>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: >>76769483
>>76797267>/run/troon/run/ --[[ Running General ]]-- Simian Sprint Edition
>>76797267>Build up speed and mileage SLOOOOOWLYshan't
>no cock and ball torture:(>>76797216>>76797226It's more about your aerobic system becoming more efficent. Your aerobic system is the biggest player in being successful in distance. This is developed with mostly zone 2 runs. Still, you have to do your speed work. It will fill in the gaps that zone 2 work does a bad job of like lactate threshold, vo2max, and developing max end speed. You don't really get much faster just doing zone 1 and 2. Just ask the Maffetone faggots. They actually do great the moment they actually do speed work.
>>76797267brehs what's the most i can possibly run before jan 1, my high mileage months have been around 200km
>>76797440>no cock and ball torture>no cock and ball torture
>>76797216 #>repost from previous threadIt’s not a meme in that the method works. It’s a meme in that people treat it extremely black/white. The idea is you have easy runs to build your aerobic base. And the easy runs make it so you need less recovery time and can run more miles to continue building the base. So zone 2 became a thing because it is hard for beginners to know what easy is and zone 2 is easy to understand and a catchy phrase.So where people go wrong is first they treat anything 1 BPM over zone 2 as too fast. First, your watch isn’t super accurate, more directionally accurate. Second, everyone’s zones are different and most people don’t do test to figure out what the actual zones are. Third, most beginners aren’t doing enough milesSo what advice would I give? An easy runs you should be able to have a conversation with the person next to you. You shouldn’t be gasping for breath. If you are in zone 3 you are probably fine. If you go up a hill and the heart rate spikes, maybe slow up a little bit don’t worry you’ll be going down the hill eventually. And you do want to mix in some tempo/hills/speed into your runs to build anaerobic base. About a 80/20 split of miles (again doesn’t have to be exact).Probably missing a few thing, probably didn’t describe it perfectly but I am a little high (post run gummies are the way to go)>pic todays roonProbably last tshirt run of the year.
>>76797616>If you are in zone 3 you are probably fineFor begineers I don't even recommend doing zone crap. Just work up their mileage and make sure they're not running to hard. It's only when they are able to do a 2hr long run I recommend zone 2 running.
>tapering for marathon>volume is down>bp and rhr are going up
My treadmill broke so now I gotta run outside homelessly. Should I buy a gps watch that can track heart rate and if so which one?
>>76797953put two fingers on your wrist or neck and count to 15 seconds you poofer
>>76797953Just do the talk test ffs.
>>76797961>>76798098Okay yall convinced me, I'm buy this and rolling it around the track
>>76797953i luve my budget garmin
>>76798167Is that the Forerunner 55?
Should I be worried that this is my HR during a shitty, 7 min/km easy run? I am getting back to running after a long time so obviously I am starting almost from scratch and I never really got fast, my PB for 5K was 23 minutes.However I remember that when I was trying hard during those 5K's my HR was above 200 BPM towards the end of the run and I felt OK with that effort. So maybe my zones are quite high? And my HR down really quickly after the exercise. Living in a big city and stress can also be factors here.What I am worried is, is that I am putting too much stress on myself, even while trying to run as slowly as I can.
>>76798260no, this >>76798119 is
This was my first gps watch. Sometimes I wish I kept it. Though, I do love all the features of newer ones.
>>76798329>just looked it up>bought it with the hrm bundle for $68 in 2017>it's now $150 just for the watch aloneWhat a rip-off.
>>76797953I bought a Polar H9 for 20 euros. It automatically syncs with my gym's Technogym treadmills it's great, without having to touch a single button. It is black magic that it somehow knows to send your HR to the treadmill you're on and not the one next to it.
>>76798343nigga its just sending it everywhere lol>>76797953An HR strap can be an option if you are bringing your phone anyways. You can always pair it with a watch later.
can you recommend me some budget shoes for a 5k race? I have been trail running for the last 2 years and I want to inscribe in a 5k road event, but I don't have any road shoes. I won't use them for training, I just want something to run fast without breaking the bank.
I'm following the program from my watchIt said to run 4 km at a 7.30 pacewas very hard nglhowever the hr graph says that most of my run (55%) was in the anaerobic zone; that is literally impossible right?does the watch just not know what the zones are?
absolutely fucked from covid25 or some shit. no energy. nearly had a heart attack doing easy stuff in the gym earlier. try an easy run tomorrow. at least I lost some weight from not eating much.
>>76798793Usually you can find the top of the range stuff on sale somewhere. I got the Deviate Nitro Elites 30% off a few weeks ago. Great shoeAlso if you are only using them for racing then they will last for years so might be worth spending a bit extra
>>76799358where did you find that sale?
>>76799358I ended up buying a Nike Rival Waffle 6 because it had a deep discount and I find cool that I can use them for trail running as well as the occasional track or road race
Does roon do any warmups or do you just start rooning?
>>76797267Nice to see the emi run pngs are still here.I'm sick should I run today? Should I just rest? Should I do an easy day? I have a sore throat and I'm feeling run down.
>>76799969>Does roon do any warmups or do you just start rooning?I walk at a very fast pace for 15 minutes and I start running slowly.
>>76800041if it's sunny outside go running at a comfortable pace, just going outside to breathe fresh air and sunbathe a bit is great when you are ill
>>76799609lifestylesports
>>76799969full warm up for a fast run or intervalsfor an easy run a 2 minute jog then some light stretching and mobility
>>76800155this is basically the same for me
>>76798167Me too. Bought a slightly used FR 255 last weekend.
>>76800145cool thanks
>>76798260yes, and before that i had the 45 which was basically the same just in a little less streamlined case, the strap broke when i was climbing up a chainlink fence
>>76799969lift weights for an hour and half prior to or nothing at all
corr good roonberg today280m × 12150 sproonts × 4phwoaralways feel great after these interval sessions at speed even though they get quite uncomfortable during second half of session and i am always very nervous beforehandjust a shame about venuecoz gets dark so early sometimes just hafta roon in whatever scraps of land you find. not ideal. why the rep was limited to 280 when normally it should be like 450malso wna do some long reps soonish, e.g. 700m
alsorecommend checking out kingebrigtsen youtube channeljacob ingebrigtsen brotherpretty good level amateur runner just detailing and shoeing his sessiond and stuff. training for marathon. breddy good
I don't know if you guys remember me, but I used to post a Goku sitting down telling that I was breaking my running PRs daily a few years ago. I'm a flat feet guy who started to run with minimalist shoes at that time and it truly changed the game. My 5km pace went from 1km per 12 min to around 1km per 8 min in a matter of months because of the shoes. The problem was that I got too greedy and overdone it to the point of injuring the metatarsals of both of my feet and had to stop running for a few months while limping like a retard. I've tried to come back, but I didn't had the will to start from the beginning again and went for other hobbies. I've tried to start it again a few months ago, but I was too fat and my knees were popping. I've lost a lot of weight and went to a doctor, but my knees are fucked and I'll have to do physical therapy for a few months. My main goal is getting back to how I was before, but I don't know if I'll make it because I'm already 26 and fully aware that it'll only get worse in the future.
Hamstring/butt hurt a bit, but I was able to do a full 5K at least. It was more of a soreness with occasional tingles of pain, but definitely noticeable. It's fucked up how high my HR got though, I lost so much conditioning. Not even a month ago, I had to PUSH to get it above 150, and now I nearly hit 170 BPM doing fucking 10 min/mi. Going to take another couple days off to let it keep healing.
>>76800952>8min km>implying it wasn't already over
test
>>76798343>>76798371I'll wait till the Polar H9 hits 50 bucks for black friday and buy it then. thanks lads
I have achieved sub 30min 5k after bitching about it for months, right now im training to get to sub 25m and a sub hour 10k. I have went from 92kg fatass and now still a slightly fatfuck at 69kg. I am going to run a half marathon this weekend, a distance I never did and it does feel anxious about it. I only ever ran 15k for my long runs.I have trained with hydration belt; two 250ml bottles. I wonder if I should ditch them to run lighter but I hate the retards at aid and water station taking their sweet ass time to chug. But I also need some ready-to-sip water for my gels. How do you guys take gel without water?
>>76801369If you been practicing with a hydration belt, use a hydration belt. In the future, try a few runs without it.
>>76800952How the hell do you blow out your knees at 26
The last few races I joined some girls keep getting so close to me that my hands swing back and smack their 80085. I apologize and carry on but it's so frequent. They don't do it on purpose do they?
>>76801369>How do you guys take gel without water?just dump it in your mouth what's the problem? or you could try something like thesehttps://guenergy.com/products/energy-chews-for-runners-cyclists-triathletes
>>76802157It's a primitive urge from caveman days. It's all in Darwin.
>>76800952bruh you're not old it can get a lot better before it starts getting worse. lose weight, do your rehab, get some proper shoes, and train smarter (ie safer)all training will improve your running. get in the gym, do lots of cross training.
>>76802312the old old skool method is a fresh sponge soaked in honey and water every time you go for a long run
>>76800952you don't have to turn fatfuck cuz u can't run, cycling is maybe even more fun and you go farther faster for less effort
What should I choose between Pegasus 41 and Triumph 23 for starting c25k on a treadmill? Is the high stack too much?
>>76802579good shoes are important for pavement running who cares
>>76802643It's a 20yo treadmill
alri
>>76802579I think the Pegasus are obsolete these days. They are not bad but there are so many better options. The Triumph are way better for comfort and cushioning.
Back after 4 days off with stomach aids or some shit. Feeling better but still never ending gas coming out both ends. Legs feeling ok that's the main thing.
welp now I'm definitely not skippin joogs because I have to walk to the store now. joog there, fast weighted walk from therewanna do norwegian once a week too
>>76802157phwoardiss kittington bloody bonkersis it not
Is lactate measurement devices good for amateur runners?I’ve read a lot of promising things regarding the «Norwegian singles» method, a deviation of the training philosophy Jacob Ingebritsen is using.It says you’re supposed to run 2-3 sub lactate threshold workouts a week and the rest really easy. Can you just wing it and do zone 3 intervals or should you follow it religiously with proper lactate measurements?It costs about as much as a pair of shoes, so I thought it would be worth a try.What do u guys think?
ran yesterday when it was dark and foggy while listening to post-punk tunes. it was epic imo.
>>76803302I think lactate thresholds are full of shit. For vo2max training, evidence suggests zone 5+ is best
>>76803302dont fink you need itlike i dont see it making a huge difference
>>76803935wtf is vo2max training? is this a meme for this thread or somethingyou cunts obsessed with muh garmin meaningless number
>7mi - 49:57First time running my 7mi route in under 50min :D gassed myself out pretty good after 28:43 4mi split. I backed off to a 7:33/mi recovery pace uphill for mile 5 and had enough gas in the tank to crank out the last 2mi Philly marathon on 11/23, still aiming for 3:14:xx
>>76803302I've read the letsrun thread too. I thought it sounded promising until I figured out the people that got those amazing results run >7-8h/week .
>>76803935It basically is training in high intensity right until the point of crashing/injury. It gives you the maximum effect but there's a risk. Like doing all your sets to failure 3x/week
What's your go-to /roon/ fuel?
>>76804744>What's your go-to troon fuel?
>>76804744just some water
For the past few weeks, my right hand will be tingly for the day or 2 after my long runs (10mi+)What do?For context training for my first marathon in two weeks and have built my base to where I've been running 35mi+ a week in 99% zone 2 for the last 3 months
>>76801243There's no reason to buy new. It uses regular button batteries and the strap is washable/replaceable.
>>76804744>1%fucking disgusting. I bought 2% last week and immediately regretted that decision. Whole milk or bust.
>Norwegian SinglesAnyone doing this?Im going to do this for a month with a weekly park run and see if anything changes.
>>76804744Huh?Just run idiot, gels and whatever that is is just slop for unmotivated losers
>>76804931>stroke imminent
>>76804931>marathon in 2 weeks>all but 1% in zone 2>only on 35 miles a weekOn the plus side, you'll have that huge aerobic base that will get you to the finish line, but without speedwork to increase your lactic threshold, top end speed, and vo2max, you are probably not going to run an optimized race.
My black and busted toenail finally bent off so I snipped it away. Now there is no toenail for at least half a year to set me back.Is that even dangerous or a good thing? Of course I'll be running with a gel sleeve over it but might freak some people out if they see me bare-footed
Thinking about doing a half marathon at the start of January. Do you think that's enough time to build up the mileage? My fitness is fine but I only run about 15 miles per week. Maybe 20 on a big week. Completing the distance is not a problem it's the injuries I'm worried about if I ramp it up too soon.
>>76804744any carbs will dopre workout before hard runs only. don't be wasting that on easy days
Anyone play any AR games when they run? I've been playing Pikmin Bloom since it's launch and it's helped me a ton in keeping motivated and sticking to my schedule, or even at minimum going on a daily walk.
>>76797267Well lads, I officially did it. I just ordered by first pair of carbon plated shoes. Went with the NB SC elite 4 because I wanted something fairly stable since this will be my first time using a plate. Anyone else have experience with carbon plated shoes? How much difference did you see with them?
>>76805789You have plenty of time. I have a half marathon in February and Im doing roughly the same mileage, usually 20 - 25 miles a week right now. broken up into typically 4 runs, with the long run gradually getting longer. I was at 9 miles in Sept, 10 miles last month, and this month my weekly long runs will be 11 miles. And as you can guess for Dec. and Jan my long runs will ramp up to 12 and 13 miles. I feel great, no injuries. Just make sure you're doing the basics of wearing good shoes, warming up, and doing strength/mobility work to prevent injuries
>>76806885They need to have the combo of the carbon plate and the foam. I bought a cheap pair of Nike ones that were meant for training not racing. They had a plate but just regular foam and they were junk. Although this was years ago when they were just coming out. I assume the carbon shoes designed for training are much better now. Anyway this doesn't matter for you because the New Balance have the fancy foam>The most significant upgrade in the Elite series is undoubtedly the foam. After much anticipation, New Balance has finally incorporated Pebax foam into their flagship racer for a top-tier, high-rebound performance.
>>76806367I haven't but I'll check it out, do I need to do microtransaction shit?
>>76806959Not really. It's by the same company that did pokemon go, but they took out all the gameplay. The entire point is to just walk. As you walk you auto collect stuff so you don't have to be on your phone the entire time, you just turn the game on, let it run in the back ground and then go do your thing. Then just collect your stufd when done and turn it off.
I wish I was faster.
>>76807368what's stopping you? No one is limited.
>>76807368Become.
>>76807441I try but I see no improvement.
Who here NNN? I go for a roon when I wanna goon.
>>76807488I tried but the thing nothing in the world makes me hornier than a good run. It's impossible for me to win NNN and roon the way I do
anyone here ever done an ultra?
>>76807484Is that a Garmin? Then do a training plan with q set ((fast(er)) time goal.
>>76807513I'm week 8 of a 16 week program. I don't think I'll hit my 45 min 10k goal.
>>76807488I'm on a forced nnn because I don't I any privacy in my current living conditions. Rubbed one out 4 times last weekend though.
>>76807512Jist 50k, but that isn't much since you get away with just doing a standard marathon training plan. Since most of them are on trials, you can just do a few long runs on them to get used to it like learning to properly roll when you trip on a tree root and restart running when you powerhiked a hill.
>>76804931nerve damage, you're vaccinated aren't you? hydrate a lot to get blood to fix
what do i think of these fat gel style of shoes?
>>76807560Very homosex.
>>76807560depends on a few things. Do you have the money to blow and $500 is nothing to you? Then go for it and have fun. If money is an issue consider how much more you can improve without super shoes first. Think of them like steroids and lifting. You should really only hop on gear after you've maxed you're natty potential. Super shoes are the same way.
>>76807535Don't you dare disappoint coach Greg!
>>76807535Coach Greg is giving everything he has to come up with a personalized training plan made just for you. You owe to him to hit your goal
>>76806367yes i am a bloomer
>keep having to walk a few minutes because of shoulder paintime to start stealing fentanyl patches
Thots are making fun of us again, bros
>>76807759lmaogood impressions desu.
corr just did a 25 milerfink that is my longest roon
>>76807778>All that shitThe funny part of the video with the disposable income that bitch has by likely earning six figures working some bs job.Thanks for playing I guess.
WHY AM I GETTING SLOWER???
>>76807927Running too slow. Start doing 20x5k repeats at 1k pace.
nothing hurt on my run today
>>76807944Same. Well except my feelings when passing alone by large groups of couples.
>>76806367>>76806959>>76806996>>76807733https://www.youtube.com/watch?v=IvyCeZI79pw
>>76807759That’s an absolute would for me. She is right though, I’ve chosen running and hiking as my millennial midlife crisis lifestyles and I could be happier
>>76807484Reminds me I want to do one of these types of runs this weekend or sth. Also maybe some 10k PR attempt or sth. Going to donate blood in a week and don't want to be completely rekt going into it.Never done it before and am wondering how long this will fuck my vo2max up. Gonna restmaxx after and also healthfoodmaxx so my new red blood cells have more omega 3 in them or some shid.Also to help victims of going outside of zone 2 and getting critical nipple bleeds of course.
>>76808283Donating blood is great health wise and just in general, and I don’t want to discourage you, but it will fuck you up a bit. The loss of blood isn’t good cardio wise. Last time I donated it took a month to get back 100% where I was. I have race coming up in a few months and I’m refusing to donate until after because I don’t want it messing with my training
>>76808299>give the vampires free blood that they can then sell and profit off ofIf we lived in an actual just society, you would get paid a fraction of what your blood sold for. But god forbid anything benefits someone that isn't a corpo. I'm even a communist, but we have become so comfortable with being exploited by corporations that we for some reason see it as a virtuous thing to let other profit off of what we give away for free?
Got some new evo sl. Will i die if I do a 20k on them with no break in? They feek ok, tounges are shit tho.
>>76801397Sticking to the plan I guess>>76802312It's sticky and unpleasant. And the gel usually have this acidic sour taste before you get to the sweet part, and they'll just linger around the throat before settling down. I need a swig of water to cleanse the palate.
>hamstring starts feeling better>getting excited to run again>immediately catch a cold
>>76808379if you don't buck break your shoes you're liable to never be invited to debutante balls
Anyone here has any tip on how to deal with glute tendonitis?
>>76808299why is it good healthwise
>>76808545The same that with all type of tendinitis, do as little exercise as possible and wait for the body to recover. And if you can't do that then go to the physiotherapist.
>>76808352it sucks but it's better than before when there wasn't a way to refill your vessels and chambers other than saline glucose etcanyway i got lazy and did 10k medium effort bike around a gravel loop instead of my expected 10k hour jog,, but tomorrow i'll go hard /roon/
>>76808352>I'm even a communistI'm NOT even a communist>>76808620I'm sure there is a logical reason to set up the system the way it is, but I think expecting people to donate their blood for free and the company that draws it turns around and then profits off of selling it while all you get is a shitty t-shrit and a cookie is a fucked deal. Hell, I'd even settle for higher taxes if it meant that my donated blood was never actually sold, but that's just me.
>>76808642i used to get mid-two digit numbers of dollars for a blood dono of 800mL which looking back seems like an absolutely massive amount even if they let you sip a juice while sitting and send what remains of your rbcs back once the session is ending
>>76808654would not sell 800ml of blood for thatthats absolutely mental
>>76808545Pain/stiffness needs to go away a littleOnce that is done, you can start doing the mermaid leg raises and the 2 stretches. The other option is to do 5 leg raises for each leg before bed, while you wait for the pain to go away.
>>76804623if you want amazing distance running results you have to spend a ton of time training, no matter the training approach. there is no method that would have you run a 15min 5k with 3h hours of weekly training. but it could well be the most optimal method for maximizing long-term potential for the casual runner in the 3h - 7h weekly running category, when aiming at distances from 5k to half marathon. the goal is to maximize aerobic training load, while taking recovery rate and injury risks into account. so whatever the time you have for running, you spend it on aerobic development in the most efficient way, and over the long term this will generate the best results.
>>76805753Are you a woman? No one cares, even footfags.
>>76807441>"No one is limited." -Eliud Kipchoge>is limited by an official sub 2 hour marathonOops.>>76807759>making fun of usAnd herself as well. I liked that triathlon part. You should always make fun of MAMILs, though.>>76808396I do it anyway. I did a long run the first time I got covid and the only time I had symptoms. Those symptoms only lasted a day unlike my coworkers who at mimimum lasted 4 days. Every time I had it afterward, I never knew I had it until work tested everyone since it was going around since I had zero symptoms. >>76809004This. It's why methods like the First Method is absolute shit and I think all their positive reviews are jist fake reviews. I and many locals tried it and never got close to completing the schedule due to the burn out.Also, volume triumphs intensity long term. T. Low mileage (~40mi/week) runner. Only got better when I upped the easy mileage, and compensated the missing running days with cross training.
>>76804623The problem with all forms of calisthenics is that you are limited to what your body weight can exert to you. Even then, 7h a week is like a 2h session each 2nd day. Which itself isn't a lot, but the problem is that its A LOT up from just spending half an hour to 3 quarts running 5k, and then some more time on stretching and warmup. >>76803302Its more of a pro runner thing Ingebritsen isn't using it to get fit, Ingebritsen is using it to measure tempo versus wear/endurance Similarly marathon runners figure out how to force yourself to the correct tempo, breathing and striding unnaturally but correctly. Its like bodybuilders discussing their steroid stack
