>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: >>76848831
>>76873097pyramid braaplek to start off the day
>>76873097is there a correlation between the size of girls running 'shorts' and how fast they can run?
I just went into my off season from cross country. Now I have track beginning in 4 days. I have been barely training at all for almost 10 days. And, I'm more fluffy now from constantly eating for the holidays.Am I done for?
>>76873107Correlation is not causation. But, technically yes; more short bottoms means less restriction on the legs. Long, legging-like shorts felt too uncomfortable and hot for me to run in and definitely not something I'd do for races.
>>76873118>for meNo, I am asking about actual women.
>>76873132...Yes, I'm an actual woman. Longer shorts are hotter and unrealistic for intensive use like a race. I only use them during winter practice sessions, or I will use joggers.
Eh, wears a necklace while running.
>>76873137>im le real womanenough trooning for u
>>76873116yeah you're fuckin done lad just retire from the sport already
>>76873097>>76873107where tits
>>76873097>>76873107Peak physique
what did he mean by this >>76872970
>>76873137Sure you are boss
>come back to rooning after half a year of no rooning>quickly hit similar times as before but feel like I'm dying even during slow roonsThis sucks...
HOLY SHIT why did I suddenly get faster out of nowhere? Usually my 21+ km roons are 7:00-7:15 minute per km pacealso>3 more km until 30k markim so close bros, i can taste it
First game after like a year of nochess. My vision is completely shot and I can't calculate, but at least my rating is tanked into the abyss from the melty I had before I quit so now I'm facing weak opposition.
>>76874279Fug wrong general.
>>76874279what was that clown slap fighting at the end? unc might be washed fr fr
>>76874286Yeah that was embarrassing as fuck, but I did find the mate eventually lol.
>>76873097I've been stretching and strengthening and foam rolling and running for 6 months now and i feel great everywhere, except somehow I've developed some lower back tightness I don't know how to address. Sitting annoys it. It's sort of around the SI level. Anyone know this (literal) feel?
>>76874166you got faster because you run for 3 bloody hours straight. more than most people do in a week. keep up the good work.
The running version of starting strength just dropped, who's reading it?
>>76874474are there norwegian singles in my area?
>>76874474>Copelandthe jokes write themselves
>>76874408so... you've been doing yoga?
>>76874474who is this grifter Copeland? does he even have any running credentials? don't need a full book to explain a training plan. could do it in one chapter easy.
>bought over $800 worth of cold weather and other various gear>supposed to be delivered yesterday>never showed up>still shows as "out for delivery" from yesterday>"we're working on getting you an updated delivery date"It's wild the US delivery services have been complete and utter shit for DECADES and nothing has been done about it.
>>76874474>bookI aint reading that shit. Give me an app that I put my data into and it gives me a plan I can export to my watch then I'll be intrested.
>>76874463thanks anon :)
It's too snowy and icy to run regularly. I went back to my rower and jump rope, but it's not the same. Im finally starting to run well. Im a little worried about losing it.
>>76874615Not explicitly, and not really anyways. I've been spamming all sorts of rehab exercises to both deal with and prevent injuries. I'm in a good spot, but while everything otherwise feels good, I have some kind of lower back tightness now idk what to do with. What I've been doing isn't really helping, it's surprising.
>>76874867Buy some nanospikes for your shoes and dressmyrun and none of that is an issue.
>>76874786big ass country makes it complicated. easier to get something from Amsterdam to Madridalso negro friday so they are dealing with a gazillion deliveries
>>76875010>dressmyrundo you have to be retarded to use this?
The middle part of my feet always hurt after I take my shoes off, what do?
lift weights and its good to see japanese east asian men fuck blonde white girls, brunette white girls, ebony black girls, ginger white girls, asian girls, brown girls, latina girls, mixed race girls, and etcc
Couldn't trust the weather so went on the treadmill and did 5km faster than usualAnd then realized my shorts were on backwards
>>76875918you're supposed to run on a 0.5% incline to simulate the resistance of the air or something
Danb, only been weighted running for a week and I already feel like a centaur
>>76875929It auto scaled the incline between 0-1.5% on a relatively flat map on the screen so it was a good workout.Forgot to mention no underwear either so it was a wild home run
>>76876059>weighted runningGood bye knees.
>>76876059bad choice
my knees hurt bros...is not running really the only way to heal them?
>>76876171>Good bye knees.what if they're foot weights
>>76876229
>>76876229Even more so than a weight vest. At least with the weight vest, you can a a bit safe with them by going really light, which is what many trail ultraautists do since they wear hydration vests during ultras. They have to since aid stations can be far inbetween each other. Just ruck if you want to move around weighted. It's a tried and true workout as long as you don't go too heavy and work your way up on the weight, and you don't have any leg issues already. Just look at backpackers who hike overnights with many times up to 30lbs for hours.
>>76876171My knees feel great. I'm not some dunce who started running yesterday. I already k ow the internet says it's too dangerous but I swear they're all sheep who haven't tried it.
>>76873097SEXOOOOOOOO
>>76876413>My knees feel great.For now. >some dunce who started running yesterdayBut you act like it.>I already k ow the internet says it's too dangerous but I swear they're all sheep who haven't tried it.They have, and they know it's dumb. If it was so good, why are the professionals and elites not doing it? Why are running coaches not making their runners wear them out on their runs? Why do they make them do standard strength training instead? Why is the injury rate for people in the military who run with their ruck sacks so high? It's because it's stupid and results in significant injuries. Running itself is a highly impact activity. Add weight to it, you are asking to wear out your joints and tendons long term. Go for a ruck instead if this is what you want to do. The impact from rucking at a brisk walk pace is not as high as it is in running.
>>76876461I already ruck and know what my body feels like. No, you haven't tried it you read the internet telling you it's bad and quote other ignorant sheep.
fug caught a cold. I guess I'm taking a break for a week or something, my throat hurts too much to breath even when just sitting and my nose is clogged so bad. Maybe I'll bike inside a bit if I don't get muscle soreness.>>76872970Gilded Destiny, Antimatter, Espiocracy, I guess?
2 weeks of recovery runs. Sick of this shit lads
12klongest run of the yearwore my clunky max cushioning shoes. yeah they're slower than race shoes. no shit. but you can still run fast in them. don't believe the lies of Big Review
Sometimes I put a weight vest on for the stair master. Killer workout that. I sure as shit ain't running in one.
Should i be breathing through my mouth or nose when running? Maybe it's cause of the winter but my nose feels like it's breathing at 70% efficiency compared to just doing it through my mouth
>>76877013I've never seen a serious runner talk about nose breathing. It's only influencers latching on to the latest gimmick. If you have to think about it then you're doing it wrong imo. Just breath naturally. For most people that will be through mouth when exercising.
>>76876304>Even more so than a weight vest. At least with the weight vest, you can a a bit safe with them by going really lightYou do know the feet are under the knees and their weight doesn't increase force on the knee joint right?>um actually there's force when you lift the feet and kick them forwardBut not downward force and I've never heard of anyone hurting their knees with light leg extensions>um actually that happened onceand i'm sure it wouldn't have happened the next day anywayWas just supposed to be funny but there's always some nerd.
Oh and op lady is super hot, don't see women without fat asses every day especially on /fit/
>>76877013You can try to sorta use both at the same time, nose has the benefit of heating and humidifying the air as it comes in.Sometimes I nose breathe to stay in zone 2, although i tend to exhale through the mouth even then.
on a roll now. should get 1000km done for the year
>>76877179I once heard Mongols had to ride up and down a mountain with water in their mouth to prove they didn't mouth-breathe, the original zone twooers (if true, probably not)
had to lock in for this one
time for some more rooning next month. aiming for 200
>>76877662congrats desuHoping to join you sub-20 in the next couple of months.
>>76876059Don't listen to the retards like>>76876171>>76876178>>76876304There are people heavier than you running as well. Just keep it reasonable and load up progressively, you'll be fine.
Don't run on asphalt or concrete.That shit will obliterate your joints in the long term.
>>76878417just get proper running shoes bro
If you don't have 10+ years running experience and fast PRs then I don't want to hear your "advice"Simple as
