>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.png (embed)https://i.imgur.com/qNJIy.png (embed)>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: >>76919199
I have run out of songs to put in my playlist, I have like 50 already (mostly nightcore, drill/rap music, party music and teenage white girl pop music)help????
>Dyel General
>>76937559if you can even stomach that trash there's no way I'm giving you my music
>>76937559banger but 190bpm sadly https://www.youtube.com/watch?v=KRtxg-OXjIs
>>76937660>my musicyou didn't make it loser
Hey guys I just started walking 10k steps a day about 3 months ago. Any advice on beginning to run? I bought some Topo Auras and they fit well and are very comfortable. Should I just try the couch to 5k program? Any advice for a 35 male beginner? I'm 175 6' if that helps. Trying to get to 10% body fat
>>76937708Couch to 5k will probably be too easy since you are not heavy and have done all that walking. Maybe just try to jog an easy 5k and see how that feels.
>>76937699That's so funny how you took the word that means one thing and used it to mean something else.>>76937708Yeah go ahead and follow it. Even if it's too easy for you, I would just take it slow anyway, that way you can start learning about your legs and doing your strengthening/mobility exercises which will prevent injury.
i ran for the first time in a long time this weeki am a father of 3, electrician. 185cm, havent weighed myself probably around ~90kg.yesterday i did a quick jog around the block, about 400m. felt ok. took me about 2-3 mins. this morning i felt ok, so i went a bit further, 1km. 6mins37. gonna have a rest tomorrow i think. sheeeit
>>76937752you've gotta SLOW THE FUCK DOWN anon, did you at least take some gu with you or buy some alphaflys? This running life is no joke anon, it can take your knees
>>76937761bro chill it was just around the block, just a quick km to see how my fitness levels are. i mean i appreciate the feedback though.limiting factor today was the lungs co2 tolerance, not my knees. calves were a little pumped afterwards but I think i was a little on my toes. I'd like to work up to this kind of pace on longer runs, but my next few are going to be slower and longer.
>>76937752this is how it's done. none of this fannying about with couch to 5k bollox. just get at there and run. then recover and run again. it's not complicated.
>>76937773if you think about it, couch to 5k program is just an interval workout regimen except instead of [jogging->running/maybe sprinting->repeat] it's [walk->jog->repeat]
>>76937559https://youtu.be/mgpEdyGWeug
Eh, not sweaty enough.
Should I run 20 miles tomorrow morning or tomorrow night? I am always looser at night and my heart rate is lower. But my marathon is in 3 weeks and it obviously starts in the morning.It is going to be 80 tomorrow at noon.
>>76937752>felt ok.Too fast. Learn to zone 2.
>Had to walk more often than usual the past two days, only like 4-5km combined>calves feel more of a workout than any time I do a 5-10km roonWhat is this phenomenon?
>>76937548MEINE GOTTEUHHHNEED TO SNIFF DISS
today. I will run.
I ran on the treadmill.
>>76937548UOOOOHHH SWEATY FEMALE ASS UHOOOOH
running is for cowards real men stand and fight
>>76937548>/run/troon/run/ – Running General – Greasy Ass Crack Edition>Greasy Ass Crack EditionFinally, a good fucking thread
>>76937565Seething fatty
>>76937559>50 songsso like 5 albums?
>>76937984you're not my fucking boss
>>76937752keep your cadence below 170. +170 is for athletes and you are not an athlete
>>76937708Yes, i would recommend c25k. Take it easy, as others said already. Run intervals should be light jogging not all out sprints. And if the program is too light, who cares its only 9 weeks or something.
I only run in intervals, even on my easy days.
I think I need to take up jogging because the cramp in my midfoot won't fuck off for long.
>>76937548HHOOOOOOOOOOOLLLLLLLLLLYYYYYYYYYYYY
>>76937559You're not gonna like it, but you should listen to the greatest album of all time
>lay in bed>heel stab
Imagine getting that sweaty even before the start.
>>76937548does she have no shame whatsoever? I can see her cheeks
>>76937548SWEATY ASS SITTING ON MY FACE SMELLING ASS CRACK WITH MY NOSE LICKING SWEATY PUSSY WITH MY TONGUE
>>76938491It really depends on personal running style. For example I have ~160 SPM on my easy runs and I run those with guys who have about 170. Also high cadence helps with injury prevention.
>>76937548Did a 12 mile zone 2 run in 1:50. I have no idea if this is good or bad for being able to run a sub 1:40 half in 8 weeks, but something tells me I need to be able to the 12 miles is 1:40 to have a shot
We'll get sub 16 next time
Someone made fun of me saying that I was "running like an old man" when I was a teen and it somehow stuck with me into adulthood, enough that I'm too self-conscious to run. I still don't know what running like an old man even means.
>>76939189Race day you’ll get fresher legs after a taper, a little adrenaline boost, pacers, maybe race day shoes, and I’m guessing a better diet in the lead up to the race. Depending on your course today vs race day and things like stops/traffic it could be better or worse on race day I don’t think 1:40 is out of the questions at all. My last full I did a 20mile run at 8:22/per and ran the race at a 7:23/per so a full minute faster. And the course was way more hilly.
>>76939397means do your rehab exercises because your form is fucked
>>76939397i still wonder occasionally if from the outside i look like im running like an old man
>>76939397If you want to look young, just straighten both arms behind you in a V shape
>>76939397run on a treadmill and have a look in the mirrorfix anything wonkybut you probably look just like anyone else
>>76939533regularly see woman in early 20s pounds the deck on the treadmill while running trying to get in shape. Should I risk a casual comment totry to help, or will it be perceived as mansplalining of course?
>>76939397probably somethin like this. should re-do this better later
