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: >>77320174
i'm a fat fucking chud and it's holding me back from seeing the progress i want
Everything fucking hurts. Idk what I'm doing wrong. I've cut back on volume. I'm taking days to rest. I've reduced distances. My cadence is high. Maybe I'm not stretching enough.Saw 6 buns and 1 heron today
>>77345244ever considered trying a real program? like The Formula™
>>77345253what is that?does it fix pain? I'm at the point where just walking around my apartment hurts. I'm hoping it's a stretching issue, I'll do more stretchingOnce it stops hurting so much, I can go back to adding distance/volume/pace
>>77345261you gotta take the cross training pill. run every second day and do low impact stuff the other days
Did 400m repeats today and now it's raining. Cozy maxxing.
>>77345514I'm planning to start going swimming again, but apparently the water in the lake is too cold. Multiple people here have jumped/fallen in, had their muscles lock up from cold shock, and drowned.
>>77345235251 wins with that package
>>77345244What's the point in collecting all this data if you have no concept of how to use it?
>>77345244looks like you increased miles and it hurt youwhy not try different kinda roonlike a long run
Just bought running shoes and never really ran before Anyone have the couch to 5k graph?
>>77345774I used it effectively last year when I prepped for a HM. I've been in pain the past few months though and trying to get back to being able to run consistently at all.>>77345793It starts to hurt somewhere between 2.5 and 3 miles each time.
>>77345799>never really ran beforelearn to run properly, plenty of info from experts on how to. Lots of people strike the ground with their feet and bounce up and down as they run.
>>77345807Hurts where?I get the feeling you're not truly having deload periods.
>>77345808Who's a good pro to watch
>>77345807yeh just mean in general seem like for.long.time.you just done the exact same kind of run each day wivout variation. are these true easy runs?
>>77345812Mostly my quads/glutes but also my left knee and shin sometimes>>77345828Yeah, I was definitely doing the same basic run every day for a while. That was a mistake. I was unemployed and had the time so felt like running every day.
>>77345799
Meh I started with walking when I was 100kg in 2024 and began running when I dropped to 70 something last year, I did it my away by sprinting like crazy until I give out and some months after suffering a few leg pains in the first months I'm one of the fastest runners at my place and can run fast for minutes with a few short breaks and have zero to minimum leg pain nowadays and could eat a shitton of junk food while controlling and even losing weight, in fact if I didn't eat all those sugars and fat I might have been a skeleton now lmao but I don't recommend it any of what I said, it just worked for me
>>77345841Man just take 10 days off from running entirely
Anyone know of any good radio stations that play non-stop energising music like they do occasionally in bouldering?https://www.youtube.com/watch?v=45KmZUc0CzA
>>77345615grease yourself up baby (lanolin and Vaseline 50:50) before hitting the water.
>>77345244i hurt most of the time as well. i ended up getting a shin splint real bad, which I thought was a stress fracture. The physio told me to do lunges 10 reps 3 sets. I did this and was sore as fuck for the next 4 days, proper DOMS. I swim and ride as well, but clearly my legs need a shitload more work. I suspect weak muscles are the root of my problems i.e., the whole system isn't functioning as intended.
>>77345915>https://hirschmilch.de/startseitei listen to prog house sets when I'm trooning. can download all their shit, or stream, they have their own app. no adverts no bullshit.
>>77345946obviously you get sore from using muscles that never get used. If you do lunges regularly, which you should, you will not get sore from them.
>>77346440yes, obviously
I did lunges yesterday and I'm feeling them today but not in a bad way. Just like I did a good workout. The important thing is structuring your training correctly. I have an easy run today so no problem running on tired legs. I wouldn't do a tough leg day before an interval session.
>>77345244>following retarded 'program'>get hurtIt's not like this thread told you for years. Add to that that your 5k times are absolutely pathetic. Truly embarrassing. Stretching won't fix your retardation, but you won't take actual advice anyway, so why bother?
How much weight do you use when doing lunges, roonlads?For me it's a 15kg dumbbell in each hand.
>>77345244not enough rest. no easy recovery runs. new shoes.
I like running around in small loops
>>77346536I do high reps with 2 x 15kg but also do 60kg on the barbell sometimes for small sets.
>>77345235In the couch to 5k picture is it every other day? Like how starting strength is
>>77345244easy on the buns
32°C for several days...there is no fucking way I am gonna go out and roon.I would need to pour a whole litre of water onto my whole body every km.
>>77346802early morning runs, anon. 7 AM tranquility is bliss
Running with elevation climb is hell on my calves. It's 5% gain overall to the turning point, but I think some sections are 10% or even a little more. All dirt and gravel.
Anybody else love running but scared of the sun?
>>77347415no, scorching heat is still a million times better than those depressing midwinter days
>>77346802I will still do it as a challenge but yeah not gonna be breaking any records like this for sure.
>>77346848NEET here, fuck no, cannot get out of bed before 11 AM...and holy macaroni, by 11 AM last days I checked the temps were already 30°C....absolutely disgusting.
>>77346685A touch of the olde 'tism, perhaps?
>>77347659gotta run on the grass to save the legsthat run was about 60% grass 30% road 10% trail
>>77347672you know what thoi feel like if the grass is too long it actually makes your legs work harder
>>77347415always.
>>77347415I loving my tan skin!
>>77347815Bruh I'm so white my torso is literally allergic to the sun. Last time I went shirtless - for about 25 minutes each two days in a row - I broke out in a rash all over my entire torso.
>>77347815naw tans fuggin' blow ;_;to anyone out there, is it possible to undo this?
>>77345235are 243 and 246 trannies?
>>77345940grease your hole with Vaseline and call me bb
>>77345882Seems like that's what I have to do. My legs hurt like hell today, can barely get out of a chair or walk around
>>77347833you can start by cleaning the dust out of your filthy room
>>77347630just get up and run at 7am you absolute pussy faggotor preferably kill yourself
>>77348007pass. my cumrags add aesthetic
Ran my second half marathon on the weekend, 8 minutes faster than 2 months ago.Is lactic in the legs the limiting factor in a half, never felt like I was struggling for breath.
>>77347798Its definitely harder, I need to find a good dirt track somewhere. Pavement makes my feet start going numb at 2.5 and completely numb at 3
>>77347415I run in forests exclusively, wonderful for tendons, skin and hydration.
A couple of years ago I had a pair of hoka rocket X. Which pair of shoes should I buy that feels like them?
>>77347798I wouldn't be running through grass like that. That's a good way to twist ankle. We have lots well maintained parks in this part of the world with nice comfy grass to run on.
>>77348295Good run. I felt the same when the same when I did a marathon, the pace was really easy but my legs were not conditioned. My fitness is very good for shorter distances but I don't do enough long runs.
>>77346685>not drawing a penisfailure
My Neo Zens are finally wearing out, what is everybody running in? I'm looking for a more up tempo cushy shoe without a plate
>>77348965Evo SLpound for pound dollar for dollar GOAT
>>77348513yeah im talking about grass of maintained parks but when they let it grow it gets harder to run on
Haven't made a single crum of gains in 9 months of almost daily rooning but at least I look lean. Which in a sense means I've lost gains since I'm carrying less weight. My high school times are written in stone in my genes it seems that's how fast God wants me to move.
>>77349071reckon almost any amateur can make significant gains by just increasing running volume and challenging their aerobic system more in training. but that usually means increasing training to a point most people dont have time or simply dont want to do. remember randomly seeing some running guy on youtube talking about in a recent half marathon time he was doing 5k seegments faster than he woulda been able to do in a 5k race couple years before. fink that big volume big distance training just trickles down even wivout any specific 5k trauning because 5k is just such an aerobic event. if you dont have elite aerobic genetics or dont do big volume of training then that kinda fing clearly is an untapped opportunity for improvement. just by improving how fast you can run long distances will push up shorter distances.
how do you guys wash your shoes? mine got absolutely drenched in stinky flood water
>>77349538I avoid stinky flood water. Never had a need to wash them apart from a casual wipe down with a cloth.
>watch and phone gps won't work>can't show off my roon gains to my frensgoddammit
>>77348990Agravic SL just came out for the trails. Highly recommend, but runs half size long.
>>77349538With a hose. You can put them in the washing machine they won't implode for doing it once.
>>77349538reckon just bowl of warm water and clothes detergent then rinse
Might get back into rooning. Used to do it for a while. It's probably good for my heart.
man i hate rest days....i miss my best friend
my feet hurt
lost my running strenght in winter, trying to get back to running 10km per day. Currently 8km per day and I am tired after.
>>77349538>>77349712Hose or shower and just excessive water is the first thing I'd do. take out the insoles if possible. Then dry in sunlight, laces out obviously. Not for an entire day but maybe an hour to irradiate the remaining stink bacteria. I think I also soaked the insoles of my shoes by marinating in ethanol, but that was when the shoes had gotten smelly in the few days after i stepped in an apparently dirty puddle of rainwater. Shoes ended up being fine for the rest of their lifespan.
>>77349538washing machine, cold water setting
>>77350697if you're worried about fungi and other nasty shite.
Seen the doctor, I can still run, just have to stop if it hurts. I can't wait for tomorrow. Just going to jog though, don't want to risk it.
>>77350803That's what doctors always say. Unless you're a professional athlete, they're not going to do anything.
France bros, how are you coping with the canicule? We are at 40 rn. I want to kms.
