>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: >>76948787
>>76963147>/troon/ Running General - Auschwitz maxing edition
can someone tell me why these running threads are filled with underweight closeted trans women
>>76963313Because all the overweight closeted trans women are in the powerlifting thread.
>>76963313Op is literally kekke the trooned out wog
>>76963676why do I see you spam this everywhere. I don't know what it means
>>76963313Because running as anything more than ancillary warmup exercise filters roidtroons bigly. The troons in here are all svelte and otterish.
>>76963695you never really understand, you just get used to it
Klok
>>76963083Stretch your achilles and calves out like 3-4 times a day even on rest days. They're probably too short so your tib is getting overused from fighting against them to dorsiflex the foot. So it gets overpumped and you end up with compartment syndrome issues.
got 1000km done anyway. we're trending upwardsvery good fitness year. did 4500km cycling and a lot of stuff in the gym as well
>>76963147make sure to run and make sure to Lift weights and its nice to see japanese east asian men fuck blonde white girls, brunette white girls, ebony blac9k girls, ginger white girls, asian girls, brown girls, latina girls, mixed race girls, and etcc
>>76963147So how many miles did you all run this year? I got to 650 this year. Goal will be 1k next year
>>76964105Beat out the previous year by about 60 miles. If winter weather cooperates and my hip stays healthy I think I can get 1500 this year. Wildfire smoke was bad this summer too so hopefully that cleans up this summer. Planning a 50k and marathon this year.
>>769641052,990
>>76964105575Started the year way late because of a lingering injury from last fall. Then got injured again this fall lol, cold weather always fucks me. I'll probably do four more miles tonight and then that will be it.Total runs: 121Average: 4.76 miLongest: 13.1 (the hm in Sep)
Got my first sub-20 5K today, pretty pleased with my progress considering I've not been terribly disciplined. Gonna work on my 10k next year.>>76964105639
>>76962152My c25k looked like this (each day I just ran as long as I could without stopping, extremely slow pace barely above walking speed)>day 1ran 3 min>day 2Ran 8 min>day 3Rest>day 4Ran 20 min>day 5Ran 24min>day 6Rest>day 7Ran 26 min>day 8Rest>day 9Ran 35 min>day 10Rest>day 11Ran 44 min (achieved my 5k here)My legs still start burning 30 seconds into a run, and I start gasping for air about 5 min in. I can just keep going despite it now. Day 15 currently and I've l lowered my 5k time to 38 min, hoping to get below 30 min soon
Damn, I went for a run with my new jacket, and it was cold out, but it kept my body heat in really well, and now I'm all sweaty and gross, even more than on a 90F day
>>76964564What type of jacket? Jackets can be tough because if they have any type of waterproofing they keep water out but also in (same thing happens to goretex shoes). Depending on how cold is cold for you, the key is to layer. Tighter base layer with water wicking. Warmer/thicker layer to keep warm in, then a wind layer.
Well /roon/ I did my intervals today. Got home like 3 hours ago and snot is STILL gushing out my nose and I'm sneezing and hacking up phlegm like crazy. What's happening to me?
>>76964572It's this onehttps://www.rei.com/product/249537/rei-co-op-swiftland-windshell-running-jacket-mensIt's very lightweight, and yeah it basically did what you said. I did wear 3 layers. I was fine during the run, but after I got home it felt like I was in a cold swamp.I bought it for the waterproofing since it rains all winter here. Though tonight it was actually clear and I could see stars.
>>76964105It's more than what've been doing for the past few years, but I was doing other things because I was taking a break from running for many reasons.
phwoar shes so cute bros
>>76963147YikesSup dogs
>>76964749I'd let her sit in my lap and pat my hair if you know what I mean.
>>76964796over my dead body
What is the rooner's physique like? Not pro or olympic level but like a normal marathon tier /roon/er. Just a normal skinnytard or noticeably /fit/?
>>76965174
>>76965174It has changed in the last few years because most people do some form of hybrid training now and have a bit of muscle. And since the boom in running popularity (and hyrox came along) a lot of people have come to running from a lifting background. You get the pure running nerds who are skeletons but also have guys 10-20kg heavier and running just as fast.
>>76965174A lot of 36 year olds that look 17
My slow mate did a 10k. Looks like pure suffering. Who was saying slow lads race in zone 3.
I run once a week on the treadmill. Is this enough to earn me the benefits of being fit? I don't want to buy shoes and watches and time myself and be all autistic about it like you guys
>>76965214What's the point of running 6 hour marathons? I get that there are people who want to say they ran a marathon or just rush it but it sounds fucking awful to go for 6 hours with 0 of the stamina needed for it.Don't see myself ever attempting a marathon if I am not expecting a sub 4, the time on feet sounds horrible.
>>76965275Running on a treadmill is autistic. And no you will never get fit.
>>76965271what
>>769652946 hours is walking pace surely. It would take more effort to try to run at that pace. You'd be dragging your feet.
Eh, way too disgusting. Eat a burger, you dumb bitch. She's the worst looking of all of OP pics.
>>76965214>CIMI read this as cum in mouth every time. Why the fuck would I know what that's supposed to mean lmao.Also why do rooners want to "burger queen"?
>>76965271I did 10K too this morning, I'm also slow.I did intervals and afterwards since I was close to 10K in less than an hour I said fuck it and sped up a bit, got to it in 59m30s, so that's nice. Average bpm 162 though.170 average on the 800m intervals themselves at about the same pace as your mate.Kinda happy I got it before 2026 ig but that wasn't really a goal.
>>76964105364km.I started running in September. Only counting when I only ran and did zero walking.
Been rooning for a while and I'm starting to turn into a skeletor, bros. I need to hit the gym ASAP
>>76965344You’re a casual then. It’s a big event and it’s well known. Something like 50 guys hit the Olympic qualifying time of 2:16 or better this year
>>76965443burgercentrism lmaoI just looked it up and it's not on the important marathon list. It's about as international as IHOP.
>>76965472Ihop is in over a dozen countries. Do you know what international means?
remember to run today AND tomorrow to get the seasonal garmin badges
>>76965496AND lift
Shin splints right.Hamstring cramp left.Here comes Igor.
>>76965412Good session lad. You make quick improvements with sessions like that
Happy new year dogs
Fuck off Garmin I'm running tomorrow
>looking for advice in specific pains>every advice is to just so see some specaltiy doctor and do physical therapyWho the fuck has money like that? Even so any place you call is gonna be months out because why wouldn't they be?
Tomorrow I’m gonna try run for 20 mins
>>76966754just go slower, increase cadence, take shorter steps
>see some pain relief cream somewhere>it was either recommended here or on r*ddit I can't remember>can't remember the name or really anything about it except it being stupidly expensive on their site but not amazon>crawled through amazon history with no joy>asked AI with no joy>searched all over reddit and google trying to find this shit>nothing>crawl through my search history>manage to finally find it>Balmorex Pro>never believed pain creams worked>don't see any use for it>still had to find it becasue I couldn't remember the fucking nameAnyway, any of you guys ever use this shit?
>>76966784I may have been unclear. i saw it weeks ago, forgot about it and then it randomly popped into my head and then when I tried to hunt it down.
>>76966758why not now?
>>76966758Best of luck anon, start the new year off right.>but it'sNobody cares, don't ruin the moment
>started running not too long ago (mid november)>run today was 4.5 (4.47) miles in 48 minutes>keep thinking a 10k is just over a mile a half from what I did todayI could do it, I really could just keep running a bit more, maybe some walking but I could totally hit that 10k.
Should I skip leg days in order to focus better on my running. If I wanted to maximise running over size this year, what leg routine should I follow in the gym, or should I just skip it completely.
>out running>need to take a break>start walking>everything fucking hurts>legs feel like jelly>start running again becasue i don't knwo what else to do>legs feel fine>all the pain goes away>heart is begging for mercyGuess my heart will have to learn to deal
>>76966758Based, good luck. Tomorrow I’m going to try to run 20 km. It’s going to be my longest run ever if I pull it off
>>76966784I use this
>>76966845I used to skip leg day for this reason, now i just do a light one. I don't barbell squat or deadlift. I do RDL and squats (or leg press) and lunges with dumbell because ai said this will improve my roons with less injury risk
>>76967080adding to what I said: I have had slight problems with my lower back in the past especially from barbell squatting, which is why i avoid it. But in general, I would suggest not totally skipping leg day because it is helpful both for roons and general strength
>>76967080What if ai is secretly plotting your downfall?
>>76967080Thanks guru
You guys need to take the hex bar pill
Jogged to work (and around the area since I arrived early)Jogged on my lunch breakJogged home after clocking out30k steps todayPretty good, will try this 3 jog routine again tomorrow, or maybe I'll chill during lunch and do 2 jogs. Would still be good.
>>76967471>30k steps todayHow long did it take in total?
Looking on strava and seeing all the lads out running today. Some even racing. Rest day for me. We begin tomorrow.
>>76967080I take an off season from running where I focus on strength in the gym. I am still running all the time but it's mostly easy runs building a base so I don't mind if the legs are tired from a hard gym session. Then I will switch the focus to running and start doing intervals and tempos. The gym sessions remain but are lighter and less intense. When there is a race coming up I will drop the heavy leg days completely. Sharpen up for the races. Race a few times then it's back to the base building easy runs and heavy gym sessions. Repeat this 2 or 3 times per year depending on race schedule.
>>76967080AI is actually correct for once. I'm surprised. Those are the exact exercises a rooner should do on a minimalist leg routine.
>24 F outside>windy as fuck>gym is closedguess I'm suffering outside today
>>76963147>>76966326Garmin are so expensive bros. I just want a watch with gps, heart rate tracking, 1 week battery life, with the ability to upload custom workouts (e.g. 1.5km wu, 6x(400m @ 3:90/km, 90s rest 90s), 1km cd) or press a button to manually mark laps, strava syncing and hands free calls so I can keep the phone in my pocket. Paying for a Garmin watch that is as expensive as my bike sounds like a steal.
>>76967074Well I failed for the worst possible reason. I had stop after 17 km because my cock was hurting. Turns out my underwear somehow chaffed it so, so bad. My cock is so painful and beat red. No jerking off or fucking for me for probably a week or two. What a way to start the new year. Fucking hell
>>76968200Garmin 55 and 155 are cheap. There’s always Coros too
>>76968208>Garmin 55 and 155No hahds free calling so no. Only 570 and 970 are an option and they are expensive. >corosI admit coros apex 4 looks nice and it has a fair price in comparison. Sorry I can't live without hands free calling on my wrist and I really want the lap button for tracking my roons.
>>76968215>I can't live without hands free calling on my wristbizarre requirement. if you're being that fussy then you gotta pay for it
Out of curiosity why don't you just get an AppleWatch SE?
>>76968321I like my garmin
would rucking with decent weight (25lbs or so) around hilly forest with light dumbbell shadowboxing be a good zone 2 substitute?
Ran my first 10k today. Does it still count when halfway I rested inside our finest church to pray & read a chapter from the bible etc the whole brake took 30 minutes
Still sober! Only 1 bad night since I left my cozy job at the brewery 3 months ago, and also I had a beer during Christmas with family but I don't count that. Running does the same thing for me, I realized I'm a drug addict. Which is refreshing because running is free drugs!
>>76968796Proud of you Mr. White
>>76968215Hands free calling is a weird feature to want. I upgraded from a 165 to a 970 for the dumb little LED light on it and better battery life especially when using it to stream music to bluetooth earbuds. No way I'm going to talk to a watch for a call. The audio quality is going to be really bad almost guaranteed.I'm not sure if I would have bought the 970 again, the 965 or 265 would have probably done everything I wanted actual sports wise for me. The light does get a lot of random use during the day when looking for shit.
>>76968205And it took you one or two hours to notice that your dick hurts?
First roon of the new year. I was a bit nervous about going on in the cold (30F) but it wasn't bad at all. Running in the cold is so much better than cycling.
>>76968774you just gotta add the 30 minutes on to your running. at least it will be easy to beat next time.
Tendons behind knee bit sore lately, but I've only just started rooning. How long does it take for them to strengthen up
>>76969484True enough but also we went from having no snow yesterday to having 20-30cm of snowfall so I had to be careful increasing mileage with the rougher terrain as well.Kinda loving running in the snow
>>76969130No that’s the thing, I noticed it earlier but I was having such a good run I didn’t want to stop. I was so sure I was going to do 22 km easily. I was trying to adjust myself along the way but it wasn’t working. But the pain got to a point where I had to call it anyway. I need better underwear and Vaseline on every run. Because I can’t let this happen again
My family has a history of fucked knees. What should I do instead of running for cardio?
>>76969818running but stop doing it if your knees start to hurt
nice quick junk miles troon
>>76969818running but get some decent shoes
Does slow running really help?I don't believe it.
>>76969916it apparently does help performance if all you do is run and you run for 1-2 or more hours each session and do several sessions a week. it is also advised for beginners to reduce the likelihood of injuries. Not sure if it will benefit casuals as much
>>76969916believe it!
>>76963147that physique is why i used to think exercise ruins women
>>76969943ok plastic gooks poster
>>76969916Depends. If you’re just running slow for all runs? No it’s not really going to help you get faster. But if you’re running slow to build a good cardio base, adding things like strides after easy runs, tempo and threshold sessions, and fartlek, then yeah it’s going to help. But you’re going to need weekly mileage of at least 30 miles, generally speaking
>>76969818running but cut your legs off first as a precaution
I went running along the bunny trail today and saw like 9 buns.
>>76969916I do easy runs 3 out of 7 runs per week.2 speed workouts, 1 medium distance progression run, and 1 long run. The “just run slow” people you see online are either miscommunicating or just lazy and trying to justify not pushing themselves. Use easier runs as a way to recover from the hard and long runs. The hard and long runs are what actually make you faster. Not “Zone 2” slop
Supps for sore knees. A friemd recommended epiitalis but think i might just try out taking fish oil. Knees fine when running but sore for a couple days after rooning
>>76969818Elliptical cross-trainer
>>76970727fish oil is good, also eat enough fruit with vitamin c and maybe consider eating sardines instead of the fish oil so you get like collagen n shid and vitamin D and choline and vitamin A.
>>76970752are gud
>>76969916For most of your runs? Yes. It's called building your aerobic base. That doesn't mean you shouldn't do hard runs as they will net you speed as well. Going slow all the time doesn't make you fast. You ate building the foundation but leaving it at that if you don't do speed/hard runs.
>>76969818Swim
first run of the year in the books
>>76970873I hope they were junk miles, anon
>>76970896definitely. first run in a week because injured ankle so hr was well in the junk zone
>>76970930excellent
Any good mobility programs? I see this little faggot on my social media saying his program is the best to strengthen tibs and calves and shit, but it's like $40 a month.
>>76970945Unlimited supply of free programs found in your search bar of choice
Only run at 5am now because I don’t like being passed
>>76970873Mine.Half zone 3 and 4, says watch. But there's more of the 3 and less of the 4 every week. I'll get down to 2 some day.
>>76965436Yeah, most of my life fucking sucks dicks but it's nice seeing the pace and heart rate getting slowly better over time. And also spending a couple hours outside each week for sure.
Cut my jogging by 50% and added in jump rope and kettlebell in alternating days and my jogging improved instantly. Also i was going at too fast a pace. Feels good to make progress in the cardio area for tge first time in a while after focusing on lifting so much. Im also never bulking intentionally again.
>>76971333How do you tell when your pace is too fast?
Fatfuck here, can I just start sprinting? or should I do a few weeks of pure jogging first?
>>76971444Why would you sprint? What's the point. Speedrun to injury?
>>76971459I just like the adrenaline
>>76971444science isn't real whoever told you that you can get two hours worth of training in ten minutes is a false prophet trying to sell you shitcoins or whatever the ads in their video were
>>76971463do whatever you want man but sprinting for adrenaline as a self proclaimed fat fuck is just stupidlikely to get injured and make minimal fitness gains
>>76971364I thought something was wrong with my lungs cuz it felt like i was sucking air through a straw at a half mile while jogging. But completely fine while on any machine. Slowly realized that i was running faster than i thought. Used to chuckle at joggers slowly shuffling. Now i can run with a consistent pace without needing to stop to catch breathe. Now im consistently pushing myself on further distances.I have also started resting a few minutes after my lift before jogs which i had not been doing.
>>76971444Sprinting is also likely to make you gain weight by making you hungrier
Nice, another typical 11km of junk mileage.165bpm average even though I tried to go slow.It really makes sense to call them junk mileage.1310 km of running in 2025, most of them are junk.Logically I have not improved at all. Heart rate still shoots up, end speed is still the same slow, cannot hold a faster pace.I just run for the sake of suffering.
I ran two 20ks last week and my middle toe hurt afterwards but now it doesn't hurt but its all purple under the nailwhat's the meaning of this
>>76971552Just a tiny bruise, could be nail hitting the top of your shoe or something. Nothing serious.
>>76971364talk test or heart rate
If it's below ~60 degrees F my neck/throat become extremely cold after a couple minutes of running and never warm up. After 20 minutes or so my ears become numb and feel like they are going to fall off. Is this indicative of any other issue? I've seen people say they wear something around their ears/neck when it gets close to freezing outside, but nobody seems to have this issue at warmer temperatures. Am I dying/any idea why I'm dying?
>>76965271You are literally retarded brother. Zero reading comprehension, not even worth engaging.
>>76971995Why would they warm up? Your neck muscles aren't being worked when running. Same goes for your ears. I wear a hat/gloves/shorts/t-shirt at 0C. Your legs and core aren't really an issue mostly in the cold but your extremities don't get free heating from working out.
Went jogging for the first time in a long time todayIt was cold but there were other new-years-resolutioners out running tooI'll try to do it again. Let's see if I can make that happen
>>76972406Oooh that is why I saw so many running today even though it’s heavy snow
>>76971995If you only spend time outside to run, you might just be used to inside temperatures
>>76971971>talk testSaid high to random black guy i jogged past this morning i swear responded in swahili but maybe he was just winded.
GF just broke up with me. Time for some misery miles.
do you not get embarrassed when going slow I always feel everyone is like “look how fucking slow that guy is”
>>76972568no way bro...what happened?
I cope by thinking even if they're thinking that they don't know if I've been running for 6 hours straight, or am just warming up or resting between intervals or why am I so slow so they shouldn't be judging, even if they'd be right to think I'm slow.
>>76972714do you think that when you see other slow runners? I don't. doubt many people do. and anyway who cares. It's like when people are scared to go to the gym because they think the stronger guys will be laughing at them. nobody cares. nobody is paying attention. just do your thing.
>>76972714Anyone with experience knows that good runners do their slooow roons slooooooooooow. The slower you go the more you look like a rooning expert.
>>76972714No I’m way past the point of caring about what others think of me. Maybe when i was 18/19 i would’ve
>>76972714For me it's the latter part of the run where you're mostly tired and going at a 7/10 effort but you gradually creep up to someone slightly slower at 6/10 so you have little choice but to go 8/10 or stronger for a to overtake them unless you want to breathe down their neck awkwardly for 5 mins>>76972568Sorry pal, better for these things to resolve at the very beginning of the year to drain out the misery. 363 days of goodness to come
Every single time a middle aged white woman passes me, usually going downhill on a bike, they comment on how fast or "speedy" I am. Most people don't say anything, other runners just nod or wave, old dudes sometimes say something positive like "lookin good" or give thumbs up, but middle aged white women invariably say the same thing. Why are they like this?A) They want to fuckB) It's their motherly instinctC) They're patronizing me for some other reasonD) They're being passive aggressive about me being in their wayE) All of the aboveF) None of the above
>>76972715"I'm going to be busy with residency, and I just don't see us going further. I had a good time with you though."
>>76972714Just always assume the person running faster isn’t running as far as you. Works every time.
>>76972878fucking brutalwhat the FUCK
>>76971717kay thanks
>>76971488yeh cos sprinting is making them put the food in their mouth.
>>76971499>11km of junk mileage
>>76972878ahhhhh. that ole chestnut. i've seen that happen so many fucking times. 'It's a new phase of my life I want to start fresh'
>>76972858What the fuck is wrong with women?Men will always smile and say g'day. Walkers, joggers, (not cyclists, fuck them), guys with dogs, kids, anyone. But women will jog straight past you, and won't even make eye contact. Is it just because they always seem to be running way too hard and they're focusing? Or are they just unwilling to even smile at someone who's sharing the same hobby as them? It's not just for men either, they're like this with each other too.
tib raises are goated
>>76972735I can confirm, I do laugh at beginners in the gym and I text my wife about them.Like this little Indian sheila the other day. She goes to the pendulum squat, looks at it idly a bit, then loads up 10kg. I think "damn, that's a bit of weight for her, I wonder if she'll hurt herself". But then she starts doing these absolutely ridiculous little quarter-reps.Nobody cares if you lift light weights or run slowly, but we care if you do it with obviously bad form. We notice your overstriding, vertical movement and heel striking much more than we notice the speed you're running at.
>>76973073wait until you try heel walking backwards and forwards to failure
>>76973069because you're so secksy that they consider you to be completely out of their league and they know if they make the slightest contact with you they'll get all 'girly' and embarrassed and go bright red and potentially trip over and make a fool of themselves i.e., spaghetti will fall from their bra. it is tough, but beauty comes at a cost, anon.
>>76973069Theyre worried you will think smiling or talking to you will make your incel ass think she is attracted
>>76969916Running lots of miles helps and running hard interval workouts helps and the only way to be recovered enough for the threshold or VO2max workouts every 2-3 days is to run the bulk of miles slowThis is the basis of every endurance running training plan
A properly executed snow roon
>>76973078Quarter squats are better than full squats for distance runners
>>76973683>t. Twink
>>76972714I actually enjoy running slow as it might make others look at me and think HA I could do that.
My best run of 2025 I was running through the city center at like 3am and this guy was just freestyle rapping and he started rapping about my running. I started running in time to his flow and it was really cool.Felt good man.
First long run of the year. Added a kilometer since 2 weeks ago when I'd gotten my previous longest which was also 2 hours, so that's nice. I think my watch's got issues though.
>>76974036noice
>smashed last year's result on the start of year race by 5 minutes
>>76973069I'm more annoyed that like, 9/10 people don't say hello in general, which you know, fine, I don't give much of a fuck.But then when I'm doing intervals and going about as hard as possible and breathing hard, or just cresting a hill and a bit out of breath, suddenly it's 9/10 people saying hello, and if you don't answer you're a giant cunt, of course.
Fuck, I think I ran with my shoes too tight last time
>>76963991Sick push in last quarter anon, grats on reaching 1k. Was most of cycling done in summer?
what's this about saying "hello"?i'm always wearing my earbuds when running so how am i supposed to know that someone spoke to me?
>>76974253I did that this summer as beginner. I was out for 2-3 weeks. Was halting for a week at least. Now I keep my shoelaces probably too loose all the time. Can stick two fingers underneath laces
Shill me a cheap as fuck watch. My budget is ~100 bucks.
>took 3 hours 53 minutes to FINALLY break the 30km barrier by running 31 km in that time frameit was also super slippery because it snowed today, anyways LETS MOTHER FUCKING GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO JUST 11 MORE KM UNTIL I CAN FINALLY SAY I CAN JOG A MARATHON!!!!!!! (also im pretty sure it was 32 km in total because the map showcasing the route i took looks wonky and scuffed as hell compared to the other ones and it felt like I was running at least a steady 7:10-20 instead of 7:30+)
>>76974445Yeah, I do it once in a while when I'm in a rush to get out. It's two days later and my ankle still feels weird.
>>76972842>unless you want to breathe down their neck awkwardly for 5 minsMy least favorite part.Unless it's a hot babe with nice ass. But even then you can't do it for too long before it gets weird.
Do you pop blisters?
>>76974565No. If they're on my toes and going to pop, I just let them pop when running. Yeah it's uncomfortable for a little bit, but then it's over.I used to get cripplingly bad blisters on the sides of my feet though and those I needed new shoes for.
>>76974461why a marathon?why are those 42km so important? why not 41 or 43?
>>76974642aurafarming
>>76974565I did on wednesday and have regretted it since. Then again it would have torn from friction while running anyway. Hurts a tiny bit but I can run on the wound fine.
>started running mid nov>just ran my first 10kIt wasn't fast but I did it. I can feel the blisters starting to form.
>>76974256Yeah I went to Spain for 2 weeks and did 800k over there. I see some of my mates on strava still going out cycling but it just miserable when the weather is shite. Much rather go for run or go to the gym. Haven't been on the bike in 2 months. It does help with running though.
Is this bad for my heart? It was my first run
>>76975673some say that your heart only has a finite number of beats in its life, others say you only yolo once
Never done a race before and I'm planning on doing a marathon in a few months. How much time should I expect to lose from people being in my way/waiting for gatorade at aid stations? It's not a huge race there were only 500 participants last year.(Basically should I expect to hit a goal time at all or should I just roon it with no expectations like a cuck?)
>>76974456whatever 'min is on sale
>>76975673buddy doing running sets to failure over here
>>76974456 Amazfit Active 2
>>76975673Why would exercise be BAD for your heart?The fact is, that this is really your only option as a complete beginner. Once you've been running for a while, you'll be able to start doing "easy runs", which is what we're all spending most of our time doing. That's where you go reeaally slow, slow enough that you aren't breathing too hard. But as a complete beginner that isn't really possible yet, so these max-effort runs are the only thing you can do so far. But don't worry, even once you're more experienced you'll still be doing these faster/harder runs once a week or so. Just keep it up, and find ways to make it fun enough that you'll be motivated to keep going.tl;dr you're doing well.
>>76975796Doing a marathon as your first race is idiotic, especially if you're clearly so inexperienced that you don't even know what a realistic goal time would be. I've only ever seen this level of delusion from Indians IRL, of whom I know three separate cases where they signed up for a marathon with zero running experience and DNF'd after 2 km.
I’ve hit the point where muscle soreness is the limiting factor of my runs, instead of aerobics.Before I would usually run the same amount six days a week (eg 6-8 miles runs, 6 days a week).Now by the end of the week my legs might be too sore to run. Especially if I do a long run.Question how do get back to aerobics being the limiting factor?1. Should I be doing leg strength workouts and will this soreness go away over time?2. Or do I need to start varying the mileage I do in a given day? Eg some short runs and some long runs, then rest.
>>76976159are you eating enough?
>>76976167I think so? I started running to lose some fat. I find running suppresses my appetite slightly and makes me crave healthier stuff instead of greasy food.
>>76976082>Doing a marathon as your first race is idiotic, especially if you're clearly so inexperienced that you don't even know what a realistic goal time would be. I've only ever seen this level of delusion from Indians IRL,Lots of social media that makes running a marathon look like an easy task that can be done in months rather than something that you should realistically have years of experience running before making a serious attempt.People can barely even get into the Chicago Marathon anymore because so many dumb women are signing up to do 7 hour marathons where they walk half the time
>>76976082>signed up for a marathon with zero running experience and DNF'd after 2 kmAt least they tried. Gotta admire the stupidity.
>>76976210Get one of those massaging guns and compression tights (sleep in them). Also use myfitnesspal or similar app to track your caloric intake.
>>76976159This might be completely wrong advice, but I've heard that slow/long runs are best if muscle fatigue is the limiting factor, and the faster stuff is better if your breathing is the limiting factor.
>>76976159run slower
>>76976210gotta eat big to run big, anon.
corr 6.5 tempo todayfelt brilliantwa phwoarin' for hours afta
>>76976481>6.5thas shovin' pretty quick there blud
>>76976159You have to separate the workouts. If you are running six days a week, you need at least one of those to be a recovery run where you are just barely shuffling along. I'm talking granny jog. Most of your other runs should also be slower.
>>76972714Starting the new year trying to roon, This was just my second run, not very fast, not very far but I guess I just need to stick with it and see how far I can go. I start really slow as it takes a while for my knee and ankle joints to free up, something I hope improves as I get more fit.
>>76976737You're running way too fast for a beginner. You're literally running at my easy pace, and I've been running for over a year.
>>76976759Feels like every male beginner falls for that mistake. Woman have no issues starting slow from what I noticed.
>>76976759This is good to know. Thanks. Ill try be mindful of this.
>>76976159Shouldn't happen unless you are training too hard or have suddenly increased training. Run on softer surfaces if possible. Make sure your easy days are actually easy.
lack of sleep is killing me and my runs
>>76977025Have you tried quitting caffeine
>>76977059unironically yeah, i've been caffeine free for 1 month and while i do average higher energy throughout the day, my sleep is still shitit just takes me way too long to fall asleep
>>76977102i take a ZMA tablet and then another when I wake up at 1 or 2 for a piss. I also count random 2 digit numbers between 10 and 99
>>76976220>>76976082Oh nyooooo. I was bullied into it by coworkers. I've run 18 miles as a long run and I was told I'm good to go for marathon distance. I've already budgeted in 5 minutes for an in-race shit I was just curious how much extra time I should expect to lose.
Just used one of these for the first time, did some 9kmh jogging, some intervals and some sled pushing. It was fun and I sweat gallons but I don't know if it can be used for serious regimented training. You regulate the speed with your stride, the further forward you step the faster it goes, so if you accidentally reach a few cms too far it spins out like a hamster wheel and forces you to go way faster. It looks dangerous for sprints which is what I thought it was for maybe I'll change my mind if I keep using it.
>>76977307You have to use it a bunch of times to get a feel for it. Anyway I did 40 minutes on a normal treadmill today. It was grim but less grim than running outside in sub zero temps.
I'm starting to do sprint training, just for the sake of starting out is this good?>1 minute walking>1 minute sprinting >Repeat five times
I hate snow, I can't do sprints when there is ice and snow all over the place.>just do it insideI live in a town of 800 people, we have no gyms or similar to do it in
>>76977462I don't mind the treadmill. I like watching TV while I run, the only downside is that I get way sweatier on it. One day I'll build a home gym with a treadmill in front of a giant industrial fan.
>>76963313>>76963661What if I told you two faggots that you can run AND be strong? Why are the only two people who disagree with this simple concept emaciated plebbitors and fat-maxxing powershitters? You don't have to be a pro athlete to pursue multiple /fit/ goals.
>>76977289That's good then, you're on the right track. I've seen people who are like "I'm going to run a marathon in 90 days and I've never run before in my life" and they're doing 3 mile runs two months out
>>76978399I don't think I'd mind it so much if they were ever calibrated correctly. Don't like not knowing my pace.
>>76978534I've heard this claim before. I am suspicious of it. If the belt was slipping on the rollers it would get hot, feel slippery, make noise, grind the belt down. If the rollers are coupled then the speed is perfectly knowable. Knowing the RPM of something that's spinning and converting that to speed is trivial.
First run of the year and had to cut it short. Legs just dead. Eh, get it next time. >/tri/-generalAny TriFags here? Signed up for a swim class to learn proper technique for swimming. Gonna see if triathlons are as enjoyable as just running. Any general advice?
>take 3 weeks off rooning in December>get back on the train on the 31st>run about 28km since then>pic rel>other foot blistered too, not as big but more painfulGuess I won't be taking anymore breaks
>>76977711Age, fitness level and condition?There's "sprinting" (running faster at the end of a distance race) and sprinting 60m -400m fast. Your suggestion is more like a middle distance session and you won't be sprinting by the end of it - nowhere near enough recovery.What do you want to achieve? Be able to move quicker in general (a good thing) or race competitively on the track?
>>76978759Taking total breaks for minor things like a blister or tendon inflammation will wreck you. Only stop completely if you tear something or have a broken bone. You must learn to work around the pain. Get bandaids or other padding for your feet. For muscle or tendon issues, learn to use KT tape and compression sleeves. I hurt myself multiple times following the "just rest bro" advice of the olden days
>>76977025>>76977102consider ashwagandha, it helped me, i sleep a lot better than few months ago, much easier time actually falling asleep too. 1 tablet few hours before the bed and that's it, it's dirt cheap tooksm-66 seems more effective, even if dosage looks lower than non-ksm-gg
>>76978804Oh I'm not stopping. This is just the result of not rooning for a couple weeks.Guess my feet got soft. I'm powering through it.
>>76978600It should be simple but it's never accurate. Usually not even close. I put it to 15kmh today and people were looking at me like what is Usain Bolt doing over there. It was nearly a full sprint, way faster than 15. The I put it to 10kmh and I'd say that was probably about 4:30/km judging by feel. Then you could jump on one beside and would completely different pace at the same level.
>>76978600Similar experience here at my cheapo gym, I always run to heartrate instead of pace on them
Alright so I have a 5k at the start of next month and then a half marathon at the end of February. I have a chance to run another HM a week before the other one which I do consider my A race. I know I should tape for it, but would it crazy to run the other one? I’d be looking to get a feel for what an organized HM is like and I wouldn’t be going all out in it. Or would it still fuck with my taper too much?
>>76978600I think the belts aren't a consistent length or stretch over time
>>76979300That likely the case but it shouldn't affect the speed. It's like the wheelbase of a car, it doesn't affect how fast the wheels spin.
>>76972858You’re a psychotic shitskin.
>>76979318TrueRegardless, treadmill paces often seem off for whatever reason
>>76978534How do you know whether it's calibrated correctly in the first place? The same pace won't feel identical on a treadmill vs a track even if it is calibrated perfectly, and your watch will be far less accurate than the treadmill.
I’m going to run a 2:50 marathon in November and no one is going to stop me
>>76979670If you've done enough running you can tell what pace you're running by feel and be within a few seconds every time. I find treadmills are often 30+ seconds off. My gym has Precor treadmills. I don't know if they're good or bad.
>>76979921Fuck yeah man go get it
I religiously record my treadmill mileage and now you all have me thinking that the treadmill is wrong and that I've actually only run 1/2 the miles because the treadmills aren't calibrated. Fuck.
>>769805591. Bring measuring tape to the gym 2. Measure one spin3. Set a speed, count how many times it spins in a minute4. Do the math and see if it matches up with the speed you had setI think I read in a rooning book that you should do this I'm not making it up.
>>76979921Hell yeah brother. I'll be happy if I can get a 3:0X in November.Just developed massive juicy blisters all around my big toe from my 18 mile LR last night. Pop or not?
Henlo Im fat how do I get into sprinting?
>>76978804>Get bandaids or other padding for your feetbandaids always scrap off. what do you use?
>>76980983run downhill, it's easier
>>76980983Depends on how fat you are / what's your sports background. Jumping into running could fuck over your joints, especially knees.First step would be simply walking. If you can walk for a while (30+ minutes) without losing breath, mix faster and slower walking, intervals 3 min each for 30 mins total. Then start doing intervals of SLOW jogging and normal walking, gradually increasing jogging time and decreasing overall walking time. Yes, slow like the aunties in the park. I know it doesn't look manly but that's what everyone should be doing. Look at Japanese grandpas who can run around the park at glacial pace but do whole thing without ever stopping AND can maintain a conversation while doing so. That's what you want to aim for.Make sure to not stomp the ground with your heels when walking/jogging, land with entire foot at once or front section. Keep your strides on the shorter side, cadence high (more shorter steps per minute = good). Don't jump up too high.
It hasn't been a week and I'm a half mile away from my monthly averageoh no no no no no no
I am no longer able to stay within 140-150 heart rate by walking on a treadmill which is what I've been doing 30min a day for the last three months. It requires me to set the incline to +12.5% which blows my lower back. Should I switch to the stairmaster or just jog, which is the closest? I really don't want to perturb the gains streak
>>76981009That's the opppsite of the truth. Downhill is harder technically, requiring faster cadence, and is harder on the joints, and you're more likely to trip up. Uphill is much kinder.>>76980983Warmup with a slow jog, 10-15 min. Then Find a steep hill, then run up it, then walk down until you catch your breath mostly, then sprint up again and repeat. Do this 4-20 times, depending on how you want to tune the intensity. Try it 8 times to start. Then cooldown with a WALK 10-15 minutes. If you went intensely enough, you probably won't be able to jog again immediately. Rest at least 7 days.You can do this, eventually you can alternate this workout with some plyometric routine you can look up, and if you want to do more then do a very low intensity recovery run, zone 2, which in your case will almost certainly just be a recovery walk. So walk somewhere for 30 minutes to an hour.
>>76981043Also i meant "do more" within that 7+ day recovery frame. And really, that recovery could for you reasonably be like 10 days.
>>76981060sorry to tell you but that poster was a troll mocking >>76971444 which probably was trolling as well
>>76981009why the fuck do you fatasses have to provide shit advice
>>76980559I go by time instead for treadmill runs then estimate the distance myself. For 30 minutes easy on the treadmill I'll call it 6k even though it's probably more because my easy runs outside would be 4:30 pace. And the dumb treadmill will say something stupid like 4.5k done.
>>76981009Kek>>76981012>>76981043Im not actually fat and rather fit with 130kg bench and squat (yes yes I know dont @ me Im working on it) at 90kg bw but I hate cardio. Thought I might enjoy sprinting but had no idea where to start so thank you very much.
>>76981148If you hate cardio, it's probably because you're trying to do things like sprinting. The fun part about running is the easy runs. We're all getting out there at a pace where we can breathe through our nose and have a conversation while running. The lifting mindset of intensity doesn't apply here, it's all about volume. So the easier you can run, the more volume you can pack in.
>>76979136Fuck it. I signed up for it. I now have half marathons on back to back weekends next month. Going to treat the first one like a chill long run, nothing crazy. I figure its a good dry run and then we'll go all out the week after. Should be fun.
>>76981449Hmm that sounds awefully wise and helpful. So youre saying I should just go on slow jogs with an audiobook on?
>>76981901Yep, that's the idea. Even elite runners do 80% of their running at a slow, easy pace.
I really hate to be that anon.Other anons are approaching this like distance runners and you will improve your cardio fitness definitely and speed a bit this way if you are coming from nothing. But... Sprint speed is NOT built through long runs. Ingredients for sprinting are:fast twitch CNS work (sprinting, plyos)power generation (get strong, move weights quickly, bounding)elasticity (plyos, bounding)and more CNS work.The further you go from speed, the more you damage what's there or reinforce what isn't.If you want to get fast, by all means do a bit of "tempo" as conditioning (see Charlie Francis for details) but a diet of steady runs is not where it's at.>older sprint anon/former rooner
>>76982000>Running day, plyometrics and sprints, rest, repeat. Best way to get well rounded imo
>>76982000I'm the one who posted the guide. I had the feeling the anon was joking from the way post was phrased but wasn't 100% sure so I wanted to be careful and make sure he doesn't hurt himself in case he really was untrained. If that was true, I stand by training to slowly run long first and only after reaching that threshold (and not being too fat) focus on sprint specialization. It's way too easy to hurt oneself otherwise.Now that I know he has decent experience with moving around, I actually agree with you.
>>76982022True, there's a big risk of hurting yourself jumping straight into sprinting.Depends what anon wants. If its to get fitter with some faster running then a mix is good (middle distance approach better maybe). But to go properly fast you need to concentrate on speed.I started back relying on a modified version of my old MD training (getting old lol) and I saw good returns pretty quick. I also had a lot of injuries due to poor conditioning, so I went back to basics and started again with plyos, bounding and some weights.I am just about back to where I was two years ago without much endurance work but short speed (40m) is vastly improved and more consistent.
>>76982019Yes though now I would add some weights.
>>76982126I dumbell squat and weighted lunges cuz i dont have a rack
>>76982138I use dumbells at home due to lack of space / domestics.Contrast training with dumbells is also doable at home though better with proper facilities & kit.
uhhh anyone care to explain why are there two roon threads?
>>76963147>start with 15 minuteslmfao no new runner is running 15 minutes straight. id be shocked if they do 1. thats my experience anyway.
>>76964572>>76964564string vests as a base layer
>>76982268>string vestsWhat would that do?
>>76969943>not one high fivesad
>>76982287>he doesnt know about string veststhey keep you insulated better and less sweaty.https://youtu.be/x9uh_o40OaM
>>76982311oh thanks, i guess i wasted a bunch of money on the wrong stuff then
>>76982317they’re cheap enough. i bought a couple of string vests rather than mesh jumpers and ive enjoyed the experience. next is a jumper. i walk more than run though. also, the test in the video is realy cool(pun intended)
>>76982311What the fuck, I just finished watching a video from this guy (first time I saw him, YT just randomly recommended him today), went to check this thread before bed and see your post. Spying / algo prediction is reaching new heights.
>>76982317Whatd you buy? A jacket
>>76982449A jacket and a bunch of underarmour base layers. They kept me warm and I didn't have any real problems while running. When I got home though, I felt very swampy.
>>76982418he randomly appeared in my feed a few weeks ago too. they can read our minds i reckon
corr good sessington13 × 330m4 × sproontbloody good innit-1C but was fine
>>76976226Hi ri fukI got the massage gun and it actually makes the soreness go away. I thought massage guns were vaporware because the scientific studies on it are meh.Thanks anon!
>>76970272Cuuuuute
After a few days of running in snow I have come to the conclusion that snow fucking sucks.Going to do intervals in the snow today, it will be so ass to stick to the pace
>>76982454They do a good enough job. I've got an old Nike Pro base layer must be 10 years old at this stage. It's fine don't feel any need to upgrade it.
>>76982986-4°C, -9°C felt. Like, 5cm (2inch?) of snow. So much more tiring than usual, so much for easy, nearly fell a few times. rip the good heart rate I've had lately.>>76983432It sucks so much. I'm doing intervals tomorrow but I'm going in the city, I'm hoping the running track there is open to all, and will be clear. I really don't want to do that on the usual countryside path where I know there'll be ice (there's water running in a few places), frozen mud and of course half melted/refrozen snow, all under a thin layer of new snow.
>>76983604Today is the last day of the cold snap over here. 5 degrees will feel like a heatwave tomorrow.
Anyone got recommendations where I can either find cheap large size (48) in France or inner soles? I have Kiprun TR2 shoes and they're nice ig but the inner soles are getting busted, so yeah, 60€ is about the max I'd put up again.
>>76984007Never heard of inner soles getting wrecked. I'd just buy new shoes at that stage.
>4:30 10k pace>don't feel exhausted afterwards>still need to cut 10s per kmHow do I build more willpower? I am way too cautious with my pacing.
>>76984151Yeah I don't know what I'm doing wrong, second time it happens. There's just a hole forming somewhere around the ball of my feet towards the outer edge. First time though the shoes (another brand, too) I was exclusively walking with them, took like, 500?km. These I ran and walked probs 500km each before it got bad, which I guess isn't bad for 60€ shoes.
>>76984176That's a good training run. Save the racing for race day
>>76984176Gotta go wayyyy faster my boy
What's better for low body fat high muscle mass, sprinting or running?
>>76984985Interval walking, walking, jogging.
>don't want to roon because I have a shitty mattress that I can't afford to replace that's destroying my back so I can't recover from exercising properly God I hate being poor
>>76985020You can buy a memory foam mattress topper for like 150 bucks. I sleep on an old mattress on a springless wooden frame bed, with a topper.You can get jap futon for about that price, too.I've also heard of people who swear by sleeping on the floor. So $0.
Ran 10 miles. I think a chick might have waved at me idk she put her hand up and down way too fast to tell, am I supposed to yell at them or what
not sure shoulda done diss long eoon day afta intervalsfelt propa ropey by the end as if i had dpne 2 or 3 more miles than actually did (17.9)
>>76967179AI is too lobotomized for something that based
Ran the bun trail again. Saw 7 buns, but two I think were dupes, so let's say 5. Not as many as on Sunday (21 buns, at least 13 unique).If you ever see a guy running and giving thumbs up to buns, please don't doxx me
>>76984176do a positive split day once a week where you start 'too hot' for your preference. i know ethiopian runners do a decent amount of this and drop out of even prestigious races when they feel like they don't have it without an inkling of shame, tho it might have more to do with their armed forces/civil service's incentive structure
>>76985624Did you make that thing on the right
h-hello?
>new /roon/ thread died before the old oneThat's why you don't bake them early (one of the reasons), leave that job to the pros kiddo just drop the cool meme you found in the thread
>>76986100Do you mean my spreadsheet?Yes
>>76983604Track closed because of the snow. Wankers. Went to the park instead, that's 10 laps I think. It sucked so much, every other step I felt like I was slipping, just a tiny bit, and it was always just a tiny bit extra effort.
Is there some super cheap option for tracking runs? I'm speaking sub $50 range. Something like this is all I would really need I think >>76986820 the breakdown of different zones seems great.
Just realised the barbells in the gym are 15kg not 20kg. I'm 5kg weaker than I thought. This is like finding out your 5k pb was run on a short course
>>76986840$15 casio and measure distance on google maps
>>76963147>I'M ROOOOONINGI'm a virgin and can run about 1 kilometer, before losing my breath. How fast would I lose my breath during sex?
>>76978454this guy is on steroidsyou can't run long distance adn be strong
>>76986971You can run half marathons and be strong
>>76986999define strong3pl8 squat aint it
>>76987012it absolutely isvast majority of people will never get close to thatyour brain is cooked with unrealistic standards
>>76986694Is it useful
>>76987059No he hasn't improved in 3 years.
>>76987020that's an year of training tops, lolmost people will never get close to that, causue they're morons, not cause it's difficult
>>76987072he keeps improving and losing his gains in the winter, it proves that consistency is absolutely necessary, non-negotiable
>>76986971depends on what you call strong. plenty of cunts running fast and lifting heavy
>>76987105Same with a 40 min 10k or any half decent running time. Anybody can do it if they train properly. But people be doing dumb shit and expecting smart results. All you gotta do is lurk in these threads and see the retarded training people do.
>>76970727Kale every second day (454g)Plant based diet, 15% fat max.Large variety of vegetables, fruits. Legumes daily. More grains in winter months. More fruit in Summer.Vitamin D, fortified onions milk (500ml/day)Repeat until dead (you'll never die eating like this)Dynamic stretching before and after runs.Listen to Techno, And One, but never while running.Never listen to music while running. Only listen to nature.Never run near cars. They're poisonous, even more so when breathing deeply.It actually works. 12km/day rooner for years. No injuries. Saucony Trail runners, 90% gravel running.
>>76987105You're moving the goalpost and further confirming your retardation and how detached you are.>most people will never get close to thatAt least you agree with that. And you should realize that that alone is already more than enough. Doing something others won't make you stand apart from them. Above them. It makesyou strong, fast, resilient, whatever you train for.Strong doesn't mean "top 0.001%". Your mind is infected by humblebragging elite perormers.
>>76987157>Same with a 40 min 10k or any half decent running time.well, I'm not into running. I find lifting easier and it doesn't make me feel like throwing up my lungs (well, only for one exercise I do)how do I 40 minutes 10k in an year? Best I could do was 1 mile of running before tapping out, kek. I trained for like 2 months, so my progress was shit, I guess.>>76987179strong is objective. 3pl8s ain't it, my indian friend
>>76987187Well I guess it depends on your starting level. Complete beginner in lifting can probably make quicker gains than a complete beginner in running. Running is all about consistency which leads to tiny gradual improvements. If you are starting from a low level then this could take more than a year. You just gotta start real easy and slowly build it up. Like real slowly. And most your runs should be slow and easy. Don't expect quick results. That's not how running works. But the tiny improvements add up if you are consistent and stick to a sensible plan for a year straight.
>>76987232>Running is all about consistency which leads to tiny gradual improvements. so it's like lifting but less gratifying well, thanks anyway. I guess I wanted too much too fast, threw my lungs up a few times and got discouraged
>>7698718740 minute 10k is just "decent aerobic base" rangeConsistently build easy mileage for a year and you'll smash that
>Running is all about consistency which leads to tiny gradual improvements.Biggest lieI have not improved as a beginner, who started back in 2024 December after spring 2025.Actually during these cold winter months I have felt like shit.The only thing that has improved is fatigue resistance, as in enduring 12km runs, where in the beginning my body would hurt after 2-3 km without break.However my engine is still shit, HR goes up the rough after 1km, no matter the pace.
>>76987397holy shit fatigue resistance is improvementwhy dont you actually stop listening to these dumb metrics and just pay attention ti what is actually happening when you run
>>76987397This makes it sound like your longest runs are 12k and you never increase themIf that's what you're doing yeah you're going to plateau quick
>>76987397Consistency only works if the stimulus is appropriate. You did improve, you said it yourself though
>i can run six times more>i didn't improve reeeeee
>>76987059Sure, even if it doesn't help directly it's nice to know the history.>>76987142It's important to not injure yourself, which I keep doing when it gets cold. I'm feeling better about it this winter though.
>>76963147What would you guys consider a sweet spot when it comes to combining running with lifting when you want to be strong at both? For me currently:- I run 50km (31 miles) per week / 4 runs (2 "easy" 1 long 1 hard)- 3 strength sessions/week (2 U - 1 L+arms)- Train 5x/w: combine 2 U with 2 easy runs (start with U)I've read about interference/the mTOR/AMPK stuff and try to minimize it by keeping hard days separate and doing the base aerobic runs after strength sessions.Also I know that combining 2 sports wont make me excellent at either, that's not the goal.
>>76987482>>76987602>>76987495I am nowhere near close to running even 5k in 20 minutes.
>>76987397>used to be fucked after 2k>can now do 12ksounds like a good improvement to me
>>76988175That's 113F for you Americans
>>76988166OK? You'll get there eventually.I started last year by not being able to run more than 2 minutes. Now it's easy to run for 27 minutes, even if it's just around 5km (that's where my ~1.2km laps around the park end generally, sometimes i do more laps, my record so far was 48 minutes).
>>76988166if you were fucked after 2k at the start why did you fink you would get to 20 minute 5k so quickkly?
