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: >>76738831
>>76755255>>76755255>Advice for new runners:git ur asshole cancer for free, just roon, give it your best and u will get one
On a rest day. Very much needed. Did 9 days in a row. Legs always feel shit after a rest day. What's that all about?
15km tempo < 60 mins. Feeling fucking great and fit bros. WAGMI
>>76755304You're a fast guy
>>76755286What do you do on a rest day? You don’t have to run but you always need to stay moving or you’ll get stiff.
>>76755255/troon/ general
>>76755353I'll at least go for a walk. Do some foam rolling and stretching. I think it's the muscles adapting after a hard block of training. A rest day when you haven't been training hard has no negative effect. Feel good and fresh the next day. I can take a day off before a race and not worry about feeling bad on race day because training has been easy on the taper leading up to the race.
I've been running for 4 months, this is one of my easy runs, however my HR is relatively high, Garmin estimates the top limit of my zone is 140, but I would be almost walking at that rate. 41M.
>>76755380It it feels easy then don't worry about. Just don't lie to yourself and pretend that it's easy when it's not.
>>76755391It was easy, I could go over 10k with the same pace
I started c25k on Tuesday. I already lift and do brisk walks daily, so it's not like I'm a complete beginner lardass when it comes to exercise. Just cardio/running.I've got pretty bad DOMS in my soleus muscles (not my calves, they're fine if not a little tender). The plan was to do day 2 today. Since I haven't really ran before, should I just walk today or should I try to push through the pain? I don't want to crash out from having to recover for two weeks because I pushed myself too hard.
>>76755412I would skip the run and go to the gym instead. There is no point in risking injury. You don't have to follow c25k exactly, particularly if you are doing other training as well.
>>76755412I’m a beginner as well, but i’ve been running for a month now. For me, at least, running feeling sore is fine as long as i’m not trying to break any PRs. You’ll find that you stop feeling your sore muscles for a fair bit as soon as you warm up, but when they get tired…hoo boy. I prefer to rest for a day or two, but you do you.
I started running a couple weeks ago. I'm not super out of shape, and I've been following a 5k plan, but at the end of the 2nd week my calves/shins were hurting real bad, and I couldn't finish a run, so I decided to take a few days to rest. 5 days later I started back at week 1 and couldn't manage it. My breathing was obviously better, and I could move faster, but after 15 minutes my leg muscles were aching badly, and my right leg felt like it was trying to give out under me. Do I need more rest, or am I being retarded with technique? Or maybe I need to stretch more and relax the muscles?
If I ran a half-marathon distance twice this week does that mean I ran a marathon?
why I get shin splits and get pain in the upper part of the feet when going at a slower pace? I wanna go on easy longer runs but I cant, I have to pick up the pace to dont feel any of this shit
Ehh, wears Nike andcyellow top.
How can I get stronger in my calves/Achilles tendon?
>still hasn't removed cock and ball torture
>>76755544If there’s less than five minutes between the end of one and the start of the next.
>>76755544No. You cannot miss any time. You have to continue running the entire 26.2 miles. You cannot even stop at aid stations or even walk. You have to learn how to fold the cup and drink it that way while running.
>>76755456people always always resting but not doing the rehab. do your rehab whatever that may be. figure it out on dr google or go to a physio. do the rehab.
>>76755559calf raises + plyos
>>76755550do fucking answer
>>76755544I mean sure but you’d have to include the down time as part of your time. So you’d say you ran a marathon and your time was 48 hours.
>>76755550>>76755618Shoes too big? Need arch support insoles? Overtrained? Could be a number of things. Running slow uses different muscles vs. pushing pace.
>>76755380Yeah, it's the same situation for me. I do 6/km at 156 average hr easy pace. I don't worry about it. I assume my hr will drop eventually.
>>76755594Rehab this *unzips*
>>76755550Weak muscles. You'll get stronger if you lift or if you keep running.
>>76755708>Weak muscles.exactly what muscles?
I got a knee injury from jumping into it too quickly and doing too much. It's been a couple of weeks now. I've run 1 mile twice since then and it flared up both times. How long should I wait before trying again? I don't want to be out of commission for longer than a month if I can help it.
>>76755544bruh moment
got excited because I finally got my vo2 max into the high level with my apple watch and then i realized it was because of the update.and then it adjusted my previous runs and i've been there for weeks. which kinda cheapens it a bit but its not like i was incredibly far off to begin with. guess now ill try to get to the 20-29 high.
>>76755701unfortunately sir your penis appears to be beyond rehabilitation
Have any of you used Nike's return policy? I'm within the 60 day return period but there is mild dirt in a couple of spots.
>>76755380mine is dropping. been running since 3 months, 40yo goyim.
>>76755889Bruh a vo2max in the 20s means you can't even walk without your heart exploding
>>76756032i meant for 20-29 year olds
>>76755739This one *unzips*
>>76755560>he thinks it's a jokengmi
>>76755544
>>76755973They'll survive losing the ability to resell their $5 of cost shoes.
wew lads I'm cooked. ran my first marathon this week5 miles on monday9 miles on tuesday5 miles yesterday7 miles todaynow I can officially call myself a marathoner
>>76756151You’re not a real rooner until you can manage a sub-4 day marathon.
>>76756184I wonder how fast I could run a marathon in a week if I split it up whatever way I wanted. Something like 2 miles hard in the morning, 2 miles hard in the evening. Wouldn't actually be a bad training week.
Ran on the treadmill. Treadmills says it was a 10 minute pace. Watch says it was 9. Which is better?
>>76756028That's promising, I see you also have considerably higher pace
FUCK YEAH, I BECAME AN ULTRARUNNER LAST WEEK!
>>76756229What's awful is I still couldn't come close to Kipchoge. You ever think about how you could stand at mi 25.2 wait for Kipchoge and go all out on the last mi and he would still smoke you?
I'm seething. Did my best run in a long while and coach nigGreg keeps losing faith that I'll be able to do 10k in 45:00. 6/16 weeks in and he's doing me dirty.
>>76755380 I don't pay attention to my heart rate, i just time my runs. How fast can i run a mile, how fast can i run a 5k, and rarely do i run close to ten miles or a half marathon. I just try to improve how fast i can run a mile and a 5k.
>>76756565If you can't accurately predict your own race times based off your training runs then you're not real runner. or your training is mickey mouse in which case you're not a real runner.
>>76756602>I just try to improve how fast i can run a mile and a 5kA long run is a basic part of the training for this.
Okay, what pace should I run up hill?
>>76756629>you're not real runnerIt's not like I care but obviously I'm not. I haven't done a full out run since getting back to it, my routine has been easy runs, strides and goal pace efforts. I don't have a race planed and I'm only a few weeks in so no, at the moment I'm not able to tell if I can hit my goal.
My birthday is Saturday so I bought myself a present (or two) :D
>>76756691Balls deep.>>76756725>AdizeroBased>UltraboostCringe
>>76755330for you
>>76756740>ultraboost 12.7oz per shoe>adizero 8.5oz per shoeYou don’t train with donuts on?
>hmmm today I will carb load>porridge for breakfast, pasta for lunch, pasta for dinner>clueless.jpg>Have to eat a further 300 g of spaghetti to get in touching distance of 8 g/kg carbsI've run marathons before but never done a full carb load. Is this really helpful? I've gone for the lower end of what's recommended and it still seems like an incredible amount of food. I'm not shy about eating during peak training either.
>>76756707I didn't mean to sound that harsh. What I meant is anyone can predict their times once they have done enough (a few months) running. You know what different paces feel like and how long you can hold them and what paces you're doing on intervals. Then you should be able to predict a best and worst case time for any distance and it should be a pretty narrow window.
>>76756755>8.8 ozNo I don't.
>>76756761are your meals small or are you huge? that's sounds like plenty. I wouldn't worry about hitting exact numbers. just get enough food in
>>76756725I have the Ultraboost. Good everyday shoe.
>>76756761Screencapped this post to post on the next keto thread.
>>76756768It's okay you didn't say anything wrong.I notice that I'm improving, runs feel better but for some reason it's not transferring well to garmin coach, it doesn't matter much but it would be nice to see the needle move the right direction rather than backwards.
Is running on the treadmill at lunch a waste of my time? It’s the only time I have available for a run
>>76756761>actually measuring out your carbsI just eat a bunch of plain donuts, pancakes, waffles, or whatever is offered. One time, I ate twice at IHOP in one day just to carb load for a marathon. Another time, I just ate a bunch of donuts all day. At the time, I landed a PR :).
>>76756818Nope. You are still getting your one legged hops in. The only difference is you are not going forward and thus not running from something.
Does she mog you?
Hi trooners. I wanna improve my 5k but I seem to be hardstuck around 4:30min/km for any distances longer than a couple kms. Should I kms or is there hope? Should I do shartleks?Give me your best copes for grandpa-tier rooners such as moi.
>>76756848Do 10x2k hill repeats at 100m pace every day.
>>76756838>warms up
>>76756867>10x2k hill repeats at 100m paceIdk what that is. Does it mean finding a 2k long hill, running it at the same pace I'd roon a 100m sprint, then running down the hill and repeating the same thing 9 more times?Sounds like something picrel would do, based.
>>76756880It means run up the hill that goes 2km up at your 100m pace. Then go back down the hill and repeat it a total of 9 times. To be fast, you gotta go fast.
>>76756886>40km, half of it sprinting uphillBrootal.
>>76756867Someone go do this.
>>7675677866 kg x 8 g/kg = 528 g of carbsMy meals (prior to dinner) were slightly larger than what I'd eat for maintenance. During training I might eat anywhere from 250 g (rest day) to 440 g (big long run) carbs in a day.>>76756821gj champ
>>76756838her route mogs my route
>>76756848Yes, trooners here won't like me for telling you this secret, but the trick to running faster is to put your right foot in front of your left foot, then left foot in front of your right foot. Repeat this process faster and faster until you reach your desired pace. Fucking spergs overcomplicate things
>>76757005Looks pretty sterile and flat australian wasteland which the only redeeming quality is the ocean view.
>>76756838>Elevation gain: zero
I've just realized that i wasted 5 years in the gym by not eating enough. I have decided to give it up and start running (longer distances 5k+) with the intention of becoming semi elite. How doable would this be? 22 Male, 186cm, 65 kg, untrained 5k time: 30min
>>76757058If you have to ask, impossible
>>76757058>untrained 5k time: 30minThat's worse than my untrained time when I smoked a pack a day, slept 3-5 hours a night and got terribly drunk on the weekends.
>>76757094well i ran it 5 years ago, before i had done any strength training. for the past 5 years i've been going to the gym for 5-6 days per week so i'd imagine i've gotten some sort of aerobic increase.
>>76757099Doubtful, but why don't you just go for a roon and find out?
Hit my 9th 100+mile month in a row, and it’s officially 1 month to the day until Philadelphia Marathon
>>76757121Based runcel
>>76757119i will, running a mile to see what time i get on saturday
>>76757134Why not 5k? You already have your previous benchmark and it will give you a better indication of your endurance.
>>76757099hope you at least trained you legs in those 5 years. just start running and set a realistic short term goal like 25 min 5k. none of this semi elite bullshit. google some 10 week training plan and follow it.
>>76757141Testing for inherent speed. Apparently it's a good indicator for long distance elites. Aerobic ability can be built up over time but speed is harder.
>>76757152meant for>>76757141
>>76757155Do you man, but sounds like you're putting the cart before the horse here.
>>76756838>tacticool outfit>warmup>filming it>not even sub 5 min paceSAD
>>76757058>intention of becoming semi elite>untrained time 30 minslmao
>>76756838I'm fairly new to running and I've been wondering, what's the obsession with runners choosing the most faggy eyewear possible?
>>76757309Wait till you run face first through a swarm of bugs, and they get stuck to your face because of the sweat, and they they start crawling into your eyes
>>76757349I don't live in Florida so that's not a big concern for me, also I fail to see how that justifies such obnoxious faggotry
>>76757058at 22 you're made of god's own substance. get out there my man
Just got back into rooning for the first time since like highschool. Fucking bizarre how much people talk about shit like vo2max, zones, tempo runs, cadences, gels, and all this other weird technical shit that nobody cared about 20 years ago. It's like a big gay cult like cycling. What happened?
>Crushed a 90 minute half marathon on Saturday>Brain/CNS is still fried on Thursday
>>76755565This but unironically. If you stop for any reason other than the most painful explosive diarrhea imaginable you fail the run
>>76757356I live on the opposite end of the country and if you run in certain times of the day in certain seasons there are all kinds of bugs in the air. I've seen people go rollerblading with full plastic face shields some days because there's so many bugs flying at face level.
>>76756838i need coochie so bad its unreal
Just bought some new shoes for my 5k fun run.
>>76757058Too late. Speed comes from high school XC. You will never be as fast as you could have been. 30 min 5k is fine if you don't run but no semi-elite runner has ran that slow in their life
>>76757439Retards on the internet have theorycrafted the BIS minmaxed strats for literally everything but then don't even have the willpower to do basic shit regularly.
>>76757439Nike happened. I blame the breaking 3 challenge. But also all that stuff is a big part of advanced marathoning which is from like 2001 and has been popular a long time
>>76757439Daniels Running Formula came out in 1998 with all of the vo2max, hr zones, tempo run, and cadence stuff. none of that is newyou're right about the consumerist stuff though, that's been kicked into overdrive
/fat/ graduate here, finally hit 24.9 BMI last week and just now I set a PB of under 30 min 5k, 27:56 to be exact. I want to thank the Academy, /fit/, /fat/, and /roon/
>>76757058If you devote your life and have a decent amount of money, you can become elite even though you're starting a bit late.
How do I figure out what width shoe I need to wear? There is a size chart for length but not for width.
How do I determine what a good weight for running I need to be?Right now I’m 195ish at 5’11 but I’m pudgy Should I aim for 175-180ish?
>>76757439Yeah did cross country and track for 4 years in high school 15 years ago and never heard a fucking thing about “zone 2” running and gelsWhat the fuck is this shit
>>76757670"good weight" is lowest possible while maintaining leg strength. The top elites are all spooky skellies.
https://www.youtube.com/watch?v=llqlY_M4VKkOh no! Another elite runner busted! Who would have thought?
>>76757626very nice, well done
>>76758025That was months ago. We’ve all moved on
>>76757626grats dude, keep going
>>76757657The Brannock Device is almost 100 years old at this point. Sadly no-one but dress-shoemakers use the alphabetical last width indicators in their sizing.There are these feet scanners by the company Volumental in some big box stores. They are free to use and you get your scans and shoe recommendations in your email. It's pretty cool. I had woolly socks on when I did mine so the recs are all oversized but dang isn't it neat. I wish I could DL the 3d files so I could 3d print some silly shoes or make a custom last.
Australian alert:Rebel Sports flash sale, 20% off everything online until midnightGet them running shoes on a discount m80s
>>76757439normies started running and they post about this shit everywhere. back in the day this nerd shit was confined to running forums.
>>76758181>it's realthanks!
>>76755412>I pushed myself too hardYou are doing it wrong. You must slow down. After intervals you should feel that you can run atleast 1 or 2 more intervals.
when is too late to start running...
>>76757439Datafags have ruined most hobbies. This is why I hate HR based programs.
>>76758548when the sea levels have risen too much andThe ice we skate is gettin' pretty thinThe water's gettin' warm, so you might as well swimMy world's on fire, how 'bout yours?That's the way I like it, and I'll never get boredHey now, you're an all-starGet your game on, go playHey now, you're a rock starGet the show on, get paid(All that glitters is gold)Only shootin' stars break the mold
>>76758548My mom is 65 and only started running half marathons last year. She even placed third in her division at a nearby HM. Start now and you can enjoy good gains in old age.Time of day though, I try to limit my runs to no more than 1 hour of running past dark.
Felt so good after rest day yesterday. did a hyrox workout 5 rounds2min runsled push2min runwall ballsno recoveries straight through til you're done. absolutely cruising at 3:40/km on the runs. we're fucking BACK
>>76757439People online like to talk about things they like, even getting into really autistic details. Don’t worry about it. It’s not a threat to you.What would you prefer?>I ran today >I also ran today>how fast did you run?>pretty fast I guess>I would like to be able to run faster>You should try moving your feet faster
>>76758216>back in the day this nerd shit was confined to running forums.Yeah, it’s not new by any stretch, though training knowledge has definitely trickled down from the pros. In high school cross country twenty years ago, we didn’t know anything about nutrition and were basically told to run as hard as possible for as long as possible. That was the whole of our training.
>>76756306I trust the treadmill more but I had nothing to base that on
>>76755380Went for a longer run today. Speed and average HR are virtually the same, but I noticed there was no gradual increase towards the end of the session, the rate remained stable throughout the whole run. It was also very windy with light rain so my pace varied a lot.
>>76758571Mine is 63 and did halves up until last year when she started having hip issues. She had to have a hip replacement surgery this year. She's still having issues with running and the doctor told her the replacement isn't going to last long if she runs, so she hasn't been. The cool thing is that she may get into cycling.>>76758797>you should try warming up>you should be a z5 chad>how did you warm-up in z1 for 2 hours before doing an hour long z2 workout?>10xhill repeats at 100m pace is the best workout>tfw no norwegian singles in my area>>76758882This is why I go by time on the treadmill. It could possibly be not calibrated as well.
So, last week I started my couch to 5k. I'm at the last day of the second week and I've got so much pain in my knees I can't sleep, and can barely move around without clinging to the wall like a disabled spiderman.Will the joint pain go away if I just push through?
>>76759167>I've got so much pain in my knees I can't sleep, and can barely move around without clinging to the wall like a disabled spiderman.stop running for fuck sake. rest and do some low impact training. then see how it is.
>>76758025What's happening with the quality lately? They can't afford any more bribes or proper chemists? Dark days for professional sports and athletics.
>>76758548Never too late unless you mean you want to go to the olympics.
>>76756306Watches rely on GPS for pace. Estimates from accelerometers aren't going to be as accurate.
>>76758966Your HR won't increase if the amount of effort you're putting in decreases. Maybe downhill or wind pushing you at the end? Your pace does also decrease a bit at the end.
>>76759167No, you can walk if you want, don't run. Also, probably don't use ice or anti-inflammatories if recent studies are to be believed. Compression, elevation might still be useful.
>>76757553You and me both. It's been two fucking years and I'm afraid to go back to whores because I don't want to get hpv or some other dst
>>76759203>>76759236I'll do some other kind of cardio then and try again next week. Maybe an exercise bike or something else that won't impact my knees.I hate how fat I've become more than the pain bothers me, so I can't stop.
>>76759381it's the consistency that makes the difference. little bit every day and before you know it you're after getting fit. don't fuck it up by stupidly getting injured.
Hypothetically speaking if I roon a full marathon on an empty stomach, that will be like 3000 kcal burned from PURE FAT right???? So will I lose like 0.5 pound of fat since thats about 3000kcal???
>>76759441>full marathon on an empty stomachMore likely you're going keel over and faint long before nearing the finish
>>76759441>PURE FATlol, no. Your body utilizes glycogen as well.
How would you guys go about structuring a plan to run 10km under 49mins in a year. Now i can run like 5km in around 6:10 a min, i can probably run even longer easily at that pace but havent really tried just done 5km basic runs for around 2 months
>>76759441Yes, but there is alsoextraction and salt limitations. People just faint if you go over the ketone and glycogen extraction,
>>76759234Headwind on the first 18 minutos and tailwind on the next 18, the rest was more sidewind
>>767595174 runs per weektwo easy runsone long run one interval workouteventually get your long run up to 15kmdo your easy runs easyintervals at or faster than race paceadd another easy run after a whilethis easy runs becomes a second interval workout when you are fit enougha couple of months of this 5 days per week then smash you 10kdo a 5k race somewhere in the middle to keep it interesting
>>76759441then you binge 5000 calories for the next 3 days
Hear me out, why shouldn't I listen to lesbian porn on my runs for a test boost?
>>76759677This - old school simplicity that works.Novices would save themselves a lot grief following this sort of plan with a bit of patience.t. Quite quick off this structure years ago
The park was dead empty today but I had a lovely run. Dark, light rain, full moon covered by the fog, tons of oak leaves everywhere. I love autumn so much.
>roon break for 3 weeks because lower back pain>roon>5k 30mins>need to nap 30 mins>feel groogy brainfog>depressive nothing is funjust shoot me.
>>76759759Has anyone considered the aerodynamic effects of maintaining an erection while running? Seems like pitching a tent may reduce wind resistance. Win-win
>>76759859Chin up, king.
>foreskin went dark mid runG*rmin was a mistake.
it's joogin time
>>76756725HNGGGGGGG
define "elite"
>>76760152National representation, appearances in the diamond league circus or world tour A-races, agent to get you into those, get paid appearance fees, major equipment sponsorship.
>>76759677corrpropa good wun diss
>>76760140why do they call it the adiZERO
>Buy long ass foam roller>Walk home lugging it over shoulder>All the cars and people passing by look and grinWhy...
I am going to run the 2026 Chicago Marathon in under 3 hours
do you wear a smart/running watch?
>>76760720When running, yes
>>76760743>>76760720>>76760589remember kids, FIRST POST BEST POST :d >>76755262>>Advice for new runners:>git ur asshole cancer for free, just roon, give it your best and u will get oneu gotta die of sth eventually, asshole cancer sounds so appealing right? even better than heart attack cause it could last YEARS https://en.wikipedia.org/wiki/Athletic_heart_syndrome
>>76760720All the time.
>keep getting running videos shown to me on reels >Much if it is women complaining that men are calling them slow>Comments are full of women agreeing with the video “I’ve been running for years and my 5K time is 40 minutes. There’s no way I could ever go faster.”I know for a fact that at a non-elite level women are actually highly capable of matching the times of male runners. Is it just that women are more likely to mentally block themselves from actually training properly than men?
I bought my first pair of shoes with a plate (Saucony Endorphin Trainer) and holy fuck these shoes feel fast. I've only ever worn pigfat stability shoes before.
>>76755708Nta but I squat 250kg and have the same issue
>>76761058you watch junk slop then your feed gets filled with junk slopplenty of women out there training hard and running fast and not crying in the comments
>>76756838Waste of time and joint health
I used to be in the sweet spot of mental illness where I just needed to run so much all the time. Now I'm in the sour spot of mental illness where running is impossible and what the point it's been months I've lost all my gainz anyway and any time I do run I go too hard and am in pain for days afterwards.Why does cardio fitness have to be such a high maintenance girlfriend? Lifting would never do this to me.
>>76760743>>76761039which one? a garmin?i kinda want to get one but i wanted to hear you guys first
>>76761527What kind of functions do you want it for? Personally I have a Polar Pacer, the only function I really care about is heart rate zone tracking and Not Being Insanely Expensive, and on that front it does the job. I think Garmin's supposed to be more accurate though.
What are the best running exercises to get better at football?
>>76761313Squats don't train calves. Rippetoe is a fat cuckold.
>>76760720Never, phone in ass pocket is good enough and a Casio watch in stopwatch mode
>>76761527I can say not a Garmin Forerunner 935. That's what I've had for the past 5 years and it sucks. The only reason I still use it is because I want to make sure it's dead before I get a new one.
>>76761606Pacer Pro user here. Polars are good if you aren't after all sorts of convoluted metrics of dubious utility (looking at you, Garmin).I am yet to be convinced that there is a huge difference between the performance of the various led based systems. They are all terrible at capturing quick changes in HR. As a test go out and run a set of 100 or 200m efforts on LED. Then, if you have one, do the same with a chest band on (H10 or similar). Huge difference.
>>76761742Bought running pants with ass pocket this week and put my phone there and it would bounce so much that it would constantly pull down the back of my pants despite them sitting on well...
is there a simple routine to train ankle and shin strength? I can only run 11-12 mins on concrete before one of them gets too sore to continue
>>76761885this and all the variants
>>76761830I never carry my phone but if I did I would buy this style of shorts
>>76761527Got a used forerunner 165. Couldn't have been used much since it released recently. Looks like new. Probably don't need all the features.
do cardiofags really?
>>76755255Got muh first 5 k in an hour.Its cold and rainy. Do I just wear a garbage bag or will that look autistic?
>>76761921nope, dunno why yet but heel hook with extended ankle helped, it also grows gastronemius like nothing else https://www.youtube.com/shorts/NfwtDIscQm8>but the picturei am certain it will fuck u up - don't ask how i know, otherwise i will tell you
>>76762184buy a cheap waterproof jacket. you'll find one for 30 bucks somewhere
>>76761885Single leg calf raises on steps, single leg hops, X-hops, just make sure you warm up properly and don't run past the point of pain. If you're still getting soreness after a programme of strength and conditioning work, consider that you might need podiatry intervention.
>>76760957Fatsprinted at the start of my 1 mile time trial again. Not as bad as last time, at least. I got 7:11 instead of 7:20 this time. It was like 43f/6C, so pretty cold. My right groin is still a little strained.
>>76762269>Single leg calf raises on steps, single leg hops, X-hops, just make sure you warm up properly and don't run past the point of pain.except endorphis will make u feel no pain while u fuck yourself up merrily >you might need podiatry interventionu will need one after this selection of idiocy >>76762202>dunno why yet but heel hook with extended ankle helped, it also grows gastronemius like nothing else > https://www.youtube.com/shorts/NfwtDIscQm8>>76755262>>76760957
>>76761665To get better at football, focus on exercises that improve speed, agility, and endurance, such as hill sprints, interval training, shuttle runs, and cone drills. Incorporate agility drills like ladder drills and lateral hurdle shuffles to enhance change-of-direction ability, and consider exercises like sled pulls to build explosive power and strength.
>>76762202>(Phonk House Version) (Slowed)Only nazis slow down music in their videos if journalists are to be believed, therefore I won't do this exercise.
Has anyone tried going on a run while high on weed?
>>76762311Retard
>>76762330Weed gives you AIDS
>>76762184Eh, just deal with the wetness. If it’s raining hard, a jacket will get soaked anyway. If it’s a light rain, it’s 30ish minutes of being outside. Just have some dry clothes and a towel in the car.
>>76762330It’s ok, I don’t think it made running better or worse. A gummie after a long run is nice though.
leg hurts worse even today
>>76762265>>76762184Here i'd go to the nearest sport type outletAnd snag a somewhat rain resistant one. And maybe some pants
>>76762504>a jacket will get soaked anywayNot hard to find a jacket that water bounces off.
Running is a good athletic activity. On its own, it's kind of deficient, though. The marathon gold medalists are spooky skeletons. They're sacrificing their upper bodies, kind of degenerate. Reminds me of people breeding pugs for one specific thing, and now the entire breed can't even perform the most basic function of breathing. Can you really call someone like Kipchoge an athlete or just a runner?Triathlon is better as a sport since you need some upper body function to swim.Pentathlon is very good, even better that they're removing horse riding. Laser pistols are kind of dumb, and they should add rowing for more upper body focus. Pentathlon should get more attention over skellierunning.
>>76762599Anyway, we need some full body events to become popular instead of just footraces. The question is what form that would take. Running is very cheap, you just need shoes. Obviously, you can't expect fencing from the general public or laser pistol shooting. Rowing is too terrain specific. How do (you) add in a portion after the running to evaluate upper body strength and general complete body fitness that is almost as accessible as just running?
>>76762612Go do a decathlon. Will need to learn to vault though.
>>76762612Speed climbing is based.
Was hoping for 10 miles but felt the IT band starting to flair up and turned off early. Still working back up the distance, I’ll see if I can get 10 next weekend. >chilly rainy run>lots of nods from runners
>marathon just got cancelled...again>no virtual option>will mail out swag and only get "lol, 40% deferment for next year!!!"OBX marathon is shit anymore with Debbie taking over OBXSE. Avoid, bros. >2024Was canceled and everyone deferred to half.>2023Absolute shit new course which half is not even in the OBX. Absolute shit logistics, late start in very cold rain. >2022 and 2021Unable to attend due to work committments.>2020Was only done virtually despite many other marathons finding contingencies to run in person races.>2019The last year the marathon was actually good.
Doing my weekend long tomorrow.. took 1000mg magnesium glycinate tonight and I’m absolutely SPRAYING the bowl. Will this help me avoid the trots tomorrow?
>>76761830Get a mesh running belt with a bungee cord system. Camelbak makes a good one, but loads of other options out there.
sunday jog. fucking cooked lads
>>76761830Oof, zip pocket? If not, you could get someone to add a zip onto them for you
My half race. 1:30:27 after getting past the start line. Do you think sub-3 for a full marathon is within reach next fall running in Chicago again on flat ground?
>>76756838I dont appreciate how lust inducing this video was from beginning to end
>>76763874I thought citrate was the one that gave the shits
>>76762352>Retardthat's your owner bot >>76762311
>>76764262Yes. I reckon you need to be in at least 1:24 HM (4'00/km pace) shape to pull off a sub 3, which you could achieve in a year.
Flat city marathon is the shittiest race type for an amateur. Any other distance above and below is better than this triathlon-tier trash.
Going for a fasted 22k now.
>run 50 kilometers>start shivering in the middle of the nightWhat causes this?
>>76762513Where in the leg?
>>76758025It's been weeks and people are still surprised by it.
>working towards sub 20 5k>girl at runclub celebrates her first sub 40 10k
We're all gonna make it
I'm getting a mechanical treadmill for walking while I'm desk-working.How many steps/hours should I walk in average a day?
>>76765220Those damn Nazis!
just >20morekmformarathon
10k that's a long run for me. more of a low mileage high cross training guy. went to the gym after and 50 min on the elliptical/stairs/row
Pretty disappointing sunday morning run. Legs were too damn tired and felt like shit the entire 30 minutes.
>>76764262easily. that's plenty of time. just don't get injured.
>>76762612you're living under a rock lad if you never heard of hyrox
>>76765451It would be dangerously based if she was one.
>>76765220The women is kinda cool. the check boxes are lame
someone sponsor my man Jimmy Whelan he just ran 61 for a hm
>>76765220Now that is pretty cool, imo,
>>76765183Impressive, that's like a man going sub-36
>>76764915Upper hamstring / lower buttock area
Long run fuel, 45min before roont. American
>>76765578hyrox ma balls
>>76765748bit close to the run there pal. heading for bloatville
>>76765748just had a coke myself cheers brother
my buddy ran a marathon and said he felt good. yeah no shit you felt good. the madman zone 2'd a race
>>76762330Several times, it's fun, but I don't do weed no more. Last time I did so I couldn't sleep (even after taking a bunch of melatonins and smoking a bunch of weed) so I went for a run and it felt like I was dreaming, cool experience imo.
>>76765893Damn, nice job of him just zone 2ing and getting that time. I run in zone 3 during marathons. I'm usually at bottom of it at the beginning and at the top of it at the end of the race.
>>76765893I do zone 4 during my easy runs
>>76765893>he didn't run 26.2 miles in zone 5
my leg was feeling ok this morning, and then I moved around a bit to do some laundry and now it hurts again...I may never run again I guess
>>76766084Optimism is necessary for recovery
>>76766091why would I be optimistic?
>>76766101So you can recover
>>76766050Kek same
>>76766105it'll recover or (probably) not recover regardless of my outlook
>>76766151
>>76766172Also my appetite is still high from when I was running, so I'll proably gain like 20 lbs in a month
>>76766188Then be optimistic and eat less, go for walks
Ran my first 5k yesterday walked maybe 1/4 or 1/3Knees and ankles feel kinda swollen, hips and calves a bit of DOMS but feel goodish.How far out should I plan the 10k?
>>76766151>doesn't believe in placebo or positive mindsetabsolutely ngmi
>>76766230Placebo only works if you get a fake prescription>>76766202walking hurts
>>76766218Jesus bro, slow your role. Walking during a 5k and feeling like you've come from war tells me you have a long way to go. Dont even think about a 10k rn. Focus on building up your cardio and building up your body. You can start thinking about a 10k when you can run the 5k in a less than a half hour and feel good enough that you could do the same thing the next day. Also dont take this the wrong way, but are you fat? Because what you're describing about your knees and ankles sounds like something that would happen if you're fat
>>76765874Bloat settled in after 2 miles, left 15 minutes later than expected>>76765876CheersCaptain's Log, Stardate October 26, 2025Left for this run with my pockets stuffed with gels and shoes on weighing 233lbs (105.7kg). Came home with 3 gels remaining/shoes on weighing 225lbs (102kg)My compression shorts wore through the left side groin and by Mile 3 the hole started eating away at my inner thigh. Finally found a portapotty at Mile 13 to take them off and run the rest freeballing. Had quite the waddle throughout this run, not my best biomechanics.First long run in my Adizero racing shoes >>76760140 (the old pair, gotta break in the new pair this week). Took 16 seconds off my avg mile pace vs. my Ultraboost long roon 2 weeks ago.Only had 2 water fountains, one at Mile 14 and one at Mile 18. Drank about 1L and 750mL at them respectively.Running Philly Marathon on November 23, still shooting for 3:14:xx to PR. Happy with my pace today, 3 more weekends before Race Weekend.
Just ran 8km for the first time. Feels good.
>>76766050>>76766117Same.I hope it'll go down, eventually.
atm im sedentary, should i get a weighted vest and walk on a treadmill? is that a thing people do, and is it good for anything?
3:35 marathon today. Was hoping for a 3:30, but you get what you put in I guess. Just happy it was sub 3:40
>>76765748lol you kidding pali wouldnt eat that even 2 hrs pre-roon3-4 is about right
