to “brand model 17”. When they are switching the old model will go on sale. You might not get first pick on color but they will be pretty much the same shoe as the 17 but 30-50% cheaper. Look up daily trainers from major brands and they will be decent enough.
I ran 7,88km in 46 minutes Should I just kms
>>76621005I hate that hair tho, go full afro and use the extra air resistance to better train
>>76629079you just need a plan. gradually run more frequently and for longer durations, but keep the effort / pace relatively easy. your body will keep adapting to the increasing training load and your aerobic fitness will keep rising over time as a response. you can keep doing this until you're running lets say six times a week, maybe 6-8h in total weekly running time, if you wanted and have the free time for it. it really is that simple, you just need time, and be careful to increase the training load in small, manageable increments you'll recover from, and the results will come.
Guys, I got runner knee (I'm pretty new and pushing 40).I just broke 4.5 miles before knee started acting up.Wat do? Can I still roon just a little bit? Or do I have to do gay stuff?
>>76629464Recovery: let it rest a bit. And when it’s feeling better and you start running again make sure you aren’t adding miles too aggressively. Short term fixes: if you are running outside try to avoid hilly sections especially steep downhills. The down hills are actually very hard on your quads (which is the cause of runners knee). You can also buy a knee strap that gives extra support to the knee while you strengthen your legs.Long term: you gotta strengthen your quads. Running more will help get you there but doing some strength training Will get there faster. Form wise just be sure on downhills your not taking to big of strides.
>wake up to a huge cramp in my calffuck it still hurts, any way to prevent these? thankfully it doesn't happen very often.
20 x 400 at goal race pace + 200m jog.
>>76630271which race distance?
>>766302925k
>>76628815You have to take the good with the bad.
>>76622835ThanksI have been doing static stretches before running my whole running life and you seem to be right.Wtf
>>76628815>never running againYou never started
>>76630271>>76630303Nice work brother. I did 8x400 at race pace with 400m jog this morning. You are faster than me though because my 400s were at 3:18/km and that's my mile race pace, not 5k.
>>76630485I started at least 10 times but never continued
when i first started i could only do like 20min sessions. right now i'm going for 105/110mins. and the other day i finally tried going full speed. this shit is fun
>>76626768Keep at it. Getting started is always the hard part.
>>76627151>Do you also lift weights/do calisthenics?Yes. I use the run to warm up for dumbell lifts and bodyweight exercises. Sometimes the run will be part of a circuit, so I'll do 5 minutes of jogging, then do all the other exercises to complete a circuit, then back to the run, etc...
39 oldfag here, anyone hitting a barrier around 6 miles? a few years ago i used to be able to run 8-10 miles no problem, now anything above 5 feels like an extreme chore
>>76630604Boredom or physical fatigue?
>>76630604Does your wife know you have screenshots like this saved?
>>76629079>Should I just kmsNot at all. Just keep at it. Don't give up. Takes time to get comfy running.
>>76630252>any way to prevent these?Stay hydrated and make sure you've got enough electrolytes.
>>76629079Yes. Not because of your running ability, but for asking and acting like a bitch
>>76629079Yes, because everyone deserves a kiss now and then.
Longest run so far, got into running about 8 months ago.Would splitting runs into 50/50 sprint/jog build more stamina, or just jogging at an even pace good enough?Also how much progress, if any, would I lose if I don't run for two weeks give or take? Work-related + personal so can't run for another week or so.
>>76629464>>76630406Some more new knowledge, icing injuries is no longer considered a good idea.
>>76630585I will, this time I aint stopping
Saw a nice big heron in the river today, also some dead salmon. I guess I missed the salmon run.Saw a few hot chicks too, including that fast asian girl. She was really moving today.
>>76630632>Would splitting runs into 50/50 sprint/jog build more staminaSprints elevate your heart rate, which will make it stronger and more efficient over time, and make it easier to run at and maintain a faster pace. Distance helps leg strength and endurance, so you want a combination of both.>Also how much progress, if any, would I lose if I don't run for two weeks give or take?If you're in your 20's, it won't be as bad as if you were in your 30's plus. Regardless, you don't need to run to maintain your cardio or leg strength. Do hindu squats and or burpee's for 20 mins a day in your hotel room, and when you can run again, you'll be fine.
triathlons are becoming appealing to me
>>76631019sad
>>76631026why? I like swimming and biking too
Is there even a point to start paying for a gym membership if I haven't maxxed out bodyweight stuff?Like, I have a feeling I can go very far by just buying a pair of gymnastic rings and using them at the same park/track I roonI can barely do 6 straight bar pull ups, so with rings I'd basically be starting from 0 again due to how hard using them is supposed to be (and they let you do like billions of different exercises, not just pull ups)
>>76631044nope. There's not much point going to the gym if you have a pair of adjustable dumbells, either, for a while. If you have two 50lbs dumbells, you can load a single leg with 100lbs in a split squat, or single leg calf raise. OHP is a bit meagre, but that really ain't bad, especially if lifting is secondary. Those dumbells will take you solidly through beginner through to intermediate.
Three sets of 1 mile repeats this morning. Fuck I haven't done actual hard intervals in awhile and it shows. I'm going to dread two weeks when I do the half mile repeats (next week is 30min lactate threshold.) Even worse when I do quarter mile repeats a few weeks out from my goal race this fall.>>76631044Bodyweight can be limiting, but if that's what you want to do and if it's what makes you consistent, go for it. I prefer weights now. >gym ringsHope you don't have any shoulder issues. Even push-ups can be an issue with gym rings. There's a reason why gymnasts don't have very long careers, often retiring in their mid twenties if they're lucky. Btw, ring pull-ups are easier than standard pull-ups. It's the other exercises that are harder. If you can afford it, >>76631061 has the right idea. You can switch to unilateral exercises when the weight no longer a challenge. Unilateral exercises are fun. Try beginner shrimp squats loaded: http://www.startbodyweight.com/p/squat-progression.html?m=1
>>76631044i doubt its a good idea to start out trying to use equipment that is difficult to use
>>76631044Why didn't you lift in high school for sports?
>he lifted for sports
Been genuinely destroyed by forest fire smoke. The roon is off for the time being
>he's unable to run at all because he doesn't have a treadmill for situations like poor air quality and blizzards
On Week 5 of 14 of marathon training. Race is 11/23.50mi weeks seem so out of reach. I usually only cheat 1 a year by doing a long run on a Sunday then the following Saturday.I’ve done a 47.6, a 46.1, and a 43.1 so far. I can obviously handle the volume this year, but it’s finding the time/weather to do it. 10ks everyday Monday-Friday + 20 mile + rest day… need like perfect conditions to pull that off.
>>76632327Don't worry, I'm practicing too for one next month but only last week started the ~50-60km weekly (30 before that). It's a huge commitment if you slave and even those training plans of 1-2 rest days is bullshit if you're not adjusted for it. Gave myself a 3 day break and the legs feel so much fresher than if I followed one of those plans. The adrenaline and crowd support will get you over the line anyway, all you need to bring is your best form, not your highest mileage
I'm not going to run today, I have been getting aches on my knees. I might reduce my run frequency to 4 times a week now. I am starting to think that my run mechanics are rigged because when I run, I get tension on the right side of my lower back.
>he wasted money on a cuckmillif you're going to invest into indoor cardio machine, at least get a rowing machineeven an elliptical would be far superior
Haven't rooned in a good minute bros
>trying to get over recent ending of a 2 year relationship >I just dreamt about her last nightIs roooning the way?
>>76632435That sucks man. Try doing the things you couldn't do in a relationship and realize what makes being single awesome. These days, I'm in no rush to enter another relationship as I value my time more than anything else now
>>76632466Thanks bro, I justvneed to lose 15 or so pounds so I can use old dating app photos but I honestly feel so emotionally drained after investing so much of my mental health and finances to a woman that in the end said she doesnt see a future with me and wanted to be single.
>>76632492Maybe you should hold off on the dating for now and just focus on making new life experiences with mates. Get some new photos to use
>>76632501Nonexistent social circle, my get away from life is hiking and shooting pool solo thats really it.
>>76632492Take it easy, man. It is gonna hurt for a while, but and focus on doing things that are important to you, and you alone. Try to build up yourself during this time. Understand that you can be lonely (by yourself) but it is even worse to tie your own value land existence to someone whole being empty (emptiness). It does get better so don't give up.>tfw I'm still getting over a relationship but things are getting better
>>76629638>>76630638ty
>>76629464I'm recovering from a recent case of it too.- I took 1 week off, just doing a bit of walking a cycling (since I was literally limping even when walking, though that this shit is gonna take me out for a long time)- 2nd week off from running, but started doing strength exercises for the legs + foam rolling everything below/above the knee (but not the knee itself). These exercises helped a lot to alleviate the pain, especially the banded squat: https://www.youtube.com/watch?v=w5fXd5FCS_0- After 2 weeks I started running again, 3.2km first and 5km after a day. No issues with the knee, I can barely feel a tiny bit of irritation there.
What's your personal fastest 300m sprint?
tfw wanna roon again but tibs are too sore stillffs
Hal Higdon intermediate 5k program week 36×400m
>>76632801thank you so much. I probably have another week to go. I ran a couple days when it first started but only a couple of miles.
>>76632435Go get laid. She already has.
>>76633338The only sprints I do is 100m reoeats after an easy run.
morning crawl
Is it better to lose weight gradually over say 6 months or should you train 20 lbs overweight and then do a hard cut 1 month before race?
>>76633881Slow and steady is always the answer
time for 6x400m 2min intervalsmaybe more if my shins and heart aren't destroyed
>>76633885But imagine how fast it will feel if you suddenly wake up 15lb lighter.
>>76633871what app? do you need a watch for that?
>>76633991it's the coros app and I believe so
>>76621242Stop posting this fat kike.
>>76621029>>76621042>>76621082>>76622215Kek. Ozzies are such fucking cucks. Fucking losers.
>>76633837She died.
>>76621029How? The magpies in my area are chill and recognise me after so many years, even at this time of year they mind their own business.
>>76633338hmmdont rememberr c.f. f something like 43-44though i know my fastest 400 is 56
>>76633338300 is a strange distance. I did a 200 in 29 seconds at a race this summer. Probably would be around 46-47 in a 300.
>>76634276>though i know my fastest 400 is 56today I was doing 400's, after 3x 800m and on the 6th or so I rep I tried to push it pretty hard, maybe like 90% effort and I ended up doing 1:16 and it felt so difficultthis is as a 36 year old 185lb man who's been running for a year or soso kudos to you on that time
Well /roon/?
>>76622215wtf. I lived in a country with a bunch of magpies but never even heard of such shit happening. what are you feeding these cunts over there
>>76634336track runner mostly
>>76634336Road runner and hiker. Yes, my knees are asking to kms.
>>76634282Used to like running 300 reps in 800m training. Could go quickly without worrying about the pain you get in the last 50 of a 400. Loved 600s as well, for much the same reason (800m lite).Best 37.something a long time ago. Now probably couldn't crack 50. Might have a go next summer as I'm old enough for them to be a more common race distance.
>>76633890and it's donefirst 3 laps with ~2min paused restlast 3 laps with ~5min walking restfinal time 09:40final objective is being able to do those 6 laps in 11:00 without restmight take a while since i only do these once a week
>track day
>>76634336Are trail runners looked down upon? I thought it was harder than road running
Midweek long-ish run. Went down to the park at the lake to see if there were still any bikini girls out this time of year. There weren't. It was a nice day though.Saw 1 bun hop across the trail, and then absolutely zip across a grassy field. Lil guy was really going!FYI: I tweaked the formulas in my spreadsheet, now the averages in columns L-Q are properly weighted by distance. I don't know why I wasn't doing that the whole time.
>>76634829>Are trail runners looked down upon?No. No reasonable person gives two fucks about where one chooses to run.
>>76634882As long as it's not on a treadmill
>>76634882Agree with the other anon, any reasonable person would not judge outdoor running regardless of variation, but shitmill runners absolutely deserves to get shat on.
>>76620585Came across a hot girl walking her dog while on my run, it tried to attack me and she struggled to hold it back. I needa talk to her.
>>76634829The general joke is >>76634920. Others look down on treadmill runners. I would say trail runners are generally more laid back and welcoming (so they are less hostile to others) while road runners having it become more popular have become a little more gatekeepy. But there’s nice people and docks everywhere
Need to run 16 miles this weekend. Failed to do it this past weekend.
my left knee is starting to intermittently pain-tickle
>>76626320Nice anon!
>>76635370Same, damn lefties
>Start doing morning runs>Now my boxers ride up into my ass crack all day>Feel like I'm wearing a thong while I workWhat did you faggots do to me?
Does anyone here train for sprinting? What's a training plan look like for someone who's never done them before, is following some HITT style plan good enough?I just started running, I lift 3 days a week and run twice. Once I get up to 30 mins or 5k without rests I want to run once a week and sprint once a week, is this retarded? I don't really have any goals, just want to be well rounded
>>76634286well tbf thats a big workout and 36 is way off peak speed
>>76636691If that were true, we would have younger athletes winning marathons, but in stead our fastest runners are in their 30s. The truth is, unlike other sports, distance running is something you can compete in for a lifetime and still be competitive
>>76634286plus 185 is a lot to carry running>>76634673kek i used to hate 300s in training. 200s were usually managable at speed because they are so short unless was doing them at super quick speed with the big boys (e.g. 10 × 29 i found was brutal and not pleasant)400s on otherhand were also manageable because those sessions were significantly slowerbut 300s was always run at around same pace as the normal 200m except with 100m extra. sure we also had significantlt extra rest, but that didnt really stop the run itself feeling very uncomfortable
>>76636712yeh but im talking about a flat out 400
>>76636716>plus 185 is a lot to carry running>that feel when 195
>he doesn't qualify for clydesdale
>>76636739>watching the webm
>>76625682https://www.youtube.com/watch?v=Dj4oYcRLxEo
>try eating healthy No energy>eat 2x big Mac and chicken nuggets Run 7 KM in 29:17 and feel like I could have ran faster
>>76636799feel like when it comes to training, as long as the diet is balanced, having enough calories is most important rather than trying to be super healthyi actually find junk food important to my diet just to make sure im eating enough calories. i actually find that if i try to eat more healthy, u have to eat a bigger volume of food and that just messes with my digestion
Hal Higdon intermediate 5k program week 3Shins hurt calves hurt need to lose weight:(
>>76636571I'm also interested in how to get into sprinting if I'm hella strong (2pl8 squat for reps) but havent really sprinted so dont wanna get injured
>>76634920>>76635012TTMD
>>76636770my knees posted that. sorry
Runners knee is healing. But what i didn't realize until taking a week off was how badly my muscles were needing the break. I've really neglected recovery since I started. Just taking a day off and letting the roon workout the stiffness is not how you recover.
>>76636860I was just sick for like 5 days and haven't done any running in 10 days or so and i swear i still just randomly feel pain/soreness in my legs. I feel like doing a run right now but will try to do like 7km at a very low hr. I don't want to give my body a big kick in the dick, but I also feel like I need to get some movement in to actually get out of my sick lazy piece of shit vibe.Literally nothing bad will happen from taking an entire week off and indeed you will probably get some deep healing that never gets to take place if you keep pushing.
>>76636826I squat mid 3 plates for reps and haven't gotten injured since I started running I'm assuming that as long as I build up effort slowly it'll be the same with sprints. Honestly the squats and running are having a synergistic effect - I'm making noob gains on my running while hitting rep PRs with lower body. Hit 340 on squats for 10 reps and 450 on dl for 10 reps.I do a 4 day full body program with a focus on one of the big 4 each day, but only lift 3 times a week. So week 1 might look like squat focus, run, ohp focus, run, bench focus - then week 2 DL focus, run, squat focus, run, ohp focus, etc. I think this keeps my lifting volume spread out and helps keep me from getting injured. On some of my run days my legs are tired from squatting, but on others they're fresher.
>>76636983hm. I do 7 day thing myself where most days have main lift + accessory and some days just accessories. And then run after upper body days
Garmin watch training plan is shit.Did you 6x 10s all out dashes, retarded watch keeps beeping that my HR is too high.It expects me to drop it below 150 right after the sprint.Needless to say that HR increase is delayed, so it is the highest right after those 10s.BEeep.....BEEEEP....
I sprained my ankle a week ago playing sportsball with bros. How long should I refrain from rooning?I've gone waterjogging for three times now and it's pretty great BUT there's old hambeasts clogging up the pool and I get pretty intense chafing from the swimming trunks
>>76635150My experience is that all runners are friendly and welcoming. Though, you are right in that trail runners are basically family the moment you say "hi." And then while on the course:>I brought along extra beef stew and a baked potato from the last aid station. Want some?>>76635252iktf, bro.>>76636571I don't train sprints specifically, but I do 100m sprints at the end of my easy runs since it has its benefits for distance runners. Afa the run once a week and sprint once a week, I would suggest you pick one and do more of it more than once a week. Just do what you enjoy. IF you enjoy sprinting more, do it. If you want to be well-rounded, look at what boxers do since they train all with running: sprints, long steady state, and hard intervals (e.g. 800m repeats.)>picMake /roon/ heterosexual again.>>76636799Me and donuts :)
>>76637142>Make /roon/ heterosexual again.>heterosexual
>>76637131Just let it pass fully and then SLOWLY try walking faster and faster, and then hop a little to make sure u ok
>>76637153Go stare at the bulges then, anon.
>>76637186i already am look at that brow ridge
Want to start running again but I've gotten quite fat. ~290lbs and would prefer tol be into the 270s before I pick running back up. What kind of shit should I do in the mean time? Been doing butt kicks and high knees, bulgarian split squats, RDLs and mobility and flexibility work since I've had issues with an underactive glute and overworked TFL causing IT band pain in my right leg. Also plenty of other core and back work, to make sure I'm solid and stable as fuck.Anyway looking forward to get back into running, it'll be cooling off slightly soon and I definitely lose weight more efficiently with extensive cardio and also it's just fucking fun and feels good.So uh any advice? Other than simply lose weight fatty? lol
>>76637224i would not run at an obese bmi
>>76637131wear speedos pussy
>>76636799>eat 2x big Mac and chicken nuggetsdid you have a coke with it? You know soft drinks are all loaded with caffeine (and sugar)
Signed up for 5k in 2 weeks.I run walk 2 mins ru 2 mins walk now for 2 miles.Will I be able to jog it all by then?
>>76637428if you go slow enough, maybe, depending on your overall fitness and training schedule