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: >>77197510
cross training day today. I run every second day. I've solved this running game. never get injured now
>>77215962>cross training
Started running a month ago aaaaand old recurring knee problems are coming back. I do a 10-minute dynamic warmup before each run, stretch a little afterwards, and have not run more than 5k. Soooo what gives? I mean what if the blackpill is that im just gonna constantly be in a little bit of knee pain? Am I supposed to rest and skip workouts everytime my shit hurts? Because then I just effectively can’t run…would appreciate advice from more seasoned runanons
This morning's run.v happy with myself.5k in 24:09. I wanted to take it easy at first, but I was feeling good and pushed a bit.
>>77215974You gotta do your rehab. Something is weak and causing the issues. 90% of the time you can fix this with the right strength program. Good luck finding the problem though. That's why physios get paid the big bucks. But I would at least start doing whatever you can narrow it down to from watching some youtube videos.
goona roon later
my friend group?yeah..they call me...*guitar riff*the runner
>>77215974Might be runners knee>short termWear a knee band/brace. They are $10-20 online or any pharmacy. Just a strap that goes below your knee. Take it easy and buildup miles slowly. Avoid hilly terrain especially going down hill>long termStrengthen your quads. Lunges/squats the main go to. I’d also suggest general core to help stabilize Check your stride. Make sure you aren’t over striding. Lots of people will say don’t be a heel striker it’s fine as long as you aren’t over striding. Check your shoe’s heel drop. A higher drop (10+mm) is usually more pressure on knees/hips. A low/zero drops could help but they can also be hell on calves/ankles for some people.
Yesterday roon. A couple push miles. Nice day, saw 2 deer.
Stopped running for a year, cardio is pretty shit but I can still slow jog a 5K/10KRight now I'm doing >[HRR] Zone 2 2x per week, 60 minutes per session>Norwegian 4x4 intervalsAnything that I should tweak to get better/faster results?Embarrassingly, the speed I'm running on intervals is roughly the pace I used to run 10Ks at
>>77216302body count?heh. yeah.. the only body count i care aboutis how many started running because of me*puts on sunglasses*
>Show up to marathon>Just roon>Keep rooning to the end
>>77216333hey nice you rooned
Nice day out. At one point I went under a bridge and apparently my Garmin thought I gained 80ft of elevation...Saw 4 buns. One was right by the trail and some guy walked right past without even looking at it... sad...Saw a chick walking with the best ass I've seen in a while, in tight shorts. Also a cardio milf smiled at me
>>77216342i smile at everyone i meet when running it's just natural bro
>>77216345I try to, but where I live it's pretty rare for people to smile back. Maybe I'm just creepy looking, but most people look straight ahead.
Did my first properly paced run today - ended up beating my previous 5k time. Feeling very close to my goal of a Sub 30min 5k by July.
>>77216374I also got stung by a bee - but silver linings and all that.
>>77216374>Sub 30min 5k by July2 and a half months to get to a sub30 5k? are you starting from a wheelchair or something?
>>77216411No - I’m just fat… I’ve lost 20kg so far and have another 15kg to go before I hit my goal weight. There is every chance I’ll break sub 30 5km before then, just trying to be realistic is all.
>>77216455>I’ve lost 20kg so far and have another 15kg to go before I hit my goal weight.Prioritize lifting and put cardio on the backburner unless you want to lose an equal amount of muscle and fat over the next 15kg
fucking chink robots, man
can't wait to get back to running. I miss that euphoria
>shin Splints It’s over for me, how do you guys avoid them?
>>77216455Good work lad. Sub 25 before you know it
>>77215915I can't run half mile from my home in any direction without gaining or losing 100 yards of elevation. my calves can't take this. i mean literally. i keep approaching injury or getting injured.guess i'll bike to the flatlands and run today
a reminder that only cowards run and real men will stand and fight
How did marathons turn into a product for performative soibois to consoom?https://streamable.com/qmnt2b
>>77216741bruh 50 marathons and he still can't do one without walking. that's pathetic.
>>77216730but i'm running into the fight?
>>77216659Thanks mate!
>>77216741we call them maratroons
>>77216649>you don't run that muchit's because of form>i run a lotit's because you run a lot
Broke my rib a month ago and have been slowly getting back into it. Progressive run from this morning. Still pretty unfit and feel like I'm breathing through a tube :/
>>77216751
>>77217000>Broke ribHow?
>>77216751I think we should be nice to beginners but can we bully people like this
At what speed does running not look like you're casually jogging to other people?Did mile repeats today on the treadmill, 6:30 split which is a hard effort for me but looked in the mirror mid-interval and I looked like just a jogging fag
>>77217271 depends on the context i thinklike even a slow 1500m race sometimes looks like the runners are just jogging if you are watching on tv
>>77217271and when i say slow 1500m race i still mean professionals going to at like 4:00 per mile
>>77217155I have way more respect for slow beginners who are improving than this guy who accepts, or even worse, encourages mediocrity.
>>772172716 min miles look fast. Outside looks faster than treadmill because you can see the distance being eaten up
How long training period would be necessary to run a marathon? No specific time goal, the only goal is to get through the marathon without waking (except for the water stations).
>>77217685depends how fit (or unfit) you are right now innit
2k, 1k, 4x400felt terrible on the 400s and strong headwind for the last 100 of each one
>>77217086fell off my bike trying to jump a curb lol
>>77217860fast! I wanna see your HR data
>>77217862max 184
>>77217873nice
>>77217853If I'm a couch potato that gets winded from walking down a set of stairs?
>>77217952a year maybe if you train like a monknot even worth thinking about if you're so far off it. just get to 5k first, then 10k and go from there
>>77216751I only ever ran one half marathon and I had to pull over and take a shit in one of the porties around the 1hr mark. I never did a trial run of the full distance so it caught me off guard, also it's really hard to shit when you're in flow running for so long.Luckily I was able to force it in a quick shotgun blast so it didn't hurt my time too bad.
>>77218191Hopefully it doesn't take you another 49 races to learn from this
>>77218025>mfw immediately registered for a half when i've never run more than 1km before
Rainy one today. I wore my rain jacket, but I was still soaked through by the end. Maybe I got ripped off on that jacket...Saw two buns hanging out in the rain though. A pair of ducks were sitting right in the middle of the trail at one point too, had to go around them.
>>77218237Enjoy your walk
>>77216838I think I added to much milage suddenly, or maybe it’s because I weight 94kg, I’m gonna do bicycle for a week and try again.
Hot and hilly. Ain’t that a B
>>77218202sometimes.a.nibba just gotta poo
>>77217861Get well soon
>24 years old>Second Maratroon ever and already running 2:04Are White Boys back?
Zone 2 training Is it actually legit?
>>77218811Who knows.I was so fatigues today that after my 3 minute warmup slow jog my heart rate was 170 so I spent all of my zone 2 speed walking today lmao
>>77218811Legit enough. Just do be a spaz about it
How do I start running without other runners finding out I'm not a runner?
>>77218872if you're not a runner then what are you?
>>77218895a power walker
>>77218872run fast when you see someone coming then go back to walking when you get out of view
>>77215915Men shouldn't run unless you're a manlet. Walking and lifting is what you should do if you are over 6ft.
>23 year old triathlon girlie wasn’t at roon club this week>she was in BOSTON cheering on her BOYFRIEND>looks like maybe they’ve been dating for a while but hadn’t told anyone yet>got very drunk >flirted with 28 year old with the tattoos for most of the night>chugged a few beers with the boys>cute new blonde girliethis week, a first-timer, probably mid-20s>wake up this morning and she has already somehow found me and added me on strava, i’m the only person from the club that she added>i was so drunk when i met her i have no idea what we even talked aboutfollow along for more run club adventures
My legs hurt so fucking bad but I know I'll be a better runner soon
>>77219103Boring, when are you gonna score?
AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
>>77218872Jump into the bushes when other runners pass by and hide. Importantly, control your breathing in order to not reveal your location.
Started running at 37, after 20 years of sedentary lifestyle. Thankfully I'm not fat, but I'm getting muscle pains that last more or less a week on different parts of the legs. Been running 6 months now, laced with regular 1 week breaks for recuperating.
>>77219420How often and how long do you run?
>>77219422As often as my legs allow me to, which means 1-2 times per week. I started with 8 laps around the stadium -3.2km- and now run 14 -5.6km at 29:30. I can handle another 2 laps breath-wise, but I opt out to conserve my legs.
>>77219420It stops hurting eventually
>>77219103>>she was in BOSTON cheering on her BOYFRIENDno... this can't be real...
>>77219314with these girls? never, i’m married>>77219588i promise you this is real. i was chatting with another guy at the club and he seemed genuinely devastated to find out they are together.
the real pb was never about speed or distancebut it's how many people started running because of (You)
>>77219103sir, this is off-topic
>>77219103did you talk about your wife and how obese she is? take it to xanga you fag
>>77215974You're overstriding, stop doing thatsource: trust me bro
