I did a run today

>>77130712
>buy tshirt from decathlon
>run
>nips start bleeding
HOW WAS I SUPPOSED TO KNOW!?

>>77130748
This used to happen to me but doesn't anymore. I guess the body adapted and toughened up my nipples.

>>77130712
Is this the run general or the roon general?

File: dontBweak.jpg (131 KB, 655x851)

131 KB JPG

>>77130712
Don't forget to run AND lift so you don't end up looking like a beta-skelly-onions-boy

>>77130868
uhhhh are the pictures swapped or what?

>>77130748
idk I got all mine from there and it's fine.

Park run today fellas
Best day of the week

>>77130868
corr good post diss albeit dont fink most /run/ anons roon enuff to be skelly

File: Untitled.png (37 KB, 488x237)

37 KB PNG

>>77130938
I don't do it often but when I do I win

>>77131009
he's fast! but I would beat you occasionally

File: 1744565962213918.jpg (215 KB, 1440x1800)

215 KB JPG

>>77130712
thank god we got rid of the godawful sticky

>>77130712
Hit a 6:55 mile the other day, I know that isnt fast or anything, but still, feels good

File: 1759187475601226.png (34 KB, 200x176)

34 KB PNG

>>77131035
good work anon

>Dyel General

File: adfjdfgj.jpg (124 KB, 862x959)

124 KB JPG

easy saturday troon

/roon/ - running general Anonymous 02/20/26(Fri)12:13:33 No.77098980

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: >>>77079703

File: IMG_2897.jpg (430 KB, 1320x1601)

430 KB JPG

>Letting women be in charge of competitions
Not even once

File: 4234f0h311f.png (50 KB, 200x200)

50 KB PNG

Just got that 3AM stabbing pain shit like PF but in my fucking knee, am I cooked?

Have any of you ran Paris? I was hearing some people say there's no water stations. Is there any truth to that?

>>77131626
It's a fun marathon not a serious race.
It's fine to walk it even.

>>77131726
FAGGOT

saw clip of harry styles running marathon fing

bro looked like he was jogging

if im not incorrect he was sub 3 hours?

so he musta been at like 6:50 per mile pace

yet just look like jogging

kinda crazy ngl how different roonin looks on outside vs. feels on inside

>>77131626
they shpuld do.medals.without 26.2 miles written on it so dont.have to lie

>>77131801
isn't it

File: 1755785042587321.png (319 KB, 937x692)

319 KB PNG

Hmm did a 20km PB by about a minute or two despite feeling really tired (in the eyes not physically)
>Woke up late
>Lollies 15 mins before the run
>Felt like I could fall asleep at any point, just really flat-lined energy throughout (a few stops to walk here and there, it's too hilly to not walk at some slopes here)
>Felt like I could have done a 25km or more at the same pace
Once I even had some calming song turn up while going up a hill and somehow it helps me run it to the top. Is there some benefit to calming or low energy flat-lining runs with no music or external factors to pump you up? I don't understand why feeling mentally tired was good today.

Also, do your upper arms or lower back start feeling sore after a long run? Gonna have to manage it for marathons later this year

>>77131844
hope "lollies" means the english word for confectionary wuth a base of ice

>>77131801
6:50 is basically jogging

>>77131626
fuck sake why not just give medal when you collect your bib number then
nice medal though

>>77131712
I don't know but I would bet a large sum of money that it's not true

>>77131801
it looks faster in real life than on a screen
although 6:50 really isn't that fast.

>work is having a 10k charity run in May
I have 2 months, how do I win this and impress the cuties in the accounts team? I currently don't run at all

>>77132286
You pray that nobody else at work can run either

Let's say you run one marathon per year. I know the 4-6 months before the Marathon is dedicated marathon training but what does the other 6 months look like?

>>77132395
Do a 10k or half marathon or beer mile or whatever

File: runrrr.png (50 KB, 1080x541)

50 KB PNG

Morning run. Fog stayed until I went out for once, was fun.

File: roon.png (35 KB, 1255x220)

35 KB PNG

finished my first 50 km. First 8 miles were slow - tons of people running the half marathon. Not too concerned about time. Felt great and easier than I expected.

My retarded ass is considering a 50-miler next... All events around me are trail roons and I have zero experience with that sort of thing.

>>77130712
I live close to that place. I went up that tower about three years ago. It's pretty neat.

File: CHUUUUUUUCHO.jpg (542 KB, 1986x1396)

542 KB JPG

bros why do I find all running shoes uncomfortable?
I actually bought some hokas today but wearing them for longer than 5 minutes hurts
They are all so narrow and the supports digs into my foot. I'm only ever comfortable with vans or nike sb's (still a bit too narrow for the toes)
Am i destined to be a fatty4ever?

>>77132560
>6 hours of speedwalking
yeah I'd rather kms thanks

>>77132974
you can get wide versions of some shoes

>>77132974
There’s the whole barefoot movement but that’s a rabbit hole. I would say look up “minimalist”, “low/zero drop” or “low stack” shoes in general. Altra & Topo are bigger brands in that area. The people who like those shoes tend to prefer feel over the cushion/spring that’s in a lot of modern shoes.

>>77132560
use case for running 50 kilometers?

>>77131801
Man this post is hard to read. Are you a nigger or just a nigger-brained zoomer?

>>77132974
Hokas became trash, nikes are trash, addidas are trash

File: roon.jpg (65 KB, 1206x814)

65 KB JPG

Today's roon

>>77130712
Plan said to do 9.5mi today, ended up going for the full 13.1 in 2:25. 8 weeks out from my first race. My original goal was just to go sub-2:20, but now that seems trivial. Reasonably speaking, what should I be aiming for in 8 weeks?

>>77133194
>Reasonably speaking, what should I be aiming for in 8 weeks?
not getting injured

>>77133208
That would be ideal, yes.

File: 1622823334049.png (183 KB, 400x400)

183 KB PNG

my nutsack and ass are beyond chafed. someone please kill me

File: 1766072169864108.png (12 KB, 296x243)

12 KB PNG

comfy progressive 10k, 4'30 down to sub 4

Spamming volume like the Japs to qualify for Boston

>>77132220
umm not to you

I know the indoor bike cannot replace actual running but can it help with endurance or anything else?

>>77133906
of course

>>77133906
a bit of muscular endurance maybe but it will not train all the muscles used in running. and it definitely doesn't strengthen bones,joints, tendons. However, if you are still mostly cucked by cardio (i.e. you can quickly reach the nausea, high hr cold sweats z5 vibe) that can definitely be trained in almost any way you can think of. For me vr gaming (synth riders ,which is a bit like beat saber) got my cardio to a better level than when i was mostly sedentary and that really helped when starting to run.

File: Screenshot_20260308_08365(...).jpg (72 KB, 720x663)

72 KB JPG

Running is a straight up hoax. Im 5'6 200lbs and havent gotten any faster or lost any weight despite running 15-20mi a week for the past year

File: Untitled.png (23 KB, 774x167)

23 KB PNG

garmin are such joke. why don't they fix their charts. this has been annoying me for years.

>>77132560
cool

File: Screenshot_20260308-202002.png (106 KB, 994x810)

106 KB PNG

>>77134205
also gotta love this one. Great average garmin, I will do better next time.

>>77134205
>>77134809
idgi, what's wrong with these

File: Untitled.png (24 KB, 328x331)

24 KB PNG

>>77134819
the scale is retarded. from 0 to 20 minutes per km ffs. then you can't see any change in pace. useless and such an easy thing to fix that's why it annoys me so much
this is what it looks like on the phone where you can see the change of pace

>>77134839
oh yeah that's annoying

File: 1770593732628596.png (720 KB, 1002x756)

720 KB PNG

white """men""" could never

File: IMG_4246.jpg (273 KB, 1125x1273)

273 KB JPG

We out here rooning and shit.

File: 1770044719938021.png (11 KB, 288x238)

11 KB PNG

>>77135156
coroschad reporting in

How can people who have been running for years still be so slow?
>Oh well I’m just a slow runner, I have ran 13 marathons and I’ve accepted I’ll never break 6 hours
Nigga are your legs broken

>>77135051
wait what

i though kiplimo already brome the halth marathon wr

>>77135409
wasn't ratified because the lead car was too close

Whenever I try to run on less than 7 hours of sleep my legs just fucking die halfway through

>>77135378
Why are you attacking me

>>77135378
For the marathon you could still make some excuses (maybe not after thirteen of them though). However, there is also people that run for years and can't run 5k in under 25 or 30 minutes or something and that's just weird to me.

>>77135378
Either they're doing really shitty training or have a really shitty lifestyle outside of running.
Anyone can improve, usually pretty drastically, with basic but consistent training. Consistency is probably more important than the quality of the training when you are a beginner.
I know a guy who trains for a few months to do a race then takes a few months off before starting training for his next race. Just yoyoing his fitness and never getting fast.

>>77135156
pyotr, i was starting to get worried

>>77135895
fink youre right
virtually anywun except the very top amateurs and pros can get better by just improving their aerobic fitness

>>77135895
>Consistency probably more important when you are a beginner
and when you're not

>>77136871
any random shit will get you fitter when you start from coach potato
when you are already fit you need proper training to improve

File: 1751722057976307.png (12 KB, 301x242)

12 KB PNG

6k at cowards pace. So this is the power of zone trooning...

what did i do to deserve injuries...

>>77135378
Are you talking about the Excelfag?
It's probably long periods of breaks in between, or not really consistent training in the first place. Like one run a week.

>>77137308
>the Excelfag
I get injured. I'm injured again right now. My right hamstring hurts. I'll probably try running again tomorrow and see though.

File: IMG_4249.jpg (262 KB, 1125x1232)

262 KB JPG

Last nice day for a few weeks it seems. Cold and snow coming back after it all melted. But I got a new pair of Superblast 2s and got to wear them today so that was nice.
>>77135923
Don’t worry, PyTor is always running

Anons what is your advice for building endurance?

t. Haven't run since high school

File: 1754714902378957.jpg (112 KB, 516x404)

112 KB JPG

>Cereal with milk for breakfast then meat for lunch
>Empty bowels as much as I can before the short run after work
>Didn't shit enough, guts were still doing the harlem shake in the last km
>Running into the sun, go under a bridge
>Qt appears around a bend, looked like a 10/10 for a split second before the glare got in the way
>Can't hold shit in much longer, continue to ignore her and run into the glare (couldn't even make eye contact with how glary it was)
>Had a nasty round two shit afterwards
2/10 run, don't know what I was expecting

>>77137335
nice m8

>>77137951
kek, why don't you use sunglasses

>>77137647
do lots of easy runs
add some distance every week
add in some cross training to super charge your progress without getting injured
do this for 2 months to build your base and get the body used to running then you can do some real training

>>77137647
long runs and hill sessions (not same day)

>>77137951
your morning coffee bro?

File: Untitled.png (67 KB, 943x412)

67 KB PNG

fartlek of sorts

>>77132589
I can see this place from my window. Small world huh

>>77135378
If you’ve already got a decent running base, getting faster at any distance in a reasonable amount of time pretty much requires 4-6 days a week of running with long runs/tempos/intervals. Getting faster in the marathon needs long tempos and pushing their aerobic endurance with 15-20 mi long runs

If you pretty much just run the same speed and distance every week you’ll get slightly more aerobically efficient but you’re not going to improve by much, and a lot of these hobby marathoners simply aren’t going to do 10 mi tempo runs or mile intervals. It’s like benching 135 every day and expecting your bench PR to go up. The performance will plateau unless you keep adding harder stimulus

what are you running from

>>77138618
A beer belly

File: IMG_2921.jpg (65 KB, 1320x956)

65 KB JPG

Just fucking ripped a 20K two days after 22 miles and thinking I needed to take a break.
If you have the option, do track workouts like 10 x 800m. They make you faster

>>77134160
Same here bro, but only the part about not getting faster.
I was a skeleton to begin with.

did I make a mistake signing up for a half marathon? it's on June. I've never ran before, last time I checked my 5km time was something like 55 minutes but that was mostly walking

I've actually been going out everyday to just run and walk since I signed up. I plan to seriously run and record my time on Saturday

>>77139916
Probably. If you commit to the C25K program, you should treat this as an experience because you'll most likely walk/run your way through. Don't be alarmed if you go over 2:10, it will be nice to see how much progress you've made in your second HM assuming you keep going

>>77131494
nigger

>>77139921
I've been super motivated because I got broken up with. I'll update you guys on Saturday and then maybe every week on my progress. Runnings fun dudes, I wish I did it earlier

>>77138722
nice run. amen, never skip track day

>>77139923
Good stuff, show her what she's missing out on and show yourself what you got

>>77137951
phwoar
good kittingtonshire diss

>>77138442
corr good 'nberg diss

>>77138618
nah na nah

in words of mc ride

its

where you runnin now

>>77138722
me?

just ripped a pooberg

>>77139922
fuggin ell

just reminded meee i madr diss breadberg like weeks ago and it still up

>85% humidity again
FUCK. OFF.

>>77134809
I hate these scales as well. Just remove the outliers it isn't that hard. Same deal with having like walk rest between intervals, just let me clean up the data.

I just signed up for a research study that will include a DEXA scan, an ultrasound of my heart and blood vessels, and a VO2max test.
Assuming they select me, I have maybe 3-4 weeks before then. It's time to maxxx out my VO2max. It's 52 now, let's see if I can hit 54.

>>77140282
... and muscle fiber biopsy at 6 moments in the study :^)

>>77139916
run on dirt or a tire rubber track if you can help it, i'm 34 and dgaf about surfaces for a long time but ever since i started my joints have basically felt the same as young me...cement and tarmac aren't good surfaces for distance running...gl bro

>>77139980
95% here.
Just ran through constant heavy rain and strong wind. Came home soaked to the bone. So much for the predicted "episodic light shower" and slow wind.

>>77137647
Accept that you will be running 11 minute miles for a while. Don't add more than 1 mile per week.

File: 1618508447153.jpg (58 KB, 976x850)

58 KB JPG

Do you guys know a good free program for improving my 5K? Im at 25 min at the moment, i want sub 20
I started rooning like a couple of months ago but i dont really know what i'm doing

>>77140825
much better off spending a few hours reading about training then plan your own program.

>>77140825
Norwegian singles method

File: IMG_2933.jpg (110 KB, 1320x1392)

110 KB JPG

I’m gonna make it to 2:59 for my first maratroon. I’ve beaten every other prediction by 5+ minutes in the past.
Polarized training works

File: IMG_4253.jpg (275 KB, 1125x1274)

275 KB JPG

Last meeting of the day went long. Don’t people respect roon days anymore?
Anyway, mostly pavement, little bit of trails. Nice roon

>>77133007
>barefoot movement but that’s a rabbit hole
I second the sentiments in this post. I personally use Feiyues for everything aside from the activities I need boots for. They feel great after you break them in and they do a great job building up your feet durability if you take it slow and focus on proper form. I'll never go back to rooning shoos. That being said, the adjustment period was hell until my feet became more padded and my calves and leg dexterity improved. Running shoes do a hell of alot of work for you.

sposed to be fast intervals two days

breddy sure just DOMSed myself today doing squats

not lookin' good

>>77141395
whats polarized trainig

>>77142072
run with magnets

>>77142072
Make all of your runs either hard as fuck or easy with very little in between

>>77140825
>>77140971

This
https://www.letsrun.com/forum/flat_read.php?thread=12130781

File: Untitled.png (23 KB, 666x249)

23 KB PNG

what do I upload here? the gps file or what? It doesn't let you send a link to results or whatever, it has to be a file.

>>77142705
also I've never raced a 10k. fuggit I'll just screenshot a 10k training run from strava

File: Apustaja.png (13 KB, 657x527)

13 KB PNG

How did Kipchoge run a marathon under 2 hour?
I cant hold that pace for 20 seconds

File: Bez tytułu.png (74 KB, 544x528)

74 KB PNG

This thing is the best.
>muh run outside
No thanks. I'll run inside on an amortized surface. And in fact, I'll WALK. On MAX SETTING. With a 40kg sandbag on my back working out my abs. Putting out more wattage than you losers, with 0 impact.

>>77142871
wut? wuts that

>>77142766
incredible running efficiency
mental how easy these lads make sub 5 min mile pace look. it's just a jog for them

>>77142766
He’s a genetic anomaly. They also engineered the entire event in a way that gained him a couple of minutes.
They had a group of guys running around him at all times so that there was almost no wind resistance.
He was wearing “illegal” prototype shoes with a huge stack height
They even engineered the course to maximize efficiency by repaving turns at slight angles to make turning easier. Like if it was at a -2 degree angle before they paved over it to be a 3 degree angle so it was like running on an angled track.

It was a really cool science experiment with probably the best marathon runner ever as the guy to test it on

>>77143926
well anyone can do it if you get cheating gear

>>77143951
lol no

File: IMG_4255.jpg (261 KB, 1125x1249)

261 KB JPG

Finished the roon right before the rain started. So that was nice. But a big ass snow storm coming this weekend. So a long ride on the exercise bike as opposed to a long roon. Not so nice.

>>77142766
what the other anons said and he weighs 52kg

>>77139916 (Me)
Newbie here. I've signed up for another half marathon in August

i got this bros

File: Apu the hiker.jpg (601 KB, 1080x1353)

601 KB JPG

>>77130712
I literally cannot FUCKING believe that the "just run slower" guys were right. Holy shit, I apologize

>>77144597
how slow are you running?

>>77144606
embarrassingly slow

I'm excited to take up and go jogging in my new shoes

>>77144597
They’re not right. I never ran much slower than an 8 minute mile even when I started and now I mog

>>77144597
Need a step by step retard proof guide added to the OP

run slow
build your base
add distance
do your long run
add tempos
add intervals
most runs are still easy
peak for a race
and start again

the running game was solved decades ago. it's not complicated. follow the formula and you will get faster.

>>77142766
>I cant hold that pace for 20 seconds
I refuse to believe a grown man can't run a 78 second 400m

File: 76e4d0135960703.61f113869ef90.jpg (618 KB, 808x962)

618 KB JPG

In the last thread someone said that steve monaghetti advised to land 'quiet' to run efficiently. I've been trying that out and it seems like really good advice. I've heard before about landing softly and they're obviously advising the same thing but this a better form cue

File: 1760941062843249.png (338 KB, 724x528)

338 KB PNG

>>77145052
monaghetti bros we can't stop winning

>>77145002
68
which anyone reasonably fit should be able to do but most people are not fit

File: 2gams.jpg (11 KB, 260x194)

11 KB JPG

new 5k record of 22:48

>>77145126
good work mole

>>77130712
Ostrava is a fucking hellhole lol.
t. Czech

>>77145052
I've always done that because it feels cool. It's the rooning equivalent of doing super controlled pull ups with strong body tension.

>>77145126
>read post here about "mfers run for years but can't crack 30 min 5k, skull emoji, crying laughing emoji"
>think "that sounds like me. Also how dare he"
>decide to beat 30 mins
>beat 30 mins
>do it exactly once and just go back to running slowly

>>77145110
yes 68 I'm retarded

>>77145126
based sub 20 soon lad

File: 1768704718962859.png (963 KB, 588x836)

963 KB PNG

SEXOOOOOOOOOOOOO

File: Screenshot_20260313-12321(...).png (50 KB, 1080x644)

50 KB PNG

>>77145191
>You run farther than 99% of other garmin users
>You run faster than 37% of other garmin users

I usually roon outside but the weather went from very nice to complete fucking shit today (snowing and very high winds). I have a spin bike, how long should I ride to match the ~race pace 5K I was supposed to run this morning?

>>77142934
It's a very cool motorless treadmill. Great for HIIT since it just goes as fast as you run. But I gotta use it for LSD instead of a regular one because at 120kg bw + 40kg sandbag regular treadmill throws an error. I'll try a stair stepper next because raising knee higher = higher ab involvement and spot reduction is real (look at body fat distribution of pro athletes, bodyparts that actively work lose more fat because of intratissue adrenaline/noradrenaline release).

I think actually this would make women lose less breast size when they lose fat vs lifting. They should do a circuit with no pec work to get lactate up for like 15 minutes to get hgh up, then do LISS+sandbag/bar on stairmaster so their abs work more (hip flexor lifting leg will involve abs). Or skierg.

i would run every single day if my neighborhood wasnt 20% incline hills

>>77145157
>>77145052
unfortunately its just bullshit

Don't like carbon plated shoes, maybe I am too lightweight and cannot put enough power into the shoes.
It feels much harder work compared to my super cushioned shoes.

At least I can now say that after 15 months of running I have improved compared to my starting point.

But breaking 20 minutes for 5 km will be very hard. Did 2x cooper test basically today, and got 2x 2800m.
I need to run faster and longer.

>>77145329
>Your VO2 Max is 46 which is good for men ages 30-39. You are in the top 30% for your age and gender.
>You run farther than 99% of other users.
>You spend more time running than 97% of other users.
>You run faster than 56% of other users.
First and last went up big time for me since last time I checked, nice.

>>77135378
>>77135890
Are there really people like that... or tell me there aren't, otherwise I will be one.

>>77140282
Good for you, I wish I could get in a study like that so they could tell me wtf is wrong with me and maybe fix it.

>>77145002
>>77145110
Post yourself doing it or fuck off
https://www.youtube.com/watch?v=41WC1hH8WX0


Not running the last few days as I was getting injured. Got few seconds away from 30 minutes a few times not even trying, few minutes off when trying.

I ran the last two miles of my 11 mile run today in my new carbon plated race shoes. Holy shit they are fast. I ran almost a sub-6 minute mile on tired legs without even trying and slowing down every minute to avoid working too hard

>>77140282
>'s time to maxxx out my VO2max
is this really possible?

i've got a ~62-63 vo2max and tried increasing that for years
it never anywhere
great initial genetics, but literally no progress

File: 1751520527129348.webm (784 KB, 1920x1080)

784 KB WEBM

PB'd the 250m elevation 20km route today, happy days