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: >>77275012
Got fucking rained on. I think by halfway I gained like 5 lbs of waterSaw 5 buns though
took a break from september to aprilwish I didn't, I love rooning, not sure why I stoppedthink I had tweaked my back lifting and then took a break from everything and just never laced upwell I'm back in itbtw these superblast 2s are way less comfy than my nova blasts but I heard they take a while to break inso I've just been wearing them as my dailies and not loving it
>>77296841>/run/ /troon/ - Running General
>>77296841thanks, you’re making me feel less bad about barely completing mixed-pace 9 laps around a track on my first run today. I’m aiming to increase it to 20 and improve my stamina with each passing week.
ordered a pair of Endorphin Speed 5don't need them but half pricesound like the perfect shoe for a zone 3 chad like me
bros is it true you're all in pain when running?
How is this?
>>77297054I am in pain after running
>>77297054No? You can be sore and tired, but that's not pain.
>hm in two weeks>sub 2h goal>let's fucking goooomight try to push for 1:55h
>>77297181ez
>>77296841I ran today but now I'm gonna have to take maybe 10 days off and go back to swimming because my knees need to rest. I just want to get back to being able to do 10k without breaks, it's a great thing to do with a friend. Gonna swim tomorrow, I love swimming too.
>>77297185>do 10k without breaksDon't take 10 day breaks
>>77297185Ok, then I won't run 10k. I prioritize lifting and swimming, maybe I'll change this in my next training bloc but not right now.
corr good roon day today1.3 mile warm up3.4 mile tempobreak, .5 mile jog8 × 330m fast (like mile pace probably), 50m walk break2 mile warm down
Do my runs not count if I'm not on strava?(whatever the fuck that is?)
Just finished running my Week 7 Day 1 of c25k with @c25kfree #everymomentcounts #run #running #health #fitness #couchto5k
longest roon of the program today, 14k. been rainy as fuck so I’ve been avoiding it.
>>77296841First proper roon in a month. Twas was niggle free. amazing what a holiday does
>100-mile relay race is just a couple of weeks away>i’m officially on a team with the 28-year-old tatted up bunny>we’ll be staying overnight in another town>my wife has decided not to attendI’m not concerned. I think we’ve genuinely steered this thing toward a real friendship with healthy boundaries. I’m proud of myself for doing the right thing.
>>77297815Good for you man, cheaters never prosper. Stay with your wife, she loves you.
>>77297815just get it over with and shag her arse
>>77297839>>77297912
What's the deal with HRV and "stress levels"? Sometimes I get stuck with a high RHR all week no matter what kind of volume I'm doing. Other weeks I can sleep like a cool cucumber even after blasting intervals or race efforts. Is it the weather or something?
if you want to run a sub 20 5km, just run faster
>>77297991maybe it's junk science
>Heart rate 180-190>Pace 6:25Beginner here. I can't imagine running even slower. i'm already almost at walking speed. i'm deliberately trying to slow myself down and get in the most comfortable able running position during runs. should i just keep at it? Possibly walk a few times inbetween to get hr to 120?
>>77298141as a beginner you need to focus running consistently for a decent amount of time with good form a few times per week. you are in no position to be worrying about HR and zones et cetera. just roon m8, it is that easy.
Long run was 5.01km in 40minutes.Those are supposed to be """""zone2"""""""" right?I got crushed by the heat goddam my city is full of trees but theres no fucking shade at all.
>>77298141You won't be able to hold 190 hr for long anyway so may as well throw in some walking. With that hr you're still doing hard intervals every run. Just keep getting the tuns in and the hr will come down as fitness improves
>>77297991Alcohol, weed, etc. can fuck with your hrv and also rhr. The body needs to clear them and also generally is working slightly different depending on the substance. I would say that weed can sometimes help you get deep sleep even if hrv and rhr is slightly affected. I would guess that the main disadvantage there is the lesser REM sleep. Alcohol is more of a bulk poison where the effect is more physical i would say.Also it could not just be sleeping in a room that is too hot but if you then sleep with the window open and breathe in pollen all night you might be affected by that too. You will have a dry mouth and itchy eyes and nose in that case. And you might already be aware of hayfever, but this stuff can show up in your mid twenties so i feel like a lot of people don't put two and two together.For sleeping after big efforts i feel making sure you electrolytes and carbs are properly refilled (probably some protein is good too) is very important.
>>77296841Yesterday I ran:6:55 1MR15:13 2MR23:23 3MRI then jogged 7 more miles. 5'6" 163. What would /roon/ recommend to get me down to 13:00 for the 2MR and 21:00 for the 3MR?
>>77298803fuck is MR?
>>77298812mile run
Saw 9 or 10 buns today, some were really small. Also two herons, and I think new batches of ducklings and goslings. A cute cardio bunny too.
Roon 1 of 2 today. Trail roon. Now to recover a bit
>>77298803stop eating lmao
>>77298803dogshit time
>>77298878Only things i saw when going outside are arabs.
First time actually running in 3 weeks since I got hurt and all I did was nothing, then walk and jog. Felt great. Jogged a bit after.Now going to rest a few days before hiking a lot next week. No more running for a while, rip.
>>77298141Run on the spot and then tilt forward a tiny bit, you can easily achieve 8 or 9 minutes paces this way.Yes that's a walking speed, but you're running and moving differently from walking. You can do that for a week, two, three, try your 6:25 once late in those weeks and see if it feels better already.>>77298157Dunno man, sure he shouldn't care about zone 2 running or whatever, but 180-190 sounds like a lot.
>>77299388Addid to that guy advice, running clicked for me when i did what he said:>Run on the spot and then tilt forward a tiny bit,but adding a small drill to understand it (dont need to repeat it), stand on one leg, other to the side, and flex the glute of the leg you're not standing on. Exemple: standing on leg left, right leg slightly in the air, flex right glute, you will see your right legmoving forwardI'm not even sure it's great advice, just what clicked for me
>>77298803find 5k training planfollow 5k training plandon't do your own made up retarded shit instead of the 5k plan
Guess I tied my shoes too tight this morning, because now the front of my ankle is sore...
>>77298803this is ai please kys
It has been 15 days since my last roon when I blew up my peroneal tendon running mile intervals. I hate my life.
>>77299497My knee started hurting yesterday less than a minute into my daily 2 mile, I'm not happy. Gonna let it rest today and go back into it tomorrow, see how it goes.
>>77298948Roon dos of 2 today. At least this was all paved routes. One more long next week and then the taper starts
did my first ever double yesterday:>10km (w/ 5 x 1,000m @ 3:55/km)>12km easypretty cooked today tbqh
>>77299388>>77299447Will try this advice thank you.
Just hit my first 50mi week of the year. Feeling a little burned out but it's only been ~1 month of proper training. Looking forward to a deload week of 45mi. Base building is so boring but things are looking good, will be able to start doing tempo/threshold work mid June.Went to the running store and picked up some new NB 1080's, loving them so far. After running in Structures for the last while, nice to have the wide toe box again. And I treated myself to new running socks since my old pairs were falling apart. What could be better?
>>77299786you can do tempo work all year round
I'm going to "run" a 5k soon (for me this is just an opportunity to track my overall fitness progress).I'm overweight. I haven't run in ages, however I *do* know that despite being overweight I can walk a fair amount (even just wearing regular shoes and clothes), because I've never owned a car so I sometimes have to walk a lot.So far I have:- completely fixed nutrition for the past 6 weeks (I'm still fat)- done rowing for the past 6 weeks (and my cardio is starting to improve)I know that going full runner will likely fuck my joints.So my plan is to do walk with bits of running, but I'm wondering if I should even bother with running at all (instead of walking fast).Is there a benefit in running before I've lost enough weight?
>>77300210we don’t need an essay retard just tell us your height and weight
>>77300210yes you stupid fucknot that you'll do it anyway
>>77300219>>77300226I'll wait for white people to respond.
>First half mara since start of the month>Only some pasta and coconut water the night before>Empty stomach today>Run going very well>Have a small drink and some carb gel ~8km in>Stomach suddenly all slushy and shitty for the next 30 minsStill PB'd the local track, but far out my stomach is piss weak. How can water and some gel cause a stomach upset? That's ridiculous, I can't do a full marathon like that
>>77300210downvote
>>77296841Is this the only general on fit where "men" want to look like underweight women?
>>77300313ugh grossreally?
>>77300248fink i have a very good stomach for rooning. i can eat a chocolate bar and big amount of water mid roon and it not bother me
>>77300210I'm kinda in the same boat. 90kg so pretty heavy. done 3 runs so far and the first two gave me pretty sore knees and hips/lower-back. But i think the key things are not doing too much mileage at first ,having very well cushioned good shoes and having enough rest.
what pace do i need to mog other runners by running barefoot i local popular spot for running?
>>77300465about 3 fiddy
it's frustrating when i invite people to run and they always answer with oh im too slow or im out of shape or ill hold the group backbitch i just wanna run with you
>>77300588A lot of people feel judged, even if you don't judge them
>>773005889/10 times if I climb a mountain with someone they get tired and we have to quit. I climb mountains alone now.
i dont run but looking to start, whenever I have tried in the past though the "outside" of my foot (where small toe is, down that side) hurts like fuck and i get pretty bad shin splints too. it's probably the shoes but i can't seem to find many shoes which will fit for runningam i going too quick? anyone else had this issue? or am i cooked forever
>>77300210Take it from someone that went 136kg to 110 over years, before rushing down to 80-90kg in few months and being that weight ever since: Dont do it.If you want to lose fat, the easiest and simplest way (if you're overweight) exercise wise is simply to get your heartrate up via lifting, and instantly going for a very fast walk right after.Do like 10x10 swings at the end of your session, after last set is done change shoes and go for a walk.Then do c5k retard.
>>77300244>>77300210kys fat faggothope you disregard the advice and get seriously injured
>>77300805And why would I disregard good advice?In fact good advice finally came, in this post:>>77300762Yeah that might work. I just came back from a 5k walk and it's fine. But I don't think I could have run it. I will just keep doing it and see how my time improve, and start running when it feels like the natural thing to do. For now yeah I will just walk.(To clarify: my fitness plan is not based on running, I've changed my diet and I row 6k a day, swim a few laps but nothing serious, and I do some dumbbells exercises).
another good month in the books keeping the 100km streak going. had a couple of little injuries so thought I might lose it
Can anybody recommend me a decent brand of open-toe sandals for walking / jogging? I'm trying to average 10k steps a day, and hoping to eventually get into longer running. The warm weather is helping, but my shoes are suffocating, and I'd prefer to have something with the "cork" bottoms instead of those sponge pads that always wear out after a few months.
>>77300848not bad, fellow distance-rooner
>>77301468wrong picture, that was form april 9.
>>77300848>>77301468Yay.I started running in September. Some of October probably has 5 minutes walking breaks at mid points, but from November on, it's gone.Five times a week now. Easy, intervals, easy, rest, easy, long, rest. Feels good, especially since I shortened the long a little.
