general breadberg for roonin'
I did a run today
>>77130712>buy tshirt from decathlon >run>nips start bleedingHOW WAS I SUPPOSED TO KNOW!?
>>77130748This used to happen to me but doesn't anymore. I guess the body adapted and toughened up my nipples.
>>77130712Is this the run general or the roon general?
>>77130712Don't forget to run AND lift so you don't end up looking like a beta-skelly-onions-boy
>>77130868uhhhh are the pictures swapped or what?
>>77130748idk I got all mine from there and it's fine.
Park run today fellasBest day of the week
>>77130868corr good post diss albeit dont fink most /run/ anons roon enuff to be skelly
>>77130938I don't do it often but when I do I win
>>77131009he's fast! but I would beat you occasionally
>>77130712thank god we got rid of the godawful sticky
>>77130712Hit a 6:55 mile the other day, I know that isnt fast or anything, but still, feels good
>>77131035good work anon
>Dyel General
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 Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png(embed)https://i.imgur.com/qNJIy.png(embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/cock and ball torturehttps://sites.google.com/view/sub-threshold/home>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/>Performance calculatorshttps://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorhttps://lactrace.com/norwegian-singlesprevious: >>>77079703
>Letting women be in charge of competitions Not even once
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?
>>77131626It's a fun marathon not a serious race.It's fine to walk it even.
>>77131726FAGGOT
saw clip of harry styles running marathon fingbro looked like he was joggingif im not incorrect he was sub 3 hours?so he musta been at like 6:50 per mile paceyet just look like joggingkinda crazy ngl how different roonin looks on outside vs. feels on inside
>>77131626they shpuld do.medals.without 26.2 miles written on it so dont.have to lie
>>77131801isn't it
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 paceOnce 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
>>77131844hope "lollies" means the english word for confectionary wuth a base of ice
>>771318016:50 is basically jogging
>>77131626fuck sake why not just give medal when you collect your bib number thennice medal though
>>77131712I don't know but I would bet a large sum of money that it's not true
>>77131801it looks faster in real life than on a screenalthough 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
>>77132286You 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?
>>77132395Do a 10k or half marathon or beer mile or whatever
Morning run. Fog stayed until I went out for once, was fun.
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.
>>77130712I live close to that place. I went up that tower about three years ago. It's pretty neat.
bros why do I find all running shoes uncomfortable? I actually bought some hokas today but wearing them for longer than 5 minutes hurtsThey 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 speedwalkingyeah I'd rather kms thanks
>>77132974you can get wide versions of some shoes
>>77132974There’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.
>>77132560use case for running 50 kilometers?
>>77131801Man this post is hard to read. Are you a nigger or just a nigger-brained zoomer?>>77132974Hokas became trash, nikes are trash, addidas are trash
Today's roon
>>77130712Plan 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
>>77133208That would be ideal, yes.
my nutsack and ass are beyond chafed. someone please kill me
comfy progressive 10k, 4'30 down to sub 4
Spamming volume like the Japs to qualify for Boston
>>77132220umm not to you
I know the indoor bike cannot replace actual running but can it help with endurance or anything else?
>>77133906of course
>>77133906a 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.
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
garmin are such joke. why don't they fix their charts. this has been annoying me for years.
>>77132560cool
>>77134205also gotta love this one. Great average garmin, I will do better next time.
>>77134205>>77134809idgi, what's wrong with these
>>77134819the 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 muchthis is what it looks like on the phone where you can see the change of pace
>>77134839oh yeah that's annoying
white """men""" could never
We out here rooning and shit.
>>77135156coroschad 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
>>77135051wait whati though kiplimo already brome the halth marathon wr
>>77135409wasn'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
>>77135378Why are you attacking me
>>77135378For 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.
>>77135378Either 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.
>>77135156pyotr, i was starting to get worried
>>77135895fink youre rightvirtually 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 beginnerand when you're not
>>77136871any random shit will get you fitter when you start from coach potato when you are already fit you need proper training to improve
6k at cowards pace. So this is the power of zone trooning...
what did i do to deserve injuries...
>>77135378Are 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 ExcelfagI get injured. I'm injured again right now. My right hamstring hurts. I'll probably try running again tomorrow and see though.
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. >>77135923Don’t worry, PyTor is always running
Anons what is your advice for building endurance?t. Haven't run since high school
>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 afterwards2/10 run, don't know what I was expecting
>>77137335nice m8
>>77137951kek, why don't you use sunglasses
>>77137647do lots of easy runsadd some distance every weekadd in some cross training to super charge your progress without getting injureddo this for 2 months to build your base and get the body used to running then you can do some real training
>>77137647long runs and hill sessions (not same day)
>>77137951your morning coffee bro?
fartlek of sorts
>>77132589I can see this place from my window. Small world huh
>>77135378If 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 runsIf 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
>>77138618A beer belly
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
>>77134160Same 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 walkingI'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
>>77139916Probably. 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
>>77131494nigger
>>77139921I'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
>>77138722nice run. amen, never skip track day
>>77139923Good stuff, show her what she's missing out on and show yourself what you got
>>77137951phwoargood kittingtonshire diss
>>77138442corr good 'nberg diss>>77138618nah na nahin words of mc rideitswhere you runnin now
>>77138722me?just ripped a pooberg
>>77139922fuggin elljust reminded meee i madr diss breadberg like weeks ago and it still up
>85% humidity againFUCK. OFF.
>>77134809I 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 :^)
>>77139916run 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
>>7713998095% 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.
>>77137647Accept that you will be running 11 minute miles for a while. Don't add more than 1 mile per week.
Do you guys know a good free program for improving my 5K? Im at 25 min at the moment, i want sub 20I started rooning like a couple of months ago but i dont really know what i'm doing
>>77140825much better off spending a few hours reading about training then plan your own program.
>>77140825Norwegian singles method
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
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 holeI 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 daysbreddy sure just DOMSed myself today doing squatsnot lookin' good
>>77141395whats polarized trainig
>>77142072run with magnets
>>77142072Make all of your runs either hard as fuck or easy with very little in between
>>77140825>>77140971Thishttps://www.letsrun.com/forum/flat_read.php?thread=12130781
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.
>>77142705also I've never raced a 10k. fuggit I'll just screenshot a 10k training run from strava
How did Kipchoge run a marathon under 2 hour?I cant hold that pace for 20 seconds
This thing is the best.>muh run outsideNo 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.
>>77142871wut? wuts that
>>77142766incredible running efficiencymental how easy these lads make sub 5 min mile pace look. it's just a jog for them
>>77142766He’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 heightThey 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
>>77143926well anyone can do it if you get cheating gear
>>77143951lol no
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.
>>77142766what the other anons said and he weighs 52kg
>>77139916 (Me)Newbie here. I've signed up for another half marathon in Augusti got this bros
>>77130712I literally cannot FUCKING believe that the "just run slower" guys were right. Holy shit, I apologize
>>77144597how slow are you running?
>>77144606embarrassingly slow
I'm excited to take up and go jogging in my new shoes
>>77144597They’re not right. I never ran much slower than an 8 minute mile even when I started and now I mog
>>77144597Need a step by step retard proof guide added to the OPrun slowbuild your baseadd distancedo your long runadd temposadd intervalsmost runs are still easypeak for a raceand start againthe 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 secondsI refuse to believe a grown man can't run a 78 second 400m
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
>>77145052monaghetti bros we can't stop winning
>>7714500268which anyone reasonably fit should be able to do but most people are not fit
new 5k record of 22:48
>>77145126good work mole
>>77130712Ostrava is a fucking hellhole lol. t. Czech
>>77145052I'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
>>77145110yes 68 I'm retarded>>77145126based sub 20 soon lad
SEXOOOOOOOOOOOOO
>>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?
>>77142934It'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>>77145052unfortunately 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>>77135890Are there really people like that... or tell me there aren't, otherwise I will be one.>>77140282Good 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>>77145110Post yourself doing it or fuck offhttps://www.youtube.com/watch?v=41WC1hH8WX0Not 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 VO2maxis this really possible?i've got a ~62-63 vo2max and tried increasing that for yearsit never anywheregreat initial genetics, but literally no progress
PB'd the 250m elevation 20km route today, happy days
https://ph.au.dk/display/artikel/everything-we-thought-about-running-injury-development-was-wrong-study-shows
Happy with the progression.
Oakley radar EV path or eyejacketsThe eyejackets are sorta a meme but if you have sauce they look drippy fr no cap
>>77147839Hello young man, what kind of sauce do you recommend for this particular UV protection eyewear? Personally i like the wired frame kind, because you can bend them. This way they sit even more secure than performance frames.
>>77147839Just get a pair from goodr. They’re polarized and cheap
>>77137335Got out before the snow came. Lots of rooners out doing the same.
trying to get into home fitness, does anyone run a kettlebell routine with their running routine? thinking of just doing couch to 5k (then 10k) while doing simple&sinister with a kettlebell every day at the same time. thoughts?
>>77139923newbie here. just ran 5km in 45 minutes. i felt like i could keep going but my legs doth protest too muchshould i not run for the week to let my legs heal? it's particularly sore on the knees and calves but nowhere else
haven't run in a couple weeks because of my hamstring hurtingbut going to try running now and see how it goes...
What's a good beginner-friendly daily trainer? I'm seeing mixed results online and there's just too much shit to sift through.
how do you guys find other people to run with? it's getting lonely just listening to music. i wanna cheer someone on and vice versa
>>77148256good run, Питep
>>77148498see how they feel in a 2-3 days
>>77148944i added a few coworkers on strava
>>77148856Probably stay away from anything with a carbon plate to begin with. Also be cautious of too high a stack - no Vomero Premiums!Get a "daily" trainer, don't get caught in the must-have-multiple-types-of-shoe bullshit (recovery shoes, wtf?). If you do start to get quick then a pair of shoes aimed at tempo running is worthwhile, or possibly racers if you aren't heavy.Runrepeat does some good teardowns and analysis.Someone might mention barefoot/minimalist running. I use low drop shoes with some cushioning as running on concrete/asphalt with minimal cushioning is asking for trouble IMO.If on a tight budget, get last season's shoes as they will be cheaper but probably only available in a vile colour.
>>77130712I ran for the first time in like 6 months and way over did it. I ran like 4 miles and couldn't move my legs without pain for two days. I ran the next day with pain killers which is probably a terrible idea but fuck it.
>>77149164>he doesn't have different shoes paired to each heart rate zoning ngmi
>>77148944run with your wife and kids
>>77148498Give it a few days.You're not running too fast, so run a bit less maybe. Build up kilometrage slowly.>>77148944I really can't understand wanting to run with other people, I just go out alone for an hour or two and enjoy my quiet and peace. No music or podcasts either.Plus they'll ruin your pace or something, idk, no?
>>77145262that's a roided titless sprinter and it's a neanderthal mongrel from straya not rooner bitch bot gpt
>>7714666730:39 easy run to get the blood flowing. Good weather and national holiday so loads of motherfuckers in the park. I put down my bottle in a secluded place and after one fucking lap it's gone. Didn't have the balls to ask the cute girl if she saw which homeless gypsy took it. Also a group of cool kids would have probably ridiculed me if I tried. Maybe they took my bottle.I'M A FAILURE!
>22.22 miles in the pouring rain I went Goggins mode today
i literally can't remember the last time i ran without pain>take a month off broi refuse
>>77150959i took a couple weeks off and it still hurt afte rthat so i guess it's bette rto just keep ruutnnngin
>>77150959(me)>try to run>generic runner's knee pain on left leg that started two weeks ago>jumper's knee pain on right leg from running with a retarded form two months ago>tendonitis or something like that on middle finger of right foot from tying shoe too tight one month ago>all return as soon as i start running it's unironically over, i had to do the walk of shame back to my placeworst of all i know tomorrow i won't wake up recoveredmaybe an entire week of rest IF i'm lucky it's all over, my body is crumbling fuuuuuuuuuuuuuuuck
AAAAAAH i wanna run i should have started earlier FUARK
been rooning for the last 2-3 months on a treadmill until I got serious and decided to get a smartwatch and run outside. my very first run on a track I got giga btfo'd by shin splints 5K in and haven't ran in 3 days, just sitting here playing with rubber bands like an idiot. any anons know any magic cures?done calf raises, foot inversions+eversions, and feet taps until failure. gonna go to the gym and do some meme sled stuff but besides that I'm out of ideas
went back to yoga after like two months off (did do it once but it wasn't close to weekly anymore). Gluteus maximus hurt for days lol. I swear this shit is great in addition to running. Keeps your body balanced or some shit idk. This is a 35c or so core-focused yoga class btw.
>>77151615heel walks back and forward across the house until failure. and all those other things every day, sometime twice. it takes weeks and weeks m8. keep at it. also, now that you have a watch, check you cadence. i was stomping along bouncy bouncy like a dick head and as soon as I got my cadence up and focussed on quick contact with the ground the shin splints went away.
>>77151270What type of shoes are you wearing? I had foot/ankle/shin/knee issues in a pair of Nimbus that went away magically when I changed to a pair of neutral shoes.
>>77151854some novablast 5 with about 200 km
>>77151871(me) maybe that "rotation" thing wasn't a meme and you actually need more than one pair of running shoes...i don't know, maybe i'll cop a pair of superblast 2 since the newer model just came out and there are some nice discounts at my local store
>>77151962Probably worthwhile. Havent used Novablasts but see that they are the usual high stack, squishy shoe as per current norm. I have seen a few complaints about stability in high stack shoes and wonder if you might be getting issues from that. Had a quick look at the usual deformation videos and as usual there's a lot of roll in the heel. Maybe try for something a bit lower.Then again feel free to ignore me - I just do short track work now, so avoid high stack shoes as they 'get in the way' and I don't want anything unstable (apart from spikes, but never on heels with those).
Do you guys use a watch or your phone?
>>77152179Watch.
>>77152180Watch what?
>>77152182time for you to get a watch
>>77151742thanks anon I'll keep at it >check your cadenceyeah it's been a consistent 170 or so, been trying to get it up to 180. gonna go for a treadmill roon today and see if anything's changed after 3 days of exercising
I used to be ok at running, I ran some half marathons at 10m/mi pace.I've since gained 30lbs intentionally and started lifting. 5'8 125lbs -> 155lbs.Any advice on half marathon/marathon training while maintaining weight & muscle?
>>77152335Just eatI can still bench 225 and I am running almost 100 miles a week right now while I train for a Boston Marathon Qualifier time
>>77152179corr good kittingtonshire diss wun
Any supplements or dietary advice for dealing with joint pain and inflammation? I'm into my mid thirties now and am starting to get (still very mild) creaks and pains where there weren't any before.
>>77152179Phone. Unless you are elite or have cardiac issues heart rate is a meme and obsessing over it has made new runners retarded and unable to progress because they think they need to stop and walk to keep their heart rate down
>>77144597Yep. Shin splints and tight calves killed me after a few weeks every time I'd get into a regular running routine. I started running slower and it all went away. Sucks to go slow but sucks more to be injured.
How often do you deload?
https://www.youtube.com/watch?v=VJGaVkDpWr4Also check these dubs
Is 9mph running?
>>77152334Filtered after 10 minutes at 6.5mph/5.5 /km Guess I'll just die (rehab for 2 weeks)
>>77152624Yes, though that's also achievable by international level race walkers.Certainly faster than most people's definition of a jog.
>>77130712Is there any point in trying to change running cadence. I’m 30, 6ft3 and average cadence is 164 when doing 4:20km pace. I’ve been running two years.I tried running with a metronome but once I stop using it I go back to my usual cadence.
>>77152535I’ll deload when I’m too old to run anymore
>>77153063There's a certain amount of influence from personal "geometry" - pendulum length and weight of muscle on limbs. 164 isn't far off 180 so I wouldn't worry too much. That said, if you do want to change frequency then you need to work at it constantly to reprogram your cns so that it becomes automatic. Do your runs with an increased cadence but shorter stride so they remain within target effort.
>>77153205Also make sure your core strength is good.
>>77153063Taller people just tend to have a lower cadence and longer steps.
>>77152674grim
Should I run with food poisoning? took 2 days off don't want to take 3
>>77152535I usually do 4~6 weeks normal and then a week when the easy runs and long run become easy jogs and long jog, and replacing speed exercises with a simple 30 minutes 5k run. And then on workouts, half reps for everything. Feels nice, and it's about how long it starts for me to start feeling like fatigue is building up.
>>77152624please in /roon/ try to use minutes per mile / kilometre
I will start running today. Harrowing thought as Im a sedentary fatass and get winded walking up the stairs.Or tomorrow.
>>77149077it's day 3 and it's still sore, this sucks
>>77154409Can always start with walking first if you are that out of shape. A couple of weeks of walking. Then a couple of weeks of walking with a bit running mixed in. Then a couple of weeks of running with some walking mixed in. Then maybe you can run for 10+ minutes in one go.
>>77130712How do you guys have the discipline to run in the cold? It's always around ~20 degrees F where I live and I'm always pushing back starting to run until it gets warmer.
>>77130712>general breadberg for roonin'roon forest roon, for helf and virility xD>>77150511>that's a roided titless sprinter and it's a neanderthal mongrel from straya not rooner bitch bot gpt
>>77155998Layer two long sleeve shirts under a windbreaker, hat, gloves, and running sweatpants. You get used to it after a week
took three full weeks off of rooning and my first week back I feel like death every run. never taking an extended break again
anyone else get nervous before short fast intervals? (e.g. 10 × 400m, mile-5k pace, short breaks)i always kinda have to talk myself into it everytime but once i start the second rep all the nerves go away and then i donwhole session fine and feel gold after. but then nerves come back everytime like on the day of the session. really annoyinf.
>>77156094fuck off
>>77156094bro is probably a fucking whale.. keep seething unc
>>77156625I always run 3-4 miles easy around the city to warm up and time it so as soon as I hit 4 miles I'm at the start line on the track and just start without thinking about it
Oof, roon thread on life support. Let’s hope spring gets here fully soon and we get more rooners
>>77130712newfag heredo you guys use some sort of app for your phone to keep track of how far or how long you've been running? i'm using androidyou guys got any recommendations? thanks
>>77157674Strava or get a base model watch.
>>77157408I mean, it's not like I really feel the need to share this, it's fucking nothing. Taking an easy week, just jogging. More effort again next week, not that it'd be much more interesting.I'm planning to run (not a race, just out there to replace a long run) as much as half a marathon and I'm aiming for less than two hours, maybe I'll post that.
on a down week. two 7k runs and a 10k on sunday. that will do. back on the intervals next week
>>77154442day 5 and still sore, i asked a friend and they called me a retard because i've only been eating like 1000 calories a day
>>77130712dealing with pains that seem to keep shifting around my foot, but mostly around my heel. Deloading significantly this week and will try some shoes with 10mm drop. Adding in warm-up stretches and icing. Bros, any other tips for dealing with heel pain?
>>77158365That’s fair, share what you want. Usually the more stuff that gets posted the more likely it is to get something interesting going. Good luck on the sub 2 hours per week attempt >picMy roon today. Long roon this weekend. I’m always trying to learn Spanish and “to run” is “correr“
>>77159209Shit, forgot the roon pic
Sometimes I really impress myself
>>77159267Last time I was talking about stuff with a friend and he said "not everyone is as athletic as you".I hadn't really realized I've been running 40 or 50km a week for a while, and then lifting some. (And eating better so I can run better.)Going to get to keep adding some more slowly, still.
>>77158959update: tried some gel heel cups on my easy run today. got rid of the vast vast majority of the pain near-instantly. still gonna take it slow, but hopefully my new shoes will mimic the effect. But i noticed a lot of smaller pain all over my joints, which makes me think the issue is that my current shoes aren’t giving me enough cushion. I have a pair of nike pegasus 41s, with ~140 total miles on them, so I would think they shouldn’t be dying on me yet. Have some Hoka Ghosts that will be arriving tomorrow, so will try those and see if the heel drop helps.
Which one of you rooners did this?
>>77159380I was going to do that on my cruise this summer, if my hamstring is healed by then
Just got back from my run. I was on a path that went along people's backyards. I saw literally the hottest girl ive ever seen wearing a thong bikini, top untied, one arm holding it against her big tits, side boob. Genuinely the craziest ass and body ive ever seen. Look up Mackenzie Derns latest weigh in. Super similar but this girl was a lot paler. It was a shitty rundown yard and 3 big dogs starting barking at me and then I passed her house. Im going to run by that house at the exact same time for the foreseeable future. Im still in a state of shock and extreme, primordial lust
>>77159267Should call you the train. Just kept ramping up the speed
Did the roon without caffeine todayBit rough I'd say
>>77159391I run by a high school sometimes and get to see some nice chicks but never on the level of what you described wow. Try not to get a boner on your next run-past her. If you have abs you could even try running shirtless
What a homo why did you get rid of the sticky?
>>77131033okay i’m gonna need to smell her sweaty asshole after a long hot run
getting late in spring training nowhad basically no calories in the 24 hours leading up to this, other than the ones in the six pints of guinness the night before
>Finally hit my goal of running 5k three times a week>Terribly slow, 40+ minutes each time>Decide to go faster>Barely make it to 3k in 20 minutes before stopping, feel like absolute shitAm I doing something wrong? What's the best approach here? And no I'm not fat I just suck
the saga continued roonbros talked to her again today at roon club
>>77145262jesus fucking christI don’t normally like muscular girls but this bitch is a fucking specimen
>>77131033this outfit is so hotit literally looks like fetish wear to mefor me it’s the equivalent of seeing a girl tied up in BDSM gear in public, published for everyone to see
imo mckenzie dern walled
>>77159725Aim for 39 minutes not 30, I guess.And then 38 in one or two weeks.Intervals or fartlek or whatever speed exercises, and long runs, would also help building up speed.
>>77158896
>>77152353>Can't even sub 3>Running 100 mpwClassic all risk no reward. Absolutely braindead.
>>77159725do intervals at a faster pace. two normal 5k runs like you usually do then intervals the other day like 5 x 1k with 2 min recovery
>>77159730Great job!
>>77157674get a polar heart strap and have it yell into your ears whenever you go above zone 2
my calves are tighter than zeus' butthole man I am out here fighting for my life running today
>>77159842I already can do sub-3. You need basically a 6-7 minute buffer underneath the Boston time for the youngest men’s division to guarantee that you will get in, which means 2:49 or faster
>>77159842>training is...le bad!wtf
>>77158365Had another one like that today.I looked at what I did around october, same pace, same distance, but heart rate 20 bpm higher. Nice.
wait does that mean that if my heart rate is going up the more i run i'm doing the opposite of "improving"?
>>77160373if your goal is endurance and not literally sprinting the 100m or 200m yes, too high heart rate nukes your cns and recovery and you will find after some point you will burn out or get injured, thats why most people do zone 2 and have a hill or interval session 1x a week.
>>77160401yeah i've been getting injured a lot lately (to be fair i also sleep like shit almost every night)but i don't want to run slow nor short distances bros... what about my ego...
My mate is trying to run a sub 5 mile and deadlift 500lbs. Might join in the challenge for something to do. The mile is easy for me but the deadlift is miles off. He's the opposite.
A bit over 16 km, done, but still not zone 2 training.Its too bothersome when your aerobic system is shit, I would need to go 6:30 min/km, that does not feel like running at all.
>>77160558I agree completely. As long as you are recovering fine between runs then zone 3 is alright. My mate is a zone 2 zombie and slogs around at 6+ min pace. I tell him he's wasting his time but won't listen. He hasn't improved at all in the last year. Just maintaining his mediocre fitness.
how do you estimate your zones?or can i just trust my garmin watch?
>>77160584According to experts training in zone 3constantly will fuck up your aerobic system even more.Elites training in zone 2 includes hard training because their aerobic range is huge. Your mate should be able run at that same pace with a way lower HR. Aerobic system shifts and he needs to run faster within.
>>77160653Those zones are garbage according to real experts.As useful as your BMI.What‘s important is your lactate threshold to know your state of your aerobic system.Some have a HR of 85 percent of max HR are still in their aerobic zone while others go above 60 percent of max HR and their anaerobic system already kicks in.
>>77160659The whole point is recovering so you are fresh to smash the hard days. Most people don't run enough to need to recover. Top guys running 100 mpw obviously need easy runs. Weekend parkrun warrior who does 20 mpw does not. Zone 3 will not kill him, more likely to improve his fitness. I regularly see people doing zone 2 runs followed by a rest day followed by another zone 2 run. No wonder they never progress. The body is never stressed enough to make adaptations.
>>77150519It's ok. Ran 29:10 yesterday but ran in the wrong direction and watch said only 4.90 km so needed confirmation. 29:07 today, 30 minute barrier officially shattered. Now watch said 4.84 km but I guess I'm just too fast and it can't keep up. Bottle not stolen either. Everything's going to be alright!
>>77160024>>77159838Thanks friends, will start ASAP
Okay sorry Anon from last time who said he liked the times when he runs in t-shirt and gloves, and I said "but that's dumb, if it's warm enough for a t-shirt, it's too warm for gloves?"Exactly the kind of weather I'm having right now, actually.
>>77161768
parkrunnice race with some other guy. fast last km. I dropped him on the steep part
Long weekend roon. Nicest day of the year so far. Mid 60s by the end. Women back in short-shorts and sports bras type of day. Below song came on around mile 14. Blue sky, sun was shining, light breeze…felt like I was floating. https://youtu.be/_oah4-2MH5s
my extensor tendinitis hasn't healed in one month...is it officially over?
>>77130712intervals. made me piss, but feels_good_man.jpg
>>77162455Look up window lacing and do it on the shoe that is on that foot
>>77144597did a 5k in a beautiful forested trail. no one else around except antelope, woodpeckers, hornbills and other critters
cole hocker is such a fucking shitterno race iqcompulsively hugs the curve and lets himself get boxed inits actually ridiculouhes a moronhe woulda won by a lot if he didnt let himself get crowded compulsively hugging the curveidiot
>>77163624Just had to accept King Kerr's dominance on the day.
>>77135378I’d wager that the majority of people in these threads aren’t looking to become competitive marathon enthusiasts. Nothing wrong with doing leisurely 5-10k runs for mental and physical gains.
>>77163477I love the east coast in the spring for stuff like this.
>>77163887if cole had been in a decent position in last 400m he would have obliterated kerrhes just an idiot
>>77163477where? i want to run there too :)
I have to train for a half marathon that will happen in two months exactly. What can I do if I haven't ran in 7 months (or more, I don't want to remember exactly). What kind of program, I only want to do it sub 2 hours.
>>77164078I'm not looking to competitively run marathons, but I think I'd go mad if I saw no improvement at all over a year.
>>77163477comfy
>>77131494based stickychads forever dunk on whinefags
what are the chances i meet a cute fit asian gf once i start showing up to random running sessions
>>77164560just run as much as possible without getting injured. mostly easy miles. a long run. some faster stuff.
5k steady pace straight into a hard 3k. I don't know what the point of this was. On a rest day tomorrow so just thought may as well go hard.
Ran a mile for the 1st time yesterday and fell in love with the emotions I felt afterwards
why didn't i start running when i was still young why WHYAAAAAAAAAAAAAAAAAA
>>77166260sometimes on an "easy day" i just spontaneously go into tempo pace coz i feel like it
urgh starting to get relly annoying that often decision on what route to take depends on the hill involved yet many non-hill routes are not likeable
I know this is the thread for running but how do you guys feel about biking?Are the benefits and downsides to each of them? Or are they both just the same kind of cardio at the end of the day?I wanted to go run in my yard but I ran into a snake and its getting to be that time where they come out so I wanna start using the indoor bike my parents got instead
>>77166908Less injuries with cycling but need to spend more hours on the bike to get the same benefit compared to running. Also indoor bikes are boring as fuck. It will get you fit though.
Rooned shirtless and some elementary schooler playing soccer yelled NICE TITS it was kinda funny :/
>>77167041Do you have nice tits?
>>77167057Yes, one time a hooker played with them and laughed at me. Was funny.
>>77167041had one of em tell me.my shorts were too short once
>>77166908I stopped biking when I blew out both tires three miles from home and only had one repair.But before that, I would bike to and from work and it felt great.
I'm running 2 races and 2 half marathons this year bros i'm motivated as FUARK AAAAAAAAAAAAAAGRHGHG
>>77167346ridiculous reason to stop doing something you like
Ran 5K in 25:34 today, 25 seconds faster than last time.5K in less than 25 minutes soon.>>77166643Haha, sometimes I wonder how it'd be if I never stopped when I was in like, middle school I think.
Congrats to everyone who did a roon.
>>77168887yipee
If you post a run in a roon thread that’s about to hit its limit, did you really even run at all?
>>77169081I'm still tired from the intervals so I'll say yes.
For my entire life I’ve had huge problems with side stitches while running. Strangely, they are less of a problem when I skip instead. What causes this?
