>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: >>76873097
>>76892911~50% of the population have dicks, anon
>>76892966>/troon/ Running General
fuck summer
every time i don't run for more than 3 days I realize I start to get FUCKING ANTSY and mad maybe test buildup or maybe just behavioral conditioning
can i substitute z2 training by swimming and cycling and then not bother with z2 rooning, just do tempo and braaplek interval, faster type shit each time?
>got new running shorts>they have a liner like my other pair>try them on>can very clearly see dick through shorts (it's tiny but it's very obvious)>cut liner out >wear underwear>go run>can still very clearly see dickHow tf do you deal with this? It's barely noticeable on my other shorts but obvious on these. Do i just not wear them, is this one of the things only I notice? I'm running at an indoor track so there's a decent amount of people around. The shorts aren't super tight but you cal clearly see the "bulge" when the dick is at and it pokes out a bit instead of being flat. It's not flopping around or anything (too small) but if someone looks they will definitely see the protrusion.
>>76892976yeh. i'm going to have to start going at 0400 in the morning I think. that or the troonmill at the gym
>>76893002Most people who encounter you will on a deeply unconscious level already suspect that you have a penis. By providing confirmation of this with visual clues you will enable them to continue to function normally with their newly-reassured confirmation that their assumed world view is in fact correct.Your penis will help the world to keep turning smoothfully, and I for one thank you for your service. No homo. Unless that's up for discussion.
>>76893002If anyone stares at your crotch or brings it up, just tell them you're a grower not a shower
Why do my legs hurt bros? Shins feel sore after like 5 minutes. Should I stop and rest or a there exercises I can do?
>>76893292cadence, anon. if my cadence is below 170 i get shin splints. if i'm up at 180 or above shit is golden. get a shitty watch, or a good one, and work on your cadence.
>>76893292>>76893301also this
40 minute healing run
>>76893301So smaller steps while running at the same speed kinda thing?>>76893305This looks good ty
>>76893307yeh smaller lighter quicker steps. it is fucked when you're new and running slow. shuffling along like a retard. but it is what it is.
>>76893002What color are they? I just have dark blue ones and ordered some of those toxic hi viz yellow ones. I read that some of the white ones are basically see through. I assume that the yellow is just so annoying to stare at that it also hides the dick.If you don't have an obvious schlong shape poking through I wouldn't worry. I own speedos though so maybe I am just shameless lol.
My top feet are swollen, then at work a frozen tv dinner fell one of the sore spots and the lump turned red. Bought Hokas now to cope.
>>76893301Problem with this is you have to get there naturally through weeks or months of exercises and drills. I see people out running all the time and can tell they are forcing their stride because they watched some youtube video. They are telling their body how to move with every stride. You need to train the body how to move so it does it automatically.
>>76893002buddy ruined a perfectly good pair of shorts for no reason. a damn shame
>>76893653no shit, hence "work on your cadence". work on. work.
Damn, nice pony tail.
>>76892985Addicted.>>76892994Do what you want. I didn't get any faster doing it though. >>76893002Imagine being a MAMIL cyclist or triathlete.>>76893004Be sure to bring your treadmill shoes to the gym.
>>76893305There’s something about this guys voice that pisses me off
>>76893674Yeah this is exactly the vague shitty advice that ruins people. They see "work and you cadence" and all they do is take forced baby steps on the next run. But look they can their own research.
>>76892976I love winter
>>76892994You could be a decent runner doing that. But depending on how many miles you run you will hit a ceiling lower than if you were just doing running. Also, you would have a higher risk of injury if you only ever run short distances and then try a marathon.
Had a roon so shitty that when some old woman asked me for directions while I was running by, I actually stopped and helped her.
No but seriously, I fucking hate running
Been 0°F the last week, finally a day of 30° and I will be able to run this afternoon, currently snowing and it’s gonna cover all the fucking trails running paths again. God I forgot how much I hate this shit, just wanna roon. Indoor bike and maybe adding some swimming this winter. Just gotta be strong
>>76894124okay? there are much better forms of exercise from a cardiovascular health, strength, and speed standpoint.if you don't want to run then do something else, just don't be a lazy fatass
>>76893305kek diss actually helped me wiv my achillesmy intuition at the time was that at some point i would hafta stop running or significantly cut downbut insteadstarted doing like calf reps everyday like 80and just kept plowing throughand started getting better
>>76894124Okay, cool. So don't do it if you hate it.
>>76894434he's also wearing xero shoes so u know them achilles are POPPIN
>>76894076hell yeah brother
>>76894678Fahrenheit btw
>>76892966how much money do you all spend on running related stuff? I tallied it up and between shoes, gels, and other stuff Im at about 1.5 - 2k this year
>>76894690I bought some shoes 3 years ago that cost $100. What am i missing?
>>76894691a merino wool shirt
>8 inches of snow earlier this week>Want the snow to melt so I can go run on the trail>Want the snow to not melt so everything looks prettyFUCK GOD
>>76894738I wear thermals and a jacket with a wool hat :)
>>76894690I don't actually go running
>>768946902-3 pairs of shoes is $400-600Maybe a pair or two of shorts/socks/shirts/hats depending on what gets worn down, let’s say $150-300Races 1-2 a year, $400-500. Depending on where they are at there is travel/housing involved but I count that as a vacation expense not running. My watch was bought last year, but that was $250. Earbuds are older too and around $150Maybe another $100-200 on various things, gummies/electrolytes/toe salve, A lot of shit I have accumulated over the years so it would be a lot more to start from scratch. And I use a lot of the clothes as everyday wear also
>>76894690>>76894817Please don't try to turn running into some consoomer bullshit like what bikefaggotry has done to cycling. Running is literally the cheapest workout activity there is.If you're not competing, all you need are comfy shoes. Headphones/earbuds are nice if you like to listen to music while running and a water bottle + fanny pack/backpack/vest is nice if you're literally innawoods, but that's it.If you are competing, all you need in addition to the above are comfy shoes that fit your gait, breathable t-shirts and shorts ($10-20 per article of clothing) if you don't have them already for some reason, and a windbreaker for chilly weather. Anything more is paypiggy garbage.
>>76895049>t. poorfagPoorfags gonna poor.
>>76895049buying $10 polyester athletic wear is trash. It doesn't even save you money when it doesn't last. I'm well into adulthood and still wear stuff from highschool because it was quality and not bargain bin shit. The cheapest and the most expensive options are always scams, and that goes for anything.
>>76895120My shirt and shorts that were supplied to me by my college varsity team as a freshman have lasted almost 10 years at this point without accruing any stains, tears, or smells besides a single loose thread that I cut the day I got the uniform.You can buy an equivalent version of that shirt and shorts combo (without the school logo) from Adidas RIGHT NOW for $18 and $20 with the Cyber Monday sales
>>76895195I will concede that the printed lettering for the custom printed logo has some hairline cracks, but the Adidas logos themselves are pristine
Got Corona'd end of last month.Had to pause 10 days, today is the 2nd run.I don't think I lost fitness, I didn't have it to begin with even though I have been grinding for a year now, lmao.
>>76894817Entry fees are the biggest scam. Shoes and clothing are fine because they have sales. Always a bargain going somewhere. Ain't no sales on race entry fees.
>>76895236The Asics logo pealed off my shorts today. They are at least 6 years old. Probably closer to 10. Great quality and only paid about 20 quid for them.
>400m intervals this morning>-20° with the windchillFuck this frozen wasteland
just got my novablast 5, what the fuck is this, it's like running with springs beneath your heels DAMN
>>76895577good purchase ladand they are only entry level when it comes to magic shoes
>He has never ran a sub 2:00 HM
>>76894743You can still buy cool running gear. Gear is at least half any hobby.
>>76894690I bought 4 pairs of shoes this year. That's about 600About 300 on race entries. Two races abroad but I won't count travel expenses because if I wasn't racing I would have spent that money on a holiday anyway. Maybe 200 on clothes.Not much on gels and bars maybe 50Way more on shoes on clothes than a normal year so next year I won't need to spend as much.
>>76895049Bad news, it already is. What can you do? I run a lot so I just try to get shit I need and it ends up to be a lot. >>76895383I’ll kinda agree with this. I could just run wherever and whenever and not need to pay an entry fee. But I like it, and you can run in some places you normally can.
>>76895587I did a 1:44:30
>>76893002Son, that's the best fucking part. Running with shredded highly muscular legs with just the tip of my uncut hog hanging below the hem of my shorts is kino.
>>76893002bro no one is looking at your willard
>>76895049phwoar good post diss
>Realizing my easiest "recovery" week this season is going to be more intense than most intense week of my previous season.
>>76896125corr anudda good kittingtonshire
anyone had a stress fracture?what were the symptoms? asking for a friend...
>>76895577I have the more expensive version, the superblast and I love them. I’m pretty fast in them. I do a lot my threshold work with them. And yet I’m still a lot faster in my carbon plated shoes. To me they worth the money. So much fun to run in
Oof, running in snow is a bitch. I don’t mind the cold, I just want clear paths.
>>76896277Do you have spikes?Last time I did snow I slipped. Didn't fall, but ended up twisting something in my thigh weird and it hurt for a while
>>76896283Wore trail shoes on paved paths and Slowed down. A lot of paths had been poorly shoveled or packed down. A couple small spots of maybe 10-20 people who had passed fresh snow. A few stretches of nicely shoveled paths
good speed session12 × 300mankle grim after thonot sure if coz od the run or squats did afternot an abnormal feeling. broke that ankle and used to get similar pain but not had it in aages
>>76895587I have though.
Are elliptical machines fine too?I've been using one for a quarter of a mile almost every day for two weeks. My resting heart rate drop 30 beats and I can't think of any other reason besides cardio.
>>76897046yeah
>>76897046they're "okay" but best used as a recovery tool if you're injured
>>76897046Excellent crosstraining. Switched my running to it when I had a foot injury that took a while to heal with success. Nowhere close to a PR (finished 4:02), but I consider completing a marathon a success. I don't suggest using it to completely replace running: by mile 5, my legs were in a significant amount of pain. >quarter of a mileThose measurements are really inaccurate.
>>76897046>quarter of a mileAre you doing anything else on top of that? My 90 year old grandma does more than that as a daily "workout"
Can I hit 70 by the end of the year?
>>76893002i don't understand your problem, are you worried people will know you have a small dick or just know that you have one at all?
>>76897537Nta but i noticed if a woman showed off her vagina in tight shorts this board would call her a whore fo.r flaunting it.Had some guy touch my arm and try yo follow me to my car at a workout park. Maybe I shouldnt have dressedlike a slut.
>>76897338maybe if you lose some fat, because it's ml/kg. I don't think you can significantly improve your heart's stroke volume or your muscles' oxygen consumption much if you're already past beginner gains.
>>76897596Sadly the garmin thing doesn't include weight in it's VO2 calc, it just goes off run results. Sure you should get faster by losing weight but Garmin will only update it to reflect that if you actually put in faster times at giving heart rate.t. lost 20kg and went from 45 to 42 VO2Max on the watch since I haven't been doing anything fast for 2 months. It's on the way back up in large steps now that I am doing some faster segments again.
>>76892994Got a buddy who was a 23ish minute 5k guy that hasn't ran since may, only cycled. Just ran his first sub 20 in a turkey trot.Probably not as much gain as if he ran as well but there's a good amount of crossover
>>76893292>>76893301Absolutely braindead take. People look at pros doing 170+ in their races and conclude that's the best cadence. Of course they have high cadence they're running 5 minute miles and faster. You are not a professional athlete.Your body's natural cadence is always better. If you're hurting its either you're newer and just dont have the durability yet, in which case dont overthink it it just takes time, or you have muscle weakness, for which you need strength training.
>2 more km until 30k2 more km until 30k>2 more km until 30kalso im getting pretty darn fast, I was struggling to get a half marathon at 7+ minute per km pace a few weeks ago, im gods greatest creation
>he fell for Garmin's VO2max meme again
>>76897732corr propa good post diss
I like to run when it's very cold. I need to double up on socks when it hits 20 F or colder. This makes my shoe feel a tight and i can feel my toes are a bit too constricted. Would getting a wide or extra wide running shoe for this reason be a good idea to consider or is there some hidden ergonomic problem that may arise?
POST YOU'RE CURRENT SHOE ROTATION>Easy days: Li ning red hare 8 pro, dynafish xiaonian, asics gel kayano 30>Speed sessions: Li ning feidan challenger 5, nike vaporfly 2>Long runs: puma mag max, dynafish xiaonian>short races (mile - 5k): Puma Fast R3>long races (10k - marathon): Do-win PB Pro
>>76898248sealskinz
>>76896037>>76897537it's the fact you can see the protrusion under the shorts. It's weird. Imagine if you saw some dude running and you could clearly see a protrusion on his shorts where his dick was. You would be weirded out.
>>76898277>shoe rotationFor what purpose? Why not just run in the same ones every time?
>>76898321>Marginally reduces foam degradation >Allows you to hit faster paces in workouts than you normally would in daily trainers, slightly shifting your threshold and vo2max curve to the right>faster race pace>you are spending more up front initially but in the long run it ends up being the same price or cheaper than running one shoe to death and then changing
>>76898355Also they let your feet adapt to different shoe structures, giving you more options when it comes to shopping for a new pair and your old model is out of production.
>gets below 20 degrees F and the existential dread and motivation sets in preventing me from staying on a running routineEvery winter like clockwork
>>76898398>existential dreadPeople don't have that all the time?
>>76898421Yes the winter just makes it way worse
>>76892966Been trying something different lately. Instead of running a set distance and increasing the treadmill's pace, I have been setting the speed and trying to see how long I can last at that pace. Furthest I have lasted at a 6 minute mile pace is 2/4 of a mile total.Depending on the morning sometimes I last less, like 1/3 of a mile total.Been an interesting change of pace (no pun intended), but I am starting to feel it on my knees.28m 168lbs 6' 12%BF if it matters
>>76898277Ive finally perfected my rotation. I found Puma Velocity and Brooks Glycerin just didnt work for me as my daily/long run shoe. The velocity just didnt have enough cushion and the Glycerin was giving me IT band issues. Probably because I got the GTS version and I dont actually need the stabilization. So I learned from it.Current rotation: >daily/long runsOn Cloud Eclipse>tempo/threshold daysSuperblast 2>Race dayNB SC elite 4It took me a year but Im finally happy with my shoes. I should be good for a while now.
I got challenged to run a half marathon next year without running much for the last 3 yearsMy best 5km was something around 21:00 back then at around 140, max 150 HRNow I am starting at 6-7min/km pace and my HR can get up to 160, even 170. I can breathe through my nose comfortably during the run but I feel like the heart has to work a lot more than before. I have put on some muscle but still weigh around the same +~5kg. Do you have any idea what should I work on bros?
>>76898760Speed and distance
>>76898786Yeah I am probably overthinking it, thank
>>76894402>>76894441But I love it a the same time. It's like having a bp gf.
>>76898277About to add Mizuno neo zen for long and easy runs. (Was Novablast). Adidas EVO SL tempo, everyday, some longer runs. Nike Pegasus Trail for trail/snow. Adidas Adizero Pro 3 race day.
morning joog with the gf
>>76899132I hope you had sex with her after
>>76898319no one can see that when youre legs moving
>>76899132phwoar your gf is breddy good
>>76892966I posted a few weeks ago about using Viagra as a PED. It does work. Until you overdo it. I ended up DNF-ing my A race and had to go to hospital.
>>76899398whats it like running with a stiffy
>>76899401More aerodynamic. Obviously
Ran outside today, making a comebackSaw two rabbits too, even though it was pretty cold out. I didn't see them up close though.
>>76898321My feet get injured if I don't switch between different models.
>>76899448Sounds like you have terrible arch genetics. Look into getting special insoles, if that doesn't help then unironic skill issue
>>76899518actually no. It's been proven that using different shoes over the course of a week reduces the risk of injury. And the reason is very simple. Using the same shoes causes your body to have the same impact and stress on the same area over and over. Different shoes change the focus of the impact allowing your body a better opportunity to recover. And Ive experienced it firsthand. I used to run the same pair for almost 3 years. Ended up with multiple injuries including stress fractures, shin splints and ankle issues. Now that I have 3 solid shoes in the rotation injuries are gone and recovery is better despite me being older.
>>76899440>All these autistic spreadsheets>Still can't get HR below 165 on a 4 mile run with only 17 ft elevation gainretardmaxxing I see
>>76899680That's because I'm coming back from an injury. When I did the HM, my avg HR was 156
>>76897046Quarter of a mile? Can't you do that in like 1 minute on the elliptical?
>>76898760You should run.
valencia maratroon on now for any interestedhttps://streamster.tv/events/valencia-marathon-2025/
How do you know when your shoes are actually worn out? My current shoes have done 730 km and they still feel fine, but I'm getting some creeping medial knee pain and I'm wondering if it's the shoes. Or maybe I'm just getting old.I know the manufacturers say 500-800km, but I also know that a lot of people say that's a scam and that you can usually run for way longer. Are there any signs I can look for?It's a pair of ASICS Gel Kayano 31, I weigh 80kg, I run about 30 km/week, and my 5k PB is 23:06.
Haven't ran at all this week because of a stupid cold but tomorrow I'm going whether it's gone or not, fuck it.>>76898398>>76898424Do you take vitamin D? I had doubts but I've been taking it (as part of a multivitamin pill) for some time and it's been more bearable this year.
>>76897732>cadencelet cope
Strava challenges be like "Sodomize Your Asshole with Veloforte: Run a total of 10 kilometers in 3 weeks"
Why do people pay to run races? I don't see the point. They're not even competing. Is it for pics on social media?
>>76899386Oh no coor still lurks this general
>>76900446They're normies who enjoy socializing and meeting strangers who share their hobbies. They don't know you can learn everything there is to know from books and youtube.
>>76900446Can only speak for myself but races are the only time I go all out, and race day adrenaline is worth at least 10s per mile. Also race vibes are immaculate.
>>76900446Competition is more fun when you're trying to beat the paces of other people IRL instead of some random benchmark
>>76898760how old are you unc>>76900446to meet cute grills, obviously
>>76900446Swag. Race medals impress everyone, gets you labeled as a badass, and can be used as a weapon if needed.
>>76900446>They're not even competing.Says who? Thats the most fun part of the race for me
>>76900446I entered 3 races this year, they were by far my least enjoyable runs I've had ever. Too many people, too many slow people. The amount of times other people running slow slowing you down in a race is annoying, having to get past them. In one race I entered I was in wave 14, cool great back of the queue, I got to a part of the race where from left to right was just women running all side by side at a slowfuck 6 minute + pace and none of them would budge or let me pass until I shouted at them to fucking move. I'm never entering a race again. I'd rather do a run by myself in the most miserable weather that can happen than run in a race with perfect weather.
>>76892966AI image. Dude with red shoes floating in air. Woman in front with ring on left index finger. Man on left behind woman with stink face has mutated knee. Also stupid composition with some people aware of photo being taken and some not.
>>76901006Fuck it, woman in front is floating too.
>>76900450whati post at least once a day usually
>>76892966Solutions for piriformis issues? Makes no sense. I will not train for a bit and be fine jumping right back into things. Other times it will start hurting when I did nothing. Trial and error, I figured out it was a lack of a good warmup. But then after some time it will start having issue again. Should I just stretch it more? Cold/hot compression?
>>76894817You have to pay that much for a fucking race? I thought they were free besides a small fee for charity or to give you water at little stands.
>>76901052A USA marathon is typically $150-250, bigger/more in demand races probably $300+. Half’s probably $85-150 range and Most 5-10k $20-50.
>>76901010Those chemtrails.
I need to run 16.5 miles today but it snowed 6 inches last night
>>76897338What app is this
>>76901254thats Garmin
>>76900717I am 30, back in my days my HR was like 20 beats lower, but yeah the other guys are probably right, i should run more and not think about it too much
Just started running last month, doing 14km per week (12 laps x 3 days). What's a good goal to aim for? I think more than 7-8km borders on getting bored before getting tired.
9 days ago I dislocated my shoulder, today was the first time running again. Very easy 5k.Felt more or less fine apart from occasional click sound coming from my shoulder.My doctor wanted me to wear sling for 6 weeks.
>>76901177Grug don’t think. Grug just do
>>76894690Not much. I can't imagine spending money to do something Africans do for free. I only run about ~550mi/yr though and with two pairs of running shoes I am replacing one ever 6-8 months. Other than that I just wear the same gear I wear to go lift in the gym.
>>76895049>comfy shoes that fit your gaitGait, explain this shit? My foot print is normal to a tiny bit high arch. When I look at under my running shoes they wear out more on the back side, the heel area but on the outsides first.
>>76901579Your doctor cares more about not getting sued than giving you good advice. Find a different PCP, ideally one with some experience as a varsity athletic trainer or physical therapist.
Running my first marathon in January (Houston). I did 20 miles today and had to walk some of it. I feel like stopping to drink water or pick up a Gu doesn’t help. During previous races grabbing something and continuing to run worked better.I also started having some pretty bad trap pain starting mile 17.
Top running misconceptions>your easy run pace should scale proportionally with your race pace as you improve>more miles in training = faster races*>you have to run race pace in training to improve your race pace>you have to run faster than threshold pace to improve threshold>strength training improves injury resilience**>180spm is the optimal cadence>your max heartrate is 220 - age>breathing through your nose and out through your mouth is optimal>"zone 1" and "zone 3" are junk miles>the pace you run in a workout/race is determined before you head out the door, irrespective of conditions.>carbs are bad>parkrun is not a race*there is a huge correlation between weekly mileage and race pace but you will only follow this trend if you can actually absorb the training load. It's no good suddenly going from 50 to 100 miles in a week if you feel like shit, can't recover and get injured 2 weeks later.**only if you know what you're doing, most noobs who start doing heavy squats and deadlifts without any guidance are either gonna snap something in the gym or create so much additional fatigue that the DOMs will kill their running gains or compromise their form leading to injury.
>180spm is no the optimal cadence what did he mean by this?
>>76902129This is something that Im wondering about too. I have a HM coming up and this will be the first race where I'll have to fuel during the race. Im not so worried about the gels. Ive found it easy to use them while I keep running. But whats freaking me out is the liquids. Im not sure how Im supposed to grab a tiny cup and drink it while Im running spilling it everything or choking on it. Im strongly considering where a hydration vest then it becomes a non-factor, but then the problem becomes will the vest weight slow me down. So Im not sure what to do.
Cold and wet out, kind of misting the entire time. Didn't even see any animals.My watch says my VO2 max dropped all the way back to 50... sad
>>76902243When you grab the cup, squeeze the top of it then drink out of it. For grabbing, just slow down. You'll only lose a second or two, but gain back later as you won't have dehydration slowing you down.
>>76902243I've completely ruined a race because I couldn't drink from the cups. From now on I'm just going to bring a soft flask in a belt. They say "train the way you race", well I'm not drinking from tiny plastic cups when I train.
>>76900446It's to enjoy doing something and contribute to the infrastructure that lets that happen, like road closures, aid stations, snacks, some even do free pictures.
>>76900446>They're not even competingYou are always competing against yourself. Striving for that PR is always great. Races bring out the best in you. It always helps that people around you are doing the same thing. Race day adrenaline is a thing.>payHelps with whatever charity or programs that are being donated (e.g. one 5k I ran was contributing to Girls on the Run, another a local charity was for helping children with cancer.) It also helps fuel the local economy. As an example, one race that was canceled during the le government lockdown lost $1 million in cancellations at hotels. Funnel that from racers and their families/supporters who also spend on other things like restaurants, and it adds up. This race has also been cancelled multiple times in the past 5 years for stupid reasons (since the race organizer has yet to learn to have alternatives ready and waiting since coof) and it now everyone on social media and race review sites have stated that it's a shitty race because of this. Thus, losing the town even more.>pics for social mediaCould be a benefit, but I don't have one because I deleted it due to how stupid it is.
>>76902191phwoarnot bad postingtonshire
I am about to roon for the first time in my life what do I do?
>>76900446it's FUN have you heard of FUN?
>>76902232more like 200
>>76902477just keep in mind that humans didn't evolve to run over hard surfaces for extended periods of time
>>76902191>you have to run race pace in training to improve your race paceI never got the point of marathon pace runs. Just increase the time of threshold runs and do track intervals. >you have to run faster than threshold pace to improve thresholdYou can, but it's just not optimal. Doing hard track intervals will improve your lactate threshold, but you are better doing it as lactate or tempo runs, and just increasing the time.>180spm is the optimal cadence+/- 10. However, it's individualized. If you want to improve cadence, work your way up. It'll benefit a person to have it within 170-190. Higher or lower tends to make you lose more energy. Higher cadence running has been shown to reduce injury by reducing ground contact time. >your max heartrate is 220 - ageTell that to medical professionals. They're the ones who still parrot this the most.>breathing through your nose and out through your mouth is optimalDiaphragmatic breathing. You should be mouth breathing when you are going out hard.>junk milesThe only junk miles is you doing more miles (hard and easy) than what your body can recover from. There's a purpose to zone 3 runs: they're just not optimal. You can still be at the bottom part to gain zone 2 benefits and top end for zone 4 benefits.
>>76902552>>76902439How'd I do? I walked the first 2 mins then jogged. I was gonna do c25k but it wasnt too bad just to do the 32 mins. What next?
>>76902628>504 calories anyway, good work man now do it again in two days
Any adhd prescription methers have advice here? Like 6 months ago I started noticing my feet getting numb/cold and uncomfortable when I switched to a different generic and since then all meds killed my ability to jog every day. anyone have this before? Been trying to go on walks but after a few hills my soles are very uncomfortable, at work my feet are cold asf too.
>https://www.runnersworld.com/news/a69652090/jane-hedengren-ncaa-5k-record-bu/>14:44these fucking kids man
>>76903059My advice is that ADHD is a fake illness, and you can't medicate away a shitty personality.
I changed smartwatch from a samsung one to the pixel watch, kinda miss the old running coach I was following on samsung thoit told me pretty much exactly the kind of run to do each dayany suggestion for something similar?this is my last run, I know it's slow but that's about where I'm at, couldn't have run much longer or faster at all in fact!
>>76893305achilles is not a muscle - all of this bullshit will make it weak and brittle :D >>76903580>calves, on the side on the floor anchored powerband hooked on heel and as it leaves heel pressed with toes, it's isometric hold, make sure u're positioning yourself such that knee is more than 90 degs open, as straight as u can muster really (it won't open fully), press knee onto floor and hold
>>76903059I don't have any issues with my Adderall IR. The generic my pharmacy uses is Epic. It's not unheard of to have a completely different reaction to a different generic produced by a different big pharma company. You might want to talk to your doctor or pharmacist to see if they can switch to a different manufacturer.
>>76903059bitch at the pharmacist to get your old generic back.could just be the cold plus vasoconstriction from whatever you're on though. You can try doing some exercises to warm up inside before going out
Kind of disappointing to do a threshold session and it barely move the needle for the Garmin race predictor. Still sitting at 20:50 for the 5k. I can tell myself part of the reason I wasnt as fast this morning is Im coming off being sick last week. Partly true but the bigger truth I need to face is that I just need to get better at handling the pain when that lactate builds. I brought the throttle down and thoughts of stopping. I have to start pushing harder. 8 weeks out from the race and whether Im successful or not will depend on that. I need to love the pain.
>>76903785yes anon...embrace the pain...embrace the hunger...embrace the loneliness...only then you will become a TRUE runner
How to avoid men wellness fizeek?>work out a lot>always liked going heavy on legs, but my upper body was bigger so proportions were ok>kept running as my side thing for 5 years>reach goal body in my gym grind>not really worth it>decide to prioritize running bc I always liked more and its fun>do very light workouts with some weights and pull up bar I have in my room 1-3x week (upper-lower-upper)>8 months like this>lost some muscle in the strongest points of my fizeek (back and chest)>that would be fine if my legs also lost muscle>actually legs have been bigger than ever, mainly hams and glutes>slowly morphing into a bottom dominant fizeekI also did physiotherapy bc of a lumbar problem that was fucking my knee, so a lot of glute exercises in the first 3 months of this. I'm only doing 5km 3-4x a week, sometimes less, I used to do 10km once a week, but so far only going short distances because of my knee being weird.I don't understand why my legs are still so muscular, I though running would make me shrivel up.
>>76904244it's fine anon, girls dig the mewtwo build
>>76904244Long distance running doesn't build muscle unless you're a literal skellington. Your problem is that your upper body "workout" is grandma-tier. Actually lift weights retard
Ive been holding up a shit for at least half a day but it just wont come out. I just know that if i go for a run now ill have to shit halfway through
>>76892966what hurts more; an all out 5k or a HM/marathon and why?
>>76904459Depends what you mean by “hurt”. 5k is more running out of breath and hurting because your muscles and body aren’t getting enough oxygen. Marathon hurt is more your muscles and body getting warn down. Sometimes it’s also things like a blister forming or feet being sore. Either way way more “hurt” the next day/week for marathon.
hey fellas, i need some advice, recently i've started running because i need to do 1000m under 4mins for a police entry test, im currently doing sub 5 but the way i run might be holding me back, any tips to increase cadence and just, catch up to that time? any stretches/exercises you recommend in particular?
>>76904846>6.5 minute mile pace, or ~9.5 mph minimum>for just over half the distanceThat's incredibly easy, you should just run the whole thing. Maybe not flat out, but aim for about 70-80 percent of your sprinting speed
I miss running :^(
>>76903785My Garmin race predictor has me at a 3:23 marathon time. My PR is 3:52 which I got two years ago. I haven't ran one since. You cannot rely on it, just like the VO2max bs.>>76904459Pretty much what >>76904629 said. I'm completely out of breath at the end of a 5k, but a marathon I can stroll along and do the talk test throughout even at the end...except when I take off speed up in the 10k. Even then, my breathing isn't as hard labored like the end of a 5k. My legs hurt though at the end whereas it doesn't in a 5k.
>>76904846It's a police entry test, you can do whatever and pass with flying colors as long as you're not a literal tub of lard.My recommendation would just be to go to a track and try interval running. Figure out what pace you need to make and go a bit harder than that during the high intensity sections, then recover with a brisk walk/light jog in between.
Back to the store again
Cold roon on snowy paths. Might be it for this week as it’s gonna get colder.
>half marathon in 5 days (malaga)>havent trained much from last years 1:50what's my best bet here, only chill runs up until then? currently a few kilos high on weight but trying to bring it down a bit
I am getting the sub 17 5k in 2026
>>76905326Did you at least keep up some cardo? If so, the cardio will transfer over, but your legs will really feel it. Law of Specificity yadda yadda. I took 6 months off once, and only ran 3 times in the lead up to a half. I was still cycling though. I ended up with significant leg pain (not soreness) a few miles in.So lol good luck.
>>76905402you and me both brother
>>76901010>this kind of physique can run a marathonman maybe I can take a good shot at this running thing
>>76901010>first kenyanBased. She inspired every Kenyan since then. Thank you for inspuring Eliud Kipchoge!
>>76892966Im in the market for a good running belt. Something for my 10+ mile runs, need it to hold a few gels, water and my phone. Any affordable suggestions lads?
>>76906115honestly the people doing these long distance type runs always looks like shit. it always surprises me to see someone with skinny legs, beer gut, and is an actual regular beer drinker.
>>76906812only a few bucks
How do I roon without screwing up my knees long term?
>>76905303why would that stop you
>>76906872Thats a long held myth. I've been running over 20 years and Ive never had any knee issues. However I started young, did track, have always been lighter, etc. So I developed proper form and built up a decent base. Running wont harm your knees. Running poorly I guess might. But there are some main things you want to look for. The first is having a good cushioned shoe. There's no better time for shoe tech than now. Things have kind of exploded over the past decade and every major brand as max cushioned shoes that will be easier on the knees. The next thing is weight. There's a lot of people that push back on the idea of what a runner's body should look like. The reality is, for the most part, extra weight is bad. It slows you down and puts a ton(no pun intended) for extra force on your knees and ankles which absolutely could lead to injury. Are you fat? If you are, losing weight should be near the top of the list if you're worried about your knees. Two other things you'll need to do is do workouts to strengthen your legs 2 -3x a week. You muscles in your legs strong because everything is connected. If they're weak, your knees wont be stable or supported. The last thing is running form. Land with your feet under you, not out in front. Have quick strides, and minimize the time your foot is contacting the ground.
>>76906904Thank you for efforposting.So you're sot an advocate of barefoot running? I always thought that running barefoot and landing on the front of your foot was the way to avoid strain on the knees. I'm at the point in my life where I value leanness of mass, but you're right that I should be attentive to keep training my legs. I'm a twink by nature. So I think I'll be fine.
You guys were right all along, weight vest running fucks your shit up. I have to heal my foot now.
>>76906937>So you're not an advocate of barefoot running?No that's a meme and a great way to get injured. The only exception is if you want to do on the sand. Sand would be softer and give a good type of surface to strengthen the foot muscles. But other than that, use a good pair of supportive shoe. There's other exercise you can do to strengthen the foot muscles if that's something you're focused on. Twinks are built for running so that's good. The only other thing I'd mention, like is mentioned in the OP, is start slow. Seriously, that's the biggest cause of injury in running. Too much, too fast. Give yourself time to adapt.
>>76907081BUT I NEED TO LOSE 100 POUNDS RIGHT NOW
>>76906872on a treadmill
>>76906872trail run. Mmm, all that soft soil.
>>76906942Every time I see someone running with a weighted vest their ankles are at fucked up angles.
got a half-marathon on sunday. aiming for sub 100min, ideally a 1:38
>>76907112>sprained ankles have entered the chat
>>76907227nice bro. I have a half coming up too with same goal. What's your training been like?
Anyone one else do miles on a treadmill only to start jogging outside and find it a struggle to get past a mile? I thought i was all that on max incline
>>76907298i used an old mcmillan training guide from my first half. i just modified it for my goal time16 week program with 5 runs per week: 3 easy run, 1 speed/tempo, and 1 long run. total weekly mileage is mid-30s to high 40s
>>76907414I think that's pretty normal.It's the opposite for me though. Being stuck in the basement, with stagnant air, no actual environment to engage with, nothing going by to use to approximate pace, making sure to constrain myself to a portion of the belt, all while having to mess with the controls and wait to adjust by even 0.1 mph instead of making seamless micro-adjustments. Shit's tedious, throws me off my game. I feel alive and run much faster when I get to be outside, too bad about winters here.
>>76907438>much faster when I get to be outsideYeah i feel as though it seems like im going faster on the treadmill then when i go outside i run at a naturally faster pace and gas myself instead of going as steady. Always thought it appeared most joggers outdoors were going commically slow.
>>76907414I assume you're going the same pace? Can be easy to get ahead of yourself when getting to run free. Not sure what weather you have where you are this time of year, if that's impacting it.
>>76907428cool. I think I need to up my mileage. I still have about 9 - 10 weeks until the race. I'm only at about 30 miles a week. Running 4 -5 days too. What type of speed and tempo have you been doing? And how long is your long run typically?
>>76907114My top feet are what cucked out
>>76906937> I always thought that running barefoot and landing on the front of your foot was the way to avoid strain on the knees.The evidence seems to show that Heel vs forefoot vs toe striking doesn’t matter and what is more the issue is over striding (landing ahead of your weight). I think some of the max cushion shoes have led to some people developing bad form (over-striding) but it’s not the max cushion that is causing the issues (which is what barefoot people say). That said I think people are finding more that the drop is affecting them more than they realized. Drop is the difference between the toe and heel and is anywhere from 0mm to 12mm. Zero/low drop shoes tend to put more pressure on calf/Achilles where as higher drop shoes put more pressure on knees/hips. So that might something to consider when shoe shopping. One last thing to consider with max cushion is they tend to be heavier (unless you buy the real expensive shoes) and a little more unstable. So some people like to only use them for long runs and recovery runs while having lighter shoes for shorter fast runs or runs on more technical surfaces.
>>76907486the speed workouts started out as hill sprints (8-12x), fartleks (10x), then tempo intervals (2-3 sets of 2mi), and then tempo runs (3-5mi)my long runs are usually 9-14mi with a few at my goal pace for the last 3-5mi
>>76906872Try not to run downhill, or if you do only on the softest of terrains
i bought some of that tight fitting cold weather under layer stuff and I think I bought a size too small
>>76907464I think the "pace" the machine tells you that you are going is bullshit >Expect your outdoor pace to be ~5–10% slower at the same effort level.
>>76894690>~€600 on shoes5 pairs of various kinds. Two of them are approaching EoL by now.>~€300 on races1 marathon, 1 half-marathon, 2 10 km races and some Parkruns (free). Club membership is in there too.>~€200 on sports nutritionMaurten is expensive. This is the only area I'll try to dial back. I don't mind eating more Jelly Babies during training.>~€200 on clothesFeels good to look good. I got a decent rain jacket that makes me actively want to run in heavy rain, so well worth it.~€1.5k is not bad for a hobby I spend as much time on as running.>>76892994If you're more interested in the the shorter races, sure. Once you get past 10 km though, the long run is the most important part of training. You'll need time on feet to develop resilience that won't come from low-impact activities.
How do I fucking deal with shin splints for good? Been having that shit for a couple of months at this point. Resting didn't work, it simply returned upon my next workout.
>>76906824>skinny legsLack of fast twitch muscle fibers. It is an endurance sport. >beer gutCortisol: not necessarily the good kind. The only time I had abs showing was when I was really almost spot on with my diet (80/20 applied to diet), was doing Strong Lifts except 3x8 instead of 5x5, and did core specificity workouts almost daily (leg raises, bicycle kicks, plant variation.>regular beer drinkerThat's the fun part, anon.>>76906812The model I use is no longer in production so I cannot suggest it, but I can recommend CamelBaks. Now, it may be hard to use gels since the pouch is in the back, but I carry gels (and a ziplock bag to put used ones in--carry in, carry out policy) in my pocket anyway. There are some models I figure they have some in which pouches on both sides so you could put your keys and phone on one side, then your gels on the other side..>>76906872Don't make me post the "muh knees" copypasta. >>76906937Don't fall for the barefoot running meme. The cons far outweigh the pros.>landing on the front of your foot was the way to...It's how I got injuries like my posterior tibilis and a foot injury. Run your natural style. >>76906942Well no shit. I told you that. You can do it, but no more than a low amount of weight e.g. hydration vest. Ultrarunners have to. If you want to do something like this weighted, ruck. It's tried and true with lower injury rate if you work your way up. It's good crosstraining.>>76907091Focus on diet.>>76907112Enjoy your tripping up on tree roots (not trolling, it can be fun despite the scrapes, learn to instinctively roll to reduce damage.)>>76907414Completely normal. Sometimes it is needed though like with me right now and the amount of snow has made it treacherous to run outside.>>76907762This except for me it's the opposite. I usually set mine to 5.2mph, yet I do a 9:30min/mi pace outside on my easy days in [spoiler]zone 2[/spoiler]. I just have a hrader time adjusting to a hard surface.
>>76907994And today I learned that spoiler tags do not work on /fit/.
>>76908003Inconsistent markdown tags and other features of boards have always been a pox on this website.
Did you mog 2024 you in 2025?
>>76907994>Don't make me post the "muh knees" copypasta.but muh knees, though
>>76907515I think it's drop plus stack height though. I have zoom fly 6es that i run fine in, but somehow I really hate my vomero pluses. I think they are both 10mm drop, but the vomeros are like 10mm thicker.High stack requires more ankle rotation to achieve the same heel lift at the sole level. If the stack isn't overly high sometimes the heel lift basically just fills the airgap in your forefoot strike and almost doesn't matter.I think my vaporfly 4s and my altra torin 8s basically load my calves the same way because I don't heelstrike.
corrdid a n ej guerrrouj style tempo roon yesterday (all out for like 40 - 50 minutes)done two of em recently. quite fun and i always feel really tired at end
>>76892966>had a 23:30 5K PB last week>this morning wanted to go for a sub 23 run.>ended up 23:50>Garmin still tells me my training is still productiveI prefer hard truths to sweet lies. I failed and dishonored my ancestors. I wish my watch would acknowledge that
I was running 3x a week using the following scheme>day 1: 1 mile easy, 1 mile threshold, 1 mile easy>decrease threshold time by 10s each week>day 2: intervals. 3 miles total. 5 min easy warmup, 3x2min easy, 2 min fast. finish mileage at easy pace>fast is 30s faster than threshold>decrease fast time by 10s each week>day 3: 3 miles easy pace>increase mileage by 1 mile each weekThis last interval day i think i hurt my back running at 7:20 pace. Super tight lower back. What the fuck? Im a 28 year old man that doesnt run that often but im in good shape and ive run a half sub 2. This shouldnt be happening
>>76908933I got a inf% increase so yeah kinda. Then again november was also close to a 3x volume over october. 160km a month atm.
>>76910302you werent worried about getting injured doing something like that?
>>76910252productive doesn't really seem to mean you are aactually getting better. I feel the harshest is the predicted times.
>>76910252I just realized where I fucked up. Last week I did a 2 mile warm up beforehand. Today I just went for it. I realize now that was dumb. Another attempt to go sub 23 next week, but I'll actually warm up first
>>76910472>I feel the harshest is the predicted times.What do you mean?
What kind of training is required to attempt trail running? I debuted on half-marathon last month and I would like to do a multi-day event on mountainous terrain.
morning fartlek
>>76910447I was but part of the reason september to october volume barely increased was that I was down for illness a week in october.
>>76910285You guys are fucking useless
>>76911095how so?
>>76911095this is a shitposting thread boyo
>>76911095This is a shitposting website
sorry for late replies>>76904857good to know its achievable, i'm still a bit slow overall but that's with training>>76905004i'm not a tub of lard (anymore) but years of sitting on my ass and being one weren't great on my legs, but i'll look into including this on some days, thanks anons
>>76910694>requiredNothing. Most ultrarunners (assuming they're doing it on a trail, there are road ultras like Blackbeard's Revenge in North Carolina) do most of their training on pavement or gravel. They though do most of their long runs on trails. It would be beneficial for you to do some trail running so you know what type of terrain you'll be running. You'll also learn to powerhike as you will very likely be doing this up hills. Enjoy those trips! Remember to roll instead of landing face or hand first. >multi-day eventDepending on the distance of those events and you doing all of those events: back-to-back long runs. E.g. if a 100k: 50k on Saturday, 21k on Sunday before taper. There is one I know of that has a 50k on one day, 50 miler the next, and the final day is a half marathon. Doing b2bs is essential for this because of the very nature of b2b ultra race distances.
>>76910694run up big hills
>>76911095>I went running>I hurt my lowerish back kinda its tight>wtf how come nobody on 4chinz diagnosed my vague condition over the computerbuddy go see a real physical therapist if you want advice other than foam roll/ lacrosse ball/ spam whatever physical rehab exercises and stretches you guess are relevant.Sometimes my lower back gets fucky because I've been too sedentary, although I run 3 times a week nowadays—I've actually had really good results putting a handball against the wall and really getting into the spinal column/pelvis. Putting it on the floor seems like too much pressure for such a sensitive area. But you know idk. Maybe what I've done will even hurt you if you're not careful, what do I know.There's really only so much a weight a smart person would assign to free medical advice solicited on a shitposting thread on an underwater basket weaving forum for neet incel schizo autists retards, okay?
>>76898355lol stfu
>>76912183honestly doesnt matter unless you run large amount of miles but if youre like meand rooning like 80 miles a weekjust not garn feel cash rooning 8n the same shoes every single day
Chicago Maratroon lotto is today
went to Spain for a few days. no grass to run on over there. achilles sore now from running on the roadsgot some good hills done. don't usually run uphill
>>76911828First pass advice is all i wanted, nigger
>>76898321The foam compresses when you run in them. If you rotate if gives them time to decompress. Sounds silly but it's true and will really increase the longevity your shoes.
>>76913971In Yurop use https://www.wikiloc.com/ to find trails.
>>76913980I looked on strava for good routes. The only trails were proper mountains. I went up one of the days and it was a good hike up to 900m elevation but not good for running.
>>76913980man that's a very good website on first glance. will be using that
Will a fitness tracker actually help me understand my body or will it make me gay.
>>76892966>blasting your sweaty asshole with water in the shower after a long runname a better feel
>>76892966I want to get faster. Tell me all the things I can take or use to be a faster runner. Gear, supplements, etc. I want it all
>>76914712There are two ways to get faster: run longer and longer runs at an easy/moderate pace, and do intervals where you run X distance and alternate busting your ass and slowing down to catch your breath. I got to a 90 minute half marathon in October by doing this for a couple of months after a summer of slogging it at 7:45-8:15 minute miles
>buy high quality running shoes >knees pain goneit was that easy huh?
>>76915057>high quality running shoesdoesnt existthey are all made by the same bangladeshi sweat shop workers
>>769139292:50, 2:55 qualifying times. wtf.... You can call yourself nonbinary and qualify with 3:25 but that's still sounds so hard.
Bros its actually officially over for this season 20cm snow i cant run now :((( i was trying to juice the waeather for a few more runs
I think I might have damaged my skull
>>76914587When your at mile 22/26 and you feel that big blister under your toe pop.
what are you running from, anon?t. running from my fat and crippling anxiety
When you guys run outside at night, do you wear one of those little lights?
>>76915721I wear a reflective work vestwith a reflective work vest you can run anywhere you want, he said to himself out loud
>>76915721Depends on where I run or hike. I always wear reflective wear and a head lamp even if I'm on a trail with no vehicle traffic. However, if I'm running in a place with traffic, I have a visibility vest with bright leds that blinks. Blinking is important as it grabs driver's attention more than just a standard light. It's why when I do my night bike rides, my tail light I have blinking.
>>76915721Trail running in the dark is kino. Primal stuff. It reminds me of riding a motorcycle on mountain roads you're always going as fast as the limited visibility allows so in a sense you're going all out. Would recommend.
>>76915846hmmi did some roons on a forrested path along stream recently and was nice. just easy rooningbut i really dont like whta you describe the idea that lack of visibility limiting speed
>>76915721depends where you are i guessi run in urban areas mainly so its just completely unnecessary imo like ive seen people run on lit streets with a headlamp but its just fucking ridiculous. dont need it on a sidewalked street.
>>76915245>Exercise with foot impact>Opposite side of body damagedTell us more m8, could be a good story in this
>>76915936The long story is I pulled my hamstring running (it got very cold suddenly and I wasn't expecting it, and didn't warm up enough)So I couldn't run for a while. I decided to try lifting weights again, just some dumbbells and kettleballs, nothing too serious. I just went to my apartment building's gym in the basement. I did a couple sets of squats, and then felt very light headed, like I might faint. So I sat down for a few min, and started walking back when I felt better. Then I woke up on the floor of the hallway. So I sat for a few more minutes, then got up, walked to the elevator, pressed the button, and then woke up on the floor. One of those times I hit my head because there was blood coming down (luckily didn't get it anywhere else, that I could see). Head didn't really hurt, but a few days later it started to, and it's been hurting sporadically ever since. That was like 6 weeks ago. I still can't fully move my right eyebrow. I also have a scar above my eye.I don't lift weights anymore, just run, even if it does still hurt my hamstring
>>76915948Uhh you might wanna get that checked
>>76915962Eh, even if it was a concussion or skull fracture, nothing they can do now. Besides, last time I went to the doctor with an issue (my groin hurting when I run), they said they couldn't find anything wrong and it's probably fine. And tbf they were right since I did a HM a few months later
>>76915948vax status? tell that whole story to a family member who isn't suffering from a neurological condition like you so clearly are
>>76915968Yeah I got vaxxed like 4 years ago...But I had fainting spells before that too.
>>76915057I did a few runs in my gym shoes and now my legs hurt. My gym shoes are a nice pair of Adidas running shoes. I used to think all shoes are pretty much the same but it's really about getting the ones that suit your mechanics.
Got roped into to joining my old running club. $250 for the year. Doesn't even get you any race entries or even your club kit. Game's gone. At least they own their own track and gym so there's that.
>>76892966Tried to run again yeasterday. It was the 2nd time after a 5 month break. I wanted to get 7 miles but I only got to 5. I'm on a cut right now so should I not get my hopes up real high for running until I can adequately fuel myself? Also any sock recommendations?
I'm up to 60 mpw. Any advice on including weights too? I'm feeling totally exhausted 24/7 right now.
corr claudia hollingsworthshes so cute bros
I am coming to terms with not improving anymore.I literally have no Zone 2 when "running".Whatever
8 min miles is slowly becoming my zone 1 pace (126 bpm is 59% of my max heartrate)
>>76917273Do what you want. Just have fun.
>>76917273you need to shock the body
>>76917013>I'm feeling totally exhausted 24/7 right nowprobably training too hard already then. I do gym sessions after easy runs. But I wouldn't do them if I was exhausted.
>>76917273If you are not that fit then anything will make you faster. Don't be worrying about zones. Just get consistent training in. Sometime go easy sometimes go hard. If you need to walk then walk. And be patient. It takes time to improve.
>>76917568Have been running for a full year now.I have no zone 2. It's either fast walking or the moment I switch to running movements my heart can only switch into the 2nd highest gear, which is around 160bpm.Max out at 184bpm when sprinting. When training hard, I will average 170bpm over 12 km."Easy" runs for me is around 160.
>>76917585You are fit enough then if you are able to run 12k. So the problem must be with your training. Try something new if you have been doing the same things all year.
>>76917585how much are you eating and drinking before and during your runs?
>>76917600Drinking enough, eating?1 slice of bread with some butter and jam.
I have to say, I run about 25 miles every week now and, thinking about it, I really don't give a flying fuck that such and such had to walk 5 miles every day to the one room schoolhouse in 18XX. Feels good.
>>76917548What? You should do your gym session first then run. The easy running helps with recovery after a gym session.>>76917702But, anon! They had to do it uphill both ways in 10ft of snow!! And they liked it!
>parkrun today
I can run short distances well without issue, but runs longer than 10km then I get pain in my hips, why?
>>76917727yeah pal just go for a run after doing heavy squats. great for recovery.
>>76918055because long rooning is hard ans it takes time for your body to acclimatisei was exact same when i used to do like only 15 miles a weeknoe my mileage is quite high rooning that distance feels like nothingon my bodyjust takes time
wtf is wrong with my toe?it hurts after a run now, but i'm pretty sure it's not ingrown, i can still pull up the nail on the right side.something is wrong about it
>>76918614maybe cut your damn nailshily mf
My Polar H9 stinks like dog shit. I shower with it after every roon and wash it with my laundry so it should be pristine. The smell is coming from inside the strap's sensor, even after I've just washed it and is so potent that I can smell it while rooning outside. Any suggestions?
>>76918614just bite off the white bit
>>76918637I scared away my crush with a stinking watch strap I was unaware stunk once. Still want to kms 20 years later
>Haven't rooned more than 5~6km since starting after a 6 week absence>Did a 10km today with flying colors We are so back
>>76915721was hoping to wear picrel, but holy shit this thing is a crinkly piece of shit. Also it's loose in the waist but the liner is too tight at the same time. Love the idea of the floating ass in the dark, but had to return it.I just use a headlamp and a red blinking thing on my watch. Also most shoes reflect and I try to have like orange/white/neon colors on.I think I'm fine because I can hear/ see shit coming from miles most of the time (no music for me)So far so good, no close calls either.
>>76918637I guess some gunk got into the battery cover's seams? Maybe carefully open it, remove the battery and use a qtip with alcohol or something to get whatever crust there is out?I heard people often get damage on the things after replacing the battery though, maybe vaseline the rubber too dunno if that would work.
>>76918675love this feel ggs anon
>just bought an actual pair of running shoes (skechers but still)>want to roon>raining
I just bought a pair of women's shoes.I feel like I've unlocked a cheat code, they were so cheap. $90 AUD for a pair of Gel Kayano 31s is insane, I bought my old pair for $280.Why aren't more people doing this? You can just look up size conversion charts online.
>>76918055Could be an IT band issue. The longer you run, the more stuff rubs, the more it gets inflamed. Like >>76918564 said you gotta build up to it. But doing some hip/abductor/core/glute exercises to strengthen the area and stretches to gain flexibility can help speed up the process
>>76907900Just gotta spend time building durability man. The goal is never no pain its manageable pain. If you just rest every time it hurts your body will never adapt
>>76917585Bro im a 88 minute half guy and my HR is in the 150s after a few miles at 8:30 pace. Stop trippin about HR
I hurt my leg doing a park run a month ago and it's still not better I'm just sitting here getting fat and losing fitness waiting for it to recover ;_;It was a crap place for a park run, overcrowded with a narrow path so you have to keep dodging and taking over people but I think I did it from landing awkwardly trying to dodge slippery mud on the track
>>76919125Go swimming if you can, or find an elliptical, if you're able to continue lower impact cardio you won't gain weight
>>76919130I tried swimming the other day but that made the pain worse and crippled me for a day. Don't have a gym membership either but I might have to at this rate.
fresh>>76919199>>76919199>>76919199
>>76919125ChatGPT is really good for physio stuff, if you describe your symptoms he can usually give some pretty good recovery tips.But either way, you should start strength training. To both recover from this, and prevent it in future. I can give some program advice, but it'll depend what equipment you have and whether you're willing to get a gym membership.
