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: >>77253814
what's Mo up to these days?
>>77275028being the face of Quorn
>>77275012Hull sexooooooOOOOOOOOOOOOOawooga
how many of you have actually run a sub 20 5k? how many months/years of training did it take?
>>77275045No training required because I was a teenager with enough natural talentI have never been unable to run 20 minutes even after taking years off serious running
>>77275045Depends on your sporting background and fitness as a kid. If you are an adult who has never been fit before it will take a lot longer than the fat guy who used to be fit in school. If you are reasonably fit right now from other sports maybe you could break 20 with no specific running training. I've played soccer with guys who could do that. My mate who used to be a track sprinter broke 20 after 3 months of training having never done a long run in his life. No right answer here it just depends on your circumstances (and genetics to some degree) Anyone can do it, it will just take some people longer to get there.
I haven't lost any weight running, but I do think I might be losing some fat. Hard to tell.I'd still like to lose another 20 lbs though
>>77275133Post run hunger can be a real thing. For longer more strenuous runs have a small, higher protein snack right away and rehydrate. You won’t feel as hungry later on and over eat. Easier to lose weight when youre not over eating. How long you been rooning?
>>77275045go do it and report backidk cause I am inconsistentI spent about 6 months training last year and best I got was 22:30felt like I was going to diedid zero sports as a youngster but did some skateboarding and bmx ridingmostly gamed
>>77275045I’ve never been a runner (swimmer as a kid tho) and picked up running after christmas. did a 10 week block and ran 20:40. doing another block now and hopefully should crush 20 by end of June. I also give no fucks about running a marathon or dumb shit that requires me to do like 2 hour + training session. fast 5k as a supplement to lifting
>>77275045If you're not hitting sub 25 5k in less than a year of training i wouldnt bother with it.
>go to roon club> 23 year old triathlon girlie is a back without her boyfriend and chats me up>she also only likes one Strava post from my vacation, and it’s the one selfie without my wife>28 year old tatted girl is excited to see me, can’t wait to talk about our upcoming relay>27 year old colombian chats me up, adds me on strava AND instagram>
>>77275524>age-appropriate (33) african girl also chats me up, talks about her upcoming hyrox, asks about my upcoming marathon>run home at the end of the night with the colombian girlie and the african girlie If you’re single and not in a run club, you’re a fucking idiot
>>77275012>/troon/ - Cheating General
>>77275345what does the training look like? don't athletes who are middle distant still do like 100 miles of running a week? mostly base building shit?
>>77275539nah it's just 1 guy who likes bragging about the women who are interested in himwe get it dude, you're attractive and women want youthat's amazing, incredible really, unbelievable, I've never been prouder of anyone in my lifethis is just such ground breaking informationblows my fuckin mindtrulyGod praises you
>>77275544depends on what you wanna do, i only run 3 times a week and the longest run in the entire block is 14km. most are less than 10km, one easy, one long, one tempo/interval a week. if you’re super into running, you’re gonna be doin some distance but i cbf. its enough for my goals
>>77275548brother i am a certified 5/10 i swear to godthat’s what makes this experience so shocking
>>77275264Been running for years, but with breaks due to injuries (sometimes long breaks). Have been consistent for a couple months now though. I run in the morning, so afterwards I eat a 3 egg burrito for breakfast around 9 am. But then by like 1 PM I'm starving. Hungry enough that I can't focus on anything. And I'm still stuck around 170 lbs.
Anons I'm getting spooked. I have light pain/tenseness in my achilles right where it anchors on my heel. When I flex or extend my right ankle, I feel something down there lightly crackling or popping. Am I cooked?
>>77275045took me 3 months. First run ever basically (outside of occasional school PE run tests) was 24 mins for like 4.9km though. and 6 weeks in or so I did a 20:25 parkrun. I did rowing years earlier in university but that was like a year and not at a high level. I bet my 21 BMI helped a lot.
Ideal BMI for a 5K runner?
>>77275264Small snack after a hard run? Terrible advice. Eat well before and eat well after. If you want to lose weight cut down on other meals.
>>77275469In general I would agree with that but some people are starting from such a low level, obese and not able to run 400m. For someone who can do 30 minutes right now, they can easily do sub 25 in a year.
>20 minute 5kacceptable>40 minute 10kbetter>60 minute 15know we're talking
>>7727592660 minute 10 mile
Do I even gain anything from that:I used to run a lot but focus on climbing atm.I love interval work. I got time and energy to do one interval run per week.Last week I did 12*1 km with 90 sec running pause in abouit 4:15 each. Can I expect any training effect from that or is it just wasted power and i should rather do a longrun?I feel really exhausted after but it is fun.
>>7727589210
>>77275529Get a diary.
>>77275898Horrible advice. Anyone with even a slightest hint of experience knows that running with full stomach is a terrible idea.
>>77276142Obviously you don't scoff your breakfast and run out the door 5 minutes later. Surely that does not need to be explained. Fuel for your runs you perma-ngmis. Do you cunts even know how to tie your laces. Sick of reading retarded shit in this thread. Get better advice from grifter influencers.
>>77275898The point of the small snack (within 20/30min of finishing your run) is it stops post workout hunger later on so you don’t over eat. Obviously CICO is how you lose weight, but it’s psychology easier to not over eat or snack too much later if you don’t have cravings. Just google post run/workout cravings and there’s a shit ton of info on it.
>>77276006that’s just too much volume to be a reasonable sessionmost running coaches would program just 5-8 reps for 1km intervals and typically you’d do them around 5k race pace
>>77276065>>77275012how do i get these two beautiful rooner girls to use my mouth as a toilet?
VO2max is up to 53, according to GarminSaw 4 buns today. A couple of cute cardio bunnies too.
Anyone ever have any experience with Hallux Limitus, or surgery to correct it?
>>77275037Yookay aesthetics right here.
Just bought this
Nike Men's Vomero 18 cop or not?
>>77277039noicei'm about to buy megablasts this weekend to replace my first shoes
Ran a race of 12,000 people tonight and placed in the top 3%Not bad for a lanky retard, we're all gonna make it brehs
>>77275983sounds hard. that'll be my next goal after the 83 minute hm
Trail roon day.
was supposed to run a park 5k tonight but severe thunderstorms prevented that from happening
>got the cough and the sneeze and sore throat>with phlegm>generally just feel like shiti still want to run guys, should i?
>>77277520As long as it's nothing crazy. I ran a marathon with a cold and while I felt OK during the race, I rapidly got worse for the next week, longer than a usual cold. I'd say keep it under 8 mjiles.
junk run
I turned 40 this year.And I pretty quickly developed a problem where I begin experiencing hip pain if I run more than 40 minutes - coincidence or not, and what do about it?
progressive long roonwith a big hangover from last night’s roon club
>>77277670last 5km were painful
>may 3 feared that i had a significant hamstring injury while running, thought i felt a pop and could barely hobble afterwards, scared i tore the tendon off the bone or something>was getting a bit better, tried some jogging may 10, felt it still hurt so stopped>got better over the week, last sunday may 17 was able to do some jogging and didnt have pain>still resting it, feels much much better and hopefully by this week i will be backim just happy it seems to have just been a possibly grade 2 strain and not a very bad thing.
>stuck at ~35' 5k for the past 6 monthsi want to die
>>77277960have you tried running faster?
>>77277961Yeah i get side stitches everytime.
>>77277963are you eating before you run? are you fat?
>>77277965No i eat a banana an hour before, and try to not drink 30 mins before running.>are you fatBy runner metrics yeah, really no 191cm 88kg, 34yoI'd love to run atleast 10km.h man (makes a 30' 5k) but i dont know what to do at this point, do i have to roid for such a simple goal?
>>77277970not that heavy tbqh especially factoring in height. how many ks do you run per week? the answer is usually always to run more. you definitely don't need roids lol
>>77277974About 13kms per week.I lift with kettlebells and do some bodyweight stuff (i suck at pullups as an ex obese mf so i'd like to get better at those as some kind of revenge) also so i wonder if i should remove one day of rooning, considering kettlebell lifting is pretty tough if you want it to be.I feel there's no decent program online for free for me, it's either complete couch potato stuff or elite level stuff.
My left calf takes way too long to heal, at least 4-5 days. The pain feels like I'm constantly pressing on it with my thumb. What do?
>>77275892whatever will keep you in good enough health to train
>>77277963I never get them when I walk before my run. 1 km seems to be enough.
>>77277970>>77277985Run more. Three easy runs, one long run, one run where you do intervals or fartlek or whatever speed exercises, rest days after long and speed.
i bought these to start running in january (new years resolution chad)when to replace shoes and should i buy these again or something else?
>>77277985yeah you gotta run more lad. add at least one long (1 hour or more) slow run
>>77278130Good on you for sticking with it. You should be able to get a shitload of mileage 700-1000km out of daily trainers. Buy whatever you're comfortable in. Pro tip: buying two pairs of shoes and alternating them will last as long as three pairs of shoes worn consecutively.
>>77277960Is it your breath or legs that’s preventing you from getting faster? How often and how far are you running? Any strength training? Do you smoke?
>>77278130Rule of thumb is 300-500 miles. But that depends on a lot of factors. Do you like the shoes? What do you like about them? What do you not like about them?I’ve never had those shoes but a few asics. The gel is nice and soft but can feel slow and not as springy as I like.
>>77278099>>77278160>1hour or moremy dude i can only do 6k without stopping at around 8km/hI run 3 times a week usually, everytime i do 4 times my knees dont like it, somehow this is the first week i run 4 times and have zero knee pain. I only do easy runs and long runs, i feel like i got memed by the "just run slower bro!" crowd and shitness jewtubers, i definitely could run faster and for longer period of times when i hooped and NONE of it was done slow. "If you want to walk fuck off and play golf" as my coach used to say.>>77278213Breath definitely.I do alot of kb snatches/swings/front or goblet squats/lunges weekly strength and muscle endurance isnt an issue.I used to smoke (cigs and weed) from 14 to 32 when i bought a vape, now vaping but close to nothing, i know i gotta quit, working on it. I was also an alcoholic, now 900+ days sober (my 1000th day will be on my birthday!). I was a farmboy growing up and worked blue collar, somehow despite all this bullshit i still played alot of sports/lifted. Best lifts were in 2020 before some dickhead glowie leaked some virus from a lab, 90kg bench for 2 reps, 140 squat, 200 deadlift (very ugly rep). I tested a month ago and got a cool 12 reps with 100kg frontsquat, 5 reps with 80kg bench, 75kg strict OHP.I also live that bydlo life where im at 15k+ steps a day.
>>77278226>900+ days soberbased ngl
>2x19min thresholdPeak finally done, now one week of taper and then race. Wish me luck…
>>77276065She strongly reminds me of someone, but who?
5k tempo1k float2k hard progressiongood run. another brick in the wallkeep stacking them bricks lads
>>77278165oh shut the fuck up. my first pair of shoes was fucked in 200km. A pair better suited to my forefoot strike lasts maybe 300k. I am sure some shoes can go for 600km especially if you aren't fast and if you aren't fat.But if i can wear out shoes i wear casually walking in under a million steps how the fuck would running shoes even survive close to that.
>>77278344name and shame these shoes so I don't ever buy themhard to tell how long mine last because I have a big rotation but I would be seething if I only got 200km out of a pair
>>77278344My current daily trainers have over 2000km on them. Expecting to get to 3000km no problem.
>>77278344cry more
>>77278226>Breath definitelyGotta build up you aerobic base. Zone 2 is typically the best way, easy runs if you don’t wanna mess around with HR shit. You should be able to talk to someone while you run. I saw >>77277985and agree you gotta add more distance. You can also try and use ellipticals/bikes/rowers/swimming/etc to build that base with less impact on your legs.
Gonna start next week. Going to be fun. Got a max-cushion shoe on the way as well, but this will do for the first couple of runs (this one is best for faster paces, but i'm a heavy guy, so more optimised for me)
>>77278480White shoes are faster. That's a fact
>>77278458Guess i'll do another 6million swings then.
>>77278480>Gonna start next weekyou won't
