>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: >>76666581
>victim pace
What zone is victom pace? Must be a hot new training method and supercedes norwegian singles.
>>76686614here’s my most recent victim pace run for reference
>>76686622So it's around zone 2? I'd think it would be zone 5.
>>76686590Eurofags are gay
>>76686622God damn running is so braindead i envy people who can do this shit for hours at a time
>>76686590Running is for poofters.Just walk, enjoy the experience and spare the THR/TKR.
Favourite relay?I like bolings comeback relay, femke bols mixed relay comeback and the London 4x100 men’s relay in 2012 but for me its thishttps://www.youtube.com/watch?v=BVhjAXEyjMI
>>76686590SEXOOOOOOOOO
>>76686600>>victim paceironic innit?
been running for a year and I've yet to even once be limited by aerobic capacity. if it's not the ankle it's the calf, if it's not the calf it's the tib, if it's not the tib it's the hamstring, etc. always a bottleneck, never a satisfying limit testing run
>>76686863beats doing laps of a pool for hours every day. that's gotta be the most tedious sport
Deviate Nitro Elites on sale for 165. I'll grab a pair tyvm
>>76687500my hamstring, especially left side, has been limiter for a few years now, I don’t wish chronic or any hamstring injury ever on my worst enemy, the pain and total stop on running is just awful, improving form and pacing has helped a little but basically I can’t go faster than 7 min mile, it really sucks
What's a good program to a 21k from nothing?I signed up with friends, started running and lost ~10lbs, made big progress in a month or two (10km/h pace felt comfortable, yes it's probably shit I don't care) then my squat numbers in the gym tanked and I realized again why rooning is gay so now it's going to be on hold until a couple of months out from the race.
>>76687612Alan Thrall recommends running now, albeit shorter distances. He looks good too, compared to his bulked up powershitter days
>>76687626He still looks like shit. NH's program did nothing for him.
>>76687629You’re crazy if you think Alan looks like shit, he is smartly pivoting to balanced fitness in middle age and looks more fit with actual results than 99% of his peers
>>76687500Run faster
>he's still jogging instead of jogglingngmi
>>76687633>he is smartly pivoting to balanced fitness in middle ageAnd it's the way people should be.
Decent training today, or at least it did not leave me dissatisfied.Fuck slow running, I have no zone 2 running, which would be fast walking.Ran 5 km 25 minutes to get warm, then did some fast paced drills climbing and descending a bridge here, 6 times 3:30 to 4:00 pace.Jogged back with 6 min/km pace for another 4km.
First roon in about 2 weeks and no hip pain. Still feels good the next day. Gonna build up a little more this weekend, 6-8 miles.
>>76685609>what are you doing all day that your body battery is so low?To put it simply I'm a construction work subhuman.
>>76688583Didn’t attach
Still slow, fat and tired but 20 seconds repeats are fun as fuck. Did the 10th on a hill and is pretty hype. I'll try to do more of that.
Would I have been able to finish this 5k PB attempt if I didn’t try it during my peak marathon training week, about 16 hours after my long roon?
>>76688704and how long after my marathon should I wait to give it another shot?
>negreo op so no one can find the threadEat shit, retard .
>>76688783>t. victim pacer
>>76688783>he doesn't have >>>/fit/roon bookmarked
>>76688704It's hard to judge off a fatigued effort but naturally a rested time trial would be better. What's your current 5k PB? Give it a couple weeks post mara and enjoy the aerobic gains :)
>>76688907>bookmarking 4channel
>>76687109>No control group>Study of 100 people
>>76687109They really will come up with any excuse to not run
Strava is suing Garmin lol
>>76688981>bookmarking 4channelYes.>just type roon in search bar>goes to bookmarked page>click on most recent thread if something like browser crashes
>>76689036>NNNNOOOOO!!!! HOW DARE YOU IMPLEMENT A FEATURE BEFORE US!!!!
How do you best pace a run? I am training for a sub 20 5k, no idea how long it'll take but I come from competitive cycling years ago. Did a faster 5km today, usually do 3-4 runs a week from 3-8km, mostly 5km's. I ran in 25:25 5:04min/km. Final KM was 4:24 which felt like sprinting but manageable, I could probably have gone at the same pace for another 700m-1000m. Clearly the run was severely under paced.How do you use that information to correctly pace? What point in a 5k should you start feeling lactic acid and heavy breathing? I've only done 8 runs so far but it feels a lot more challenging to measure than cycling. Only 1 'fast' run a week, the rest is 5:30-6min/km easy base, 20km a week at a push.
Am I being retarded? I want to race a half marathon that's set for next weekend and haven't really trained for it. I went from not running at all to doing 4 miles M, 5 Tu, 6 Wed, 7 yesterday and taking a break today. Gonna run 7, 8 and 9 the next 3 days then probably run 2-3 miles a Tu-Th take Friday off and then run 13.1 on Sat. Am I retarded or could this actually work without injuring myself? My right knee feels a little wobbly but other than that I'm just a little sore. I ran 7mi yesterday in 1h1m and my goal is to run the half in under 2 hours.
>>76689081Sounds as if you had a lot left. My best runs on road and xc happened when I started off conservatively and gradually wound the pace up. Starting fast and holding on generally didn't work >3k.I would be tempted to start the next run at the same pace to get yourself settled, then try pushing from 1.5k -2k out. If that's okay then try pushing from 2k. Dont suddenly increase your pace but try ramping up over 500m to hold, or a more gradual ramp to possibly faster pace at end.If you still have a load left you can start quicker next time.Don't think there's an easy way to predict until you have a decent training base.Captcha: MGTRT
>>76687500What the other anon said, run faster.Running too slowly can actually take a greater toll on the body if the sacrifice in speed creates inefficient biomechanics and has to be overcompensated for by body parts not meant for that load.If youve ever run a treadmill you’ve probably noticed that running at like 5 or 6 mph is, while more aerobically taxing, is more comfortable for the body than 3 mph.
>>76689096You don’t run at all and you’re doing 7miles in 1.1 a few days in? Do you do some other type of cardio and just not run?
as i run 5k im fine, but as i approach 10k a specific spot on the insides of my soles starts killing me more and more, it feels like the shoes are cutting into my skin at a specific spot (middle of the foot, inside). I tried adjusting the shoe soles but didnt help.These are my first running shoes, should i buy different ones?
>>76689156Thanks, I'll try that. I'll set next weeks 5km at 5min/km to start then try to push the final 2km I think. The 6min/km runs are really nice. Like a fast walk, enjoyable and no pressure but I'm not fit enough that it isn't doing something so I'll keep most of my runs at that pace. Fast runs as a weekly treat.
>>76689197Someone send this to MAF athletes so they learn that they need to do speedwork as well instead of staying in zone 1 for 4 hours.
>>76689217get asics novablast (I heard superblast are better)I bought like 10 pairs of shoes this year and those give me the least pain, almost no discomfort for long runs
>>76687612Literally just go and run a little. Maybe like 5 miles a week to start total. Break it up over a few days, and see how you feel. Start slow, barely jogging. Go two miles, do it again a couple days later and repeat. Every week increase total distance by 10% until you get to like 15k. Then increase by 5% from there. When you notice you can do distance but your speed sucks ass, you can start working on intervals or tempo runs. Those will be faster, to build your conditioning up so you can run faster. Once you're at lets say 20k a week, you can start having one day be a "long" run where your long run is 1/3 of your total distance for the week. Did a quick little tempo run today, just to see the vibes. I've been running/cycling every day this week, getting milage down. Pretty good time all things considered. Probably going to do a 10k run tomorrow to just add some milage on.
>>76688704No>>766887231 month
>>76689081Run faster on your next run
Rest day/pacing a mate at parkrun. Got the PB but really had to drag him across the line
>>76689361Forgot image :|
>>76687612Garmin watch has some automated coaching.
Should I sign up for 100k ultra?Should I channel my inner Goggins?Maybe running until I start peeing blood and all my toe nails fall off will give me some meaning in life?
>>76689392No
Does anyone do running drills before a run? I don't want to look like a weirdo skipping around
>>76689410No. Do your cariocas, a-skips, b-skips, and buttkicks.
>>76689392goggins is bitchmade
Alright, I'll say it. Garmin watches suck.>can't auto save activity>shitty wristband>unable to even closely track sleepThe only thing it's good for is running metrics. It's not a daily driver. It's just for running. Mistaken purchase on my end.
>>76689197>>76687809I don't think I've run under 5/mph in my fucking life
>>76688928current PB is 21:06 but that was about 12 weeks ago, i’ve obviously run a lot since then with the marathon block. also recently crushed a 10x400m session with my intervals at 3:45/km pace and was able to finish out strong on the last rep at 3:30/kmgarmin’s race prediction in 19:39, runna’s is 19:50, but strava says 20:11, fwiw
>>76689674american products suck
>>76686955That's a man
>3rd best time in 17km of rooning a week out from a marathon, only hindered into a few walks 2/3 in from rice crackers an hour prior stirring up the stomachThis better be working into form and not over-training
the days troon
>A local Parkrun finally starts near me>Was planning to volunteer every few weeks>The run director is an autistic leftist who does enormously long speeches at the start including an aboriginal welcome to country trying to get everyone to wave their hands in the air>The tail walker was wearing LGBT flag clothing>They had marshals stationed at the first two car parks telling people to go to other ones further inside the park "to save them for other park users">They have a fucking soft toy mascotI'll keep running there, but guess I'm not going to volunteer kek
>>76690277>volunteer as run director>arrive in nazi cosplay>heil hitler instead of welcome to country>annouce that anyone finishing over 20 minutes will be sent to the gas chamber>people start to protest>8 oclock arrives>3...2...1.. run jews run!
>>76689748Yeah it’s pretty hard to. 4 is basically as slow as you can “run” before it’s just fast walking
>>76689197I've found that running faster improves my aerobic endurance, but running slower improves my muscular endurance. I can really feel it after I drop the volume for a few weeks, where regular runs start causing far more fatigue in my calves and soles.
will running help me get my life together? fattittybitch for visibility
local skyline in the back
>>76689217>specific spot on the insides of my solesI am not saying its Plantar fasciitis, but that sounds like how you develop Plantar fasciitis>How do i treat itDon't ask me, I am still in month 2 of recovery of mine, after spending summer hiking
did a fartlek in a storm. fuck that wind
which of these best describes your exhale face?:||:|:O:DD:for me its :O
>>76690277Similar vibes at my one. Over the top friendliness to the point that's it's just weird and cartoonish. They speak to the crowd as if they're talking to young kids.
>drink a giant iced coffee>run an hour later>hit PB timeAnyone else do this? I don't even drink water in the morning
>>76689410Running itself looks weird/suspicious. Doing obvious exercise related prances comes off less weird than sprinting.
>>76690591a few of my PBs were in the morning after parties with a lot of alcohol in my system and fully sleep deptrived
>>76690610There is something too this. Maybe all the endorphins are still in your body but the intoxication has worn off so it's like taking stims. I was an alcoholic for years because it made me feel better in every sense.
>>76690591drink water you lunaticyou can have the coffee too
>He's still not training via the norwegian singles method in big old 2k2565 second PB in 5 weeks
>>76690641>>76690610I was an alcoholic too. This is basically correct. The depressant wears off and the stimulants your body produced to counteract the alcohol remain. Hence why people shake and have seizures in alcohol withdrawal. Their nervous system is extremely amped up without the depressant. That's why alcohol stops the shakes, it brings them back to baseline.That shit is evil. But I've ran well in a similar state. Just felt like my heart was going to explode lol.
There's a big 10K tomorrow here and I'll try to go for my first sub 40' there.It'll probably be a bad idea due to the huge bottleneck at the start, but welp...
>>76690389Sticking to something will help, especially exercise or some form of improvement. It will only help though, not magic.
>>76690652I refuse
You DO finish all your sessions at 100% effort to burst through the finish, right? Surely you condition yourself to finish on nothing less than pure excellence? Regardless of practice, easy jog or destroyed race/marathon legs?You don't seriously follow a static pace to the finish line like all the other NPCs at that last hurdle?
>>76690717>Just felt like my heart was going to explode lolYeah lol used to have high blood pressure and inability to sleep without the alcohol. I was then put on anti-psychotics for mood disorder and that was completely the opposite, permanently dumbed down. About 30% performance drop within a few weeks. Off that for 4 months now and I feel brilliant particularly without the booze. Feels like my body recovered and went back to baseline after all those years. Now if I don't exercise I start to feel how I did on anti-psychotics lol. So in many ways I'm heavily dependant on exercise.
Would it be out of line to shoulder check or even stop to confront someone that is sitting by the trail smoking weed and blowing smoke as runners pass by?
I used to be 265 very fat, I’m now 160 and lift, started trying to run because I need my cardio up for boxing but the front of my ankles are in agony within 3 minutes. I used to get this pain just walking around when I was fat, now I can do 30k steps no problem but running is too painful, what do I do? I’m doing it on a treadmill.
>>76690894If you're running max effort, you won't have any burst left at the end.
>>76691048No, though idk how you shoulder check someone sitting. Just be prepared for what can happen.
>>76691105The dude eventually started walking and wobbling on the trail. Other than the smoke he wasn't actually bothering anyone and no one else seemed to be annoyed, or at least they didn't show it even though that there were dog walkers, couples and other runners there too.I don't think much could have happened, dude was pretty high and I assume drunk and weighted maybe 130lb so he wasn't a threat.
>>76691048Bring a spray bottle and spritz them like a cat that’s knocked over a plant lolAlthough if they’re sitting, I’m kinda doubting they’re blowing smoke “at runners,” like you claim.It sounds like they’re just having a good time, enjoying the park just like you and you’re upset about it because you don’t like fun.
>>76691172>>76691162The initial post didn’t even actually say “blowing smoke AT runners,” my bad.>other than the smoke he wasn’t really bothering anyone Suspicion confirmed.
>>76691172There were no they, it was a solo dude. And yes he was directly blowing smoke at anyone's face but it's a narrow path and he was sitting pretty close to anyone that passed by and a couple time I passed right by the smoke cloud, plus weed reeks and you can smell it far away. There were plenty spots in the park, fuck there's this huge grass field and these benches facing directly the river, he would be out of anyone's sight, smell or way there. Also weed is not legal here.
>>76691198*He wasn't
>>76691198>>76691201Suspicions doubly confirmed.Thank you anon, that’s all the info we’ll be needing.
>>76691205>If you don't want drunks and potheads ruining the park you run at you don't like having funwould you say the same if he was using needles or shitting in the path?
>>76691229The latter two things you mentioned are behaviors that present an active danger to the other people using the park, they’re not even remotely close.That dude was just a dude using the park.You could just as well be complaining about “these kids are yelling too loud at the park, would I be out of line if I body checked them?”
>>76691241>smoke is not harmful I thought this was a fitness board.>Yelling is comparable to illegally doing drugs
>they have to use the park in order to run
>>76691241I don't want to breathe your smoke. Stop being a drug addict.
>>76691255>>Yelling is comparable to illegally doing drugsNoise pollution is a thing. Children should be seen, not heard.
Ok lads, I started running in May. Couldn't even run for 2 minutes without stopping. Even at school I would basically walk all the running in games/PE classes. I tried C25K but the progression was overly steep for me. Recently switched to run40minutes.com. I finished Week 5 on Friday. I was supposed to :>(run 7min, walk 2min)x4but instead I:>(run 7min, walk 2min)x3 and then ran 25 minutes.Holy fucking shit. I can actually fucking run. For the first time in my life. 25 fucking minutes without stopping. 46 minutes total. What the fuck. I felt like I could go forever. My knees were quite sore after sleep. But damn I think I actually like running. I was always someone who refused to run. Never though I would actually like it.
>>76691496Congrats mate.
>>76691198He's clearly a lowlife who can't into fitness, those types are always seething at those who put in the effort to work out. Just go somewhere else and let him be a loser.
>>76691597Yeah, the guy he’s on the internet shitposting about hours (possibly days) after the fact is the one seething lol
>>76691710Did you not see the “lol” in there, anon?I’m enjoying myself. It seems you’re the only one that’s upset.
>>76691733Forget it. just keep doing what you're doing and don't give up.
>>76691766Special 4 u bb
Has anyone been following Kilian Jornet's latest project? Dude is a fucking machine and shits all over the goggin types yet gets almost no notoriety from the rogan bros.
>>76691496Way to go!
>>76690591based (don't let running influencers know)
>>76690751get as far forward as you can. if you're in the 40 group it will thin out pretty quick
>>76691496dangerously based
>>76690576>They speak to the crowd as if they're talking to young kidsi notice women do that A LOT.
Finally seeing some solid progress. Did a faster 5km than usual, half trail almost sub 25 min but I didn't push on until half way, last km was 4:24 which I'm pleased with. Should be good for a 24 minute 5km I think after a month of inconsistent running. Today I did an easier 4km at 5:30 which felt very comfortable. That was a push the first week. Now it's a pace I hold without thinking about pacing so I'm pleased. I'd love to try a park run by end of the year and maybe if I keep steady I'll get a 22 or something. Expecting fast progression because I used to do a lot of cardio. Running is a drug I'm loving it.
>>76691496>My knees were quite sore after sleep. But damn I think I actually like running. I was always someone who refused to run. Never though I would actually like it.gratz on getting to this point—since you've caught the bug, the hardest part for you now will be not OVER-running, and accumulating overuse injuries.Make sure to strengthen and stretch every muscle in the legs to keep your joints safe. Just bodyweight anything will be fine at first.
>>76689246Novablast aren't very durable, the foam starts to degrade badly after 200 miles. Superblast are more of a marathon training shoe, better for long runs. The top tier Asics training shoe now is the Megablast but it comes in more expensive than the Superblast. It's more versatile than the Superblast a bit more bouncy and responsive.Puma are a fine shoe. The Velocity 4 is a big upgrade on the Velocity 3. All of the Puma shoes are excellent this year but sizing may be an issue for some due to them being narrow. No more narrow than Adidas or Hoka but try before you buy.Arguably the best bang for buck daily trainer is the Adidas Evo SL. But everyone is different and a shoe that is good for me may not be good for you. A lot of my club mates swear by Saucony and run almost every session in Endorphin Speeds
Do you get sore abs from sprinting?
>>76689217Puma are known to be narrow shoes. Apart from the MagMax, which is quite a bit wider than the others, they're all pretty narrow.Wearing narrow shoes causes your feet to scrunch up, this can cause metatarsalgia and you will feel pain in the middle of your foot closer to the front, almost like there is a pebble in your shoe. Plantar faciitis is a common foot injury but that is usually felt closer to the heel.You might benefit from some wider fitting shoes. Not specific wide sizes but more traditional sizes. Puma, Hoka and Adidas are all known to be on the narrow side and a bit difficult to get a good sizing for. What I do is look at my size in cm and compare that across brands. It quite often means sizing up half a size or down half a size with different brands. Asics tend to run a bit long but have a more traditional width. The best thing to do is try a few different pairs in store and see what fits best. Be aware that your feet will swell during running so don't pick something that is already pretty tight as soon as you put it on.
>>76690543I'd say it's more like metatarsalgia due to the tight shoes. If it's more at the front and feels like standing on a pebble it's caused by the tight shoes.If its closer to the heel then yeah, plantar fasciitis. All you can do for either is rest them and don't run until pain has cleared up. You just need to give all the muscles and tendons in your feet time to adjust to the new load tou are putting them under. I suffered terribly from shin splints until I just started being a lot more conservative with my training. Being able to run consistently is a lot more beneficial than training real hard and then getting injured.
>>76691053The thing with running is it puts tremendous force through your joints. You have to build up really slowly. The goal is to run regularly so if what you are doing is making you sore for 2 or 3 days then you need to back that off. Run little and often instead so that you feel ready to run the next day or the day after. Once you are feeling like running is easy then you can start increasing the load a bit more.
>>76691198Do you live in the UK. Weed is everywhere here now. If it's just one dude then smack the cunt in the mouth and do one. Not like he's gonna catch you. There's nobody coming to arrest you in the UK. In America you'll get 300 years though.
