>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)(embed) https://i.imgur.com/qNJIy.png (embed)(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: >>77011104Winrars of the thread:->Most (You)s Award: >>77011907 for reminding non-elites to just roon->Biggest Epeen Award: >>77021387 with an impressive epeen VOmax of 81->Mogger Award: >>77018218 for running 80+ miles a week for 12 weeks
>>77027604>AAAAHHHH I-II'MN RRRRROOOOOOOOOONIIIINNNNGGGG>let me just trash this fucking park up with my paper cups and stale vomit
>>77027604Are those ultramarathooners or powerwalkers?
paula radcliffe doing a poowe all agree based?
>>77027641Samefagging with the answer: Ironmanners (Sarah True)
>>77027604>/TROON/ - Injured Uncs General
unc leg is the leading killer of /roon/ers, followed by dehydration and chafed nipples
>5 years ago you were considered retarded for not doing polarized training>now you're considered retarded for doing any light training at allWhat's the next fad? 8 hours low cadence cycling all day every day at work?
How good is 11 incline 3 miles per hour 60 minutes of walking.It isn't running but i heard that incline walking is better for you anyways and while I prefer walking out, it is fucking freezing outside.
>>77026387embrace the /thinspo/
>>77027777Checked. IMHO pyramid is elegant I'm still making gains so that's the best
>>77027783lmao
>>77027798So not good? Well thanks for the feedback I guess.
>>77027777
I CAN'T STOP LOSING WEIGHT AHHHHHH
>>77027777minimum 180 cadence will make a comeback
>>77028131for me it's these
>>77027777Death of the weekly long run, replaced most weeks by greater volume of intervals throughout the week with a true long run every 2-3 weeks
I tried to reconcile serious long-distance running with serious lifting and I am happy to announce that I am giving up.
>>77028234Nothing feels better than giving up bro I don't know why
>>77027783it's good for weight loss but won't improve your running as much as doing other things
Is sprinting better for building muscle than jogging? I'm trying to work up to a 5K at 12 mph
>>77028484Don’t know sorry
What shoes won't fall apart in a month of 12k per day and give me blisters
>>77028489It's okay sweetheart *mwah*
>>77028491MagmaxTriumphVomerothe big chunky ass cuntsI have a pair of Triumphs. Big fan of them.
I am ski'ing classic cross country in the winter season to get some mother fucking volume in. It's fucking great it's like rooning but good
>>77028484That's like 15:50 for a 5k. You ain't sprinting or building muscle to get that.
chat am I cooked?
>>77028791'fraid so
>>77028791Mine looked like that last year. 2 weeks of nothing then 2 weeks of cycling then I could do easy runs again.
>>77028791I'd stay off of that for a bit, yeah
>>77028491All shoes are made to fall apart at 100 miles now. All the companies are colluding to release slop. "But the nu foam gives you 0.0001% more energy back!", they say. But if you step on 1 rock it blasts a giant hunk out of the shoe and you're out another $160.
>>77028871lmao this just isn’t true- most of the Adizero line is good to 800+ km- nordas are good to 1,200 km
FUCK winterthis plus winds of 40 gusting to 55
>>77028963How are you going to perform in 3 years of gorilla warfare in Greenland if you have a meltie over -10? Lower your tone and get a grip.
>>77028871My hokas have lasted over 1000miles already
>>77028491Take the vibrampillt. has never used them or ran 12k in a day
>>77028791u r fat
>>77028963>cm
>>77028963on a real note it's -20C for me too i-i can take a break and do jump rope instead r-right ? t-there's snow too
Should r/RunningShoeGeeks be taken seriously or are they gay redditors? I just bought new shoes and i searched them on there out of curiosity and everyone was like yeah they are dog shit
8k easy today. heavy legs from gym yesterdaytipping along nicely. good start to the year
>>77028491Hoka, Brooks, Saucony
>>77027783>Heard incline walking is better for you anywaysDon’t fall for influencer tricks. They’re just trying to tell fat people what they want to hear (that there’s a secret shortcut to losing weight that is easy) so they can gain followers and engagement.Running with proper form will always be better for your heart and lungs unless you’re super overweight
>>77029410for me 11%|5kmh treadmilling is the same as a jogging at 8kmh in terms of HR, 145-150. Jogging that slow feels retarded Yes I'm a big guy for you
>>77029393are you incapable of individual thoughts?how brown and foreign are you?
>>77029413The heart doesn't know the difference. I do a lot of cross training to get the heart rate and get a good workout done without the pounding of running.
Do you guys not wear Asics because of contrarianism or did something happen to that company in the past few years that I am not aware of?
>>77029393Runrepeat is the best for shoe reviews
>>77029420Asics always made good shoes and still do. There's just way more options these days.
>>77029393runningshoegeeks is for retards who are more interested in buying shoes than running.
>>77029420They are good but they are unc shoes
>>77029458they have a decent basketball team
want to find a solid strength program that isn't hypertrophy focused but can't seem to either find a good one or tell if it actually is good. any advice frens?
>>77029494Just do your strength and conditioning sessions from when you were in college
>>77029504i'm still in college but am not on the track team, just doing it by myself
>>77029420The gold standard for daily trainers the Noovablasts is made of exploding foam now so everyone is trying other shit. They also confused everyone by making 15,000 different ____blast shoes. What's the difference between a Pooperblast 3 and a Diarrheablast 4? Nobody fucking knows.
>>77029494A specific strength program for runners? I am not usually impressed when I see these videos on youtube. They seem very gimmicky with a lot of very easy movements with light or even no weight. I just keep it simple and do moderate weight squats and lunges. Then add some calf raises and some band work for hip flexors.
>>77028234just be semi-serious in both
>>77029554>>77029508>>77029494If it's for running specifically, you'll probably want split squats, single leg RDLs, single leg calf raises etc. Any leg exercise you should try to find a single leg version of it.Rep ranges should be around 5, and heavy. You could probably take a generic strength routine (like 5x5) swap out squats and dillys with the single leg versions and be 90% of the way there.
Seems like strengthening running muscles would be redundant. I could see lifting being used to fix imbalances like anterior tibialis and lower back training, some adductor+abductor stuff, maybe a bit of upper body training in general if your posture sucks. From the distance, I'm a hybrid athlete just like Goggins and Batman so I'm covered.
>>77028963Minus 11 isn't that bad
3 easy runs3 subthreshold runs1 easy long runEvery fucking week
Is it easy to meet women rooning? I live in a big city and in the morning and at 7-8 pm there is a lot of young and fertile womenAny experience?
7 equidistant all-out effortsEvery fucking week
>>77030071>Is it easy to meet women trooning?
Had to do 14 miles on the Goymill today because it’s so cold outside
>>77030181YOUR SWEAT SHOULD KEEP YOU WARM
What is this unbelievably gay shit where you miss a day or two and suddenly can't run at all? Burned out on my 18 mile Sunday run and Tuesday-Thursday I was so exhausted I could barely drive to work. I just want to get up to 70 mpw.
it's cold out but it's time to roon
YOUR TEARS WILL KEEP YOU STRONG
>>77028566I want to but there is no snow this winter
Inner-top of tibia fucking hurts. Anyone have this shit? Is it anseris bursitis or whatever? What do? Ham stretches?
>>77030529YOUR BLOOD KEEPS YOU GOING
Up to 300mi on these shoesAlso I fucking hate people who run in the dark with their cellphone as a flashlight. Wtf is wrong with you. At least hold it steady and don't flash it all over my fucking face. Buy a headlamp or just go without. It's not that dark out. There's enough light pollution here that you can see just fine.
>>77030605tell them instead of crying online next time
>>77030666i don't talk to people, satan
>>77030605You know what I hate? I live next to a proper 400m running track and those slow as fucking joggers and walkers always use the innermost lane. You stupid fucking cunts move the fuck outside so the proper runners can run
>he doesn't know how to stagger lanes
What's your opinion on goretex shoes?
>>77030064thas what im talking about
Monday - Easy Run (10.5 miles)Tuesday - Track Speed workout - 4 miles warmup, 6 total miles of 400/800/or 1600m intervals with equal cooldown, 0.5 miles cooldownWednesday - Easy Run (10.5 miles)Thursday - Progression run (14-16 miles)Friday - Easy Run (10.5 miles)Saturday - Easy Run (10.5 miles)Sunday - Long Run (18-22 miles)I am going to qualify for Boston in 2027 by doing this until the Indy Marathon in November. It's not so bad. Join me
>>77030686You realise all the lanes are the same distance
Woke up in the middle of the night with a painful cramp in my calf and it's still not gone by morning, rip today's run, probably. I tried stretching earlier, still there. I'll see if it still hurts after I walked a bit.
>>77030711Depends on the model, but usually they are garbage, because the shoes aren't designed with the material in mind and change their behavior for the worse. I generally don't see the point in waterproofing a running shoe, except for very specific ultra runs. But then you can usually just switch to a dry pair from a dropbag...This guy also has some good points on the topic:>https://www.youtube.com/watch?v=QJNGUexABMM
>>77030711I have a pair of Puma Velocity goretex. They are barely different from a non goretex pair. Not sure I would notice a difference in a blind test. Great to have for the wet days.
>>77030762Looks good. I'd expect a very fast time if you stick to that. Should be under 2:50
>>77030762looks good but I can only manage 50-70km/week at the moment :(
>garmin foreskin 45 battery already dying after just over 2 years>50% gone after one hour cardio session not even using gpsI hate amerimutts and their goods so much it's unreal.
>>77031341you're weakwhy are you weak?because you lack hatred
>>77030862>why are the starting lines for a 400m staggered round the bend, anon?Bait, surely...Lots of tracks have the inside lane coned off to slow wear that would necessitate early track relaying (we were quoted almost £500,000). If your track gets too worn you'll lose your ability to apply for competition licenses, which track owners love as it makes them money! Lane 1 always gets the most wear.
>>77031363You can buy a replacement battery for like £8
>>77031511umm sweaty we are just bashing americoons as of now so please shut it
Arghhhhh failed to run 10km in 50 minutes yet again.
>>77031764Did you plan your training to race a 10k today or do you just try to break 50 every week like a goofball?
>>77031764slowbro...
>>77031810What plan?Most of my runs are around 10 to 12km, today I noticed after 4km that it was gonna be shit.Maybe minus 5degree Celsius did not help either.Seriously 5min/km is such a shit pace, after one year of regular running I still miss 1 minute.
newb here. according to my smartwatch i have poor ground contact time. am i supposed to sink down more or something? i worry about knee wear so i mostly stay on the balls of the feet when running.
>>77031895Your cadence is probably too low and ground contact time too high. >>77031890Train properly for a few weeks. Do a taper. Break 50. Easy
>>77030711mostly useless because feet sweat and they take longer to dryokay for snow with gaiters
>>77031895Do whatever hurts less. Cadence and foot strike change depending on shit your watch doesn't know about.
i cut my long run today short by 3 miles because of the cold
>>77032205pussy
>>77032205your ancestors cry in the void
>>77032222>>77032224my ass was the coldest part of me and very discolored when i got home and in the shower. tomorrow i'll run in the blizzard, will that suffice to atone?
>>77031511>Just buy a heat gun, source a copy garmin battery from a Pakistani seller, watch a youtube tutorial on how to replace said battery so it catch fire while you sleepNigger I shouldn't need to do any of that if amerkike companies weren't selling garbage. I'll go with Suunto or Polar next time.
>just started running>Got a run of 6.2km (slightly less than 4 mile) at decent pace>Been stuck on exactly the same time for a month nowFor some reason i just cant really improve my pace all that much. Every time i feel like im going faster than my previous runs, and then when i check my final time it's almost exactly the same (maybe 30 second difference depending on the wind). How do i improve this?I've been looking a bit in taking longer strides, because i feel like my strides are way too short and i'm just leaning too much on my naturally long legs. Also im a poor thirdie so i dont have fancy gear, i just use my phone stopwatch at the start and then check it at the end.
>>77032233pussy simp
>>77032263run slowerrun more than 6.2krepeat for weeksthen run fast 6.2k
>>77032285give it to me daddy i deserve it
Dropped 10 beats on my sub threshold run compared to 2 weeks ago.Time to up the pace.
>https://www.youtube.com/watch?v=7wBh9oHLD9g/ourgirl/ racing 3k now. 2k indoor WR just got destroyed
>>77032318just watched the 2k. pacer was the real mvp
>>77031341I spent a long time working up to it. Three years ago I thought a marathon was impossible, let alone one under 3 hours
pretty rough 13k. clawing my way back to fitness one run at a time.
>skechers>failed after a month>okay I'll buy a real brand>merill trail sneakers>failed after a month>okay fuck you>newbalance 520s>you are here>???How many shoes do you return before finding a pair that doesnt fall apart in a month
First time running during the day in weeks... god damn there are a lot of walkers out there.Didn't see any animals, no buns, and mister big heron wasn't under the bridge today.>>77032659I wear brooks ghosts. Per my spreadsheet, I have 300+ miles on this pair and they're doing fine. Maybe you're doing something wrong?
anyone else get stinky feet from running?
>>77032659ive had some like pretty liw quality shoes but never have they just fallen apart after.a.monthyiu sure they even.running.shoes?
>>77032824no im not filthy
Ffs, just realized my race is in 10 weeks. Don't think I'm going to get a 3:20 on this, but I'll give it a shot.
>arch pain for 4 months >do wall-calf stretches >suddenly feel blood pooling to the bottom of my footoh...
>>77027604>get sick two weeks out from my 5k, a month out from my HM. This is lame. I know I'll recover in time but Im just annoyed Im missing out on some really good sessions. It's not the time for this
>NEETmaxx for a week playing Factorio>all injures healed PTjews BTFO
>>77033276It’s been a week and I’ve been doing everything, compress, ice, raising and resting it. But it’s still exactly the same I might just kill myself
>ChatGPT says to do a 4x4min VO2max session>Says to run it "at 95%">I try to keep my HR above 90% of my max for 4 minutes each time>Feel like shit and stop halfway through (partly because the air quality was really bad)>Turns out it meant "comfortably hard", not actually 95% of either HR or RPE>I had a similar problem a while back, where I was interpreting "run strides at 95%" to mean "sprint them at 95% of the max speed you could sustain for that distance".Does anybody else with a lifting background find intensity descriptions for running extremely hard to decipher? It's like everyone has a different definition, and you usually need to translate it about 5 points easier than lifting RPEs.
>>77032659wtf are you doing? hiking through barbed wire?Never had a pair that didn't last at least 6 months
>>7703295810 weeks is plenty of time. Don't be getting the excuses in early
>>77033338And for the one millionth time it turns out AI is not so intelligent. You were set up to fail with a bullshit workout. I pace my workouts based of my race paces. If I was doing 4x4 vo2max I would do them at roughly 5k race pace and HR would be about 80% of max. Today I am doing 5x5min threshold and the pace will be roughly 10 mile race pace. Once you've done a bunch of sessions you'll get a better feel for it.
>>77033338vo2 work should feel extremely uncomfortable to breathe, not comfortably hard
>>77033338>4x4min VO2max sessionYou got tricked by a machine.
>>77033338you aint got that dawg in ya
Had to run on the path because grass was flooded. Achilles a bit sore now but we'll survive. Very good session. Fitness is ahead of this time last year.
i like running x
>>77033338sounds like the original recommendation was correct and it adjusted the response when you said you stopped4x4 min @90-95% hrmax is from a classic norwegian meme study which is probably where it got it from
>>77033338If it makes you feel any better the soience isn't settled on what's "perfect" so you just go and do pretty much anything (that you can recover from) and you'll be fine. For high intensity training I'm sure ChatGPT has crawled 10,000 websites that all have different definitions of "anaerobic threshold", "LT2", "threshold run", "stride", and "VO2max session."No modern rooner has ever broken from the "most run easy, some run hard, one long roon every week or so if running long distance" strategy.
I lift 5 days a week, and factor in 30 minutes of low intensity cycling after the lifts. How can I swap to rooning? What should I be trying to achieve when I roon?
>>77034022>What should I be trying to achieve when I troon?
>>77034022First goal is to to be able to run for like 30 min without needing to slow down and walk. Only run a few days a week at first. Then, gradually increase weekly mileage, make each run a little bit longer, add another day each week, and eventually start tracking your pace. Set a goal too, like a 5K under a certain time.
>>77034132Ah right, I'll try that. I can get 5K in 27 minutes, but I have to keep turning my jog into a walk.>>77034099I'm racist, misogynist, transphobic, etc.
>>77034134If you're doing 5K in 27 by run/walking, you're going way too fast. The other important thing is to not get injured.
>>77028234What do you mean serious running and serious lifting? You trying to marathon and compete in PL at the same time or something?
>>77033338>ChatGPT says to do a 4x4min VO2max session>Says to run it "at 95%"This is a reasonable workout>I try to keep my HR above 90% of my max for 4 minutes each timeThis is the problem, HR lags effort and the intention is to hit 95% near the end, you were going too hard
>>77034345It's not reasonable. It's pure retarded. The paces required would require massive recovery and you would still die a death. >the intention is to hit 95% near the endsays who? nobody trains like that. no coach would ever tell you to do that. it would be ridiculous.
>>77027783Good for calorie burnMight work as zone 2 if you increase the inclineIgnore the DYELs, it's a legit way to get you cardio in
>>77034345My problem is that 95% HR at the end of a session is pretty easy and low intensity. I can hit 160bpm (80% HR) in a single rep at the gym.
Suggest me marathon shoes. Something similar to to Asics Superblasts 2.
>>77034756Asics Superblasts 1
>>77033442>5k pace>80% of hr maxEven if it's only for 4 minutes and a shitload of rest there is no way you are not breaching 80% at 5k effort.
>>77034824Sounds about right for say a 20 minute 5k guy doing 4 x 1k in 4 minutes. HR maybe a little higher at the end of each rep. But if you're hitting 95% of max hr you're going way too hard and probably won't finish the workout.
It was impossible to run outside today so I had to do a long roon the treadmill.Even with incline the treadmill is way too easy. I’m pretty sure you’ll lose gains if you run on the treadmill too much
>>77033420inclines on pavement, the back strap tears and then I get owwie blisters
>>77033223hey, at least you didn't travel to another country to a HM and get sick on the plane. boarded plane on thursday, got a bad feeling on the plane when i saw a kid seated in front of me sneezing on his grandfather, had a nice fever and cough by saturday and woke up on race day feeling like absolute shit. might start using coofmasks on planes 'cause i'm so tired of cunts going on planes sick.
>>77035482yeh fink not a bad ideaalso really bothers me how many people i see outrunning just coufhing and sneezing in front of you without shielding mouffucking trogolodytesits actually disgusting
>>77035385I feel like the long runs I did on treadmills gave me huge mental gains though. 2-4 hours on a mill, no headphones, staring at a wall or a gym-TV without sound that loops a sports news channel over and over again. No run will ever be as bad as this shit.
>>77035385You'll lose stability gains and similar things for sure. Not having to deal with road surface quality / weather variance etc. The load is very similar run to run on a treadmill.
Looking at the results from a 5 mile I was going to race until I got a little injury. The standard is so high these days. 242 guys broke 30 minutes. And a 40 year old broke 24. There's still hope for us old lads.
>>77035733Oh no, I lost my stability gains! I'm... I'm falling over! Ahhhhhhh!
>>77035385Treadmill feels harder for me. Maybe it's just the pace is not calibrated correctly. Always feels like I am going fast even when I have it on a slow pace. Also I wonder if they are more suited to certain running styles. Lower cadence and long strides is probably easier on a treadmill.
do you warm up or cool down?
>>77027604Powerlifting and other strength sports attract conservatives because they reward individual responsibility, hierarchy, and tangible results, while cardio-centric fitness attracts liberals because it emphasizes endurance, conformity, and alignment with institutional norms.
>>77035995Never met a conservative who wasnt a government boot licker when their party is in office.
>>77035995interesting observation. what about olympic lifters? they’re usually left leaning too.
>>77027604I never run u think i can do a 22-24 minute 5k if i just hop in after i lost 50 pounds and now i'm doing superior metabolicsi already know the answer (it's yes) but i wanna see how stupid u all are
>>77036212Olympic lifting skews left because it is structurally dependent on national federations, government funding, and international sport bodies, which selects for people comfortable with centralized authority, credentialing, and institutional pathways rather than purely individual competition.
>>77027604love triathlon, me
>>77027604Just run, baby!
>>77036310what compels people to do this?
>>77036520washed out playing real sports
Saw an absolute unit doing sprints on the treadmill today. Love to know her story because apart from being about 20kg over weight she looked and moved like an athlete. A rugby player maybe
At what speed do you switch from walking to running?Like in terms of how you move your body
>>77036608how many feet are on the ground?
>>77036611That's what I'm askingYou could speed walk at like 6.5 mph but it doesn't feel natural, at what point do you change your form
>>77036618keep goingyou almost got it
>>770366088kmh7-8 is no man's lad I can't either comfortably walk or run at that pace
>>77036528water polo
>>77036673for me 8kmh is sorta still walkable. I have tried running slowly but I don't think I can run slower than a 6 min/km pace. So i guess there's a two kmh gap for me. I think I would remain in z2 at that pace but I don't care to find out.
>>7703660812 min/mile. I can't jog slower than that so I switch to a walk.
>>7703487595% at the end of a vo2max workout is perfectly normal. You hit 90% in threshold sessions. 80% would be marathon pace lol
>>77027604>feels like -6F Do I really have to go /roon/ ? Can I just do jump rope and be happy ?
>>77036845I bought a treadmill for this shit lol
>>77036915yeah actually it snowed 8 inches fuck that shit 4000 jumps coming right up
anyone run in terrex trail shoes (aggravic 3 or aggravic speed) and have any thoughts?
>>77036804Looking at my most recent threshold I was 85% avg on the reps and 90% max. Sounds about right. I don't pay attention to it during the run, just go by feel. I used to hit max hr on vo2max workouts when I trained like a madman. Too old for that now.
>>77037006Had a pair years ago that were clunky and stiff and uncomfortable. Assume the newer versions are much better with advancements in materials.
>page 9i know it's cold outside but...
5x1500m keeping it sub 3'40"/k. Felt good. We are so back.
>>77038399oi lad who said you could copy my workout
>>77038404Those look like mile reps m8..
>>77027604Will this make me slimmer? I just want to get my fat burned.
>>77038411yes but you also have to stop eating garbage
>>77036310>Sees Yass Queen on the road>Immediately dies
>>7703840814801500149015001510to be exact
>>77038430Nice splits
>run>knee starts hurting >rest for 5 days >unconsciously fuck up my posture trying to avoid knee pain >run again>knee hurts even more it's unironically over
>>77038506stop overstriding, last warning
>>77038506run steep uphills walk down it's easy on the knees
Today's run: 2x10 minutes at 5k pr pace. 1 min 45 sec rest. My 5k pr is 19:33 so basically a 5k with a break in the middle.I'm in a little worse shape than I was when I ran my 5k pr so this workout was tough.
My longest long run so far, as well as my fastest pace during a long run.No carb loading.1 gel per 1 hour of having ran.Had a bottled water and a natural valley bar for breakfast.Realistically, what's my fastest possible time for a marathon coming up in 5 weeks.
on my roon today when i was stopped at an intersection a man shouted something at me from his car and i couldnt hear what he said so i didnt say anything back
>Have seen at least a dozen videos of people baffled as to why their running watch gives them a different distance from what the treadmill says when they run insideDo you ever forget how fucking stupid the average person is and then get violently yanked back into reality?
>>77039856not much time left but if you can drop your mile pace to 9:09 that's 4 hour marathon on the dot
>>77040254reminds me of that fitness influencer who did a sub 19 5k on the track, but in the video you can clearly see he did not do 12.5 laps
Today did not feel good. Everything felt sore. Idk why.Also god damn I am getting fat.Didn't see any buns, but did see Mister Heron under the bridge again.
>>77040254Wouldn't the treadmill be much more objective since the step counter bullshit just counts steps and tries to ballpark how long that is
>>77038506injured uncs general
>>77040398Yes. Watches measure by GPS. So if you're not actually moving it guesses by your arm swing. Which is not accurate at all. Treadmills use pretty accurate math based on the belt length
>Take a break because my calf hurts bad on every step.>It passes.>Other calf hurts.>It passes.>Hurts behind my knee.>It passes.>Shin hurts now.Alright so the trick is to actually never stop, noted.
>>77039324Ok but forever? Never run down hill again?
>>77040397roonbruh get a stationary bike or learn to kick a ball against a wall or even air squat i'm sickened by how much progress u lose for no reason in winters
>>77028791I'm not a doctor but I have read a lot, been involved in sports and have science training.My advice to you would keep off that for 2 days, if you need to get out of work or a college test get a online doctor or nurse to write you a "get out of trouble note".
>>77028871Pisses me off man, I used to buy Nike's and New Balance but they usually shit out within a year of use. My jobs mostly sit on my ass but I'm moderately active so there's no excuse for them breaking that fast. I've started buying $30 Chinese sneakers or sneakers not made in China they seem to last at least 1.5 years.
>>77040398i got a foot pod thing and it and the treadmill are still at odds. not by much from memory. watch i have was useless as the speed of the 'mill would need to be input, which is fine if you run at the same speed the entire time. the pod is closer than the watch by itself. i run outside now, but have used the 'mill a couple of times. my pace outside after a 'mill session was much more stable, so it is good for that.
Didn't run past 2 days due to random niggles and work stress. Have a horrid month coming up at work and it's sapping all my energy. First time since starting running in august I've felt demotivated about the whole process.Going to try and set a new 5K PB on saturday to have something to look forward to again.Sub 22 should be attainable.
>>77040942push through and do your troons anon. you will feel much better after and you will feel less stressed.
>mfw never been injured runningascended
>>77040310They run a race and cry that the course was long because their watch said so. These motherfuckers can't be serious.
>>77027604ran a half-marathon at my "race" pace for fun during training but my Garmin says I spent 30 minutes in Zone 5, there's no way that's possible right?it was hard-ish cause im a shitty runner but still not an unsustainable effort
>>77041001why do you deem zone 5 an unsustainable effort?
>>77041004cause according to the internet (most valid source of information in the world), being in Zone 5 should have me gasping for air, nearly dying and begging for lifeI'm asking because I'm pretty much clueless as far as all the zone, aerobic whatever and all that stuff go.I just run according to vibes and aim for improvement as much as I can, I'm just worried I might be doing things wrong or potentially hurting myself in the long run
>>77041007there is merit to the internets description, but only if you have your heart rate zones correctly entered in your watch. if you can be fucked, maybe find some method of estimating your zones and then chuck them in and see if things are more consistent with reality.
>>77036221prolly not
>calf stretches for 4 days now>arch is super itchy This is aids, right?
>>77041050Sudden weight loss?
>>77041050fungus
>>77041088I have plantar fasciitis and have been under weight for the past 15 years.
>>77041112Nobody’s got aids!And I don’t wanna hear that word in here again
>>77041007zones have a wide enough range. big difference from bottom of zone 5 to top
>>77040837I always get injured in the fall when it gets cold. This time I'm starting back up sooner though so hopefully it won't be as bad
>>77041001According to the quick and dirty method of figuring out HR zones, my max would be around 188.A weeks ago I was doing hill sprints and my watch had clocked in a max hr of 212 at one point. Point of the story is, your watch might not be calibrated to your actual heart rate zones.
/roon/bros i did iti talked to her at run club this week for the first time
>>77041684High school girls go to your gym?
>>77041684what was your opening line bro
>>77041336gotta remember to eat and drink more in winter bc your baseline calorie expenditure rate is greater and canned heat makes you lose water faster
>>77041693i’m 35 and she’s in her early 20s i think
>>77041754age gap yikes dawg.
>I keep getting lapped by children at parkrunStart doing Norwegian Singles>I keep getting injured after speed workoutsStart doing Norwegian Singles>I keep having to take down weeks and rest daysStart doing Norwegian Singles>I can't find the time to train for a marathonStart doing Norwegian Singles>My Swedish wife left me for the 15 minute parkrun chadStart doing Norwegian Singles
>>77041705maybe i did to much cause i'm gaining weight this winter, like a fat disgusting fuck. Need to run more I guess. Though now we're entering the rainy season.
>>77041684she looks pretty kissable ngl on god
i run but i'm not a "runner", why do people only do 5k, 10k, 20k and so on? why does nobody ever run 7k? 12k?
>>77041684Is this a gimmick
>>77042401Round Number Bias. It happens everywhere, even stock prices
MY FUCKING ANKLE HURTS AGAIN I DIDNT EVEN JOOG THIS HARDGOT WORSE AFTER WALKINGWTF
Is there a guide on how to plan out your training and running sessions?I picked up running a few years ago mainly for weight loss and been loving it ever since, but I pretty much only do long runs (10k to 20k 3 times per week).Current times are 45' for 10k and 1:39' for HM which is kind of average I assume for someone who runs quite a bit, not sure where to go from there.
>>77042401>i lift but i'm not a "lifter", why do people only do 5, 10, 20 kgs pl8s and so on? why does nobody ever rep 7kg? 12kg?
>>77042580people talk about their random PR's all the time, meanwhile runfags only run 5ks or 10ks, nobody is running 7ks or anything.
>>77042578You can buy "Daniels' Running Formula" which I think has some good stuff in it. It's on my shelf, but I haven't opened it in years.Otherwise, just ask ChatGPT. Tell it where you're at now, where you want to get, and what you're willing to do to get there. That's what I did for my HM last year, and I got to my goal. It gave me a calendar of what distances I should run each day and level of effort I should put in.
>>77042637there are a bunch of races of random distances, but some standard distances are nice for comparing PRs, and what's the point of running 7k when everyone would place about the same as in a 5k
How do I train legs?Since I do triathlon training, my legs are too fried.Reached sub20 5k tho. Upper body is fine.
>>77042401My most common run is 8k, it's a good compromise for when 5k feels too short and 10k feels too long
>>77041791what’s wrong with a 35 year old man dating a 20 year old girl?>>77042437what do you mean, “gimmick?” i talked to her this week for the first time after seeing her around in my run club
>>77042703>Upper body is fine.No you're dyel
>>77042763Post body
>>77042779daddy~
Saw one bun today
>>77036520>>77027604is this the same womanis she okwhy nobody stopped to check on her
>>77027604Currently planning to do my first half in ~7 years at the end of april, and have my eyes on the LA marathon as my first full next february. Any particularly good/fun halfs around the country that could fill the gap? I was looking at the LifeTime Chicago half and the Urban Bourbon half in Louisville, but very open to other ideas/places to travel.
>>77042637brown or foreign?
>>77042703>How do I train legs?no one knows
>>77043009Alternatively, the San Francisco Marathon is 13 weeks after the half. Is that too short a time to train up from half to full? I know Higdon has about an 8 week space between the two, so it seems theoretically reasonable but I'm not certain.
Damn, someone was stabbed recently on one of the trails I occasionally run on.
>>77043152>watching policeactivity>"why does that bridge look so familiar?">it's the route I run twice a week>guy gets swiss cheesed in the videokeko
>>77043166niceA while back there was footage on the news where a drunk driver went off the road, through a guard rail, down an embankment, and into a running trail I use pretty often. I like that trail BECAUSE it's so far from the street...Also recently there was a baby bear running around on another trail I like to run on. The police filmed it with their drone for the news. It would have been pretty cool to get attacked by a baby bear.
>>77041684corr would inseminate diss wenchoid
>>77033338>ChatGPTcurrently insisting to me intervals can never be run at a faster pace than a continuous effort of the same distance and that 5k runners race at a conservative pace "for safety"
>>77042731mine is about 6.5 because that is the route I like taking the most. fartlek i do it around 10.6
Saturday I should be healed
>>7704306213 weeks is enough time. Not like you are starting from scratch.
>>77043506The amount of people doing silly training because they just copy whatever slop the stupid AI tells them to do. Much better off not being a lazy cunt and doing some research yourself. Plan your training so it actually suits your ability and goals. AI will give you generic mishmash that could be way off what you need.
>>77043593many are saying this
Onions on fasted cardio? I did a slow 5k this morning and other than not having to worry about digesting breakfast it didn't feel any better or worse.
>>77043635Not a huge deal either way assuming it isn't a hard workout. If anything I rather be fasted if I have to run in the morning for scheduling concerns. Just make sure you ate well the evening before.
https://youtu.be/ZTXM7aR_o4k?t=43This mad bastard. Hope he gets them all
>>77043645Destroying someone's ego for the love of the game
>>77043645Strava is full of cheaters. Taking it seriously is a recipe for mental illness.
3 x 8 minutes90 seconds recoveryso fucking windy. 40km/h wind. sick of this weather
>>77043635Stop eating onions after cardio. Gotta get those proteans and fluids in for recovery.
>>77043870I’d rather run in the cold wind and rain then run in boiling heat
>>77043937At least in a heatwave you have the option of early morning when it is not so hot. And heatwave over here means max 30C. So gimme that heatwave
>>77036524What are you trying to say?
>>77027783Ideal cardio for maximizing lean mass, not great for running
>>77042703These Jared leto movies are getting out of hand
>>77043669Is that what happens when you see people with segment records that are physically impossible to actually run? I assumed it was just cyclists who accidentally recorded that they went on a run
>>77043645fucking cringe
>>77044138it's cringe if he is a weirdo taking it very seriouslyit's kino if he's doing it for banter which he appears to be
Hello rooners. I've been getting ankle tendonitis after rooning for 15 minutes which is about 2 miles. This is really frustrating because I've done a few 5ks and one 10k and genuinely just enjoy rooning. Anyway it's driving me nuts as I use rooning as a supplement to my strength training. Do you guys have any tips or exercises to rehab this?
>>77044881As an add on, I have already replaced my shoes and inserts with brand new ones which fixed it for one day before the tendonitis returned.
>>77044881I do ankle exercises with a band around my feet. And wobble board stuff. But don't have any ankle problems. Maybe you shouldn't do these with tendonitis I dunno
>>77044881I don’t know sorry
>>77044881Record yourself rooning on a treadmill or something. Fixing my form a bit solved my knee pains (I was overstriding like a tard it was apparent).
>>77044881First, look up heel lock lacing if you aren’t already doing it. But make sure that you don’t crush the top of your foot with the laces when you do it. If you have to do window lacing, do that (you can look that up too, these things are simple, you will figure it out).Second, for now, get some kind of support or compression for your ankle. I wear a compression sock when I have issues, and if it’s really bad I will use an elastic velcro wrap for even more support. t. 80-90 miles a week and work through these issues several times a year.
>>77045110Do you recommend pic over a compression sock? I was about to buy a medium intensity compression sock to start.
>>77044881see >>77043593
>>77044881this but not even 15 min
>>77045110copper infused L M A O does nothing.
>>77045211It’s just a compression sleeve it’s not about the copper
>>77045129Doesn’t really matter, that’s just the one I bought. As long as it’s keeping everything aligned it will do the job
>>77027751i'm suffering from literally all of this
>>77045220Thanks bro. I just bought it. I also took some ibuprofen which has made me feel really goooood. I take 2IUs of HGH nightly so I'm hoping a combination of both of these will get me back up to my 20 minute runs. I hate having to cut them short at 15.
ran a mile
>300 / 44 / 1barkers start cooking
>>77045331Good job buddy
>>77045976thank you :3
>jogging on treadmill >increase the speed every minute and try to last as long as possiblealternatively>increase the incline every minuteWhat is this called? It's fun. Treadmills are fun.
how do I fix this?
>>77046500run somewhere flat
>>77046501I live in a mountainous area, most of the trails are somewhat on a hill/mountain, should I stick to flats before getting better at running/stronger?
Long term forecast says warmer weather coming. Might get off the exercise bike and back to running next week.
>>77046515>should I stick to flats No. Hills are good they make you stronger and turn you into a beast. you don’t want to be a little feeble cuck boy who only runs on flats
>>77046677my idea is that I should do only Z2 on flats for a while, Z2 on hills(basically walking for me) or hill intervals(this is what I was doing prior to this race last spring) ?
>>77046515Do the hills and you won't need the pills
>>77045110Wanted to let you know anon I bought these and gave them a whirl.They definitely fixed the tendonitis in my ankles but made the bands too tight and got pain on the underside of .my foot haha. Either way, I'll go looser tomorrow and see where that sweet spot is. Thanks for this tip.
>>77046704There's nothing to fix and z2slop makes you trans
fresh bread>>77047392>>77047392>>77047392
>>77033338if you don't know enough to fact check the answer, don't use the spicy autocorrect powered plagarism machine...
>>77036221prove us wrong(no)
