Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png (embed)https://i.imgur.com/qNJIy.png (embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/cock and ball torturehttps://sites.google.com/view/sub-threshold/home>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/>Performance calculatorshttps://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorhttps://lactrace.com/norwegian-singlesprevious: >>76723426
what are you running from
First Half Marathon tomorrow and the longest I've trained so far is 13km. Can I still make it, any tips?
I mogged my PR in my race today by 7 minutes. Might try for a 2:59 marathon a year from now >>76738866You can probably finish, yeah. Just don’t get ahead of yourself at the beginning and burn out. That’s all there is to it really
>>76738866Good luck
>>76738855Not sure. I do enjoy running so perhaps I’m running to good feelings, but I think if I had to pick, I’m running from being overweight. I have bad habits of eating and was fat for a good chunk of my life. I’m a little better with self control but still snack too much. Running a shitload keeps the weight down, and I’m much happier not being obese.
>>76738855you're mom
>didn't run for two months but started doing weighted lunges>go for a run today>feel like a superpowered cyborgkek I guess my legs were weak as shit before
>>76738831she's infertile
>>76739161rekt.
>>76738831>When they say women have toLiterally nobody has ever said any of these things to her, and she knows it
>meet cute girl>Talk about gym, I say I like running>"I tried it once but it was too long to be out there just alone and in my head, I feel like I just started thinking some really messed up things">"Haha, interesting">Disengage and blank her in future If you think runners are mentally ill, wait til you meet the ones too ill to do it.
>>76738866Amsterdam, yo? Good luck, bruh
Slowly but building the miles back up. No hip pain so far.Planning my races for next year, looking at a 50k in the summer, marathon in the fall. Hoping for Chicago, but not sure what the odds will be
>>76739293>If you think runners are mentally ill, wait til you meet the ones too ill to do it.Lmao.Any low profile shoes like the adios 9 that offer a bit more durability?
>>76738866take it easy and run at a pace you are comfortable with. it's a marathon, not a sprint.
>>76738855being fat and ugly
>>76738890Damn, that time looks super impressive from my stage.>>76738891>>76739336>>76739453Thanks bros, I'll try to start slowly and pick up the pace.
i'm probably going to gain 10-15 lbs during this hamstring injury
>>76739554Use it as a bulk while liftan' to improve your upper body.
>>76739569I don't know if I can bulk on CheezIts
>>76738831I have lost about 10lbs walkan, hikan, and roonan in the last three months. Roonan has been the biggest add.Feels good man.
Ehh, too blonde.
I never liked those kind of sunglasses.
>overuse injury finally heals>yay increase training volume slightly>gradually accumulate different overuse injury on some other body partIs this what rooning is or am I just getting fucking old?
>>76740466This happened to me all the time for the first several years of rooning when I was like 23-26. I’m 31 now and literally never get overuse injuries anymore. I do 75-80 miles a week now. It just takes years for tendons and ligaments to toughen up. They are different from muscles
>>76740466Is it getting cold where you are?I just put it together that I get injured every fall... when it gets colder.
>>76738831the 2025 DES MOINES MARATHON is in TEN HOURSlet's get it boyos
>>76740536A little bit I guess. South Oregon. Wore a long sleeve a few days this week but that's it. It has been taking like a mile longer than usual for my calves to loosen up so maybe that's it.
>>76740637Yeah, I'm wondering if like every fall when it gets colder, that's what fucks me up.. I never do any kind of warmup, so its my own fault I guess. Last weekend was when it first started getting called, and then... snap city a few days later
Any other running kinos besides Chariots of Fire?
>>76740529thanks for giving me hope anon. I've been stretching and trying to be careful but I too have been dealing with the cycle of heal one injury, get my miles back up, new injury, and repeat.
>>76740665the music video for sandstorm
anyone have nipple piercings and still run? i want to get them because i think they would look cool, but i think fabric constantly rubbing against them when i run would disrupt the healing process enough as to make it untenable.
>>76740697>I want to get them because I think they would look coolyou should honestly just kill yourself
>>76740697Just run shirtless?
>>76740708is your problem with the piercing at all, or my reasoning? if the latter, is there another reason to get a piercing besides enjoying how it would look on my body? >>76740712breasts, i fear
>>76740697you could use the little moleskin bandages for warts/blisters around your nipples. picrel
>>76740718and then obviously once they're healed you can just take them out when you run. also hell yeah very happy to see another foid on /roon/ lel
>>76740721not a bad idea, will likely do this or use those waterproof piercing bandages if i do go for it. tyty
>>76740743hell yeah no prob :D
>>76740529Thanks for giving me false hope. I'll keep trooning.
>>76740697They're only cool for women.
>>76740717He probably thought you were a man. In any case, you can put nipple covers over them while healing I assume, though a bra might be tight enough that there is no issue. Men already wear nipple covers to protect their nipples even without piercings.
>>76738831When will the world admit that there's no reason for women's shorts to be any longer then this.
Sunday long roon. Wandered around for ages looking for and not finding a bubbler :(>>76740665That one Animatrix short.
>>76740529maybe a strange question, but what does it feel like to have been running for almost a decade? do you feel strong, athletic, capable?
I've been trying to improve my running by jogging twice a week on top of my daily 12k step walks (started at 30-40min with 5min runs with 3min breaks , now at 4x15min jogs with 5min breaks). I feel like being able to increase the jogging time each week ,progression so far has been 5>7>10>12>15 with 18>20>22>25 etc. being planned. Is this too conservative or suitable progression?
parkrun from the weekend
>>76738831I am so childish I am going to make an internet video. Look at me. I'm empowered now.
All I want is sub 30 min 5k. I've always been bad at running for some reason. Can I achieve that by running only 2 times a week?
are you fat or disabled? what's going wrong when you run? how long have you been running? yes 2 times a week is fine
>>76741236for>>76741207sorry
How do you stack up /roon/?>can't see your toes when you stand up tier30+ minute 5k>dyer tierSub 50 minute 10k>beginner tier<6:30 mile>babbies first good run tierSub-20 5k>parkrun tryhard tierSub-40 10k>intermediate tierSub-3 marathon>singlet and 5 inch shorts tierSub-5 mile>the punisher of parkrunners tierSub-17 5k>actually good at running tierSub-16 5k>SUB-ELITE CUTOFFSub-2:30 marathon>The parkrun terminatorSub-15 5k>spooky scary skellinggton tierSub-30 10k>NATIONAL LEVEL CUTOFFSub-2:15 marathon>ELITE LEVEL CUTOFFSub-2:10 marathon>Probably on EPO tierSub-2:05 marathon>Your piss is more radioactive than Chernobyl tier1:59 marathon
>>76741049almost the same as mine
>>76741207yes, easily if you are doing some other non running training the other days
>>76741463There aren’t enough tiers at the start. I am 23 minute parkrun over 50 minute 10k
>>76741474So you are a dyer
>>76741463I dunno man, you tell me
>>76741503This is like a dyel bragging about hitting a 1pl8 bench 1RM
>>76741463Eh, butt not compressed enough.
>could only sustain goal pace for 3/4 repsC'est fini.
Best program to go from 5k to 10k?And no I will not use ChatGPT to generate one or the weeb one in the sticky
>>76741652>I will not use ChatGPTTry deepseek, gemini or Claude then
>>76741652Just do what you have been doing except making the runs longer every week
>>76741652>run x amount of minutes, walk y amount of seconds>repeat until desired amount of timeIncrease the x while downing y until you reach your desired time to run completely straight through without any seconds of rest. It even works if your x is something like 10minutes (see week 6, day 2 in c25k.) This always works well, even if you are working up towards a marathon. Don't believe me? Some old fucks use something called the Galloway Method.
>>76741463Haven't been a fan of Nike since the whole Mary Cain thing.
it's over
>>76741917>Flat foot Yikes.
will running stop me from being horny 24/7? im a man so i will not be rubbing my clit with my thighs as i run.
>>76741917TENS unit and ice bath. If you know a PT that will go straight to dry needling, it will help a lot.
>>76741976It's the opposite for me. Running is what makes me horny.
>>76742037fug guess i shouldn't start
>>76738831Why did they put the finish line back up for her
>>76742042Try it and find out if it does or not for you. I enjoy the clear mind it gives me, but holy fuck am I horny afterwards.
>>76741652Do 5k, then do 5.5k, then do 6k, then do 6.5k.
>>76742043Same reason they gave he the number 1 and wrote "The Archer", I suppose.
Are the Garmin coaches actually good or helpful?
>>76741652I didn’t follow a program. One day I ran 7.5 (honestly didn’t mean to, I was spacing out). The following week I ran a 10k. It wasn’t easy, and I didn’t run for a week after. I stopped running 10ks though because they’re boring.
>HALF MARATHON ACHIEVEDHALF MARATHON ACHIEVED>HALF MARATHON ACHIEVEDLETS GOOOOOOOOOOOO
started rooning 3 months ago,I broke 28:40min 5k some time but my times seem to get worse and worse. 192cm and 82kg, at a calorie deficit since I want to lose some more weight (to 10% BF). am I overtraining, is it too much fatigue? I don't get it.my speed increased to 4:30 paces but I have to take too many breaks. any advice?
>>76742524run slower
>>76742370I doesn't do much but it's nice to have a weekly training schedule that you can easily follow along.
Advise?Was running fairly consistently (5.5 miles every other day, long of 10, 10K's 4-5 times a year at 45-60 min) until about I was 65. ESRD got the best of me, fluid build up, dialysis, transplant. Now 71 walking 2-4 miles every other day. Miss running. Family says "why push yourself?" Is it worth trying again?
>>76742370better than nothing judging by some of the garbage training anons be posting herereally you should spend a few hours researching training plans and make your own. or at least copy a basic ass one you find on google and adjust it to your needs as you go. you'll be an expert on training after a few months
really tough conditions out there today. last year 20% of the field finished in under 3:30. this year it was 13%.
>>76742462grats anon ^_^
>>76741470nice run m8
>>76741463>tfw tryhard tier:(
>>76741652The hard part is over, you can already run 5k so no more walking. Start running 5k 2-3 times a week. Each week increase one of the runs by 1-1.5km until you hit 10km.
>>76742711absolute based wd
>>76742865Can you run a sub 5 mile?
>>76742907probably could but don't do short stuff often. this pb is years old
>>76742711Phwoar great work
>>76742462So now that the half marathon is achieved I wanna rooooooon a full marathon but I have noticed I experience Nausea and hit "the wall" after 2 hours of running. Will this go away if I keep on training or is there another way to fix it?
>>76742711enjoy the feast and then get training for 3:30
I think I'm gonna do itI'm going to start lifting weights while my hamstring healsI'm going to do high-rep/low-weight routines though for fake cardio though
>>76743059NOOOOOOOO ANON DONT BECOME A HYBRID ATHLETE NOOOOOOOOOOOO
>>76743059wouldn't have hurt your hamstring if you were a seasoned lifter
>>76743074No I hurt my hamstring because the temperature dropped 20 degrees suddenly and I didn't warm up properly
>>76743023Have you ever fueled during a run? Runs longer than 60-90 minutes typically is when you need gels/gummies/candy/food part way through.
>>76743097No, I just rawdog my runs with a ~1000kcal meal 2 hours before the run
>>76738831reminder to never let your heels strike the ground unless you want your knees to turn to dust the day you turn 40
>Went out a run today, 100C, but ok in the sun>Sweating into my base layer, which cools me further>Running somehow always promotes bowel movement for me, so an hour in I detour past public restroom>10 minute visit, feel much better>I'm now covered in sweat though>Go outside, wind hits, fucking freezing >Get running to stay warm>Another hour, but really uncomfortable and chilled to the boneGot pneumonia early this year by running a half marathon in sub zero conditions. Scared of it happening again tbqh
I think my lungs are busted from a decade of chain smoking. They're still always the limiting factor in my rooning. Is it possible for me to hit 20 minute 5k? My pb was something like 23:40 (idk lost the data).
>>76743128It's hard when running downhill though
>>76742524We've been running the same amount of time. I'm a little faster than your best on the 5k, but you're faster than me on the 10k. We're pretty close on number of miles total. Just think it's neat. I wouldn't mind having an accountability buddy that's around the same level / experience as me, no homo
>>76743110Yeah that meal will be burnt up after two hours. If you want to extend runs start experimenting fueling. Lots of people are different and have their preference. Rule of thumb: start eating things 45-60 minutes in and then every 30-45 minutes after. I personally don’t like the gels, weird texture. I did the running gummies for a long time. Recently switched to nerds gummy clusters. Some runners are moving back towards “real foods” after finding the specific “running fuel” no better than off the shelf stuff and way more expensive
>>76743140who the fuck knows. smash some training and find out. I've heard stories or former smokers and alcoholics and fat bastards becoming good runners.
>>76743147
>>76743186Are these legal in 5Ks?
>>76739285eternal victimhood complex. they eat this shit up for some reason.
>>76743147Not at all. Let gravity do the work and extend your foot out and land on the balls of your feet (nephew taught me this while he was running on a state championship cross country team.)
>>76743259If you do that, you end up gaining too much speed, then you're suddenly moving faster than your legs can keep up, and then you stumble, fall forward flat on your face, and tumble down the hill
>Race yesterday, did incredibly well>Feel depressed and sad today, almost on the verge of tears from the emptinessIs this normal?
I fell and broke my collar bone 6 weeks ago. I wasn't allowed to /roon/ or do any exercise until now. Problem is I have less than a week to prepare for a 5k race i'm supposed to compete and I have no idea what to do
>>76743365>train for 14km race for months to get <56 mins>get goal time>get handed my medal and hugged by my mum>immediately fall into deep depressionyes, it passes
>>76743365Very normal. It's what leads to runners impulsively signing up for more and many times go further. Enjoy.
>>76743384Just have a few 1 to 3km runs this week, to remind yourself that you can do it.Then on the day go and have fun without trying to be fast as fuck.Just enjoy mobility. Things could have been far worse.
>>76742462Way to go, anon!>>76742662Talk to your doctor. If they approve, why not? Your family are jealous sacks of shit.>>76742711Damn, nice job, anon!>>76743023Bonki g is common aftee 2 hours. It's because you depleted your glygogen. Your body can only hold onto around two hours of it. You can extend it if you carb load, but not much. You can extent it further by doing it aerobically (zone 1 and 2) which utlizes more fat. Also, you can extend it even more by doing lactate threshold workouts to elevate how much lactic acid your body can handle before it hits the breaks on you (this will also improve your body using it as an energy source.)You'll need to teach your body to intake carbs along with water during your longer runs. For me, I can go 2 and a half hours before I truly "bonk" if I'm doing it in zone 1 and 2. I can go upto 3 and still maintain pace if I'm regularly sipping on gatorade every 20 minutes. After that, I haven't been able to. However, when I'm training fir a race, I will use gels if I plan on a two hour+ run just to get my stomach used to taking in gels. Yeah, gels suck, but unless I carry bananas and pretzels around during the race, it's the next best thing that works for me, and most marathons only have gels. If they do have bananas and pretzels, it's rare and few.Also, your nausea may also be many thinfs, but I would most likely say you are dehydrated.
>>76743059Well that went fucking poorly...I was doing a low weight high rep circuit: a circuit of different lifts, 20-25 reps each. Well I got through the first circuit and started on the second... then felt very light headed. So I started walking back (the gym is in my apartment building) and fucking feinted in the hallway. Then I got up, and feinted again in the fucking elevator. Actually banged my head and cut open my forehead. Luckily I made it back with no one seeing me... but WHAT THE FUCKI think I'll stick to running
>>76743365Depending on the race distance, it’s something you have been training for and thinking about for a few months. Then all of a sudden nothing. Can definitely give you a down feeling. Some people like to have another race lined up so there is another thing waiting when one race is done. Others like the feeling of being able to just run for the sake of running. No plans, no goals. Try to find a reason for why you run, and maybe it’s no reason other than just to run.
Ran my first half marathon in May. 2:18:XXRan my second half marathon yesterday. 1:59:XXI'm pumped as fuck.
>>76743611Looks like someone is getting ready to hop on the PR train. Watch anon, it can be addicting chasing it.
>>76743186I had these in highschool. They were fun but I'm pretty sure they were also part of the reason why I only lost my virginity at 20yo.
https://www.youtube.com/watch?v=h8ZE9_dO48gThis is the average /run/ poster btw
>>76743611based
I kissed a woman for the first time in 2 years bros. Just ran 4 miles.
>>76743593
>>76743131corr good kittington diss wun
>>76741463phwoar sexwould sniff her arse propa deeplike imagine taking bloke from 1930s and teleporting him to future to see diss shiddhe would have a bloody heart attacklikehe had no conceivable envisioning one day they would make clothes like diss and women would be just flaunting there sex evwrywbere
>Want to work towards <20 5K>Realise maintaining that for 10K would be 40 mins>But the next 10K race is full of uphills
>>76743939nice. the running bit. kissing women is gay
One of the best parts about getting quicker is the fact that you're in the pain cave for less time on each PB attempt.I recently ran a 5k PB in 16:44, compared with a guy trying to break 20 I spent a whole 3 minutes less in agony and almost 10 minutes less than the average Joe.
>>76744458Sick time anon. Got any hot training tips? I'm currently trying to break 17. Current PB 17:2x
Continuous fartlek 4/3/2/1 minute efforts + 30s sprint. 2 sets, 5 min water break in between.
AHAHAHAH OH NO NO NO NO NO NO NO NO AHAHAHAHAHAHHA
>>76744572>stravacucks in meltdown mode
What do you guys eat before going out for a run? As a beginner coming from a fairly significant weight loss (20kg+), i’m still wary about eating carbs and really anything in volume, but i also noticed that i run way better when i eat something prior. I’ve been eating eggs before runs, but someone told me that eggs are bad for digestion, apparently (?), so i became curious about what you proper /roon/ers do
>>76743593wtf indeedbut don't stop going to the gym
>>76744650Definitely get some carbs in. Two slices of toast and a banana for me today. Some days I'll have a bowl of porridge. Cup of coffee and at least a pint of water.
Noob here, ran a 5k on Saturday, not sure if my watch glitched ory heart is fucked up. I really pushed hard to try sub 28 (got 27:40). I have a Garmin forerunner 255, anyone had similar issues?For context: 41M 183cm 81kg
>>76744813Mirin that steady redline.
>>76744813Something similar happened to me last week with the same watch. I guess Ranjesh must have pushed a defective firmware update
>>76741652Here is a direct 8-week plan:Run 3 times per week.1. Short Run: Easy, conversational pace (2-3 miles).2. Varied Run: Tempo or intervals to build speed (2-3 miles).3. Long Run: Slow, focus on distance. Start at 3 miles, add 0.5-1 mile each week until you hit 6.5 miles in Week 6.Week 7: Taper. Reduce mileage.Week 8:Run your 10k.Rest 2-3 days between runs. Listen to your body.
>>76742370Coach Greg was great for me to improve my 5k
>>76738831have rooners been able to debunk this?
>>76738831Today I will start c25kI used to be pretty /fit/ as a strongfat powerlifter after doing rowing in high school. But I haven't seen the inside of a gym in a number of years. Today I will do the needful after work and suck it up to sign up at planet fitness. I work long hours and I need a 24/7 gym to keep it consistent, so here we are. Wish me luck, brehs
fucking washed out of it. at least I had a waterproof jacket on
>>76744813Maybe cadence lock
>>76745119>no reason at allCardiovascular fitness is a legitimate reason
>>76745119the mere fact of this guy is so funny. imagine being european AND retarded
i don't like running thoughts on getting a large rebounder? it's the hamster wheel of human exercise and I'm a simple creature
Does anyone have a good mobility/strength routine? I'm looking around but can't find anything consistent, and everything I am finding is stuck behind a subscription.
>>76744650I don't. I have been doing OMAD (sometimes I'll spread it out over a few hours if it's too hard to eat all of my calories at once) for years. I basically always run before I eat on a completely empty stomach. Fat adaptation is great for running. You don't bonk out towards the end of a long run. Instead, I always finish way faster than I started
>>76745137You got this, anon. One day at a time.
>>76743593Anon, you fainted in the hallway. Unless you feinted in a swordfight or something. Anyway, maybe try calisthenics in your apartment to build a strength base.
>>76745137Fake vid, dogs can't swim
>>76745137Running after work is brutal, when I go for my runs at the end of the day I'm already 10k steps deep and you feel immediately that it's affecting the quality pf your run but the alternative is not running at all which is not an option.I wish I was a neet.Good luck senpai.
>>76745428Thanks frenGoal is to run a new years resolution 5k event that's going on in town>>76745570Anon that is just a Water Dog. They're highly adapted to small ponds, forming a symbiotic bond with large, red, floating fungi pods. You need to update your animal knowledge.>>76745819Yeah I have a reasonably active job that puts me at 10k easily. Plus I work doubles 3 nights a week, 15 hour work days are brutal. But I need to stay focused on the gains. If I want to have a good quality of life in the future I need to take care of myself in the now
Nobody says any of that
>>76742462Amazing job anon!
