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-singlesOld: >>77168478
>>77182577>/troon/ Running General - My little gook flower edition
Anything above a 7:00 pace is not running. You are jogging at best; more likely bouncy walking
You are a slave
>>77182599>km/hI agree
on a rest day
Asking againWhen I go for longer runs >15km, this muscular area around my backside feels sore and aches.I'm very skinny and negligible ass. Is that the problem? It's an area that hurts after staying stood up for long periods of time
>>77182640i stretch my arse muscles and it helps. also quad stretching helps. and this every day: https://www.youtube.com/watch?v=3qFYxMXCC3A
>>77182640You shouldn't be expecting anyone here to know an answer this vague injury that could be caused by a dozen different things. Could be as simple as having a shitty mattress.
>>77182599The generally accepted limit between jogging and running is 6:00.
Changed the zones on my watch from straight HR to reserve HR, as an Anon said to last thread.Not much change for me ig. Keep thinking the watch is fucking up when it reports HR under 150, like, what the fuck.App marks both as "improving fitness", with "tempo (aerobic)" as primary benefit, too.HR dip today because at 5km I stopped to clear up mud under my shoes. Up on the other at the end because I sped up for a min not today though.
>189cm>run for a month>this is an "easy" run for meis it even worth it running that slow?
>>77182756yesyou are very unfityou need to get fitif that means going that slow for now then so be it
>>77182756>189cmWhat does this have to do with anything other than you were lucky growing properly?I am quite a bit faster at 190cm.
>>77182767I lied im actually 193 sorry for mogging you.>What does this have to do with anythingstride length?
>>77182777>stride length?Barely any effect on stride length or actual pace. Even less so as the potential limits arent relevant at your pace at all.Just run and improve. Nothing to worry about as long as you dont encounter acute physiological issues.
>>77182756>>77182763Yeah, what he said.Surprisingly you can't just get off your couch and approach a world record 5K, who knew.>>77182777>>77182804Your stride will be ever so slightly longer, your pace ever so slightly lower, it won't change anything in the end.You just need to keep going and try not to get hurt.
>>77182870>>77182804ok noted
>>77182756me in june
>>77182876mid-marchjust keep doing it
how much easier will rooning be when i finish my cut? i've been working on dropping 20lbs, have 16 left to go
>>77182883It will be 8.37% easier.
>>77182883you should notice it is easier already. I notice it if I gain just 2 lbs I feel like a heavy lump20 lbs will make a massive difference
>>77182756>>77182876>>77182879Today vs mid-nov for me, as it says.Numbers don't really say it but I just find it much, much easier and less tiring these days.
>>77182698Said where?Me @20y 64kg 31.3x 10k - difficult to go that slow.Me 50s 75kg - thats a steady running pace.Jogging is an effort level - very easy but requires max single foot contact times to qualify as running and not walking.
>Put on super shoes once for an 8 mile run to test them out>Final 5K is the fastest I’ve ever run in my life and it was even storming and forcing me to run into the wind the last mile
>>77182876>>77182879>>77182925Thanks vros i'll try to stick to it.Depends if i blow up my knees (happens every year) or not.
I've been making significant endurance gains, been able to run more often for longer but been getting crazy hungry. I did lose significant weight recently so it just might be the crash diet catching up with me.
>>77182577Can someone recommend good low budget shoes for running? For less than 100€, around 50€ would be perfect. I've been running with cheap 30€ shoes from Amazon/China for two years now but i think i need an upgrade
>>77183010Not a good way to find new shoes in general, but I could at least give it a try if you wouldve provided some more info about yourself, your runs and the shoe model you are using right now.inb4 further bait
>>77183010Try to find a nice pair that are on sale somewhere. There are always good discounts going. I've got plenty of pairs over the years for less than 100 when full price is 150+
when you guys started running on pavement how long did it take you to get used to it? i just did and holy fuck my lower leg feels like actual anvils
>>77182577Remember anon, you can do both.
>>77183069ok where's the after picture?
>>77183069we know, only get 1000 hyroxers saying the same thing every day
>>77183069no shit faggot, how else are you supposed to play rugby
corr good breadbergization disswondrin whether to do long roon todaydunno just feelin it innit
>>77183076#Hyroxnation™ rise up!
>I'm unstoppable>I'm a Porsche with no brakes>I'm invincible>Yeah, I win every single gameHyroxisters, those lyrics resonnate with me so much.
>>77183041I've been running 4.5km daily monday to friday for 1 1/2 years, then had a break of 2 months, now i only jog 3km per day, to work and back home, 1.5km each way. I'm 35 years old, 189cm, 95kg, fit.>>77183047Guy at work says it's definitely worth getting a foot analysis at a dedicated shop. I don't want to spend much money on this as i pretty much have been getting by well for the last years with my cheap shoes. Does it really make a big difference?
>>77183085At low milage any shoes are probably fine, but you can get solid running shoes for less than $100. I buy more expensive ones lately but for years I was fine with last year's cheap asics bought on sale. Shoes and tires are worth buying quality.
>>77183085I don't think it is necessary. If you have been running in shitty cheap shoes for years then anything will feel better anyway. But I wouldn't just go and buy the cheapest ones you can find. Get a nice pair on sale somewherelifestylesports365rideralltricksbike24sportsdirectstartfitnessI've ordered from all these before. They always have good deals.
>>77183069The important detail is being "the fastest marathoner" Completing a marathon while jacked is easy if you accept your time will be okay only.
>>77182577Holy shit I'm in loveI need to run better to get a chance at seducing her with my mediocre pace
>>77182804I don't think there is too much to it in practice. This is a 10k I did last week, 204cm.Completely average cadence and stride length. It probably would show more for short distance events.
I got a Garmin watch a few days ago and found out that when I run at higher paces I have almost perfect mechanics. I used to get hurt all the time. Now I never get hurt. I was a luddite about this stuff until now but am now a believer that the data actually means something
>>77183291Zones are a meme.Feel good while running? No hurty? Good you're making progress.
>>77183084get a better playlist nigga
>>77183320>I'm bulletproof, nothing to lose>Fire away, fire away>Ricochet, you take your aim>Fire away, fire away>You shoot me down, but I won't fall>I am titanium>You shoot me down, but I won't fall>I am titaniumImagine the adrenaline hearing this while you're in the middle of your Hyrox™ event.
>>77183332tf is hyrox is that some new energy drink?
>>77183340totes brah
>>77182577cute chinese woumbs
>>77183222okay compared to elite runners. you can still be better than 90% of casual runners while lifting and weighing 80kg
>>77183332absolute bangin tune in fairness
>>77183291This is mostly because it's hard to run fast with bad mechanics, as long as you can translate it down to slower paces eventually that's good.
long roon day
>>77183478More than I run in a week
>>77183478More than I run in a month
>>77183478hey that's how much i ran this year
>>77183332>>77183332Dangerous is better.
I tried running last year and developed plantar fasciitis in my right foot that put me out of commission for 8 months. I want to try again and would like shoe recommendations. My feet definitely feature arches, but I don't know how high they are because I don't have any thing to compare them to.
>>77182640Maybe you have sciatica
>>77183837Try the chunky max cushioning ones like Vomero or Magmax
>>77183291me too man, me too. zone two is a meme >#junkmiles4life
>>77182577if i overstride and lean too far forward I get sore plantar, insertional and in the arch. i did some intervals like a retard and my right foot has been sore for a couple of weeks. doesn't hurt running though, did a 10km pb the other day. just after it hurts.
>tfw no runfu
>>77184320No such thing as junk miles
>>77183270Is what I am saying. Only thing that I find a little odd is your sprint at the end seems to be more about power (stride length) than cadence. When I finish strong my cadence goes to the moon; 240+>>77183291Not perfect, but pretty gud, ye.
I'm a junk mile junkienot today however. today was a smashI just alternate junk miles and smashing it. fuck zone 2. that's for walking
>roon alot>zero progress>still cant do 30min 5k after a year of rooningat which point do i give up? i feel like i have the worst body
>>77184727What is a lot? Are you training smart mixing easy and hard runs? Are you doing other training? Are you losing weight? Are you eating healthy? Are sleeping well?Anyone can break 30 min for a 5k.
I really want to run further. Rn I'm running four to six miles easily but eight miles seems too far especially since im increasing my runs a week from three to four. How true is the "no more than ten percent" increase for distance a week?
>>7718481810% is just a guide but it's sensible to err on the side of caution. There is no rush. If you increase by 10% every week that's still a big jump after 5 weeks of small increases.
Just entered a 5k. €33Game's goneAt least you get a tshirt
>>77184818Farther. You really want to run farther
>>77184882thank you nonny
>>77184348just show up to random running sessions and keep showing up
>>77184671I'm pretty terrible at getting my cadence anywhere near that high. Banged in some 10x3 sub t session before dinner and for these I can maintain a bit higher cadence. Haven't really found the stamina yet to brign the cadence back up when kicking at the end of a race.
>have to lose weight to roon further>ate 400g of cheese in one sittingngmi
>>77184818Keep increasing slowly, you're probably still getting used to pushing through walls. You will hit points in long runs where it gets very hard, then things get easier again. Usually happens to me a few times in 12mi+ runs. A good trick I've used is to make sure you're doing out+back when pushing distance, so you have no choice but to keep moving even if at a slow pace.
>increase runs to 3/week>injure selfi just cant win
>>77182577Before the plastic surgery
>>77182599I wanted to disagree with you, because I was once so tired I couldn't even keep running at that pace. But then I started walking and realized I could still go at the same speed. So yeah.
>>77182756At 184, what started killing me was my back. So I guess one hidden reason why you might not want to progress too fast at the start is that your minor muscles might not be developed enough to handle it, specially your back muscles due your height. Granted, I went for more distance rather than speed so I was on my feet for way longer. Also my bed is a bit old.Ofc it's just a possibility, so just take it into account when deciding to increase the pace or evaluating your soreness level post run.
>>77182599greater than 30-min 5k = joogless than 30-min 5k = troon
>>77185131my nose buried in her sweaty chinese assholebefore and after the surgery
Did 8 miles after a 3 mile warmup at 6:45 pace today for my Thursday workout. Sub-3 maratroon happening in T-16 Days
>>77183064idk man i've always just ran on the sidewalk, never really bothered me>>77183332hyrox looks so fucking gay, it's just the new spartan race for former college athletes who are mad they're now getting fat from too much binge drinking after work
>>77182599this is in km right>>7718553310 minute miles suck man
i ran with a friend today and wow that was really fun
>>77182640One side or both? If it's both I'm the same way. It means your back muscles are weak as shit. Go to the gym and do some core. It'll go away.
>>77183332>The Hyrox Chad vs the Crossfit Manlet
>>77185717this image gets funnier if you think about the other kind of lactate
>>77185728>Do Hyrox + Crossfit>Attain Mega Milkers
Hello roonersI hate running, always give up after a few weeks, but now i'm swimming and it's going well.I am considering adding some running, not sure what to do. maybe light "zone 2" stuff i've heard about? I'm not looking at playing sports and doing park runs, just for health
>>77185827don't bother
>>77185828ah, i forgot, runners>you gotta do at least 5k or it doesn't count!>wait, it took you 32 minutes to do 5k? oh so you were walking?!?!?>quit all other exercise, only running allowed!
>>77185831
>>77185838No sport is as hostile as runningLifting?>anything works, just go 3 days a week and do full body for a few months then pick any of these 20 programs!Cycling?>don't push yourself too hard, just ride to the cafe at firstSwimming?>hey, just don't swim in boardshorts, and most people never go above 100m at a time anyway, don't do too muchRunning?>FUCKING CASUALS>30 MINUTE 5K?!?!? FUCKING PUSSY JUST WALKING>ZONE 2 IS FOR FAGS! >IGNORE ALL THE PROFESSIONALS AND JUST RUN LIKE ME, WHO HAS THE FASTEST PARK RUN IN MY WHOLE CITY!>YOU ONLY DO 5HRS A WEEK WHAT A FUCKING CASUAL WHY EVEN BOTHERliterally the worst fitness community
>>77185827I agree with the other guy. Not because it's pointless, but you clearly enjoy swimming much more than you do running. You can do light cardio very easily while swimming too. It's more important to focus on being consistent at the things you enjoy rather than doing a billion activities just because.I mean, feel free to try running again, just don't overdo it and end up quitting both because you got too tired or burned out. You're probably better served building the swimming habit first though. Consolidation before expansion.As for your question, running aiming at around zone 2 heart rate is completely fine, since you're complementing it with swimming. But maybe consider a different activity, since once again, you don't seem to like running too much and you're looking for something light anyways. You could try and see if you like, say, ellipticals/stairs, dancing, or just straight up walking on the park (zone 1, good for active recovery and supporting swimming, also relaxes the mind). I used to do social dancing when I had more time and it was a great socialization tool on top of being very mild cardio.
