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/https://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: >>76755255
>/troon/ /run/ - running general
Huge Javalina Jundred last Saturday and nobody is talking about it. Newcomer Will Murray crushed the course record by over half an hour and beat David Roche by 8 minutes with a 12:10 100 mi time (~7:15 min / mi) and beating the first place 100k male by an entire hour to the 100k mark (within 5 min of the 100k course record during a 100 mi race and the second fastest 100k of the year). Was looking smooth the entire race. Roche posted that Will was the real deal and then gave his own golden ticket to Western States to third place before making a post about maybe he'll get in to States at another race maybe this was it for him. Spirit crushed. Tara Dower winning the women's race and also posting a 30+min course record. The top elites were watching and are hyped but nobody else seems to have taken any notice.
>>76769483dyel general
>>76769589>UltrasNobody cares anon.
>>76769605Weak legs typed this
>>76769636Yes but still nobody cares
Hi /roon/!I'm supposed to start week 5 of c25k, but I'm considering redoing week 4 as I feel like I'm not capable of upping the difficulty yet.I dunno. Maybe I should just follow the plan and push until failure. I feel like I've been progressing a lot as a 1 minute run had me exhausted when I started.
>>76769745Try week 5, go back to week 4 if it's too hard
I fell while running over the weekend. it hurts. how to avoid aggravating it but also avoid wasting time
>been cycling since 2016>absolutely loved it>no longer love itI've barely done anything this year. 750 miles that's it. Last ride was in September. 2024 I did 2000 miles and the years before that at least 4000. I just don't care anymore, and I've come to accept I'm no longer interested in the hobby. The thing is I want to keep my fitness, I like the "cardio body" if that makes sense. I only want to do cardio. I figure I'll try out running. My game plan was to buy a pair of running shoes (brooks ghost), an outfit and just go run using Strava and my HRM to track my shit. Get a feel for it ya know? I also like numbers hence the HRM and Strava. I also like the idea of running because you can just put on shoes and go and since I travel for work it'll be real easy to just go run. I'm not gonna start with any crazy expectations but maybe if I like it try a running event or two. I really don't like people or being around them but I do like seeing sweaty women and women's butts in fitness gear so there's some motivation. I don't have shit right now so once I get paid I'll grab the stuff so I don't BTFO my feet using some slip in garbage. Thoughts? Thanks for reading my blog post.
corrjust did 19.9 mile roonwas alri tho i was absolutely dead at endcould feeel me achilles but didnt affect the roon at allthats why its so annoyinglike the achilles pain doesnt really affect my harder roons but its been persistent tbf i fink shoes i use for my long workouts are more cushioned and supportive than ones i use for shorter easier roons where it becomes more noticeableat same time my shoes i do track workouts in are not supportive or cushioning either but i dont tend to feel the achilles at all when rooning short fast intervals on flat surfacequite mindboglin all diss
also saw a lot of rooners today including lots of f'oid onesalways very sexual sreing a f'oid roonercorrwould love to shag one in the arse
>wake up>make coffee>ROON
>>76769483Struggling with asymmetric hip pain, left side, anterior more or less. Feels internal. I've had x-rays and an MRI done. No diagnosis. Prolonged runs seem to be the only thing which trigger it. Anyone have luck correcting something akin to this? I'd like to get into triathlons, and this is proving a major road block.
last two digits will be my weekly mileage
>>76770103
>reported 1 in 5 chance of getting into Chicago through the lottery Is it time to start gatekeeping bros? My parents used to do the Chicago Marathon in the 2000s and they were able to just sign up and run in it because only people who actually trained were signing up
last week i almost decided to hang myself but i went for a roon instead
>>76770247>last week i almost decided to hang myself but i went for a troon instead
>>76769483I got well into level 5 on the 20 metre beep test and had to stop because my shoelace came undone. Fuck me, I could've gone longer if it wasn't for that bullshit.for reference, I'm 230 lbs and only started running 6 months ago.
I am way too obsessed with these charts lmao.I wouldn't be upset if my average pace went down a bit, but as long as I keep improving in terms of vo2max etc. I do like to stick to relatively low volume, "high" intensity instead of becoming a z2 fag.
the ragheads poisoned me and I lost a week of trainingvery sad
>>76768488Probably runs 3x/week. For a race on a straight bridge with barely any headwind, that is not that great of a time. Considering that a 46 year old woman beat him.
>>76770268why did you wanna do that, fren? :(
>>76770183The gatekeeping is qualifying for the race instead of going through lottery. It's much easier than other races to get in through time
long/easy run with a few cheeky pickups
Eh, too faggy.
>>76769937I’m guessing your cardio will be better than most who are just starting. Running muscles are a little different than biking muscles. What you are most at risk for is running too much too quickly and you get hurt overly sore. So make sure you build up the miles slowly and give your body a chance to get used to to the higher impact >brooks GhostA fine shoe. Lots of people start with Brooks Ghost. It’s ok at everything great at nothing type shoe. It will give you an idea of what you like/don’t like and can adjust from that. >like it try a running event or two.Natural progression is a 5k>10k>half>full. Could probably knock out the first three in a year. If you are near any city they’ll have races fairly often. A full will take a few months of training. Most people at that point chase faster times at specific distances or go full ultra rooner. Kind of up to you and what you enjoy. I don’t know, what else you wanna know?
>>76769483and they say white people have no culture
>>76770342Yakub won again
>>76770446I dunno, I just wanted to bounce some ideas. I'm excited to start running, or maybe I'm excited to buy stuff lmao. It'll be a few weeks before I go out. A guy I work with runs a ton so I plan to ask him for some less common tips. I still got the good memories of cycling, riding fast, hitting hard sprints, seeing various car wrecks. There's also the bad memories, like people intentionally trying to hit me, screaming at me, almost crashing. Maybe it's time to build new memories of running.
SHE CAN'T KEEP GETTING AWAY WITH IT
>>76770384But I ran a 2:57 and I need a 2:55! It’s not fair!
>>76769355Why don't you have a Suunto watch? Are they no good?
>>76770446His cardio is better. It's as you said about his muscles. I took a lot of time off from running, but was still cycling during that time off. When I returned, my cardio was fine. I did 30mins straight with problem cardiovascularly. The issue I had was my legs hurting a lot with 10 minutes in. The same when I did another run.>>76770556When I got back into running, I had to break it up into intervals until my kegs readapted. I just increased the active time by 30 seconds until I was back to 10 minutes. After that, I just did them straight. Your cycling fitness will carry over. It's a part of why triathletes, esp those past the Olympic distance, tend to be aerobic monsters. Most of the ones I knew had a lot more cycling then running and swimming. I was the same when I did my half ironman. I came off of it a lot faster runner due to the huge aerobic boost from it.
goin down trackback in a bit
>>76770356I looked up the weather and the only thing is that it was like 27c there, but only 40% RH. Also it's just a 10k so before you start feeling the heat you're probably already halfway. The most faggoty thing is that this nigger claims first place but it's only in his specific age/sex category. If you're a 70yo woman, fair, but a man in his 20s should just accept his 13th place.
>>76769937GoodCycling is gayHave you ever met a cyclist and thought they were a good person to hang out with? No
could you beat this old woman in a race?
>buy polar h10>it's the gold standard!Should you hawk tuah the strap or sth? I just rubbed some tapwater on my chest before putting it on and haven't seen this BS before. Looks like it was at exactly half the real HR before starting to work normally.
Should I sign up for a maratroon? I run like once a week if that rn, usually a 5k in ~24 minutes. Longest I've ran was 15km. Maratroon is in around half a year so plenty of time for training.
>>76771946I guess you could, but it would probably be a big commitment unless you want to finish in 6 hours or something. Maybe consider signing up for a half first?I guess you know yourself best tho and I get that just signing up for the real deal is attractive.
>>76771789Same shit for me, though my H10 is around 3 years old. Probably going for Garmin when I had enough with H10.
>>767713978x500 30 seconds recoverythere was truck parked in lanes 1-7 working on the infield at least lane 8 was so no big dealanother good run in the books. got elbow tendonitis so gonna be less gym more running the next few weeks.
>>76771946why are you asking us? if you want to do it then do it.
>>76771946Why not start with Half Marathon first? Go for a decent speed and if you enjoy it, you can go for a full Marathon next.
>>76772015did you ever replace the strap?honestly I could just have been wearing the thing incorrectly (not wet enough, in the wrong place).I don't think I want to give garmin nearly 200 euros for an hr strap. And their strap sizing is retarded. Like, my chest could literally fit the small or the big strap. So it's a choice between possibly slightly too tight in the beginning or just tight enough and too loose after a year.Dunno I will see if it remains a one off.
>>76772029absobloodyexactly
Why do my heels suddenly hurt?
Bros am I dying? For the longet time when I run I get heart palpitations. Not a constant awareness of my heartbeat but my heart will do the loud thud or flutter in my chest that lasts 1 second and it happens liike every 30 secondsive been told its not normal to get heart palpitations running. I got a heart ECG done and it came back normal. I am also a hypochondriac and the doctors are aware of thisSo, is this problem serious and should I seek medical attention like a holter monitor? I understand that by disclosing I have health anxiety I will likely get told its just my health anxiety by both the anons and my doctor but something important to note is I am a former cocaine addict which I think gives credence to the idea that I may have heart problems. Binged on coke several times a week for years with booze
No time for Roon Club tonight because of work, I have to sneak in a quick 15min solo run. Goodbye social gains and a fit gf.
>>76772595>all that effort to look DYEL
>>76772561Option 1:Do the tongue/larynx exercises you can do for sleep apneaThis assumes the trigger is that you have a breath skill issue, and that causes too much stress to build to the point where you get the palpitations. Other normal triggers from stress is things like your lower neck muscles pulsing, or intense prickling in the skinOption 2:Get XXL balloons, and exhale until you bottom... only to keep on going until you start coughing. Inhale via nose and keep on going. Don't have to do that many, just 5-15 full breaths.This assumes its not a airway issue, but instead a issue with breathing habit or lung muscles. Option 3:Its prediabetes
>>76772595Why do it in the street, gotta be so dirty. Also needs to do more pulling but I respect the grind if real.
>>76771789>>76772015Why haven't chinks come up with a decent alternative to g*rmin, coros or polar? I want to upgrade my foreskin 45 but don't want to give money to (((american))) companies and polar seems to have fallen behind.
>>76772561I wouldn't seek the advice of a bunch of clowns on 4chan over something serious like this tbqh
>>76772785coros is chinese
>>76769483>he took off the cock and ball torture textParty pooper OP
>>76772799Holy based, I thought they were american since they have headquarters there. I always liked their interface better so switching will be perfect.
>>76772561Get a second opinion from another doctor. Tell them everything: how you want to run, but you are getting palpitations. Tell them about your history of cocaine usage. Ask them if they can double check and see if you can use a holter monitor just to err on the side of caution. If they say it's all okay, then fucking run.
>negative splits>usually run this pace @ 168spm cadence>consciously move legs faster from the start>average exactly 180spm cadence with no watch>nice.pngI’m 6’2” (188cm) and I felt kinda dumb chugging along at 180spm but my negative splits make me hyappy
shitty wet jog
I ran a 5k, first run in probably over a year. No training whatsoever. My lower back is killing me approx 7 days after. Obviously I need to take it slower but what does that indicate what should I work on?
>>76773671>lower back sore, what does it indicate?Too much too soon. Ease into it more gradually. 1mi walk+1mile jog. Static stretching for 10min after every jog will help.From experience, the last time my lower back acted up like that was in high school; Fall cross country ended, I didn’t run for 3-4 months in the Winter, then I started Spring Track. Was too much too soon.
first marathon
>>76769483>ran too hard too long while too new and now my knees hurt so bad I can't do a leg curlI understand this is my fault but I wish I could just say I learned my lesson and not have my lifts impacted for much longer. Has anybody else had this happen? Give me some copium.
>>76773846I recently tried doing my first 100 mile week, but I wasn't smart about it. I thought I was ready and tried to play it like I was tough shit, but i learned my lesson.>Day 1: 10 miles morning/10 miles night>Day 2: 20 miles morning>Day 3: 15 MilesThe side of my knee was hurting after this run, but I tried to thug it out.>Day 4: 13 milesThe pain got worse and I decided to rest it out instead of fucking it up even more.
>>76773815Based, congrats
Seeing so many people have knee pain or shinsplints and I'm wondering why I'm not having any problems with this. I'm 120 kg's and run full 5k's 3 times a week. Not super impressive but I am proud of it.Maybe it is my shoes?
>>7677458315k per week is no volume to get pain from.
5 x 600m in the park. as the zoomers say: "yeet"
>>76773815good going
I know running is fun and all, but is it really worth living the later few years of your life like a cripple becuase of all the damage you're doing to yourself?
>>76774583most people don't have knee pain or shin splints. particularly those only doing 15k per week. congratulations you're one of them.
>MUH KNEES!!!!http://jama.jamanetwork.com/article.aspx?articleid=403120>We did not find an increased prevalence of osteoarthritis among the runners. Our observations suggest, within the limits of our study, that long-duration, high-mileage running need not be associated with premature degenerative joint disease in the lower extremities.http://ajs.sagepub.com/content/18/4/379.short>a lifetime of long distance running at mileage levels comparable to those of recreational runners today is not associated with premature osteoarthrosis in the joints of the lower extremitieshttps://www.ncbi.nlm.nih.gov/pubmed/16790540>Long-distance running might even have a protective effect against joint degenerationhttps://www.ncbi.nlm.nih.gov/pubmed/18550323>Long-distance running among healthy older individuals was not associated with accelerated radiographic OA. These data raise the possibility that severe OA may not be more common among runners.https://www.ncbi.nlm.nih.gov/pubmed/9489830>The presence of radiographic hip OA and the progression of radiographic knee OA was similar for older runners and nonrunners.https://journals.lww.com/acsm-csmr/Fulltext/2010/05000/Prevention_of_Running_Injuries.14.aspx>Increased training miles per week appears protective against knee injuries.
>>76774724I've played a lot of sports and running is by far the easiest on the body. It's the twisting and turning and sprinting and decelerating of ball sports that fucks you up. People today who are crippled from running ran high mileage on concrete in shitty shoes 30 years ago. Be sensible and you'll be fine
>he didn't run in mimimalist shoes to get impact resistant bones and jointsShould have bought a pair of vibram five fingers, anon.
>>76774740every time someone mentions minimalist shoes I wish I could go back in time and buy 10 pairs of hyperion tempos. fucking goated shoe
>>76774740>vibram five fingersCannot believe I fell for the gimmick a long time ago.
>>76769745>>76769757Tried a session today and I wasn't able to do it but I'm thinking that if I was mentally stronger I could have done it.first 5 minute session I stopped 30 seconds before,second 5 minute session I stopped 1 minute before,and third 5 minute session I stopped 90 seconds before.It is a combination of uncontrolled heavy breathing and legs starting to give out. When I finally stop my breathing gets even more rapid as it feels like I can't get enough air. I also experience some mild pain in the lower right side of my stomach, right shoulder and the feeling of needles all over my body (but for like a second after stopping)On a more positive note I feel good about my performance now that I'm back home and I'm seeing a lot of progress in terms maintaining my breath and catching it quicker.
>>76775060Run slower. You don’t need to be mentally stronger, just slow down so the interval feels easier.
>>76775058rrreeee I fell for the altra meme have I been trolled?Or is zero drop less of a meme than zero padding?I really like my altra torins as an addition to my rotation. Feels really natural.
One lucky cunt in 100 who is just built not to get injured will run in the meme barefoot shoes and then tell the world how great they are. Then 99 cunts who fall for it will get injured.
>>76770960absolitely ranciid
>>76772561i been getting heart palpitations rooning semi-regular while rooning and im fine
I am simply unathletic, shit genes.I am already lightweight, but still run like shit.Pushed hard (95%) to get a good 5km time, only 23:13.Had to take a 4-5 minute break to continue running (easy) for another 5 km, while my HR never recovered.
Can't wait to try and scoop these next month, kinda fat jogger here
>>76773917Thanks for the cope, today is actually the first day it was better instead of worse (could at least complete the leg curl motion). It feels like it takes significantly more discipline to lay off than it does to thug it out. I feel like a dog with a treat on its nose. >>76774733>Long-distance running might even have a protective effect against joint degenerationThis one is why I decided to dip my toes into running. I've been rowing for cardio for years and finally live in a neighborhood I can run in. I ran too much and too hard the other morning because I was having fun!!!
Respect the Marathon!At the 2025 Lisbon Marathon, I saw many people walking and others almost crawling.And I'm not talking about those who broke down after giving it their all; that's part of it, it happens to the best.I'm talking about those who were never prepared to face the 42.195 kilometers, and yet decided to line up.Perhaps out of vanity, impulse, or simple ignorance of what it truly means to run a marathon.The marathon will never be a passing fad, nor a challenge to cross off the list.A marathon is not about "seeing what happens." It's not about experimenting.It's a distance that demands months of training, consistency, respect, and balance.Those who start without this preparation are not only risking the result, they are putting their own health at risk.And, unfortunately, every year there are those who lose their lives trying to reach the finish line.And no, it doesn't only happen to others.And it doesn't happen to everyone either.But it does happen.The difference lies in respecting distance and your own body.Wanting to be a marathon runner is excellent, it's a noble goal.But wanting isn't enough.Train, study your body, listen to those who know, do long runs, learn how to eat properly, and respect your rest.Because the 42.195 km aren't just about courage.They're about work, patience, responsibility, and humility.The marathon isn't meant to scare you, it's meant to inspire you.But it only truly inspires those who respect it.Happy training!!
>>76775060I did C25K early this year (around March) and I finished about 2 months before my first 10K run (I've done 2 so far). During that week I felt like my leg muscles were going to give out but trust me, the pain does go away and your legs come out way stronger, they haven't bothered me again. As other anons here have said, go slow if you need to, just focus on being consistent and keep progressing you can do it.
>>76772561Do you have the option to do a stress test? I have been getting palps for almost two decades, on and off, at random intervals, a few times during running as well, as did I during recovery. I was diagnosed with mild Mitral valve prolapse, and one cardiologist said that it might be connected. I've done three stress tests, the last one last year, and they did not record anything. They said, that if your heart during recovery beats normally, and that if your decline in heart rate is linear, then it shouldn't be anything sinister. Still best to get an ultrasound (for any hidden morphological issues) and a stress test.
Wtf explains this phenomenon?>have been rooning the same route for like 5 years from my fat to /fit/ journey >occasionally have come across random women jogging from the opposite direction >was too shy and autistic to do anything other than staring at the ground while trying to jog past them >they still always greeted me despite that >have become fit nowadays >have become more confident >greet runners confidently >other random guys I come across greet me back 99% of the time >women suddenly don’t greet me if I am the first one to do so>go back to just looking at the ground / in front of me while trying to run past them >they suddenly are the first to greet me againWtf???
>>76776120It's not that hard. Desperate guys hit on girls constantly so girls get sick of it and get defensive and reserved whenever a guy tries to talk to them. Let them do it themselves and it's no big dealRelevant story:>engineering student>One particularly cute girl in a couple courses.>She always tries to sit by herself but constantly guys try to sit by her and make some small talk.>She's nice back but it's super obvious she wants to be left alone>Pick up that even trying would annoy her so whatev continue to sit off by myself.>Sitting by myself in a mostly filled classroom>She walks in sits next to me>She starts to talking to me and we sit next to each other in most classes until graduationTurned out she was already dating a guy. It's the same thing over and over again. Desperate guys are so annoying the act of walking up to a girl has become off to many
>>76769483I basically approached running pretty barbaric. No guides no tips subpar shoes. It was basically me learning what my body could do. My friend did preach about finding your pace and building from there. That helped me a lot actually. My longest distance was 10miles and my fastest mile was 5:58. A lot of my running was on concrete as I live in a dense neighborhood. I was afraid of shin splints but I have never gotten them. I've gotten leg cramps from over work and dehydration but never shin splints. Having the proper gear is nice but it is not needed start first then upgrade your "gear" as you go. I'll add to the advice and say. -Starting out is the hardest as well as the first mile of any run.-Find your pace, build on that -The pain in your legs lungs will subside with pace and practice-You'll soon get to a point where your mind is the one telling you to stop not your body-Some of your best runs will be the days you DONT want to run -Runner's high is a real thing and its AMAZING
