>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 Guides https://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 marathon https://www.runningfastr.com/ https://www.halhigdon.com/ cock and ball torture https://sites.google.com/view/sub-threshold/home >I want to stretch https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/ >Performance calculators https://runbundle.com/tools/age-grading-calculator https://vdoto2.com/calculator/ https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator https://lactrace.com/norwegian-singles previous: >>76963147
>>76989529Picrel is part of the brook trail near me. I go through it twice a day as part of one of my 12km routes. >New Years New You reportThe fats didn't really take to running it seems. I go at various times in the morning, and haven't seen anyone new yet. Still the same old walkers.Had someone behind me at 5am the other morning, but still not sure whether that was a hallucination, third man syndrome, or a Wendigo, but if it was none of those it wasn't a new runner, i daresay.
And here's a Wigeon, a Redhead, and some regular duckies. Lots of duckies.All the crows know me. I bring them peanuts. There's a group of five that are in this area that are very keen to beg. Most of the surrounding crow groups are very bashful.
>running a 31 mile ultra in march>weekday 10k's before the fucking sun is up because mr noseberg needs me at work>saturday long runs eat up my entire weekend>constantly tired>no injury yetI'm ready for it to end
>>76989629Wasted my 2 days off rooning a dozen miles each day plus lifting
>>76989733That's not a waste. You would have wasted your free time if you didn't go training.
>>76989529/TROON/ - Duck Enjoying Trail Runner Edition:
>Yesterday hit 3pl8 squat for sets of 4.>Hm Today I will do a light 6km loop of the town>heh this feelsgoodman.bmp>2km in. Park has 2 sharp hills, 10% incline.>Quad begins to cramp on first one.>Completely raped after the second one>4km till home.MFW
Base Layer + tech long sleeve and thin joggers weather for tomorrow.Windy as fuck today. Beautiful tomorrow.North West wind is what a dogshit is
>I'm Injured / How do I avoid injuries / I'm fat and unhealthy / I have specific health concerns Kale 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.
Last run was in late November, got the flu and had not ran since till today. Unsurprisingly I struggled a lot but I really nedd to get back on it because my resting HR went from 48 average during sleep to 60.
>>76990037>>>/lgbt/
>>76990695I started again just before January. Stopped running in October, doing 10k 3x week 5k 3x week. Took me a week to be able to comfortably run 5k again. Keep going brother
goddamn it feels nice running in -15c and snow
>>76989533I started my new years running a few weeks before new years. Just sticking to grass for now, but I feel like I can already the muscles that I hadnt used for years starting to get stronger. Less recovery time, even from short runs.
Was so hot running the other day that I couldnt even swallow after 5minutes. Today I run just as sun is coming up, but even then its probably too late.
>>76990870Yeah, been kinda thinking about summer, in a few months for me.I don't know what I'll do if (lol, if) there's another heat wave. I'd also have to get up at like, 4am to beat the sun here.
>>76990844It's so demoralizing seeing the previous progress fade away but I guess that's what we get for stopping. Thanks bro.
There's 50-70mph gusts of wind in my area tomorrow, should I still go run in that weather or would that be stupid? Maybe rain, too.
>>76989831Thanks brah, think I'm gonna do it again when I clock out
>>76991079Sideways rain is a total bitch, is your phone gonna stay dry?
>>76991079Only if it rains. Epic runs are epic. Wind with no rain just sucks ass and is dangerous there are no upsides.
>under armor hat>puma shirt>lululemon shorts>adidas socks>hoka shoes>bob jogger>garmin watchoh yea, time to jog
>>76991107The rain is supposed to be light and sparse, and my phone's in my pocket anyway.>>76991119Not really filling me with confidence. Maybe I can get back out the stationary bike for once.
I bought one of those gay LED light up strap things so now I can run on the really dark trails and not get run over by fucking cyclist scum. But yeah, I'm gonna look gay af in this stupid thing.
>>76989529i started with couch to 5k, now on bridge to 10k week 2 and the progress is insanenow i feel bad about never doing emi's route in ks...
>>76991103Nope too cold and dark and I'm too sleepy. If it was summer I'd enjoy the a night run. I don't need to kill myself with a junk run I need do some squats.
>>76991119can i get more info about epic runs?
>>76991277It's pretty self-explanatory. Running during storms is epic like animes and you have the trail all for yourself so you can drool and blow snot like a retard without shame (allegedly even piss while running). I don't know if there's more to know about the term I read it 15 years ago or so in some blog and it clicked, back when you were allowed to use that word.
>>76991079That's pretty dangerous desu. Tree branches start breaking at 40 mph gusts. 70 mph can knock a full grown man on his ass. I'm not saying not to do it, but I wouldn't do it near trees
Paths were decent. A couple of sections it was just ice though.
Was cold, wet, and dark out. Didn't see any buns, I took a different trail today. Didn't see anything at all really.
anyone know why my run distance change each time i do my 30min run? shouldn't it be the same since I run the same time eachh time? i dont get it
>>76991253emi's 5k progress sucks, week 5 day 3 is a massive jump from 1 rest walk to zero rest. Then week 6 assumes you magically run for 25mins straight... yeah right...not to mention the early weeks is way too generous with the run/walk cycle4/10 rating
>>76991630I probably should have done couch to 5km but I am running and extra 500mt a week at this stage (week 4) so still making progress towards 5kms in my own way. Maybe I should try run walk run from time to time, might help me when my beginners progress fails.
>>76991634Just run slower don’t run-walk-run-walk
>>7699119710 miles complete, now I can take off the rest of the month
>>76991839not him but I struggle to run slower it’s like my body only has 2 modes walk or push
>>76991359Yeah, looked out a bit, think I'm biking today. Fucking sucks. I don't think I even have an hour of bullshit interesting enough to watch while biking.>>76991630I didn't have a problem with the sudden 25 minutes jump tbqh.>>76991947Run on the spot for a moment, then slightly tilt or go forward.
>>76991197>acting like a biological female on an exclusively male basket weaving forum
>>76991338is beach-running epic?
My lace opened mid run. Can't remember last time that happened. Very sloppy.
>>76991947I struggle with going real slow as well. Helps to look at the pace on your watch and really force your to go slower until you get down to the slow pace you want. Then settle in at that pace and it feels more normal after a while.
>>76992193Zamnnn
Perfect dayNo wind, 0 degrees, clear sky. Rooned, came home, had oats + basedmilk + blueberries + flaxMade supper for the weekend so I can nolife Pohx restart league on PoE1
WAGMIAny news ?
>>76992342you microwave broccoli?
>>76992362No, I eat it cold.
What can be done about the posterior shin splint jew? I have been doing calf, soleus and tib raises, also some banded posterior tibial muscle strengthening. Those exercises all feel pretty gay and ineffective. I have also tried sucking it up and didn't work. My next plan is getting a tib bar and loading it hard.
Saw some dude running and pointing at all the rabbits like a doofus so I pushed him down into the bushes LMAO!!
Roon bros I need some suggestions. I think I need to try new daily trainers. I’ve been exclusive and loyal to Adidas Ultraboost for many many years. I think I found last year that I lacked ankle support/my heel was slipping, and my left Achilles wasn’t very happy with them. I still ran 1350 miles last year (not a schmuck)I don’t fit in Nike shoes, they’re too narrow. I’m a size US 12. I plan to still race in Adidas Adizero Adios Pro 4. I’m a big guy (6’2” 220lbs).I love my Ultraboost but there has to be greener pastures out there. Any suggestions?
>>76992589I found Saucony do be a little wider aswell. At least the Ride fits me okay despite having wider feet. I dont know about their top shoes, however.I think they have a special shoe for heavier people with wider feet, too: Echelon. Felt very good in terms of width, but I could tell it is a slower shoe. Was not looking for that at that time.
>>76992193do one of the ties in your shoelaces the other way around. So you first do right over left, then tie the loops left over right, or the other way around. Results in a knot that doesn't self-untie as easily.
why roon fast?
>>76990844phwoarweird arse kittingtonshires
>>76989529I'm trying to lose some weight. Nothing too significant just about 20lb. My doctor told me that jogging and/or running slowly is a waste of time, it only burns muscle, and that I would have to run REALLY FAST to activate my metabolism in the long run (so basically HIIT, but at a speed I can't maintain without risking injury).He recommended me to lift instead and assured me that lifting increases metabolism way more than jogging or running slowly.Is that true, /roon/?
>>76992817is your doctor an AI chatbot?
>>76992826No he's a real person
>>76992817does your doctor post in /fat/?
>>76992826>He recommended me to liftThe Barbell Medicine soiencecucks are also like that. Imagine being an actual doctor and listening to Rippetoe about health issues. >>76992817Ask your doctor (if he's real) what his VO2 max is.
>>76992835I don't plan to return to the doctor in the next few months. Just tell me is he wrong or what?>>76992833No
>>76992672I don’t think I necessarily have wide feet, it’s just Nike makes shoes for skeletons. This is me in the Pegasus 41 lmao
>>76992817lmao
>>76992841Yes he's wrong. It is incorrect to say that running only burne muscle, that sprinting is required to "activate the metabolism" (whatever that means), and that you would lose 20 lbs faster by only lifting rather than only running.The only way to lose weight is by being in caloric deficit. It would take you months to years to put on the required muscle to increase your metabolic rate to the extent required for you to passively burn 20 lbs.If you want to lose 20 lbs asap, then diet and long slow jogs that require little recovery (achieving 500-1000 cal deficit daily). Long term you should lift and jog.
>Garmin 955 all of a sudden turns off after an hour of use without noticeable battery drain and is now unusable>Garmin customer support is sending me a new one even though it's over a year out of warrantyBased companyI'm still buying a coros pace 4 because I'm a wristlet and I might just sell the Garmin anyway lol, I'll return the coros if the Garmin is better.
>>76992817Your doctor either is a total retard or considers you a total retard.
>>76992973When actually, total retard doctor considers his obese patient a total retard
>>76992880>>76992973>>76992855Judging from all the non-argument responses I see this community has no response whatsoever and got BTFO by my doctor.Time to lift.Bye losers. Have fun destroying your legs.
>76993203Lmao we all saw that coming
>>76993227>>76993203
>76993243Don't feed the retard (You)'s, retard
>>76993243>>76993257
>76993257ok
>>76993257>>76993259
>>76993243>>76993258>>76993262based
>had a doctor appointment>nurse takes my vitals>checks pulse>"do you run? or do you swim or bicycle?"Why yes, I am something of a runner...
Knees feel unstable day after run. Is this just normal while joints/ligaments get stronger and more used to increased workload?
>>76992817Some of the dumbest people I have met are doctors. In this case he's not entirely wrong though. If you actually care about your body and your health, you'll do both.
unpopular opinion but running shoes are a scam. I used to run in airmax 90s when I was younger never had an injury in my entire life and I’m one of the fastest men in the world too.
>>76993417is this what anons here refer to as "cardio bunny"?
>>76992817Doctor is rightAsk any endocrinologist and they will tell you the same thingCardio only increases metabolism if high intensityThis is why HIIT is a thingIf you can't do HIIT lift instead
>>76993598nothey have to be a real blonde, cute, and possess a scrumptious butthole
>>76993656>Cardio only increases metabolism if high intensityDefine high intensity, as a % of max HR. Post 5K while you're at it.
>>76993455>nurse takes my vitalsdid she give them back?
>>76993656Except you don't need metabolism increase to lose weight. Calorie deficit is enough. And cardio works perfectly fine for entering calorie deficit. In fact, lower intensity cardio is BETTER for weight loss because walking doesn't increase your apetite unlike fast running or HIIT which means it's easier to stay in calorie deficit or maintain bigger calorie deficit.
>>76993598That's a cardio Stacy. Git gud.
>>76993725so cardio bunnies and cardio stacies are different species huh?any other cardio-girl i should be aware of?
>>76992817>I'm trying to lose some weight.Same, but fallen in love with rooning, now I just roon instead of long slow walks. Weightloss has stalled. I dont know what to do to be honest. To lose the weight I need my 10km 90minute walks, to be get better at rooning I need to run. I dont have the time in the week for everything. I go to the gym 3x a week too, which I guess now running is nuking any gains that I may wish to get. Fuck
>>76992844As a teen my fav shoes were pegasus, now as im older they are for sure too narrow for my feet. Moved to NB.
>>76993728Indeed, they might look the same to the untrained eye but they're nothing alike.There are plenty subsets but besides the ones listed cardio varbies(crossfit) are the third most common.
>>76992589Asics Novablasts but the current version has exploding foam that dies in 200 miles. Just go into a store and pretend that you actually want to buy something there at full price (lol) and try shit on. Then say you'll think about it and leave and buy them online.
>>76993893I’ll give them a try. I only get about 250, 300mi max out of my Ultraboost 5x. Novablast look like they’ll be more supportive around the heel/achilles.
Going to give this to my crush at the run club tomorrow morning :) wish me luck bros
>>76992389heel walk back and forth to failure x 3 every day
>>76989529braaplek troon. was good.
>>76993718...nopeAlso I just looked at the notes for my visit online, and my pulse is highlighted red with a little "(!)" next to it. It wasn't even that low, 41.
>>76994258all my easy runs turn into fartleks. I cant help it
>>76993731Running isn't nuking your gains your shitty diet and half-assed workouts are nuking your gains.
>>76993994Is that a toenail?
>>76993994
>can't get grip with forefoot strike>have to switch to midfoot>still look like a looney toon characterRunning in the snow is a humiliation ritual.
>>76994535You can get shoes with spikes on them or crampons. Special shoes are a bit expensive but they last many seasons in my experience and if you leave where you get a lot of ice and snow it’s the difference between being able to run or not. I have a pair of icebugs and a pair of inov-8 arctic talons. Have ran for miles across pure solid ice without issue. Love effortlessly running past people struggling to work their dogs on icy trails or other runners whose feet keep slipping under them. Also great for shoveling the driveway. They don’t handle deep loose snow but I don’t think there’s anyway around that other than like a snowshoe
>>76994564With how little snow we've been getting in the last decade, investing in stuff like that is not really worth it where I live.
>>76994575its like 10 bucks for crampons come on now
>>76994585they don't want a fix anon. they want to suffer retardedly and come here and complain and bitch about it.
>>76994600absolute units
Getting back to running this year because the weather is nice, even if it's really cold. Last year I advanced from toal couch potato (struggling to run for 2 minutes straight) to comfortably doing 5k in the park. Somewhat stopped there because I focused on walking to lose weight, only doing a run or two a month to not lose what I had.Back to now. Did 6.6km in 35 minutes a week ago (was challenging but satisfying! rare to run below zero degrees for me) and today, when it was whopping -10C, I did 7.7km in 44 minutes, part of it through snow on the river bank. Surprisingly, it felt like I could go on for a lot longer, I still had a lot of energy remaining, but I didn't want to overexert myself, already had a mean injury few years ago when i tried to progress too fast. I'm thinking of staying around this range of 6-8km for next few weeks, might go for ~10km if weather is really nice.Was wild to see the river frozen over, been a few years since the last time it happened.
important question: what happens if you need to pee or poo during a marathon?i mean that's a lotta hours without a near toilet
>>76994910
>>76995022Revolutionary technology.
>roon >come back home and take shirt off >bloody and painful nipplesit's unironically over
>>76995220>>troon>>come back home and take shirt off>>bloody and painful nipples
>>76995220put a cross of black tape over them like in hentais
>>76995230many such cases >>76995236yeah i think i'll put on some band aids next time but still feels kinda weird
also since it's the weekend i ate breakfast before running, which i usually don't doate a big bowl of overnight oats, waited a few hours and went running it wasn't bad until i started feeling bloated which was awful now i get why runners hate fiber
>>76993417why are women so vapid
>>76995343Runners don't hate fiber, you're just a gutlet.I eat 70+g a day and run 6 days a week. I don't eat a big meal before I run. You think a bowl of oats is going to be digested in 2 hours?
>>76993417what is the purpose of the belt she is wearing?
Saw one bun run across the trail. It was dark though so I didn't get a good look, but I'm sure it was cute.
Did the first race of the year. Now comes the part where there's nothing until a HM in July followed by a marathon thereafter.I don't really feel motivated enough to do more than two runs a week until getting closer towards May...
>>76996970
>>76996980
>>76996776for carrying small stuff like keys or gels
>>76995814>You think a bowl of oats is going to be digested in 2 hours?yes
>>76997633No anon. Oats after roon, and after dynamic stretch cooldown. Coffee before roon.See >>76990037 if you're having trouble with the finer points of diet.
>>76994525YeaShe ran away :(
8k done. Still feeling like death after a big night out on Friday. That's the end of the drinking for a while. Might smash a 5k next week just to kick start the training.
when does it get easier?I fucking suck balls at running
>>76997899do it again tomorrow
>>76997899Can you be more specific?Once you can run 5k you can basically run 10k. It's working up to 5k that's hardest. But the aerobic base required for 5k will basically carry you through most normie distances, so once you hit that it's GG, you can work on increasing speed.
>>76997899noob gains are legit, just get decent shoes, follow emi's guides and you'll improve in no time
>>76997899At least one month of good (ie smart) training. Good training does not mean flogging yourself every run
>>76997899Run slower.Also,>Can you be more specific?
>>76998007Sounds about right. Was roughly following Emi guide.
>>76997910I will>>76997921>>76998203On Saturday I did my first run 1.2km, today I did 2km. Im going to keep trying to add more distance every time it doesn’t help where I live everywhere is hilly so it makes it harder for me>run slowerMy average pace was 7:20 /km is that not slow enough
>>76998262>Everywhere is hilly This is good, don't use it as a cope.>Trying to double distance in two daysThis is bad. Run a set distance for a week, then increase. Or do a couch to 5k program.>7:20/km Obligatory victim pace, but that's pretty appropriate for a beginner. In three months you'll be doing 6:00/km as an easy paceSo if 2km is doable but you feel murdered, run slightly less, every second day, for a week. Then increase slightly, maybe add .5km. Beginner gains are weird, there's little sense in following the incremental increase recommendations at such a low mileage. You can probably safely do .5km increases weekly until you hit 5k. But that's how I did it. Couch to 5k might be smarter. If you're fat eat less also. Jim Fixx said the ideal runners physique isn't a whole lot more than 2lb per inch of height. Fatness definitely doesn't help anything.Good job anon keep it up
>>76998300>In three months you'll be doing 6:00/km as an easy paceI hope so.Thanks a lot for all the advice man :D
>>76998262I mean, if running murders you, you're either going too fast, too far, or too fat, Anon.>Saturday>todayDon't forget to take rest days between runs if you're just starting out, too.>7:20/kmMurdered myself following couch to 5k and bridge to 10k, then I took a break a few days and started running again. I kept running as long or more, but slower (and so, not as far). I aimed for 8 min/km or slower for a week, two, three, then I stopped caring so much and just ran easy as I could while breathing comfortably and not hearing my heart pounding in my ears. Took me 3 months to get back to 6min/km, and unlike before, I breath easy all throughout, nothing hurts, and my heart's way slower. Now I get back home from 10km in an hour and I just feel like I could go out right away again.
Necrobump just to say skipping rope is hard and annoying to learn as fuck8/10 would recommend as a roon substitute for emergencies
Be honest how many of you run just because you have nothing else going in your life? No wife, friends or a busy social life.
>>76999173me
>>76999173Yeah pretty much. I mean... I have a job and some other hobbies but running is fun
>>76999173Haha yeah, it gets me out this shitty apartment for a few hours a week, win. And my friends all live thousands of kilometers away, rip.
>30K long roon with a race pace finish
Rooned 2 miles to work. My pants smell like dick cheese even though I showered before work.
>>76991197>work pants>cotton shirt>adidas trainers>fruit of the loom boxers>calvin klein socksOh yeah, time to jog.
Saw 3 buns. Two were in the dark, but one was in the light and it was cute.
