>Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.pnghttps://i.imgur.com/qNJIy.png>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/cock and ball torturehttps://sites.google.com/view/sub-threshold/home>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/>Performance calculatorshttps://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorhttps://lactrace.com/norwegian-singlesprevious: >>77027604
Wpuld nuttall over her face if you know what i mean
>>77047396I don't follow
Dumbass subhuman trash (browns most likely) have given up on snow removal on sidewalks at this point in my neighborhood. Love running in the middle of the fucking road bc no one bothers to plow the bike lanes either. Maybe I'll die and then I don't have to worry about getting under 40min for 10k.
Great start to the year. 122km in January. Only 3 months over 100km last year.
Superblast 2’s just delivered at home, ready to lock in after work and then go have a Friday Guinness with my dad afterwards
trying to train through a quad/lowerback injury a month out from a trail marathon eating ibuprofen like skittles
unc and injuries, name a more iconic duo protip: you literally can't
felt great on my run today. 7 miles. cold but i dressed in enough layers. xx
>>77047801your literally 40
>>77047392braaplek. made me piss. was quite warm out.
>>77047801I'm not injured it just a bit of pain and my knees sound like gravel in a cement mixer when I walk, but I can walk and run so I'm not injured
>>77047801>injurieslmao grow up
>>77047392>/troon/ running general
>>77047392Just did 5 miles before a pull day for the first time. Fuck me I'm exhausted, but goddamn I'm gonna kick the shit out of this half marathon in 3 months.
>>77047392Anything to pay attention to when doing fasted running? I definitely tire faster and can't go quite as hard, but even at ~40 hours into a fast I'm still able to do 10ks without feeling too bad after. Not sure how that impacts higher distances.
>>77048311is it a full fast? keep up your electrolytes n salts up I guess
>>77048282already debunked
Saw one bun. I acknowledged him.
>>77048337Yeah that's what I've been doing. I suspect if I was going for a full marathon at the moment I'd run into issues around the halfway mark, but other than some performance constraints it hasn't seemed to effect me much.
>>77047392>Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);how slow? is it possible for a nonrunner to hit 3 miles under 24 minutes by June?
>>77048380yeschildren do this
>>77048380Almost certainly. Just get on a training plan for a 5k (C25K is the one that most people recommend, but I like Runna's plans and interface). Unless you're very obese, 8 minute miles should be feasible.
>>77048386>>77048434>3 months to under 24 minutes for a brand-new runner of unknown age or genderdon't bully the noob, guise
>>770484494 months, but fair. I was assuming someone of reasonable fitness, but I should assume average American until >>77048380 gives the info. Under 30 is probably reasonable even in that case, if they get on a good training plan/clean up diet/etc.
>>77048449He's an adult, white male. He doesn't need pussy ass c25k, he can go run 3 miles right now. He can repeat that process every other day and watch the time trickle away.
>>77047420roon in the snow, you fucking pansy. you think pre-civilized rooners had flat, paved goylevards to roon on? figure it the fuck out.next you're going to be pissing and shitting about your (((orthotics))) wearing out or some other fag shit, as if you need $400 tied to your feet to roon
>>77048452>>77048459Even presuming he's a young man, and even if he goes out and runs that first 5K at 10 min/mi pace, dropping to under 8 before June (so using Feb, Mar, Apr) doesn't seem realistic
>>77048472>Feb, Mar, Apr, Juneyou accidentally a month.
>>77048474
>>77048481To be fair, "by June" was unclear in the first place. But even if "by the end of June", I don't see someone dropping their time that much unless they came from an good existing fitness base and just haven't run distances.
>>77048472He's just trying to be average. it most certainly is doable. But this is anon asking if questions and how do i's and therefore won't be putting forth the effort anyways.It is possible, just not for (You) >>77048380
>>77048380>3 miles by end of school yearMaybe USMC isn't the best option.
Knocked out my first 20k run for the year after almost 6 months off from distance running.Yes it was slow but nice to get back into the swing of things. It's 36 degrees here (97F) so the Indian Ocean swim afterwards was perfect.
>>77048735>Perth
>>77048741Yeh cunt
>>77048755at least you stay NOR
>>77048771I'm a SOR boy but wanted one final NOR run before they close my local bridge.
>>77048775Gosnells?
>>77048781Freo
>>77048786yeh, I know. i heard about the cunts closing the bridge.
Parkrun doneGym nowThen a few pintsJust another Saturday
>>77049092your parkrun is also the wrong distance?
>>77048786what's the deal with freo? everyone always talks up about how good it is but it's just filled with homeless and uni students role-playing as blue collar, it's like little melbourne
Hey /roon/. It's still quite cold and it looks like it will rain a lot and maybe snow too but it's really time I tried it, so I'm thinking February should be the month I will go running (rooning) every day. Firstly it should be to increase cardio. Any advice, training, nutrition, supplements?
>>77049127
>>77049122we don't go to freo
>>77049127Maybe I'm under thinking it, but "just" try to go for longer and longer each weak or two. So just 1 km sessions 3-4 times a week, then 2k etc. if you are really new, you are probably going to feel pain in places you have never thought you could, but usually searching "x pain relief exercise" on YouTube is going to give you some stretches and mobility exercises which are going to be helpful in the long term. I don't think you need any special supplements. Maybe magnesium pills before going to sleep. Isotonic drinks are a godsend in summer and for longer sessions. Try to get a nice pair of running shoes. If you have the chance, visit a store dedicated for runners, they'll help to find you the best fit. But don't overthink it. It it's a running shoe and there's roughly a finger wide room before your toes inside you are good to go. By the time you'd buy your next pair you'll have more preferences and you could choose better, but don't let analysis paralysis hold you back.Good luck and have fun.
>sha'carrie arrested for driving 170kphkek gotta go fast
Because of shitty weather I started to using a treadmill, and I'm getting closer and closer to a sub 25 minutes 5k, which feels impossible outside. I usually run between 27-29 minutes, depending on the terrain. I wonder how I'm going to be able to translate this to real life once I'm able to get out again.
Hey /roon/Ex-powerlifter here, been rooning for a few months now. I've managed to get from 7:30 down to 6:48 mile and it seems like i am continuing to make progress. The problem is that i am having some knee problems that affect my squats that i believe stem from rooning. I'm 6'3 235ish and roon twice per week (one threshold run wednesday and one long z2 on sat, total about 7mi per week). What should i do about this? Should I just replace the threshold workout with bike/rower? Or should i do more z2 and try to add mileage before i do threshold workouts? I would like to be able to handle a decent amount of rooning volume
like two weeks ago i managed to run 10k with no walking intervals the thing is, i wasn't used to running non-stop and now i feel like it's taking me several days to recoverwhat's the right move here /roon/? should i add few walking minutes to my hour of running? or should i keep running non-stop until my legs get used to it?
>>77049516stop powersharting
>>77049516Start blasting PEDs, it's the only way these "hybrid athlete" grifter influencers get fast at running and keep up powershitting (Nick Bare, Truett Hanes, Jeremy Miller)
>>77048311how long are you fasted before a run? Is it first thing in the morning on an empty stomach or longer
>>77049700I don't compete in powersharting anymore but i do like being strong and continuing to make progress on my liftsRooning actually seems to generally help my lifts rather than hurt, I can go harder in the gym for longer without getting tired and I recover faster. The squat/knee issue is the only problem>>77049739There is some truth to thisAny heavier rooners/lifters itt? How do you manage recovery?
please respond >>77049674
>>77049674It doesn't matter just run as much as possible as often as possible without getting injuredSee >>77049144
>roon for an entire year without injury>roon two marathons back to back without injury>10k tomorrow>ISG acting de mickey all of a suddenIt's beyond me how anyone can believe in God after creating such wretched bodies of flesh and bones.
wait a minute, lemme get this straight is it ACTUALLY called... FARTLEK?!?!pffftttt hahaHAHAHAHAHAHA
I'm altering my plan of simply rooning for a year to try the C25K template but with 4 min/km intervals instead, 6 min/km is gay. 4 min actually feels like running, high cadence feels better, even my legs feel better the feet get to roll instead of stomping.
might fuck around and go for a run
i ran twice (long+short) this week instead of just oncehoping to build up to two long ones each week in addition to liftingwould be nicehave a nice day anon(Jesus Christ (just so scare the demons))
>>77047392does she have a piercing or is her belly button just mishappen?
>>77049742Depends on the day, but usually somewhere between 18 and 40 hours. I run in the afternoons and do occasional ~44 hour fasts that end up aligning with my running plan. I also don't really eat breakfast or lunch, so even on days where I'm eating my post-work run is usually fasted anyway.
>>77049789in my anecdotal experience rooning is incompatible with powersharting. had a shoulder injury that kept me out of the gym for two years (couldn't bench or get my arm to the bar to back squat). roon times decreased and pains disappeared while i lost 15 lbs of mostly muscle. three rounds of physio have me lifting again, I've gained 10 lbs back and my roons suck again
>>77047392Odd that we don't have a cycling general, or even a cardio general. Would help with cross-training discussion.
>>77050147there's a cycling board >>>/n/ and a cycling general on /sp/ for people who take it extra seriously (not just watching) >>>/sp/cyc
>>77050152Oh shit, didn't know that existed. thanks anon. Now if only we could get a rowing general, but it's def nowhere near popular enough.
I'm losing my fucking mind hearing about people claiming to have run a 2:45 full marathon after only 8 months of running. I know they are bullshiting. I know they are leaving out that they ran track for 4 years and only took one year off.
>>77050157Why do you care about other people's runs anon?
How many km a week do I need to clock to come to terms with having no friends nor gf at 37?This is probably within the range of marathon perhaps even ultras pain territory I assume.
>>77047392I ran 3/4 of a mile today, the longest I have continuously run ever. Next goal is a mile
Back above 20° and into the 30°s this week. Gettin back outside. Coming up on 3 weeks of no roon.
>>77050147because every time one gets posted a faggot like >>77050152 posts this garbageI don't want to talk about mtb with /v/irgins
>want to start running>neighborhood is extremely steep hills with no flat parts
>>77049111gps is not accuratehardly breaking news
>>77049516If you only run twice per week then you should try to add mileage. Do the cross training as well if you can because if you are going from 2 runs per week to 3 it is still not much and the bike/row sessions will make a difference.
>>77047392How much do I need to be concerned about how my lifting impacts my running? Right now I'm at 4 lifting workouts (push/pull)/4 runs/2 ab workouts/2 yoga/stretch sessions per week. Haven't felt much obviously negative from the volume on both but my training plan is pushing higher mileage starting next week. Obviously once I get closer to race day I'll dial back the lifting, but do I need to start considering that now?
>>77050229Jesus Christ is your friend
>>77050281I want to do hill sprints but I live in the flattest place on earth
>>77050304Decide yourself what you want to prioritise. I know I am sacrificing some running gains by spending time in the gym but I am happy with that. And apart from heavy leg days it doesn't really affect my running training.
it feels impossible for me to hit the paces i want when its below freezing outside
>>77050350Not ideal conditions. Your muscles don't work well when it's cold. Don't worry about it. It's about effort. Just like running in the heat/humidity. Think of it like running with a weighted vest on. You're not actually losing anything just because your pace is slower as long as you're putting in the same amount of effort
>>77050319Is JC in the room with us right now?
>>77050353>Your muscles don't work well when it's cold.thats what i figured but its still discouraging i just need to stop being a whiny baby.
>>77049144So do I have to keep it easy to get those mitochondria gains? I thought I had to push it hard to improve my cardio. Not that I would have because I'm afraid I would die. I'm mostly trying to just go run.>>77049339Thank you for the detailed answer. I think I will go for trying to run continuously for 30 minutes at first then see how it goes. Electrolytes and carbs before/during/after training is what I was thinking about, I do take calcium and magnesium, I guess I will keep it simple at first and do nothing else. You are definitely right about shoes and pain, it was a problem the few times I've been before. I will probably have to use my uncomfortable dirty shoes for a while until the weather improves. No pain no gain.I will try to keep you updated every few days.
a 16 year old ran a 3:48 mile today
i'm addicted to sugary sports drinks
sunday roon
22 miler today phwoarmade sure to pace myself since wanted to not go too mad and did 7 mile tempo yesterdaypropa gud diss wun hairfta umbigulatedpropa stinky feetingtonshire tho
>Try increasing mileage>Slightest improvements>Knee pain walking up/down stairs days later>Reduce mileage>No improvements>Knee no longer hurtsForever slowDon't really care, it's all about health after all
No buns today, or herons. Some big event going on at the park... god damn traffic. Was behind a chick with a decent butt for a bit. Nothing special, but good enough.
>do an easy weekend long run>watch says i'm being unproductive what the FUCK
this is the ideal long roon pace
>>77051355
>>77050147>>77050156I'd also love that and sometimes someone tries to get the ball rolling, but it never gets enough momentum. I think cyclists just go to /n as the other anon said, boxing and martial arts related cardio goes to /xs if I remember right, and the rest, swimming, rowing etc. simply isn't popular enough to have a consistently going general. I have seen them popping up and dying with less than a hundred replies. Which is a shame because I'm thinking about investing in a rowing machine, but I guess I'll resort to yt for info on that.It's weird, btw, how rowing isn't more popular, since as I understand it's good on joints and builds muscle.
>>77050719I feel your pain, anon. Maybe I don't understand how to properly increase milage, but it feels like 5k is a magical safe spot, while going higher guarantees knee irritation. At least for me.
>>77051363this guy is straight to the point for rowing form, all the other videos are a waste of timehttps://www.youtube.com/watch?v=ZN0J6qKCIrI
>4:10 pace on 10kWhere do I go from here? I don't feel exhausted but my pace dipped for a couple of km. Ludicrous amount of interval and speed training? Getting sub4 seems pretty hard right now.
>>77050719Stopped for a week because it'd hurt bad, I feel like I lost a month or two of progress now. Guess I'm just old, idk.
>>77051796when i started out i found i'd be running way too fast and it was smashing by body. my aerobic capacity good enough, but too fast, too taxing and as a result over training. i was also bouncing along with a low cadence. I got a watch and it helped for the cadence, but it also uses pace zones instead of HR zones. now when i run in the correct pace zone I find i can do more mileage and not get sore and have all the niggles. It appears to be pretty accurate. I also found that it wasn't until a was hitting 10km pretty regularly that 5km was nothing. 10km I get sore feet and know about it the next day. I guess if I want to get good at 10km I'll need to start hitting 15km.
My dumb running shoes got slated and they're kidna lopsided now which caused a slight muscle injury near the edge of one of my feet due to my feet rolling when using those crappy shoes. I am considering just running in my regular flat shoes (0 cushioning) but they are even and not slated though, can I just jog 21 km in them for once? My injury seems to have gone from 6/10 pain when jogging to like 1.5-2/10 when jogging
>>77051548Good shit, I've already saved this video for later use.My greatest concern is the price range. It goes from roughly 300 to 1500 dollaroos and I have no idea why's one better than the other. I'm also unsure about the size because I'm 189 cm standing tall, and I'm not convinced I could sit comfortably on every model.How flexible do you have to be, by the way? After a good warmup I can reach my toes, but I'm still relatively stiff.
Hurt my calf yesterday but not too bad today. Skip a couple of runs and go to the gym instead then should be ok to run again. Was worried it would be a lot worse.
>>77051871I don't know what you mean by slated but don't do something stupid like running a pair of converse.
>>77051874There are only 2 rowers to consider buying, Concept2 or Rogue. The cheap ones are garbage. If you buy a proper and don't want it, it will still have good resale value. Nobody will buy a cheap one from you.
Run today in -19C/-3F. All my water in my hydration vest was frozen solid.
>>77052139Too late, they were basically converse shoes with absolutely 0 cushioning but it was a light pace jog while listening to an audiobook, all in all it was a pretty relaxing experience, pretty confident I could've gone for the half marathon but I did not want to tempt fate by making the injury maybe worse, im planning on just going full retard mode 2-3 weeks from now on and jog an entire marathon while my farthest roon was 31 km. Don't care about the injuries I might get I just wanna do it at least once. I will get new rooning shoes first though
>>77051371Personally I just added 0.5km per roon when I was a beginner 5k jogger (I jogged one time a week on the weekends), after I got to 10 km I noticed I could easily add 1 km per single week run and I've kept on doing that. Worked great so far.
>injured>can no longer roon or jumpWhat do I do in the meantime to not lose my cardio gains until I can run again? Cycling.
>>77052242similar temps where i am today with annoying wind gusts. on my long run yesterday a gel in my pocket was half frozen
>>77052271Depends on the injury. Can you swim?
>>77052271If done on a mat, boxing is surprisingly joint friendly.
>>77052271ski erg is good
>>77047392My shoes feel flat but they only have 450km on them. Do I go drop $200 on another pair of ghosts or tough it out for another hundred?
my injury is healed!!!
>>77047392Did hill sprints today for my first outdoor workout of 2026. Heart rate was lower the entire time than basically any treadmill workout? Despite my pace being higher and doing hill? /roon/ers is this normal?
>>77053078he was right >>77043593
>>77052547Waiting on results from xray, don't know what it is yet. I can swim, don't like it much, every time I do it the pool is full of faggots getting in my way.>>77052573I actually would be surprised if I can do any boxing without pain. Would using a jump rope on a mat be good enough? Never actually tried boxing for real.>>77052608I don't even know what that machine is, I'll go to a gym and see if they have one.
>>77053129You won’t believe me but that was me lol
I’m fuckin dead bros
What are the metrics that tell you that you have either a bad or good day?All that high end Garmin shit on the watch is BS.Today I woke up after a bad and short sleep, went to bed around 6 AM, had some nose bleeding one hour before deciding to go outsides and run.>PB 48minutes 10kmBefore today I regularly had tried my hardest since 2025 to break the 50minute mark, but always ended up around 51 minutes at best.Today I didn't even try until the start of 7th kilometer, seeing the time and how easy that run felt.Last km I ran in 4:24 minute and felt fresh.Wtf has changed from the days and months before to today?
How to avoid dying when trying to run a Boston Qualifier time?
>>77053304The vax claims another life
>>77053304I have the same question..... but the opposite?
>>77051713>4:10 pace on 10knice>interval and speed trainingyes and threshold work>sub4 seems pretty hardit comes in time and with training consistency
>>77053304>healthy and fit
morning roon - 6k easy with some cheeky 100m strides at the end
Why do marathoners look like beef jerky
>>77052876runnin in flat shoes is fine for me
>>77053304actually does seem to have been fit. Maybe some lingering heart issue? Or illegal drugs his wife isn't mentioning.>https://www.miaminewtimes.com/news/south-florida-man-collapses-mid-miami-marathon-dies-at-hospital-40520650/
>>77053309>>77053706>wife didn't mention the mRNA clotshotMany such cases
I've been struggling with tight lower calves for basically the entire time I've ran. I have a foam roller and that helps but doesn't fully fix it. It normally goes away after the first 2-3 miles of any run though. I'm pretty slow but worked up to a marathon like 2 months ago (5:05 finish, was on pace for 4:50 until cramps in the 23rd mile). I thought by now it would have just gone away lol. It doesn't hurt or anything, just feels sore and tight. Has anyone else had this & found a way to fix it permanently? I'm wondering if I'm a bit too heavy (5'8 185 lbs)?
comfy indoor meet just droppedhttps://www.youtube.com/watch?v=Iwrg-T2V3e0
>>77053304so that's it? lose the genetic lottery and running could literally kill you at any second?
Faster than I expected, considering I haven't eaten anything yet today at all. Got passed by a guy though.Saw a lot of ducks but no buns.
>>77053786it's more like you just die while running instead of while masturbating to trannies. Apparently it's not even really worth doing extra screening for this type of thing in athletes. It's just something you notice because it happens to healthy appearing young people.Apparently running can even grow extra backup blood vessels to compensate for ones that are full of plaque or something. The benefits outweigh the risks generally.
>>77053706>>77053714He's a brit working in finance in Boca Raton. I guarantee you this man had cocaine in his system.
>>77047392Anyone get a tattoo as a race memento? My gf is getting a small tattoo to commemorate her first marathon, and I'm considering doing the same for my first later this year.
i wanna nuttall over her tiny skinny little flat chestfuck i love rooner girls
Starting to think the popularity of ultramarathons is primarily from people who want to say they ran a long distance but also don’t want to have to actually do something as hard as a marathon so they pick the one that lets them walk half the time
>>77053976lmao this is absolute loser behavior
>>77053976Get a werewolf running in a marathon outfit but don't let them draw it derpy or furfag looking
I started running with a weighted vest recently. 10% of my body weight I finally hit 2 miles with it. Any advice? How often should I run with it? I love this thing, I think it's helping me with my posture as well. What should I be careful of?
>>77054191Celebrating an achievement is loser behavior now?>>77054208with my luck the tattoo artist would make it look like a diaperfur
>>77054187Girl I knew from college just did one in Rwanda like this. She's a good runner, but I guarantee you she walked the vast majority of it.
>>77054228>marathon>achievement finna get an ironman trademark too?
>>77054232I'd like to do an ironman, but I'd kms before I tattooed any corporate logo on my body.
>>77054187Normalfags see each successive distance as being more prestigious so their goal is to move up the ladder (run a 5k, then run a 10k, then a half, then a marathon...) and post it on StravaIt's appealing because unlike chasing PRs you can move up without actually improving
Do you think femcel bol would date a fatty like me? I can "run" a 15 min mile, 10 minutes if I really tried.
>>77054262You do have to improve to do a longer run, though. The type of "run" in >>77054187doesn't require training in the way moving from say, half marathon to full distance takes.
>>77053786>so that's it? lose the genetic lottery and running could literally kill you at any second?[spoiler]At a certain point exercise is unhealthy[/spoiler][spoiler]Chances are you aren't exercising that much[/spoiler]The universe is lottery in that you weren't born a dirt farmer in Africa in 1784 AD
>>77054270absolutely
>>77054343>[spoiler]
>>77054273It doesn't require much training to run a 4:30 full after running a 2:00 half though
>>77054343back to /tv/ tourist chud!
>>77053730Could be compartment syndrome
>>77054343
>>77054262This is true. They think a 4 hour marathon is more impressive than a 40 min 10k. If they actually trained for a 40 min 10k then they might run a good marathon time.
>>77054228Getting tatoos is loser behaviourRespect yourself
>>77054270PossibleSomething tells me her future partner will be a autistic slob
>>77047392I’ll be running my first marathon on 3rd of May. My current training plan is, every time I go running. I run as fast as I can for 90 mins, three times a week. Will this be enough to do the marathon?Current pace is 4:50km
>>77055273Did pretty much this for 2 months before my first marathon. Started from 0 rooning and got like 16 sessions in. It sucked but doable. Got 3.5h time with this. Good luck.
>>77054187ok? more pain and suffering does not = better
>>77055317Sure it does. In fact, the world would be a better place if normies suffered more on a regular basis.
>>77055333>muh normies
>>77055273This is terrible training but you will be fine to complete a marathon. if you survive that long without getting injured.
>>77047392After getting 2nd place last year, I decided to focus and train and I did it. Got 1st place for my age group at my local 5k. They gave me a gold medal and everything. No matter what your goals are, you can get there. I believe in you
>>77055414
Training for my first marathon and am getting into the highest volume weeks I've ever done. Ran 30km/18.65mi on saturday @ 4:43/7:35 pace. Was absolutely demolished yesterday and have a easy-ish run today, any tips on what I can do rn to help my legs recover so I can do today's workout? don't want to pussy out/skip stuff just cause im a bit tired.
>>77055476Go extra easy. Cut it short if you have to. Part of a good training plan is having the discipline to adjust when necessary. No point pushing it and still not being recovered for the next hard day.
How to address chaffing inside the armpits?
I think my plantar fasciitis is getting better. This is a long winter so hopefully I'll be good to go when this is all over.
>>77055557Body glide or even just a little Vaseline. Also try different shirts
>>77054748her current partner is an unscuccessful pole vaulter or sumat so ye checks out
>>77055557good anti-perspirant that minimize sweat
>tfw pain in feet and ankles when runningAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
>>77055683just take it slow, us uncs don't have the privilege of running fast
>>77055687I'm 28, didn't think I'd become an unc that fast. I got supple flat feet too which really complicates things, wish I could find a solution
>nigspeak
>>77048159>I can still switch between dog and sad clown
>>77053786>lose the genetic lottery and die in your sleep>lose the genetic lottery and die of same common illness a fat person would despite being fit>wake up go outside and get stabbed to death or killed by a drunk driverMight as well have as much fun as possible with the time you have. You never know when your last post will be.
I'm currently doing the Norwegian Singles stuff, working fine and still making good progress in my 5K pace.I currently run 6 hours spread over 6 days, 3 sub threshold sessions.If I want to increase the time spent, should I try and add in a monday run? I feel quite recovered atm and like I could have gone for a run today. I could also just add a few more minutes to the other easy runs in the week.Basically, is it better to have daily load lower and no rest day or to have daily load higher but with a rest day?
>>77055897I prefer a rest day. Even when I was running seriously and my team were competing for national titles we always had one day off per week. Don't forget recovery is where the gains come from. But we were smashing v02 max sessions every week. Obviously the sub threshold stuff is a lot easier on the body. You could try alternating weeks and see how that goes. 7 runs one week then a rest day the next week.
Turning 32 this month and going to run a sub-2:50 marathon this year. Turns out You can be a boomer and still roon good
How do I train myself to be able to run a marathon in a full 3 piece suit.
>rest day
>easy run>nigger watch immediately tells me i'm unproductive getting real tired of this shit
I'M GONNA HEAL
>>77053098got on a treadmill for an easy run today and wtf my heart rate immediately went to like 170 and it felt far tougher than my hill workouts yesterday. gym did feel a bit warm and I ate a bit more than normal before my run, but jfc that felt rough
>>77047801>sharp pain in left knee when squattingit's over for me
>>77055624>unsuccessfulOlympiad and World finalist. Okay he's not Mondo but hardly rubbish.
track night.. should I do 5x1500 or 6x2k or a pyramid
>>77056746if when i saw him i didnt recognize i consider him unsuccessful since i will watch the pole vaulting when it is on tv whether diamond league or some major competitionsure loadsa pole vaulters i wont knowbut if i dont recognize then im sure hes no one worth finking about
>>770568625 × 1500
>>77053304
>>77055897If you're doing all sub-T and easy pace you don't need a day off. Recovering on your easy runs is more than enough.
>>77056980thanks lad got it done. slightly better performance than last week
>>77056414me tooand the weather is shit. hate when the rest day falls on a good weather day
Back in my day, all running shorts on the market came with two side pockets as standard.
>>77057216phwoar propa good session diss
>>77057891wth is a side pocket
>>77053706>https://www.miaminewtimes.com/news/south-florida-man-collapses-mid-miami-marathon-dies-at-hospital-40520650/> 33-Year-Old South Florida Man Dies While Running Miami Marathon> his wife, 41-year-old Nathaly Macomberoh yes, i've seen it in my immediate vicinity yep he run some marathon in burgeristan as well, not dead yet we were friends a decade ago or so until one day he snapped at me, then i saw him bulbous from roids and then he started long distance rooning >caring stepfather to her two childrendown to a fucking T
>https://www.youtube.com/watch?v=tyYC-wEmomYindoor chads we are eating good this week
Ordered my 1st super shoes.Ni-Ling Feidian Challenger 5Trying to keep my expectations low to be positively surprised just in case.
>>77058555keen to hear your thoughts. can't find many reviews of this brand but it looks sick
>>77058595Suguru Osako ran a PB (2:04.55) marathon and Japanese national record time with his new Feidian Elite 6.Not much advertisment and sponsorship, that's how they are way cheaper than the Western equivalent.And for a Japanese to pick a Chinese brand, it just means those shoes are legit.
>>77057891All I ever ask for is a back zip pocket
>>77050439>First dayTrack was empty when I arrived to the park, of course after 1 lap couple pushing baby stroller and 2 more people walking children appeared out of nowhere. But it all went well, after a warm up lap I did 7 and a half laps in 30 minutes (500 m track). Even completed the last half victory lap after a few minute's rest.>Second dayThought it would go better, got the same 32 minutes for 8 laps. Old couple and a woman walking on the track the whole time.Did some callisthenics afterward. Stretched a lot, no major pain so far.>Third dayThis is when it all goes wrong (man is it still only the third day?). It was snowing but I can't give up. Tram was packed, schoolkids but I can look at the girls. Then a pack of gypsies got on, loudly complaining and pushing people, ruined the mood. Cars didn't want to let me cross the road.Snow completely covering the track. Not sure if it's even allowed to run then. Some stupid woman in the way photographing or something, thought she saw me because she put her phone away, but then just started walking and got scared when I got behind her. Did 4 laps in 15 minutes then fucked off.Still walked a lot and did callisthenics so I did my part. But maybe I chose the wrong time to do this and my cardio should be just snow shovelling or something. Might take tomorrow off, then it looks like no more snow after then, we will see.
>>77058717That will be +$10 zipper very expensive
Jess Hull <3
For my first ever jogging shoe im buying nike pegasus i think. Sounds confy compared to what i run in now
>>77058944classic shoe. can't go wrong. good all rounder
>>77058392bro has 41 yo wife?GYATT
>>77057891I haven't bought new shorts in forever, did they remove the pockets? Like how women's pants don't have any (for fashion, I guess)?
>>77059070some have pocketssome don'tsame as it ever was
>4 mile warmup>20 x 400m reps at 6:30 pace with 100m cooldown between reps>Wasn’t even hard So 400s are a waste of time when you’re already doing multiple mile blocks at marathon pace on your long run
>>77059070For the standard short its become common to only have a key pocket now. Hand pockets will cost you more more.>>77058717Hand pockets are practical to discretely adjust the ball sack in public. Plus they can be used casually too. Absolutely essential.
>>77059264yeah the kind of 400m session you drscribe is probably a complete waste of time for long distance race
>>77059264>6:30/mi pace400m reps should be a sprint
>>77050054Day 2. Plan aborted. I had a good first day (on a treadmill, which takes at least 15 seconds to speed up, 1/4 of the 1min interval). Doing it outside tapped out after the 2nd or 3rd interval, my HR didn't have time to recover in a minute and a half. I also went a little over the intended pace. Going back to just rooning at glacial speeds.
Tuesdays are always my low energy days...Saw two buns. Also saw mister heron under the bridge again. Looked like he caught a lil fish.
>>77059264>>400m reps at 6:30 pace>>Wasn’t even hard
>>77059264Works well for 1500-5k conditioning though we were going 2:45-3:00/km. Used to feel fucked afterwards.You will get fit doing that at a suitably fast pace, obviously depends where you're coming from.
>>77059400there are pro athletes that do this kinda sessington at tempo pace but i feel like for marathon probs better sessions you can be doing. also find this kind of session extremely tedious
>>77059400Not for marathon training. You’re going for a little below race pace. Running to the point of total exhaustion is counterproductive when you’re doing it every day
>>77058932Just the cleanest runner ever
>>77059264You're supposed to do them at 10k paceBut probably not much point for marathon since 1k/2k reps with 60s rest are more time efficient while still being faster than marathon pace
>>77059793>Just the cleanest runner everu fucking had to bot? no, that torso twisting is BAD technique >>77058392
>>77047392before wagie troon
>>77059264I would do this at my 10k pace or maybe even a bit fastersounds like you went too slow
Calf is sore to touch and walking around there is no pain but it doesn't feel right. But feels normal when running. As soon as I stop it feel dodgy walking around again. Don't like this at all. Afraid to run faster than snail's pace.
Chest strap bugged out / didn't make good contact yesterday and decided it's reasonable for me to be almost 10 beats over max heart rate.
>>77059829>before work run
Hello /roon/ frends. I'm getting back into running due to my new relationship with sobriety. I used to be able to run pretty good, I was never fast or incredible at it. I've always been a smoker/vaper and what not. I was wondering if there are any c25k programs that are faster than 8 weeks? Or would going faster than that cause more soreness/injury. I already walk around 10,000 steps a day at work every Monday, Wednesday, and Friday. We oddly have a treadmill in the garage and I was able to run 2 miles at a faster pace than I can on land, but I was indeed very sore the next 3 days. Trying to find a happy medium. I'm not straight up a couch potato, and I weigh 175 lbs at 5'11". Maybe it's stupid, but following a written down regime just works better for my motivation than just going for it. I also like the "zombies! run" app. Even tho it's sorta cringe and stupid, it's always made rooning more fun. Their c25k is also 8 weeks. What do you think I should do?>inb4 i'm a retarded faggotI already know that
>>77060732If you used to run then you should be well able to plan your own training. Unless you have become a total slob then c25k will be too easy. Do an easy run and adjust from there.
>>77060732>I was able to run 2 miles at a faster pace than I can on land, but I was indeed very sore the next 3 days.get a HR monitor and learn to pace yourself>I also like the "zombies! run" app. Even tho it's sorta cringe and stupid, it's always made rooning more fun.the use that but don't tell anybody because it's cringe as hell
>>77049700retaded opinion insta-discarded>>77049739Or accept that you will be good at the one and bad at the other, OR mediocre at both. embrace normie-maxing.>>77049789Lose weight. I use one of the "coaches" on my garmin watch that has an emphasis on recovery work and slow but steady increases in volume and it seems to work well. I always stretch after running and/or lifting. Anti-inflammatory diet. I'm 6'0 and weigh ~200, down from 220 when I was bloatmaxxing.>or just blast PEDs
