>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: >>76651862
>for fun
>>76666581where is this even from?
gay op
>>76666602Good.
Went from 2:31:02 down to 2:22:01 on my HM today, feels fucking good. That said, I'm toasted.
>>76666631that'll do pig, that'll do
>cock and ball torturewhy did you include this?
>>76666484this is terrible advice.there are 100's of c25k variations.you don't know his fitness levels.Some versions of C25K are absolutely awful, like telling people to run 5minutes on day 1, which most people can't do. 10 weeks, 8 weeks, 6 weeks, 5 weeks. Some programs are clearly made for people already in good shape.The idea of C25k is that you start doing a short jog, and a short walk, and repeat that for 30 minutes. and then next week you increase the jogging and decrease the walking.that's what this guy is already doing, but just way too slowly. C25k programs are too hard coded, if he goes out next week and can't run 2 minutes he will give up. But if he can run for 90 seconds or even 75 seconds that would be progress.As long as it's 30 minutes, and he's spending more time jogging/running and less time walking week to week, that's progress.
Day 1, C25kI have flat feet and have to run in these roobok nylon classics. No other shoe feels right.
>>76666702Its been going on for a while
>>76666631Nice job! Now do it again. Did a night run picrel. Nobody on the trail except for to drunk guys taking walk with a beer. I wasn’t trying to creep up on them but still they got scared when I did a fake cough few yards behind em. Ran shirtless, felt good. Can’t wait for even cooler weather.
>>76666893That is the plan, we have a half marathon coming up in mid Oct, so we are going to focus on intervals and hill climbs this week and the week after. Finally have a few days off.
40min 10k done. Feeling fit lads.
>>76666581>Why Do (You) Roon?to mitigate depression
>animeshitOp is a retard
Gay thread. Here's a not hot girl but has her bib on her butt. It's not homo like OP.>Why Do (You) Roon?Why the fuck not?>>76666469c25k is often good. Or if you want to take things really slow (instead of rushing the 8 weeks), do something like>30s run>1min walk>repeat until around 30mins total for both run and walkIncrease the run time from 15s to 30s every workout. If you fail a day, no big deal, just try again the next time you run. If you fail the second time, consider what is going on or step back by 15s. By the time you get to 10min, increase run time by 1min every run and decrease recovery time 5-10s every week. By the the time you reach 15 minutes of running, try running the entire 30 mins. If you fail, just keep repeating like before: add a minute, decrease recovery time. You should be able to do it by the time you hit 20min. If not, take a minute rest after 20m and try the other 10min. Maybe repeat the same thing with 22min, but rest a minute then 8min. Keep going until 30min. The thing is, you can keep doing this over and over again as you increase your distance. There are marathoners who do something called the Galloway method which they do pretty much the same thing except for the entire 26.2 miles. Literally. Though, if you do something like this, I suggest keeping your recovery time to 30s. I'm going to try it just for shits and giggles for my upcoming one in the fall. So far in practice during my long runs (I still do my 60min recovery runs straight), I've hit the same distances as just running straight without being as exhausted at the end. I still do my straight tempo runs and hard interval sessions. Call it cheating: idgaf. All I care about is completing since I've already done a lot of marathons and I don't care to PR anymore.
>>76667224Fuck, forgot image.
>>76667052whew lad, do you weight less than 70kg?
I pooped myself again today while running.
I will try my 20mile run again tomorrow. I just felt off today and could only get up to 3.
OP is a misogynist! He needs to post more half-naked women to reinforce the power we sisters hold over lonely beta men!
I stopped running because it was making me hungry. Now I only run once a week. 5-8km.
>>76668033I pooped myself today, to see if I still smell. I focus on the stench, the only thing that's ree-ell.
I guess It's almost time to shell out for some new cold weather rooning gear...
>>76668272I run so I can eat more. I love being a twig yet eat just as much as the lardasses. I literally put down a gallon bucket of ice cream yesterday just in one sitting, yet still hungry afterward!
serious questionhow much running is too much?I'm only interested in running to increase fitness level and health, and wondering what level starts to counteract that goal?
just three (3) more km to go until i can jog a half marathon!
>5k this morning>Course is barely marked>Water station at mile 1 points the first 20 people in the wrong direction, adding half a mile to the loop>Still finish in first placelol?
>>76668574>water station>5kWhere were you running, on the sun?
>>76668526I have much more respect for skinny manlets who take up distance running than cubes who try to get into powershitting. The former end up being the best distance runners while the latter can never compete with the lifts of the giants of the world and use bodyweight ratios as cope.
>>76668579It was just a small family fun run. My 23 minute finish was first place if that tells you anything.
>>76668579Probably a charity event 5k walk that anon showed up to in his one piece skin suit to smoke some fatties.
>>76668599based give them no quarter
>>76668548That's highly individual and based upon your goals. If it's just general health, then 3x/week for 30mins would suffice, though I always recommend 60mins 3x/week.
>>76668589I don't care much for powershitters. They can ruin their health by bloatmaxxing however they want. If they want to ruin their joints for not only being lards but also absurdly high numbers no one truly cares about, so be it. Of the ones I know, every single one of them are on the standard lardass and sedentaryfag medications like blood pressure pills and statins, and their blood work is absolute shit. Meanwhile, I can still eat like shit if I wanted to (I go 50/50 on the good/bad, somedays more bad like the tub of ice cream), and my blood work is perfect. The only cardio they do is uphill walking on the treadmill for 10 minutes just to warm-up.desu, I have more respect for bodybuilders, despite them being total fags. At least they do a combination of all including lifting and cardio, and have a lot of discipline.
>>76668599I knew a guy who was addicted to doing that shit back in my old running club. He was notorious for showing up in a skintight pink suit at local charity runs to drop sub 19 min 5ks and sub 40 minute 10ks, we called him pink dick Dave.
>tfw wearing a 5k shirt to a marathon
>>76668725Man, my fitness improved a lot after I started running. Sure, my strength dipped a bit but I will work on it. Once I'm on good level of cardiovascular strength I will bring back weight lifting. And even then I have a proper goal set up for lifting: reach 1/2/3/4 plates on the main lifts and keep it at it, alongside pull-ups/chin-ups and ab work.The only thing I have to work on properly is my mobility which is shit at the moment.
phone gps is always over distance. (old) Watch gps is under distance This assumes the maps are more right but im not an expert on gps. seems to be a 800 meter discrepancy about every 5k. which is sorta a problem as distance compounds anyone else deal with this?
>>76669037It's because the GPS satellites are not in stationary orbit. They move around the earth. You can set your phone or watch on a windowsill and record for an hour or so, then look at the track. It will most likely look like it was moving around. In most cases, like for navigating a vehicle, it's not enough of a discrepancy to cause any problems. But if you're running over where distance accurary matters, especially if you're making tight turns, it's not reliable enough.t. used to work on GPS for the glowies
>>76668725doing basic ass powerlifts with baby weight, like 135 lbs but fast makes me run faster and running faster feel easier. i think finding my ideal ratio of gym time to running is my goal for the next 3 months
First long roon this month with no bathroom emergency :)>3mi challenging trails between mi4-7>1.5mi beach sand running>3 water fountain stops (miles 6.5, 13.6, 16.5)>500mL, 1000mL, 1000mL>5x Liquid Gus + 3x Maurten Gel 100s>750calListened to Zeppelin III, Physical Graffiti, and Portugal. the Man’s “Evil Friends” album from 2013.Ultraboost 5x trainers. 30y/o 6’2” ~225lbzFiancée making apple cider pork tenderloin & sweet potatoes tn, will report back with review>[/blogpost]
I started running two months ago (start of august). I pop in here once in a while. I did parkrun today. I got a PB. I'm at that stage where every time is a PB. I know this will not always be the case. How do I prepare for that?>Progression so far: 32 min -> 31 min -> 29.75 min - > 29 min -> 27.5 minutes
>>76666581jejje OP
>>76667228
>>76668574wtf, they expect people to run a full 1.6km without a water station? Is this some super hardcore event?
>>76669425take your watch off and run to explore yr surroundings and find new and interesting paths to things places etcand desu i've been at it since 2023 with time tracking and i'm still hitting pbs when perfect running weather hits. went from 34 mins 5k to 23 and it's kind of cool that you get the same sense of accomplishment from getting 5 seconds faster over 800m that you do from taking 2 minutes off your 10k time
>>76669062The military can get centimeter level GPS accuracy.
>>76669449thank you for this advice
For me it's Ridge Racer Type 4 OST
Long run with decent elevation and a few nasty hills. Cooked it a bit because I got lost.>>7666732178kg at the moment. Trying to get down to 75kg but it's hard because I like food.
>>766693089/10 post-long roon meal. Sweet potato could have been baked longer.This too could be your life after 4 years of rooning (3 marathons)
>>76669451Military technology is 10 years ahead of civilian technology. Any new tech we get today, it what the military was using 10 years ago.
>>76669620and US military tech is 70 years ahead of that 10 years
>>76669631I think you mean Chinese
>>76669611HNNNNG
Finna go run 16 miles. Temperature is finally going down
>>76669668Finna swim a few km in the pool, they finally opened it back up to 50m. yeahhhhh bayyybbeeeee
Got a big tan from this one
>>76669451>>76669620It's not that military tech is ahead, it's just more sophisticated. They can use multiple signals, some that aren't available to correlate and improve accuracy from atmospheric and other types of interference. The whole system also runs on extremely precise clocks (to measure time it takes for signals from satellites to reach the receiver, then calculate distance and trilaterate a position), and military receivers have clocks multiple times more precise than your watch. They also have better antennas.And really, the average soldier with a handheld military GPS isn't getting that level either. They might be better than your watch or phone, but not by much. The real expensive stuff is for precision guided missiles and bombs.
>>76669680>>76669668Ugh stopped for water at 8 miles and hamstrings locked up.
someone post runner girl buttcheeks
>>76670054
>local run clubs are just married women, guys, and old people.what am i supposed to do? bang the married women?
>>76669680feels good man
>>76670234possibly, yes
75 miles this weekHalf marathon race next monthFinna booty blast my PR
>>76670408Impressive anon, very nice.
Runners helpHow do you make certain your bowels are completely empty before a long run? Slept hungry and hydrated, pooped before the run and still felt like my skinny stomach was churning throughout and had more shits to give post run. Keeps happening
>>76670455drink coffee and then tickle your prostate for a bit
>page 6you disgust me
Still fat still slow
>>76671012not too bad
>>76670505Coffee with anything for breakfast or just the coff?
>>76670455Don't overeat before going to bed. I'm like a gremlin the day before a race, no eating past 5:00.
>>76671033Eh it's better than when I started kek.
>>76666581Eh, too faggy.>>76667228Eh, stupid bitch for putting her bib in the wrong place.>>76670207>leftEh, wearing earrings while competing.>rightEh, floating too much.
Did I do it right? We're supposed to warm-up for at least two hours for a zone 2 workout, right?
>>76670455Idk, I just shit every morning. I heard magnesium helps with regularity, and coincidentally, I am taking magnesium.
>>76670455I shit before every long run, then take Loperamide.
>he doesn't use an enema before every long run
>Running at the hottest part of the day again since i overslept awardat least it rained yesterday
Half marathooned today. My first ever actual timed race (excluding parkroon). There's a 4 minute difference between my chip time and what my watch has as my time (based on starting my watch just after crossing the start line and stopping it just after, it also gave me a separate even quicker hm time because it decided I'd finished about 500m before the finish line, but I'll ignore that), is that usual? It says provisional so maybe it'll get revised down?I'm not that bothered, I rooned very slow, and finishing was my only real aim (especially as I got ill this week), but it would be good to know for next time if I'm actually aiming for a specific time.
>>76671856Ignore me, I'm actually retarded. I stopped for a wee and my watch paused, kek. That explains the gap.
Vibe check on these?
>>76672270too ghetto
>>76672270>vibe check???
>>76672270nice. i typically go all black, but the olive is a nice touch.
Double PR today for 13.1 and 20K and still three weeks out from my race.Gonna beat my goal
>>76672871STAY HARD
finna jooged
>>76672950>joogthat's a good trooning if I ever saw one
it's overhttps://slate.com/life/2025/09/running-marathons-climate-change-hot-weather.html
How high do your legs go when going for a 7-8/10 effort run? Do they kick your ass each step, no higher than knee height or almost dragging them lowly at calf height?
>>76673152phew good thing climate change isn't real
>>76673155good athletes have a high ass knee drive at speed.
>>76673152good thing I don't run marathons. tiktok meme tier distance
>>76673189Shit, thanks for letting me known, anon! I didn't know they existed. I knew squat plugs did, but not run plugs.
>>76673155The faster you go the higher your heel will naturally want to go. You can promote this behaviour by drilling buttkicks, knee lifts, a/b-skips etc
>>76673152Good thing we can just run at slightly higher latitudes and secure the southern borders.
>>76667224Doing 1m run, 2 min walk this week I'm still not sure what I'm going to do next week. If I just increase the running or I increase the running and decrease the rest time at the same time. 120seconds walk, 60seconds run is now105seconds walk, 75 seconds run?120 seconds walk 75 seconds run?100 seconds walk, 60 seconds run?Also, first time my legs have seen the sun in months.
>coach scheduled a training session>15 minutes of grounding on turf/dirtDoes this shit work? Sounds like New Age astroturfing.
>>76673417whatever works for you. Run/walk is an interim state towards running 100%, so don't stress yourself out.Going with less rest may imply your cardio is a tad ahead of your legs (as in muscles, tendons, joints). I don't think that is common and would therefore increase run intervalls first. But this is bro science.One thing is for sure, however: Dont worry about pace! That is for later
beginner checking in. did 3 miles in 30 minutes
>>76673465good job anon
>>76673467thank you sir
>>76673360>overstriding>forefootThis form will shatter the uninitiated's shins btw. Don't try at home unless you have been running since your teen years and you are not overweight.
>>76673460how else do you expect to neutralize free radicals in the body?
>>76673472Stride: Nah, they are good. Lad is better, but thats a given.Forefoot is not for everybody (pun intended). Agreed.
>>76673464Right now I'm just trying to get to the point where I can continuously jog for 30 minutes. As much as I am ignoring peace I have noticed that my running is getting better just a few sessions in. Next week I will increase my jogging to one minute and 15 seconds and leave the rests at 2 minutes. This will result in only doing nine total sets but Will also be one minute and 15 seconds more running time.Actually it looks like my pace down by a whole minute per km from yesterday...
Roonbros, I just redownloaded hinge for the first time in a year and immediately got hit up by a girl I went on a date with about a year ago. She broke things off after one date, not because she didn’t like me but because she was going exclusive with another guy.She is wants to go out on another date. Should I give her another chance?I ran 3 miles today and had to stop early because I needed to piss.
>>76673472I hope you are talking about the pacing monkey, not Jess. Her form is fine.
>>76673487Of course I'm talking about the monkey kek.
>>76673484pace will improve, yes, but dont make it your concern at week 3 is what I mean to say. Have seen too many people gas themselves out while form is in the shitter or get demotivated as soon as one run was slower than the ones prior.Godspeed
>>76673485just download grindr and vote republican like you know you want to
>>76673498I already do got republican
>>76673487>>76673488his right is a little over, but wtf are you guys on about
Last night run for a while, at least until I get fucked by my work schedule again... Damn, my weekly mileage got fucked.Saw four buns though.
>>76673360>ywn get crushed to death by her thunder thighswhy even live
>>76673485>exclusive with another guy>still went on a date with youI dunno anon.
what do you guys wear while rooning to hold water/other shit? i need something that wont do too much bouncing, that shit is super distracting and ruins my runs
>>76673547At the time she said she didn’t know if it was going anywhere. We just went on one date. It was good, but probably not enough to make a decision based on.
>>76673473huh?
I don't care much for cardio and go on a run once every two weeks but it doesn't seem to matter, I went from shin splints after 500m to running for 1.5km and being slightly out of breath and only tired in the legs in less than half a year.I do it the same way as my lifts, one set to failure and then give up for the day. I'm still losing weight more than I am getting overall stronger by the way.How far should I push this for general health?
>>76673965i find after learning to run for bout an hour straight i stop finding the activity itself fun and instead look for albums or audiobooks to listen to while running. the vast majority of my runs are up to 10km which is for me a nice limit bc that's what most of the local races and funruns are up to
I'm 31 years old, 1,90m tall and 135kg.I've been lifting for the past years to get stronger and I became stronger.Now I want to get into running and applied for a half marathon next March.I never really jogged except for warming up for AFootball when I was younger.I sprinted a few times to try it as leg training.Except for the mass of fat on me my body is relatively healthy (no problems with joints, back pain, hormones, heart, etc.).Do you guys have any tips for a beginner that wants to be able to run 21km in one go in 6 months?
>>76673485pump n dump
fartlek session :3
>>76674119a premade one or you just farting along willy nilly, as required
>>76674125premade session with shortening intervals. 4min, 2x3min, 3x2min, 4x1min, all with 60s float in between. pretty fun would recommend
>>76674166Coros?
>>76674104couch to 5k, read sticky.lose weight, you're never /running/ a 21k in 6 months at 135kg.if you're serious about it strongly consider crosstraining cardio that is less taxing on the joints and ligaments like cycling or swimming to minimize random unavoidable overstraining injuries due to your weight and lack of conditioning. these can really slow down your progress.to give you a very rough idea you'll have to run around 500km in total if you plan on running at a HM at a beginner pace (6:00m/km), 1000km if you want a more respectable normie runner timegood luck
>>76674104start out slow, a couple 20-30 minute jogs per week. increase mileage by 10-15% each week. you will probably need to shed some weight like the other anon said
>>76674174>>76674185Good advises! Already lost 15kg in the last 3 months.Thanks anons
>>76674116I’m not like that
Starting Week 7 of 14, gonna start pushing pace more in October I think. Gotta keep balancing life with roons, gonna be out of state for 2 weekends.Gonna switch to doing about 50% of my runs in Adizero Adios Pro 4. I’ll be racing in them so I definitely want to get some long runs in them. I’ve been running everything in Ultraboost 5x which are about 13oz each shoe (compared to 8.5oz each of the Adizero)No mid-block races in sight, a cheeky half might help if I can find one. Gotta get my pace up so I can go sub 3:15:00 in late November
>>76668033How to fix this? Running makes me shit a lot and I will be running a half marathon in 6 days. This shit really scares me
It’s been a good training block. I’m ready. Aiming for sub-3:30.
I am so unathletic, not blessed, always have known that since my school days.Why does it look so fucking easy, and why can so many folks, who do not look athletic on the outside easily run below 20 minutes 5km?9 months into regular rooning training, I cannot imagine myself getting anywhere close to 20 minutes. Even my Garmin watch says that my all out effort would be around 22 minutes.Today I did some intervals, 6x400m@close to max effort/HR. First one 3:30 pace, the following ones dropped to 4:00 and it felt like hell. How can you do that for 5 km straight?The only progress I have noticed or that I am confident about is that I could do a half marathon (at 6min/km pace).
Fuck that higdon bullshit im nowhere near ready to run 5 times a week I was careening headfirst into an injury.5 slop miles.
>>76675108you ever do plyometrics/form drills?
