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: >>77215915
wanted to ask a question but the thread got archived so i made a new onebut anyways should i shell out money for an expensive vest? this'll be my first one and im gonna use it as much as i can; or do you think a cheap one will do just fine
>>77234863What do you need a vest for?
>>77234863Of you're that committed to one sure but its only really good for long runs where you have no access to water and shorts can't carry food. I'd get a cheap one or go with a hydration belt, much cooler for the summer heat than a vest.
I just want to buy all the shoes. The ones I don't have always look the best. I have a shoe addiction.
>>77234887My daily trainers are clapped out and I'm thinking of buying a pair of novablast 5's, thoughts?
how different is trail running vs regular pavement running in terms of cardio? i live near the mountains and found a bunch of flat routes but on unpaved roads - no elevation or anything, just mostly gravel. i understand that the most important difference is the shoe type because regular running shoes will just fall apart quicker
>>77234895They seem to get good reviews. Not expensive either. I might have to buy them.
>>77234907try both and find out
>>77234907not sure you need / want trail shoes on gravel road unless its like extremely bad quality road
>>77234863Depends. Are you just getting into running or have you been doing it a while and this is an add on? What type of running you’re doing?>>77234895Liked my Novablast 5s, love my superblast 2. If price isn’t an option go Megablast. >>77234907Biggest difference is uneven terrain and you use your stabilizers more and your legs get tired faster. It’s also odd places like groin, hips, outside of calf that’s sore rather than big muscle like quads/hams. Since it’s flatter and you’re in the mountains youre probably use to the vert which is gets a lot of people.
>>77235073Damn the megablasts have a tall stack, and pricetag to match.
boobs vagina
>>77235089many are saying this
Starting to get pissed off at the noob nigger hell I'm in. My 30min 5K hasn't improved in six months. I literally cannot do the one thing you're told to do to improve which is accumulate miles at a comfortable pace. To me a jog in the park is 170-180HR, which I do for hours every week in defiance of the #1 rule for getting faster ie accumulate miles at a comfortable pace, hoping it will get easier (which is also in defiance of rule #0 for all cardio namely it doesn't get easier you get faster). To answer myself the logical answer is never run again and just walk on a treadmill at a comfortable pace for thousands of hours or jump off a tall bridge and do a barrel roll. Thank you for your attention to this matter.
>>77235191You got some kinda uh, health gondition, bub? Try weight training
>>77235191Why didn't your dad play catch with you?
>>77235201I already weight trained for over a decade, and am fully aware of the effect carrying 30 extra kg around has on speed, as a former road cyclist (getting juicy is why I quit, a muscled body is simply not the tool for the task of climbing hills).
Was behind a cardio bunny for half a mile. So that’s nice.165 miles for April. Never done that before.
>>77235277well done anon!
>>77235191bro if your 5kmis 30mins you need patience more than anywun
>>77235277Pretty good, Champ
>>77235277a cardio bunny huh?
>>77235277>>77235358spreadsheet anon,these are the type of buns you need to spot on your runs if you want to get better
>>77235367i look for those buns too
>>77235277Good job Pedar. Proud of you
Novablast 5 on sale for $180 dollaroos. These are the colourways in my size. Dubs decides
>>77235710i got the cream ones. they don't stay cream coloured for long
>>77235715Yeah reckon I'll go with green. The others are too lurid
>>77235030I use trail shoes on grass and sometimes on regular roads. There is not much difference between them and normal shoes these days. Just a bit firmer and grippy. Maybe 20 years ago trail shoes were chunky heavy almost hiking shoes.
>>77235191Add cross training and you will improve rapidly. Steady pace on the bike or elliptical will only have your hr at 150. Good gains and easy to recover from so you can go for your run the next day.
I'm doing much better than last year. 30km per week consistently. Hopefully don't get injured and run some fast times. Even last year with shitty training I ran fast enough. I think I can break 15 for 5k this year.
>>77234863Don't buy something less expensive because you think you should, only to be disappointed every time you use it that you didn't get the one you actually wanted. If you get what you actually want, you'll be happy and motivated every time you use it. Of course if you just can't afford something, don't buy it. But you should spend your money if you have it, on the things that actually matter to you.
I know this isn't impressive at all, but I just wanted to say that I finally managed to run a sub-25 min 5k. Took a really long time to reach here and the run itself was brutal, but I am slightly proud that I finally managed to accomplish it.
>>77235859Congrats, anon.
Okay, I haven't kept up with the running scene for awhile. I've still been rooning but just in z2 with an occasional high elevation gain short run (e.g. 600-100ft gain in 2-3 miles). I just heard that sub-2 has been achieved in the marathon. How? Seriously, how? What has changed in competitive racing since 2023 when Kiptum got the record from Kipchoge? Are they doing a lot more volume now compared to when elites would regularly do 120 mile weeks? Are there some new super shoes or something? I remember when Kipchoge unofficially beating sub-2 was a literal holy shit thought to be impossible thing. Fill me in, /roon/.
Is having coffee before running killing my gains?Even 2 hrs later I still feel dryness in my mouth.
>>77221742Hadn't run since. Just biked, walked and worked out a bit.I wanted to go a bit faster than last week, so woops, not quite easy run I guess.
Today's roon
>>77235859It is impressive, Anon. A lot people will never do this.
Love rest days. Used to hate them. Can feel the gains being reaped.
i used to think having your feet hurt like hell was normal when running until I i couldnt bear it anymore and bought actual running shoes.
>>77236159new adidas single use shoe (97 grams) and boofing 120g of gu per hour is now a thing.
ITBS started flaring up again, and the only way to keep it under control is to strengthen my legs and stop losing weight the only issue is that i'm not fond of muscle training nor eating fuck everything, i just wanted to run
>>77236600>new adidas single use shoe (97 grams)jfc. What a fucking waste. You might as well go with the barefoot meme if you want to go light. I guess it's great since it helped break the 2 hour barrier. >boofing 120g of gu per hourHow in the fuck are they not getting an upset stomach? I have to fight it with just one.
why do run clubs always schedule their shit on sunday. i wanna meet new niggas everyday
23:28 5K, my new PBhopefully I'll get below 20 next year, have been steadily lowering from 29 during past 15 months
>>77236606I switch to a more straight-legged gait with more glute on the pushoff. Usually fixes it in a few days.
>>77236159new shoes as anon sed ofcorse but apparently sawe was doing 150mpw in prep for it. fink kiplimo may have been doing 140 or summat but not too sure. i just remember commentstor saying kiplimos mileage was almost double what he was doing for some half marathon before
>>77236606feel like side planks may help itbs esp. if you can do it on one leg
Does anyone know how bad it is if a frequent runner (25-30 miles per week) has a relatively low resting heart rate (40-45) but also high blood pressure (140/85)?
someone redpill me on the asics gt-2000
>2:57:16 first maratroonTime for 2:48
>>77237382good job anon, did you win a cool medal?
>>77237392I got a medal with a red ribbon for some reason when the normal one was black. It was only a 350 person race and I got 20th overall so maybe I placed in the 30-34 age group and got a special medal
>>77237342Ah, so the more volume. It's insane they're doing about 20-30 more miles than previous elite marathoners were doing.
Anyone with experience losing lots of weight (30-40+lbs) while also training to increase weekly running distance? I currently weigh 213 lbs at 5'11" and run 16 miles/week needing some insight on how to approach this. Should I go on a calorie deficit or should I just up the mileage and eventually outrun my diet?
progressive roon
>>77237727Running will help you lose weight but you can't outrun a bad diet. At some point just have to stop eating trash. I was 88kg (195lbs) 5'11 like you, now down to 77kg (170lbs) and I run 60-70km per week. I had to cut my meat consumption down by 2/3, halve the amount of pasta I was eating, cut milk entirely, and stop drinking beer.
>>77237374The everyman's shoeAKA "couldn't afford Gel Kayanos"AKA "what your mum wears"
>>77237727The timing of your meals matters. You need to fuel your runs and recover but if you cut out snacks and eat reasonable healthy then you can still be in a deficit and train hard.
>>77236195hayai!
>>77237802A small beer (330ml) is around 120kcal. How much did you drink for it to be a factor?
>>77237898honestly that amount of calories or maybe 2-3 of those daily on average can add up. I noticed my face really slimmed down once i moved out and realized soda was expensive so i basically stopped consuming it. Like sure your weight going up makes you burn a bit more calories here and there but it doesnt immediately reach equilibrium. I mean you have to ask yourself like do people who are 600lb eating 10 000kcal a day? probably not.
Worst long run in a while, god. Maybe running through general muscle soreness and a bit of fatigue wasn't a good idea.
>>77237898All adds up. Besides it's a completely useless calorie, no nutrition benefit at all.
Novablasts or Adidas Evo SL?Or maybe some other shoes? plz help, I run 10kms twice a week
>usually jog 21-25km>it's 23 degrees celcius today with the sun out >go for the usual weekend jog>lose all motivation to keep on running due to the heat after reaching the 8.5 km mark>settle for a 10k>do the 7km walk of shame back home Summer is literally a humiliation ritual, I also had a lot of bugs crashing into me
>>77238316Running shoes are getting out of hand, just go barefoot, 10k twice a week isn't much mileage anyway.
>>77238408>23CBruh that's like 73 degrees Fahrenheit, perfect cool weather for running.
i haven ran in years. i had major surgery seven years back and never fully recovered. i tried doing six miles yesterday (i used to do half marathons so i thought sure why not). my legs are dying today. feel like i can barely walk. how long will this persist? should i rest today and try again tomorrow?
The lake water is apparently up to 61F today. I might go for a swim after my roon
>>77238316Evos look cooler
>>77238474The sun was shooting cancer rays directly at me, my skin felt really warm and I couldn't even sit on a bench in direct sunlight without feeling like I was being fried, my comfort zone is 5-15 degrees celcius, perfect running weather
>>77238527Cant you find a forest with shade?
