>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: >>76620585
I don't get the OP
>>76637998He's fine
I’m still adapting to the altitude. Nothing but zone 2 incline treadmill walks, 60 minutes each 5 times per week!It’s kinda killing my soul and I get so bored after the 30 minute mark
SEX WITH RUNNER GIRLS
Signed up for garmin coach again, 3 months to reach 45 10k starting from 27 5k.
>>76638051their asses are so hard and bony, anon...it hurts :(
>>76638058They're... fine.
Does running kill gains?
>>76638058Semi-pro runner girl showed up at track club last night. Spent the whole session behind her tight little ass bobbing up and down as the sweat marks from her panties slowly expanded to soak her shorts. Shit was so hot.
>>76638055Signed up as in started a free coach plan or bought into connect plus?
>>76638066only if you dont eat enuff
>>76638208Free coach plan with Greg. Last time it got me to 43 10k but I was at my fighting weight and not a lardass.
Is it worth becoming a lightweight weakling to be fast?
>>76638272yes, but only a chosen few are destined to transcend the roid tranny dysmorphia or the ultimate fighter larp and join the free, the light, the dyel elect
>>76638069anon you’re supposed to pin her down and bury your face in her sweat-soaked ass while you inhale like a maniacare you stupid?
>>76638272do you plan to competeif the answer is yes, sureif the answer is no, don'tall high performance to world class look like absolute shit
>>76638069Love to see it
>>76638292Have you taken a look at most western cities? Crime ridden shitholes and being big and strong is definitely important, unfortunately it impairs my running both by putting unnecessary strain on my legs(going downhill today felt like stomping on concrete barefoot) and makes it much much harder to run fast(er).
>>76638314>being big and strong is definitely importantthat's the 100iq take. The 140iq comprehendoor understands that you need to sprint away as fast as possible from the schizo nigger with the 14 inch machete while he gasses out after a block.Or, that you possess the requisite fitness to walk somewhere, fast, so you're not trapped on public transportation with one.
>>76638308I'm signing up for a race but wouldn't exactly call it compete since I'm shit at it. Any of those physiques would look great with a bit more mass on them, but even as is they look better than my potbelly self.>Ingrebrigtsen hit the wall and nader got goldWild.
today I'm supposed to roon but my tibs are still sore.so I'm gonna swoom insteadNO EXCUSES.
>>76638051>being such a pussywipped beta bitch you have to post fawning virgin shit like this in a running threadJust kys already, kid. And punch the single mother that made you such a bitch right in the mouth before you do.
>>76637998What no cardio bunny pussy does to a man.
/roon/ what do you consider a “good” marathon time?what about for a first marathon?
>>76638322It’s called wintimidation. Be big and tall enough that violent people don’t start shit with you. Be peaceful, not harmless.
>>76637998here in /roon/ we are all skellies
>>76638308lmao is this ingebrigtsen what an absolute faggot piece of shit. terrible tattoos and he looks like a 57 yo gay man who paints his hair (of course the old gay would have better taste in tats and earrings and also be tanned)
>>76638389young nig with a glock an' sumthin to prove is targeting muscled up hunks like you
>>76638396yes this is ingebridsenyes he looks like an elderly lesbianso what? i bet he can run faster than you.
Honey adobo chicken, cilantro rice, black beans, cojita cheese, homemade guac.. fiancée finally made dinner (it’s been a fucking while) after my 7.3mi run. Fuel back up before we go to Pilates.>PilatesGood core work and active recovery. I go once a week, might go twice a week in October before a November marathon.
>>76638397If some nigger with a gun is targeting you for no reason, being able to sprint fast isn’t going to help
>>76638467But it's not for no reason it's because you're a tough guy
>>76638355bit aggressive non. maybe you should go for a run to let off some steam?
VO2Max chads where we at? How high could I theoretically get running 60mi/week with 2 speed sessions?>>76638442Pilates is goated XT.
>>76638555my VO2max dropped from 53 to 52 yesterday after my track sessionfml
>>76638565Standing rest between reps? Sometimes the algo doesn't understand splits.
>>76638575yeah it was 60s rest between reps, standing
the morning roon 16k gentle pace
>>76637993I started Couch to 5k, finishing my first week tomorrow. My pace is just over 7 minutes/mile and I can finish my last interval very easily. Should I slow down or will the program accommodate the faster pace? Will I get burnt out?
Anyone run in both novablast and superblast? My Novas are getting up in miles and looking for a new pair. Not sure if it’s worth the extra $50 for superblast or $75 for mega blast. Will be pairing this shoe with an EVO SL
>766386510/10 bait
i need to do an easy run today
>>76638771count yourself lucky. I need a whole rest week. My knee is gurgling.
Why do I have a good aerobic base, but a dog shit vo2 max?
>>76638865how do you measure aerobic base?
>>76638780My legs just feel wrecked. All those hill runs I did last week finally caught up I guess. Luckily tomorrow is my rest day. Idk what I'll do this weekend though.Today was supposed to be easy... whole first 2/3 felt like shit, but somehow I ended up gaining speed at the end... I was slowly catching up to a group of runners going four wide and taking up the entire trail like assholes... walkers and cyclists kept having to dodge them, so I increased my pace to overtake them, and then somehow I just kept that pace up the rest of the way. Was weird.Didn't see any animals today.This morning though I took a walk and saw some migrating salmon in the river. One swam right over to me up against the river bank and stuck its head out of the water. Idk wtf it was doing, it was probably dying. The whole river smells like dead fish right now.
are chink watches really that bad>coros pace 3 is 2x more expensive>garmin forerunner 965 is 3x more expensivethan picreli could cheap out and use the extra money to get a polar h10 or something
It's been a month since I stopped running because my right shin and knee were hurting after a run. Now the pain on my right shin no longer forbid me to walk but there's still an odd feeling around and on it. The knee pain is gone too but after last night walk it started to hurt again.What should I do anon? I'm pretty beginner runner so it's ashamed that I get injured so early and I want to start running again as soon as possible
Eh, isn't showing enough rib cage.
>>76638387>firstJust completing it within the time limit.>good...timeEither:1) Any as long as you are having funOr2) Beating your PR
>>76639014See a doctor and get things x-rayed. Alternatively, if you have a PT in your area that will see you without a referall and focuses in endurance athletes, check in with them and get dry needled.
>>76639014foam roll everything, stretch everything, strengthen core, glutes (esp. medius), hamstrings, etc, mobility. clamshells, fire hydrants, split squats, walking soldier planks, mountain climbers, there's a million things to do to fix your kinetic chain.
I'm a 195lbs fuck with an 8 minute mile. How should I reduce that down to 6 minutes?
>>76639136lose weight
>>76639137So I need to become an emaciated skeleton to run faster?
>>76639154can't hurt. I mean what's your bodyfat %?
>>76639165Around 12% whilst being 6'2". I don't have too much weight to lose, plus I'm naturally fast twitch dominant
>>76639172welp not much free time available from weight loss then. Guess you wanna do some threshold workouts for starters
>>76639154Yes.>>76639014>shinhttps://www.youtube.com/watch?v=MIRYOo1YLUsAlternatively, pic related. Lay down, stretch the resistance band with the leg you are doing this exercise with straight. Make it more resistive and stable by crossing the other leg. Do the same thing as in the video. I find this method easier and doesn't require you to support the band onto something. It works more than the tibilis.Also, get a TENS unit. >kneeCould be a multitude of things, including an issue not with the knee itself. It can depend on which part of the knee is having pain. It could be that you are coming down too hard. You may be heel striking which isn't the form for you. You may just have issues with the joints itself that running is just making worse. You may be doing some heavy ass squats that are not used to the continuous impact. You may have an issue with your hamstrings. There's a shit ton of things. For now: do >>76639119, and maybe >>76639112 if you are having a long term issue. You may want to consider other forms of cardio.While you are at it, do some yoga. Don't underestimate it. My injuries have significantly went down since I started doing it twice a week.
>>76639194Noted. I think I'll just take the hybrid athlete approach. Jack of trades I guess.
>>76639230maybe try running 400m in 1:30then 800m in 3:00then 1200m in 4:30then 600m in 6:00idk how you wanna train for that, do some intervals sometimes and easy runs other times
>>76638921I have been trying to get a Fenix 7 Pro Solar but fuck me for missing that sale when it was like $500.
>>76638921Any chink shit you buy will1 - probably die within a year2 - probably be a bitch to export data from3 - will have the least intuitive user interface you have ever touched in your life. Yes you will be able to get to those screens in the banner ad, but they might be 8+ menus deep and none of the names will make sense, and the manual (pdf file btw) will be so mis-translated it will hurtYou don't buy chinkshit because it's useful, you buy it to play with when you don't value your time.
Is it ok to run through DOMS?My tendons/joints feel great. I've had ligament injuries and tendonitis before so I know what it feels like when shit like that starts creeping in.But all the meaty areas quads, hams, calves etc burned like fucking hell today. Mile 2 felt like mile 5. I was gassing out way sooner than usual.Does it matter? Train through it or rest until I'm fresh?
I GOT ACCEPTED IN TOKYO MARATHON >I GOT ACCEPTED IN TOKYO MARATHON I GOT ACCEPTED IN TOKYO MARATHON >I GOT ACCEPTED IN TOKYO MARATHON
>>76638921>coros pace 3 is 2x more expensivewut? The Pace 3 is cheaper than the Trex 3
>>76639474Hype :D
>>76639474based wd
>>76638921Coros is a chink watch btw. They try to hide that, but they're chinese.
>>76639474Congrats, bro!
>have the perfect running route. flat, chill neighborhood, perfect 3 miles round trip. >move, now i gotta run through the hoodi'm getting fat and i don't like it
>>76638272Fuck no
>>76638292Stop talking about trannies when you avatarfag with blue hair Final Fantasy faggot gifs
retard filter question here but i've been skinny my entire life and now started getting fat post covid (switch to wfh, hitting the big 30) just around my belly so time to stop being a fatassshould i try to run on streets or fields (or does it not matter) and any couch to 5k app or whatever is fine? doesnt seem like a huge amount of difference
>>76639858Do either. The benefits of each are:>streetsMore impact so you are building your bones, joints, and ligaments more due to the high impact. However, has an added chance of injury. You can run faster if that's your thing, because the return force that occurs from pavement and concrete. As an example of the last, take a tennis ball and drop it on pavement and concrete. How high does it go? Now, do the same with a yard with grass or a dirt trail. See a difference?>fieldsLess impact, so less of those building qualities. However, fields tend to be uneven (even if you don't notice it), so you work your stability muscles more. Also, see above on return force. As a result of this, you have to put in a little more work, which actually helps develop your running.For me, I do like to run races. All the ones I participate in, except one, is on pavement or concrete roads. If I run back and forth in my yard or go on the dreadmill, I can run forever. However, the moment I move it onto pavement or concrete, , it's hard.
>>76639932thank youi have a lot of fields near me so i can have a bit more privacy, and i guess like, safety as im not crossing roads etc so maybe i'll try that.
what’s the cycling equivalent of:>a 30 min 5km>a 25 min 5km>a 20 min 5km>a 60 min 10km>a 50 min 10km>a 40 min 10km>a half marathon>a marathon
Closing in on 50 miles for this week for the first time since July. We may be back from my hip gayness. 3 mile repeats yesterday, still training for the half that my new job is probably going to keep me from doing. Oh well, there's always another off-season base building block to look forward to. Side note, today's the last day at my old shitty job. Upper lift and 4 mile recovery run ahead of 300th parkrun in my town. If I finish it in under 20min maybe I'll get a gf.
>>76639816>run through the hood>free motivation for higher pace>gets thin and strongIt's all about your mindset. Don't be a doomer.
>>76639816Unless there's large groups of hoodlums dealing or using drugs I doubt you'll get into any trouble. Men who exercise aren't targets.
>be me>Adidas Ultraboost 5x Size 12 (US) fit perfectly>5k race in one week>Buy Adidas Adizero Adios Pro 4 for $250>struggle to get foot in them, need a horn>toosmol.png>rip 2 speedroons in them>rip a 19:41 5k race>1st place in age group (30-39)>take box out of trash, tie tag back on>start exchange with Adidas for Size 13>sendit.jpg>”Arrived at warehouse, currently in quality inspection before we send out the replacement”>ohfuck.bmp>3am last night, email received, exchange was shipped>stoned out night shift adidas warehouse wagie didnt give a FUCK a big chunk was taken out of the midsole foam>blesshim.HEIF
