>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: >>76797267
>>76820313nice gif op lmfao
>running to throw a punchAsk boxers why they don't do this.
>>76820336because they're not かわいいですね〜?
>>76820336>Ask boxers why they don't do this.because boxing rings are only 20 feet across?
Does doing cardio and lifting make sense? Like Running ~5 days a week and also lifting ~5 days a week? I'm both a beginner at running and lifting if that matters.
>>76820326I tried converting it to a webm so we can watch it in loop, in wonder if this will work with transparency
>>76820345>treadmill shoe
If you recover better by doing double threshold rather than singles, what’s stopping people from doing triples? Anyone tried the double threshold stuff? Is it good? How about Norwegian singles?I’ve always thought zone 3 were junk miles, but apparently this is the gold standard now, or perhaps just what’s in vogue.Or:Should we just stick to two hard days, a long run and as much mileage pr week we can handle?
>>76820479dear faggots, i said better suited, not a literal treadmill shoe.
>>76820692whatever troonmill fag
>>76820479KEK
>almost 2026>still needs shoes to run>even needs treasmill shoesShould have taken the minimalist pill.
I think I ruined my favorite hoodie on a roon tn :(
>>76820378Yeah. Squats and calf raises in particular are good for mitigating knee and achilles overuse injuries from rooning. But obviously you gotta balance the fatigue management between the two activities.
>>76820537marius bakken, the inventor of double thresholds talks about triples on his personal website
>>76821058Who shot you?
>>76820537>If you recover better by doing double threshold rather than singleswho says this?
>>76820537>I’ve always thought zone 3 were junk miles, but apparently this is the gold standard now, or perhaps just what’s in vogue.Who said this?Wtf I'm optimally rooning now? I'm 90% zone 3 because that's just what you get when you go for a run with no plan or program
>>76820537>junk milesGod this term is blindly thrown around to the point that it is misused. Zone 3 has its usage. Yes, it is the gray zone and you shouldn't do much in it, but it doesn't mean it's useless. It's just not the optimal way to train.
>>76822185It's junk because the pace is too fast for a recovery run and too slow for a threshold session. So you're not recovering or getting adaptations from a hard workout. Junk is hyperbole but certainly not optimal if that's the majority of your training.
>>76821915A jogger :( shot me right in the nipple
>>76822232what is the usage of zone 3?>>76822235>It's junk because the pace is too fast for a recovery runWhy do I basically feel the same then if Im in zone 2 or zone 3. I can even talk just fine in zone 3, its just my HR is in the 140s and not the 130s
>>76821058>Jets fan>does nothing to protect his perky nips on a roonDamn bro you must fucking love pain
>>76822417To live is to suffer
>>76822411It can be used as a half marathon and marathon pace workout. There are shorter workouts than the long run like a mid week mid-distance long run that are used to practice your marathon pace. You don't have to be training for a full or half. Zone 3 can be used to increase leg turnover while not going too hard when you are not doing a training period. Progression workouts that incorporate zone 3 helps you learn to shift gears (it's a great hard run, try it.) Upper end of zone 3 is around the bottom end of tempo runs, which helps with you lactate threshold.There are more benefits, but it's not as effective as polarized training. Don't dismiss it outright. >I can even talk just fine in zone 3, its just my HR is in the 140s and not the 130sYou don't have your hr zones right. Though, you are right to do the talk test. It is, imo, the best way to determine which zone you truly are in. It's how I do it since once you learn, the only thing you have to worry about is someone thinking you are a schizo for talking to yourself.
>>76822522Fucking hell 16 miles that slow sounds like suffering alright. Mental torture. Getting the distance in anyway.
>4 months without running>4kg heavier>go for a run>pace 1min slowerI will lose the weight and then some, go back to running and surpass my previous glory.
>>76822595>It is, imo, the best way to determine which zone you truly are in.What are the others then? I always see "if you can hold a conversation just fine it's zone 2 at most" but I never see anything for the others.
Did you ever find a body in the woods?
>>76822723No but once I saw three parked military police cars, and a few of them in a long loose line making sure nobody went off the path and into the woods there. Not close enough, right?
>>76822723I’ve found a couple of dead skunks and geese.
>>76822733Oh, I guess I saw a dead cow last time. It stayed there like, five days.
>>76821361Thanks I’ll check it out>>76821973>>76822185A study comparing singles and doubles with the same total mileage.More about it here:https://youtu.be/mC6LKJKdE-Q?si=DOOjgu9zzl0Al7QE
>>76821446Thanks I’ll check that out
>>76822659Was a “recovery” run after the fast 13mi Monday night lmao. Cold as hell so I wore a long sleeve shirt, hoodie, sweatpants, headlamp, gloves, and 2 pairs of socks.. easily +6lbs.Listened to Joe’s Garage by Frank Zappa, Close To The Edge & Relayer by Yes, so mentally I was locked in. 3 hours of peace away from the woman.
>>76822831do you not love the woman in your life, or do you just need solitude sometimes?
>>76822595I gotta heart rate chest strap and i can't even run and be in zone 2 i gotta slowly jog till zone 3 then walk till zone 1, i dont think many people are actually training zone 2 properly the talking test doesn't do shit cause i could breath solely out my nose and i was at 150 bpm according to my watch. Oh well it makes me feel fat, but its good to have a proper guideline
>>76823076Great question, I love her dearly. I still need time to myself (when I can get it) to focus on self-improvement. From 6am-10pm I am rarely ever alone unless I am running. The longer the run, the more I can think about.
If you could only do 1 (one) exercise for running, what would it be? Weighted lunges?
>punching to throw a run
>>76820692>00Adidas adizero SL2 , can find them often heavily discounted $60/70.
>>76823526addidas are trash
