Running GeneralWhy y'all so fucking lazy
>>77377071because it's fucking 36C outside
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-singles
>>77377071Because I ran this morning and then lifted and now I'm tired.
>>77377071its too damn hawt
getting bored of running. I'm just tired all the time from hard training. I'll still run but not take it so seriously and do more gym stuff instead
>>77377073>>77377123pussy
needed new running shoesgot fitted at a store, which was pretty nice because i have fat fucking feet. nice to have shoes that dont squeeze my midfoot too muchanyway now i have i daily run/short run shoe and a weekend/longer run shoe.that said, the new shoe has already fucked up my left leg slightly—twinges in my knee and calf, a muscle i think i've never felt before. taking it slow to break them in and also to figure out how my running gait is fucky wucky>>77377073>>77377123i get out at 6am, before the sun is too bad. pretty nice imo
so now that I've managed to run 6 miles, if my goal is to build up speed and run a sub 20 minute 5k, whats my strategy?
>>77377417I've done early morning running before. Its nice. Nowadays I get the same effect by saving my run for the evening.
>>77377428look at programs at >>77377078basically, train v02 max and lactic acid threshold. you probably don't need to bother with runs longer than about 5-7miles. most of the free programs online to get to a 20min 5k are pretty good. you might need to pay for something under 20min
How much do you guys squat? How often?
>>77377439fuck was i supposed to pay
>>77377484Normal squats once a week and split bulgarian squats once a week. Probably should do more.
>did couch to 5k>started running every day instead of walking>lately, haven’t been able to go as far as I usually do, my legs start feeling heavy and burn unbearably Wtf? Should I take a day or two off? Or is it just the shitty summer heat?
>>77377663Yes, you need rest days. Switch to only running 3-4 days per week for a while. If that works ok, move up S L O W L Y to 5-6 days per week.
Is there a sticky on how to roon properly? I'm thinking of getting back to it
>>77377071Running is so gay it's unfathomable
>>77377663it might be the djinn of glycogen depletion brother, eat some dates and you will be better inshallahreally tho it's easy to undereat carbs if you are running. and it is hard to actually eat good amounts of carbs without candy or weird fruit that is basically candy like dates.
>rooning>come across the occasional fgt that is coming from the opposite direction and aggressively picks up their pace
>>77377071the most active hobby has the laziest posters this is known
what's the one running thing you bought from amazon that you still use to this day
>doing a light 5k roon>left knee starts hurting part way through every time I step down with my left foot for ten steps then feels fineidk what happened to me but ill take it
My halo headband just came in the mail. I have so much shit strapped onto me I have become more machine than man.
it's over, even NYT writing about ushttps://www.nytimes.com/2026/06/30/well/move/running-loss-grief.htmlhttps://archive.is/20260706224212/https://www.nytimes.com/2026/06/30/well/move/running-loss-grief.html
>>77378242Garmin watch
>>77378242sun screen and my ciele hat
had to take four days off after I felt a weird pain in my knees that I knew was from my form being fucked up...And to keep my schedule I'm going into a deload week....I want to run fast and far but my cucked little legs can't keep up
>>77377071Anyone else run to cope with severe depression/loneliness? I get extremely depressed after 1-2 rest days, and it sucks.Beating PRs are the only thing keeping me from killing myself at this point.
>>77380003Yes. I'm using it as a way to see myself improve at something to feel better about myself and my shit life. It's not the running itself I like. It's the seeing myself improve that I like.
>>77377071Because running is for s°y boy faggots. Hiking/rucking is the true man's cardio.
>>77380289For me it's both. I'm tired of being a fat cunt after so long, and as cucked as this may sound I want to attain a twink fizeek to win this my femoid best friend from the disgusting lard ass abusive boyfriend she's got. That and my monkey brain loves seeing my PR numbers go down.
Rooned 8 miles, been chilling for a few hours, probably gonna go deadlifting at midnight
>>77380356Are you sure it's not better to just move on?
I'm fat now, should I keep running?
>>77378242running plug
>>77380526Best to stick to lower impact cardio, it's bike and elliptical jail for you
Long run today, feels good man
>>77378242Vaseline for my nipples
>>77380393Update: some Chad was impressed by my diddlies, wants me to teach him next time we cross paths.
>>77380440genuinely yes.but i'm pathetic.
I walk almost everyday, should I start jogging or is it a waste of energy? Its good to feel my breathing and not bounce around
>>77381655Depends on what you want. If you wanna lose calories just walk. If you want to actually improve your fitness you best start jogging
>>77381655Start adding in a few short periods of jogs in between walking and see if you enjoy it.
It's wrist day. It's also short slow run day, but that's after sunset.
>>77380526>>77380557Unless fat anon is too self conscious about it, I’d really recommend walking outdoors over any sort of indoor gym cardio machine. Especially if you can find a route with some terrain/incline variations.
>Cardiofags: hate me for not running enough>Powershitters: hate me for running at all
>>77381655if you start running consistently, your jog is eventually going to feel just as easy as a walk.
My new halo headband almost killed me. Got super lightheaded 3 miles into my 4 mile short run. Had to do the walk/run of shame to get the full 4 miles ran. I'll try to stretch it out before my next run
>flock cameras popped up in my mid-roon pissing spots
>>77383264Piss on the cameras
i runned today sirs
my arms rub on my lats while running so hard that the flesh got off. It burned for two days straight and now its full of scab.What the fuck? I have never had this before
I raced a 5k. Little bit better than expected because training has not been that good. But still 30 seconds slower than last year
>>77377071Running is so gay but run club sounds dope because it's a bunch of motherfuckers with really good stamina getting ready to fuck each other I need to get my stamina waaaaay up because I'm gassing out on my bitch and that is just not respectful at all
>>77384535you sure?maybe its unrelated rash
I started running about a month ago, currently doing week 5 of C25K. Is it ok to limp a little after a run or am I fucking something up? Guess I should try investing in a proper pair of running shoes
>>77385295when i first upped my miles per run i had to walk extremely slow back to my house after, i felt like all my stability muscles were used up. that gets better over time but idk if that's what you're talking about
>>77377071anyone got tips on running shoes with wide toebox?
>>77385374https://runrepeat.com/guides/best-wide-toebox-running-shoesbest site for shoe reviews
>>77385295depends on the injury. my achilles get sore after hard runs but I know that they will be ok the next day. I would be more worried about a muscle soreness causing me to limp
>>77385424thank you anon
>>77385327>>77385428I probably just need a bit more rest. Last week there was a difficulty spike when I had to run 20m straight for the first time, guess I haven't fully recovered yet. After that I had 2 runs that were less intense but didn't feel easier. And during the second one my feet and shins got sore pretty quickly. Anyway, thanks anons
>>77377078>tfw 4chinz has a better guide on anything new i want to take up than the dedicated websites about the topic itselfAmazing. Thank you anon.
>Went out on my 45 minute easy run this evening while on holiday>Took my 12-year-old Pixel 2 with me, used ASICS Runkeeper app to keep track>See something cool on the side of the road at the end of my run, try to take a picture>Phone's battery can't handle the native camera app, even at 65%>Dies>App loses all track of my run>Have to punch it in manuallyIt was a picture of a cow.
Whenever my heart rate gets elevated, I get extremely anxious. Intrusive thoughts of being threatened/bullied. Makes it hard to stay focused. Anyone else get this?
>>77377071C25KWeak 4 day 2I think this is officially my first failure, my legs are completely beat fuck, didn't even finish halfway.
>>77384717>15 minute 5KI don’t believe you
>just bought new shoes>already wanna buy new oneswell shit
>>77386034This is why running is gay.
Running after bouldering kinda sucks ass desu. Somehow worse than running after lifting.
Halfway into my marathon training plan, knee feeling good, zone 2 pace increasing, speed work days are progressing despite the heat. Gonna make it lads, goal is 3:20 for my first full.
Anyone doing Sean O'Mara diet + HIIT and sprints
New Jess Hull hairstyle unlocked. Wonder if the drag is meaningfully different.
few cheeky 200m strides at the end of my morning run. trying to dip under 3min/k pace
>>77378960>Her doctor soon spelled out the stakes for her body: “You have a finite bucket of miles,” she recalled him saying. “Do you want to run through them all now, or do you want to be able to go for a hike with your grandkids when you’re in your 70s?” It was time to stop running.This sounds like some bullshit a retarded doctor who doesn't run would say
>>77386256how evangeline lilly got brain damage
I finished c25k about two weeks ago. Should I jump to b210k next or hold off? I still kind of feel like a cardiolet so I've just been doing easy 5Ks 3 times a week.
>>77386256yeah your core is probably tired which makes your running form feel like shitI do this too and it isn't really a great combo
rooned two miles today after dropping my car off at the mechanic and getting mcdonalds, had to stop because I felt like I was about to shidd my pants, 7:00min/mile pace
>>77377071I want to die.
>cross training day>walked for 3 hours shoppingSurely this counts?
Obese Non runner hereI did a 5k today, staying in zone 2
>>77387642Nice good job keep going man
Parkrun sandwich this morning lads. 5k to the parkrun, 5k at the parkrun, 5k back from the parkrun. Hot as balls. Had an ice cream.
>>77385869wasn't even top 15. plenty of people faster than meanyway nice 10k this morning
>>77387693
>>77377071i found out that everything past 3km makes me brainfogged tired and increasingly hungry
Why the fuck am I so slow. I've been running for a couple years without tracking anything, just because it feels good and fun and helps me sleep at night. not very far or long, 15 minutes on days i go to the gym, 30 minutes on days i don't. My bike friends recently encouraged me to download Strava and I was excited to track and post my runs, i figured they'd be kind of impressive or at least ok because i've been running for a while now. turns out i've been doing fucking 11 minute miles. what the hellI have only tracked running in the city so far, waiting for crosswalks getting stuck behind a pedestrian for a few seconds, but still. Is that even a pace that very beginners start at? I'm not even fat.
>>77387781>just because it feels good and fun and helps me sleep at nightThere's genuinely nothing wrong with this, but you need to realize if you aren't actively pushing yourself to be faster, you won't be.
Holy fuck I love running in the heat. 110 degrees. I pretend im a bandit in a mad max esque wasteland. Or sometimes im a hills have eyes inbred retard monster chasing a victim in the desert. My body is so hot after 5 miles - I get home and just chug cold milk while standing in a cold shower. Lots of weed is involved. Best time of the year for running
>>77387781you're not getting enough mileage and you're not doing speedworkdo fartleksI run on city streets and hit a lot of stoplights so I try to maybe alternate running fast between one block and then slow it down for the next block.>>77387908dew point is what matters100 degrees in a desert climate with low humidity and a dew point of like 55 feels way better than 75 degrees in a wet climate before it rains with a dew point of 70I was in oklahoma two years ago and it was fucking 90 every day in the summer WITH high humidity and the dew point was always like 75, it fucking SUCKED
>>77387927Nahh. Try running in 110+ temps with no shade. Bonus if youre next to a brick wall thats reflecting the sun. Blackstreets easily hit 150. Youre getting baked. It hurts to breath. Sweat instantly dries. Humidity sucks but the blazing HEAT is intense
>>77377071Phwoooarrr Cute kittingtonshire
>>77383062The key is to not interact with either and just do the work yourself
>>77387908It was just 30°C this morning when I ran for just an hour/12km this morning and I came home feeling like shit and was starting to have a heatstroke. Also I think because of the cold I kept having chills whenever I'd run in the shade and there was wind. When I arrived home my shorts and legs were so fucking drenched in sweat I looked like I went through a river on the way.Dreadful, tbf.Can't wait for next week.
>>7738778115 minutes of running is not enough to even be worth the effort if your goal is to improve. It's like going to the gym and doing two reps on the bench
>>77385295>>77385487Update: apparently it was the shoes. Last time I did 2 10min runs with a 3min walk in between and was dying by the end. Today I bought some random pair of running shoes, managed to run my first 5k in 28min, and felt I could continue running for some time
>>77388068I experienced temperatures like this in Sevilla, Spain and it is definitely pretty bad, like you are slow motion walking through an oven to get to the next tree for some shade and your brain basically shuts off.They have siesta for this reason though and idk somehow it felt pretty okayish outside of the hottest part of the day. Dunno if a more tropical climate would be better for running, I think it all kinda sucks but Sevilla will probably be better around sunrise than Singapore or whatever.>>77388358what shoes did you start running on and what did you buy?
you did complete the 100k already, right?
>>77388472I'm injured so I'm only up to 68km so far. Not even a funny number.
>>77384535UpdateI did a roon today and I lubes my pits. All good no rubbingJust weird that I didnt had to do this all the years before and its just a this summer problem
>>77388472i run comfortably well over 100km in a week
went for a run today and found a tick on my leg when I got home. Now I feel light headed and the leg it was on feels cold. Fuck my life
First 2 mile run down! Getting real running shoes definitely helped but I'm proud
Lately my guts have been even more fucked than usual, or maybe even the whole digestion system starting with the gall bladder.Diarrhea a lot, food not properly digested, easily irritable bowls.Today after 10km I felt something was wrong, made it back to home and had shits diarrhea.Losing more and more fitness, and weight.
I must run 2:48 maratroon at Indianapolis in November to meet my goal
Newfag here, hello /fit/ >>77388728Joining the military and the rock bottom requirement is to be able to run 1.5 miles in 16 minutes. I cannot remember the last time I ran, probably back in high school.
>>77388731Thats just over a 10 minute mile, I did this on my first run around a trail. You got this!
>>77388730Gl hf. I'm just targeting a 3:15 myself.
>>77388687um if its been like that more than a few days you should go to the hospital
>>77387908Gonna try this.
>>77388731look up the hal higdon novice 5k or a couch to 5k program and start training. a 5k is a little over double the military requirement (3.1 miles). just make sure that when you run you're at least at a pace of 10 minutes per mile (6 mph). you can either set the speed if you have a treadmill or use a fitness app like strava if you run outdoors. good luck anon
>>77388877Whats that in kms?
>>77388744>>77388877Thanks. Doubt I'll be able to do the 1.5 off the bat, but assuming I can, how should I pad out rest of my time at the gym? Like I said in that other post I'm not exactly sure how long i should stay there and what to really do. Thinking about spending something like 30 minutes-1 hour. Most days I'll just be going after work whenever possible.
>>77388911If you just want to improve your running then doing cardio on the machines makes a big difference. Because it's low impact it is easy to recover from and shouldn't mess with your running training too much. I always do 30 minutes of cardio every time I go to the gym, mixing it up between the bike/elliptical/rower. Also wouldn't be wise to start running every day when you haven't been doing any running in years. Maybe run every second day and do the gym stuff on the other days.
>>77388385> what shoes did you start running onJust some hiking shoes I had. I knew they were a bad choice long term, but I just didn't want to be a consoomer and buy new shit before I even knew if I liked running> what did you buy?Merrell Promorph. Although I can't say much about them since I have nothing to compare them to
A Boomer at my gym ran a 2.5min interval at 15kmh (4'). He was me.
A homosexual was running todayIt was me
>>77388731Shalom, thanks for fighting for us, you're a good one.C5K, you can also add a 4th day (on 6th day) for cross training and improving your running form, dont run alot during that, ideally it should look and feel like a warmup.
>>77377071why would i roon instead of cycling when cycling is so much more fun
>Doing 16 miler in the heat and humidity>Start getting delirious >Trip and fall crossing the road on a median>Slide 5-6 feet across the ground on my right arm>Should be in the hospital getting wound treatment but because Chicongo doesn’t repave the roads it was like sliding on a basketball court and I barely got a scratch on me
>>77389516Cycling is for women. Therefore you are a woman. Therefore please be in London.
>>77390015> Cycling is for womenThis nigga heard his mum was the town bike and got confused.
>>77385654Yeah it's common. Get on nebivolol.
>>77385654Yeah it's common. Get on ozempic.
Fuggit I know it was only the tr**dmill but decided to tick off the sub 20 min 5k today on it. Now that that's done I can get back to regular marathon practice
Is this wear on my shoes a sign of bad form? They're like a year old and I'm a pretty amateur runner. Also how do I increase the distance I can run before I have to slow down and walk? Feel like I'm stalled but my recovery is way better than it was, at least
>>77391540no"bad form" is an exaggeration
>>77391540they look barely worn and a year is pretty ancient for a pair of running shoes
>>77391948can make a shoe last well beyond a year
>>77391540It can be, but often isn't.You can change the variable range for bad posture and insertion somewhat, but forcing the range to a completely new pattern is extremely bad for the human body.You can't just change your bones.What would be more damning and warrant attention is a specifically bad pattern variation on one leg, which means things like gimp leg, muscle inactivation, or misalignment due to lack of ROM.It's very normal for the wear pattern of one foot to sort of match the other with a health variance also being shown.>>77391948>>77391980I can't get a shoe that last more than 6-7 months with daily usage. Hiking, walking, running, cycling, everything you can think of.Also "wear" is relative.A great shoe at new condition can turn into a horrible shoe at even slight wear.Better for find a moderate shoe that feels consistent as it wears down.Most minimalist shoes are like this, not shilling no cushions though. Just no excessive cushion.Better for the foot to adjust to low cushion than extremes.
>>77391948Most of winter was pretty shitty and I didn't run and half the time I've run on a packed down gravel path.
>>77384717Why did you stop to tie your shoe at 2km?
fairly new to running but wanted to share with some /rooners/ to gauge whether I can turn this into a marathon by November
>>77391991actually fair enuff coz i usually use maybe 2 to 3 shoes on rotation
>>77392517u turn on the course
>>77392522You could but I don't see the point in doing a really slow marathon while also having a high injury risk from doing too much too soon. Better off doing a half in November then getting a few more months training done before having a proper go at a marathon.
If you cant run a 25 minutes 5k after 3 months dont bother running desu
What? You think its too hot to run? Well, if your fat ass would just run faster you would create ample airflow and apparent wind by yourself to cool your body down enough. Obviously.
I have run a mile and a quarter every day for the last four days. I have it and want to quit every time, but I'm going to keep at it until I can run for an hour straight.
>>77392711Amazing way to injure yourself
>>77392700unironically i find that on a hot day of 30+ degrees, immediately after stopping i am more uncomfrotable den i was during the run. am breddy sure diss is due to like the airflow wen you run taking heat away from you. when you stop no more airflow and.the heat just kinda clamours around the body like an unvisible stiflin' cloud
A foid insulted me today on my shirtless run. Said EW! Punch a foid for me.
>>77392700After 7pm hot weather is comfy
>>77392522maybe, maybe notit's too early to tell and there's not a lot of data to gather from this one run
>>77393065Ok
>>77392711get on a 10k training plan and do it properly. you're only wasting your time and asking for injury doing mickey mouse bullshit trainingstart with couch 2 5k if you have to
>>77393065dont worry frennormies and esp. foids are just vapid
>>77377071Hey roon, working on my first half marathon doing the Hal Higden plan, at week 4 right now. I've run tonnes of 10k runs, figure I can break on through to the other side.Gonna really focus on stretching. I play waterpolo and low-key like to run before since I tread a lot of water and it helps release my adductors. Not signing up for anything, I always feel weird about paying to roon, low-key feels like paying to jerk off, I can do it myself
>>77388650Blessed, good job anon
just donated a pint of (whole) blood for the first time. looking forward to garmin telling me i am a weak piece of shit. I see that they basically say no exercise in the 12 hours after. additionally there might be slightly less performance because less red blood cells. But then I guess in tomorrow I am basically rehydrated enough that I can already enjoy my slightly dilute blood without much of a problem? Anyone else have experience with this? I have a race in more than two months so i felt right now is a good time to do this shit.
>>77394388just go and see how you feel. your body will know best
2 weeks since i quit runningI feel better now
>>77387642Good job man
>>77394852Were you overdoing it? Sounds like accumulated fatigue
>>77377071Any trail runners in the thread? It's hard to gauge if any improvement has occurred I find, but I much prefer the trails over concrete and asphalt.If you mainly trail run, how many times a week should treadmill runs occur to change it up?
>>77394863NoI hurt myself running 4 days a week, about 20km total.I couldnt run a 5k in 30minutes after almost a year, 191cm/86kg, 35yo.I have terrible genes and am naturally bad at everything i try, i tought i would have a shot at running since my only quality is high pain tolerance but its not useful there.Tried running slow (zone2 meme), running faster, whatever nothing worked.
>>77389478Hello homosexual, looking good. I have long hair but i'm thinking of getting your hairstyle
>>77394977Don't put yourself down, sounds like you got decent at running, at least to normie non runners. I'm currently a couch potato that just started today couch to 5k and i wish i had your level of endurance
>>77394980Nah i quit.If you're not going to be above average at something, dont bother. Other people keep telling me ''it's not important'' they just want shitty runners near them so they can shine better. Kind of like how girls like their ugly friend so they can look better next to her.
>>77392559how do you change shoes mid run without breaking your cadence?
>>77394984That's a crazy thought process, and i imagine it must make you miserable. What about doing it just for health? I know you overdid it but you could just do 2 or 3 times a week. Not everything you do you need to be above average at it to compare it to people and feel good about yourself
Knee started to hurt less than three minutes in. Stopped immediately, no need to risk an injury today.
>>77394984Also don't be too quick to come to conclusions about people's motives for saying that. Maybe they genuinely think it's not important and they would like to see you keep this healthy habit in your life, maybe they like your company. You're attributing malice to what they say and it may not be the case
>>77394988you can swap velcro shoes really fast, you might lose 3 seconds on the swap but you get faster the rest of the raceit's like formula 1
>>77394988i use thrm on diffrent days
Was doing my middle of the week 10k run when suddenly a group of teens were running somewhere between a 17~20 min 5km pace and zoomed right pastnever seen them on the track even though I've been consistent with my schedule all year. Whaddafak
>>77395711GenemoggedKeep griding maybe you can reach 10% of their potential!
>>77390183
Ran a 16k race last month, felt pretty good about . There's an upcoming 20km race that is pretty hilly, so i decided to go run some hills today to start conditioning for it. 5km kicked my ass. Any suggestions? My current training plan is to just devote one day a week to running up and down hills. No special drills other than going up, then down and repeat.
>run faster>heartbeat gets higheryou cant explain this shit its like magnets and shit fuu man
>>77396295This but unironically>ohh it needs to beat faster because you need to circulate blood fasterOk, why not just pump more instead of faster?
>>77396199>gassed after 5km on hillsNgmi
Intervalmogging on the treadmill because it’s 97 degrees outside
>>77396552>90 minutes 1450 caloriesis this why people going to the gym are so fat? the machines just lie to them
>>77396560maybe he ran up a mountain
>>77396560No, it's because food is very cheap and delicious
>>77394984this is such a depressing way of looking at life, i genuinely hope you find peace with yourself anon
I'm becoming the mogger. Incredible the difference 2-3 kmh makes.
started bridge to 10k training broswish me luck
>>77396884>just be ok with being mediocre!
>>77394989Being shit at everything makes me miserable.I lifted for 10years, focused on strength, and i never reached 1/2/3/4.I simply have garbage genes man.
>>77377071have you done your sprints today anon
>>77397539dude are you like sub 130 lbs? even if you walk in the gym and flop around for 10 years with moderate strength work that's just fucking impossible
>>77397539how much you weight anon? 10 years is a long time to be doing strength based workouts and not reach those numbers
My quads are completely fucked still from squats 2 days ago. I didn't think I could run. Had to do a long warm up just to get moving. 1k easy 1k hard but none of them were easy because legs so sore. Need to squat regularly to avoid this. Fuck me. Walking like John Wayne
>>77397727>>77397772191cm 87kg, was 95-100when i lifted.Yeah i ate protein, tried all kind of programs (even no program just fucking around lifting whatever), tried everything except roiding.Same goes for running except i didnt keep at it very long, i just see the pattern repeating (putting alot of effort for fucking nothing) so i quit before injuring myself more for pathetic gains.Its over.
>>77397996Nice humble brag faggot.
>>77398004Don't insult me thinking I would brag about a mediocre run like that. I wouldn't break a sweat doing that run if my legs were ok. This post is the brag
>>77377078>Don't try to copy what pros are doing. Do what feels naturalwhat about form? feels like trying to have good form makes me tire out from that movement and then when i "power" through it i can run better
>>77397693i always end my runs in a sprint does that count
>>77388120you need to be on them electrolytes. powerade or similar stuff. I knew a sport medicine specialist who'd mix apple juice with water and a good pint of salt.It can turn real ugly real quick if you dehydrate too much, speaking from experience. Pain like you're dying. so drink before, drink during the run if you can, and after it.
So I've decided to start running again, decided not to go for an intentional heel strike, but my natural run is a forefoot strike for some reason. Also it's very warm where I live right now and I felt like I was suffocating after 3 minutes. C25K led to injuries last time from pushing too hard, I'm just going to try a set tour with breaks if I am too tired to see what happens.
imo the biggest mistake a beginner can do is focusing on form too muchrunning became way easier once i started worrying about it less
>>77398275Biggest mistakes a beginner can do is yapping. See >>77398231, nobody cares about your 3 miles in 35mins faggot.
Best way to prevent heel strike is to increase cadence. Get a metronome app on your phone or some music file set to your target cadence. 165-180 is good.
>>77398160I drink before and after, usually it's enough. Guess I was ill, idk. I did prepare some homemade electrolyte shit that day, usually it's just water.
>>77398231don't overcomplicate things by worrying about form. do a few sets of strides after your runs, 15-20s per set. it'll fix itself as you run more
mega retard here, I ran for the first time 2 days ago; running for 2 min then 2 min of walking.I've been resting for 2 days but I still have some slight dom. Can I run again or should I wait until I don't feel anything at all in my legs ? Also is there an optimal way to breathe or should I just do whatever feels norma ?
>>77377071>Why y'all so fucking lazyMy legs are sore from leg day.
>>77398918If your gait is normal and you don't feel unstable, you can run.Breathe naturally. You can try to breathe from diaphragm instead of chest, but it doesn't matter too much.Try to breathe deeply from your diaphragm (your belly expands) instead of taking shallow chest breaths.
>>77388687>Diarrhea a lot, food not properly digested, easily irritable bowls.>Today after 10km I felt something was wrong, made it back to home and had shits diarrhea.>Losing more and more fitness, and weight.
>>77398918as you get more runs in you'll probably naturally gravitate toward rhythmic breathing based on your cadence. i dont think you should think about it too hard though, you will get what i mean when it happens
>>77394399body was pretty okay after 48h but felt kinda off and actually decided to walk a bit after 5k. Interestingly i did get a -1 performance condition thing 5 mins into my run while it is normally +1 or more.I wouldn't say i had a weirdly high HR actually it's more like the muscles are slightly weaker and have less endurance. Just thought it would be interesting to see the impact. Definitely not something one should do before a race haha. But my retarded belief is that if i keep doing light training my body creates tons of EPO and in a while i will have lots of fresh red blood cells, like it's going to overshoot from the blood loss eventually.Also good way to reduce microplastics and shit and like idk help people (not cyclists) maybe.
ran 10km at 6min/km pace in my barefoots. Barely could walk yesterday, still painful today. How do I improve the recovery time after that kind of roons?
Parkrun tomorrow guys whats the planIm doing 4:50 for the first 4km and then going for it with whatever I have left final km.Goal : 23:00 min
Increased my daily carb intake by 150g and I feel so fucking alive
>>77399711>going with a competitive mindset while not being sub 20Whats even the point
There are so many crabs here
>>77400142Are you running on Christmas Island?
>>77399704assuming the barefoot thing is new to you do it in small doses initially. like just one or two short 5km max runs in a week maybe, not too fast, walk if it feels off. Your calves need to adapt but the tendons are really slow to adapt so you can't rush them. weirdly if you injure them you should keep using them tho.>>77399874Seriously man carbs are underrated. I hope you dialed back some fat or sth too unless you run daily haha but yeah I have really held myself back by not eating enough carbs before. I literally just switched my yogurt from 10% to 5% and made up the calorie loss with sugar (enough fiber already in my breakfast). Also i make sure i replace most of the burned energy in carbs after my runs and the next day. It's quite sneaky actually like i have been up unable to sleep some nights and realized i just didnt eat enough so my body was literally just schizoing out about finding carbs before allowing sleep. Hard to adjust your diet to this and realize sugar is actually almost essential once you need to consume a whole EXTRA 100+ grams. You can't do that with oats trust me.
>>77399892im trying to get a pb
>>77399711just run even pace and you have a much better chance
>>77397693Bodybuilders fell for this shit and blew out their legs
Can you guys recommend some shoes for running or long-distance walking for a fatty? I have wide feet in the mid foot and the toes.
>>77400518Yeah I was cutting for the past month so it sucked. Added about 450cals to my daily intake and cut my fats by 20% (still above recommended for hormones). Still below my TDEE by about 400 cals though. I already eat a fuckton of carbs for my meals so it was just all about adding sugary drinks before and after runs
>>77400871how wide are we talking? if it's around 2E take a look at the wide versions of gel-kayanos or novablast if you're running. i like recommending new balance rebel v4 for walking (yes the older version)
>>77401031Thanks, I'll check them out. >how wideI don't really know. I've picked up some boots specifically cited as being super wide, and they friggin were not. And there will be people on the forums saying, "These fit my GIGA-EEEE width feet." My feet are not that big, so I don't know what's going on in the world of feet. Maybe I just have a lot of volume in the midfoot, whereas maybe they are wide at the toes.Anyways, thank you.
>>77377071Is anyone in the Northeast taking deep breaths of this shit?
>>77401060I dealt with the same problem the past few summers near Seattle. So far we've been lucky this year. It sucks. I don't have any advice, other than use a treadmill if you have one available. Running outside isn't worth it.
>>77377071Where can I find training plans for the shorter distances, like the 1500m and the mile? Most sites that have plans start at the 5k, and the ones in Jack Daniel's book seem very advanced
>>77401098I think Daniels' Running Formula has some. I'm too comfy in my couch to get out my copy. Otherwise, just use an LLM to generate a weekly chart
>>77401098not sure you need plan for 1500m if youre not an advanced runner. best to focus on aerobic training first. just getting better endurance will improve your 1500m time
Which one is it?
>Tomorrow's half marathon starts at 3 degrees (c)Bros... Which combo?>Sleeveless singlet + t-shirt>Sleeveless singlet + long sleeves>No singlet + t-shirt>No singlet + long sleeves
Don't know if I should go to /fa/ for this, but might as well since it's about running shoes. Looking to wear some bright orange ones, just can't decide between Brooks Glycerin GTS 23 or Nike Structure 26. Which one would you pick?
>>77401337You need to do more research. The GTS is a stability shoe and the Structure is not. Decide what you need out of a shoe before you choose styles. That said, go with the Pegasus on sale. The Structure shouldn’t exist and stability shoes weaken your feet.
>Start roonig with a HR-monitor>Pacing sucks ass>Either too fast or slow>Never feels good>Lose the HR-monitor by accident>Start running by vibes only>How fast?>No idea>How far?>No idea>What's my HR?>No idea>Feel fabolousHR-monitors are a scam
Running is expensive as fuck brah
>>77401189Its fine until you get to 2kThen running all the way to 4k is completely miserable. And its good after that.But it would not surprise me if once you get decent length, 5k stops being fun. >>77401274Wrong question.What humidity?
why do i hit the wall so soon into every run? im a boomer that started running a couple months ago and about 1 mile into a run everything gets hard very fastif i stop and walk for 1-2 minutes then im good to run faster and longer than the initial 1 mile or so
>>77401274you mean 30?
https://news.sky.com/story/british-runner-josh-kerr-breaks-world-record-for-mile-which-had-stood-for-27-years-13564688
>>77402170
https://www.youtube.com/watch?v=eYi2f4ONEDg&t=180s
Ran my first 25min without breaks today! Overdid it with the pace because I felt like throwing up at the end but i'm happy i could do it.
>>77402170first awful injury den cam myers now dissreckon jakob ingebrigtsen on suicide watch
i dont relly like kerr but kind of feel bad his medal tally doesnt really reflect how good of a runner he can be when he peaks. he should have at least another world gold
track session with long recoveries because I am a lazy shit these days. motivation is gone. gonna start training for hyrox instead and just spam threshold and easy runs.
>>77402170faster than most people can run 1k
>>77401158You need good speed to run a decent 1500. I couldn't get anywhere near my 1500 pb from years ago but my 5k is still the same as it was back then. I've just lost the speed. Not top end sprinting speed but speed endurance. The ability to hold a pace well above your threshold. But I suppose if someone is starting form a low level it would matter less.
>>77399711Did you do it?
>>77402357According to Garmin, my PB is 4:08Though I've never actually gone flat out for just 1km
>overslept and didn't run at 5am when it was cool outside>will still be 90 degrees at 8pmis it over? is that too hot to roon?
>>77402621You'll be fine just don't do a 3 hour'er
>>77402621It's okay if there is shade/sun is down.
>>77401189left is the result red is the process
>>77401682its literally free lil nig you just go outside and run
>>77402367yeh but fink of it this waythe speed you can do for a 1500m is probably the speed that a pro can keep up for many many milesits not a speed that is limited by your actual speedits one limited by your aerobic abilitypoint contributing to this is like every top 800m and 1500m runner can fo a fantastic half marathon even tho they train for a race that is over in like 1.66 - 3.5 minutesyou need a great aerobic engine to run even those short distances fast and imo i reckon thats actually a bigger limit on your 1500m time for an amateur than your actual "speed" whatever that means. coz your 1500m time is not actually fast enough that it cant be improved by aerobic ability, as shown by how pros can maintain that pace over very long time
i fink probs the main caveat to what i sed is probably most amateurs unable or unwilling to commit to the kind of training to improve your aerobic ability a lotand also look at jakob ingebrigtsen wun of fastes 1500m runners of all timehis training is most aerobic by doing easy, and tempo pace.for most of his career he only did one speed session a week at 1500m pace for about 2.5 mileshis overall mileage would be about 100 mileshe was able to maintain elite 1500m times by doing 2.5% of his weekly miles at 1500m pace and the rest at easy and tempoi contend an amateur can train successfully and optimally for 1500m in exact same way (obvi not 100 miles per week but similar aerobic focus) and bonus is you will be improving your 5k, 10k, perhaps even half marathon times too
just found out my ex signed up for the same race im already doing how do i make sure she regrets dumping me and falls in love with me again what pace do i need brahs
>>77402878truly pathetic
>>77402879im thinking of adopting a more knee drive form maybe that'll make her fawn over me again
>>77402125maybe you're starting out too fast? ideally your first mile is the slowest in your run. otherwise just try run-walking the entire way and see if that's less fatiguing, you can just progressively overload>>77402209im proud of yuo. 50 minutes next
>>77401756>>77402141Went for no singlet + long sleeves, smashed PB with a sub 1:34 but was shaking like Marty McFly afterwards from the cold. Very happy with the result.Legs were letting me down around 12km onwards as the back of my shin felt like pic related and couldn't spring off it properly the rest of the race so there was potential for sub 1:30 fitness permitting. I think it's the bone that felt weak more so than the muscle; any ways to strengthen the back of the lower leg?
>>77377078Fellow runners, here I am with few questions. I've been running for around 2 years now - trying to stick with 2-3 10 km runs per week, though due to various reasons I was forced to take two 3 months break in that period.I'm currently preparing to participate in local half-marathon that will take place in late september, so I'm consistently increasing my distances bit by bit during the training sessions.My current speed that I feel comfortable with for 10km runs is somewhere between 9-10 kmph. My questions is - do you have any hints to decrease my average heart rate while keeping this tempo? I don't drink/smoke, 30yo, 190cm/92kg, apart from running I do strength training and bicycle riding 2-3 times a week on different days.I'd like to get down from Z4 to Z3 on those kinds of runs ideally, as I'm somewhat afraid that if I keep this up, I won't be able to finish the halfmarathon.
Does anybody have recommendations for gym shoes <$100 for mostly lifting but some sprinting?
>>77403095honestly at that price point you're better off just getting whatever from amazon since weight lifting will expire your shoe's cushioning way faster so it doesn't really matter what you get
>>77403083lower your weight, for example to 80 kg and your heart rate will decrease
>>77403095Nike metcon? Never had them though
>>77403083Raise your VO2 max by throwing in a weekly interval session, like Norwegian 4x4s. And maybe add some variety: longer easy runs at 6:20 or even 6:30 pace and shorter tempo sessions (like 7 or 8 km) at around 5:30. Sounds like you're doing "gray zone" training now, which is really inefficient and also might get boring. Also don't worry too much about zones, they're way overhyped.
it's 40 degrees C outside. any tips to run in this weather or is it close to impossible and I should just wait for night
>>77403516hydrate, stretch and man up.. its that simple
>>77387642Did it again
>>77403516Don't be stupid, wait for night.
Get roon mogged LOSERS L.O.L., gotta go bang my rooning club gf now
>>77403571That's impressive as hell but speaking from experience I fucked my knees up doing this while I was really heavy, walking is all you need really until you get to just "just overweight" territory and even then I'd advise you to stay careful
>>77403663not the guy who posted screencaps, but I used to be a fat rooner. thing is to:-start slowly-do 2-3x per week -get max cushioned shoes-do a good 5 minute warmup + 5 minute walking until you start -no incline/decline running and ffs no sprinting.
>>77402170>>77402184>pacers for 2/3 of the runhe did not run the milethat's the equivalent of a 26kmh tailwind
>>77403907You should write a strongly worded letter to the World Athletics organization(pretty much all of the previous record have had pacers too)
I ran my first km in 4:50 min. How fast do average/mediocre people run when they run a marathon (or half marathon) ?
>>77404198Average NY marathon pace is 6:08/km. They could probably run a single km in about 4:35.
>>77402184would he have been even faster if he shaved his beard?
>>77402125maybe start running facing a different direction>>77403083>treadmillhard to say anything about that but it looks at least like you aren't pushing anything here. so you can sustain whatever speed this actually is for longer probably. I would probably do one harder session every week if I were you. maybe warm up a bit for 2km and so some 400m strides or whatever doesnt matter. You don't have to be almost throwing up but you need to touch the higher intensity zones every once in a while to strengthen both your motor/neuro game and give your body an impulse to improve like whatever is lacking at that speed whether that is the heart, muscle or veins.This 150-160bpm type of run isnt terrible imo but your body is obviously pretty chill doing this so your hr isnt gonna go down doing this all the time.>>77404305Idk but he would maybe look slightly less like an insufferable cunt. Idk this guy has some weird Hyrox vibe. Still impressive i guess but massive cunt vibes with the pit viper thing.
>>77403907thats how all records are done bro
Dammit I want to get back into running so bad, but cannot due to having double knee replacement. This fucking sucks.
>>77397693Block session in the sun.Blocks are a different game when you're old. Some days your back works, others not so much.
>>77403663I am 10kg above overweightand look at that speed, It's a shuffle jog at best
>>77402745Jakob was stupidly fast as a kid and didn't just arrive on the scene untrained and then get fast. There was a video kicking around 10+ years ago of him running an indoor 1:24 age 14 or thereabouts, quick for that age.Jakob before his injuries was the result of a shit load of endurance work built on a base of natural speed that was already there. This is common of most of the really good athletes I have known (internationals).There's a lot of people out there with great aerobic engines who just can't run quickly, often ending up on bikes (many triathletes like this). You have to train quick to run quick, it doesn't just magically appear off epic mileage and hrm watching. Also - genetic lottery. Some of us are just fucked for max speed.
>>77404642Indoor 600m in 1:24. Didn't check
>>77402621I was going to do 2 mi today in 92° before my knee started to hurt. It's doable, just drink a lot of water.
people who run 10ks with no knee painwhat is your secret?
>>77404714slow
>>77404714the body adapts to the volume required
How does garmin acknowledge that I ran 1.33mi @ 5:30 min/mi average but doesn't record a mile PB over my previous 5:42? Is that even mathematically possible? fucking bullshit
>>77404642>>77404642>>77404642>Jakob was stupidly fast as a kid and didn't just arrive on the scene untrained and then get fast. yeah, so what. you obviously need good genetics to be a world class runner and most world class are much better at some events than others. the point is is that as a 1500m runner he has been able to more-or-less optimize his performance by a mostly aerobic training regime with only a small proportion of fast 1500m work. its not about doing x in order to get x goal. Its about it being possible to optimize how fast you run by increasing your aerobic capabilities as opposed to focusing on just running as fast as you can over short intervals.
I'm in week 1 of bridge210KI was thinking of doing strides or fartleks once a week after an easy runGood idea or bad idea? Should I just stick to the plan?
I jog listening to audio booksby which i mean fanfictions i download from Ao3 and put in an AI readerthat guy you see running with headphones? yeah he's listening to a fanfic about Jax and Pomni becoming more than friends
Can't roon for shit, ankle was obliterated by a car when I was 15, complete rebuild. I can do sprints though, so now my cardio is 1km sprint, ab exercises, roon, ab exercises, roon, stretch. Pretty good overall. I wish I could smoke while sprinting at the gym though.
>>77378129>start doing this>average pace greatly improvesYou should try it.
>>77387693>>77387695>tfw the shape immediately made me think about jewsIt's probably time for a 4chan break, see you guise in a month or so.
>>77404949yeah do some strides. always a good idea. they don't take much out of you.
Is it supposed to be hard for me to breathe through my nose? I can run two miles at around a 16 minute pace but I have to start mouth-breathing at around the .15 mile mark. Is this something that will resolve with more training or is there something wrong with my airway?
>>77405518>>77404818
>>77405518lmao idk if you mean 8mins per mile or 16 mins per mile but just don't worry about mouth breathing. You can try inhaling through the nose and allowing yourself to exhale however you want, but at some point you are going to have to accept mouthbreathing and if you are a beginner you will not be going very fast at that point.
Was running every third day, but finally said fuck it: my legs hurt if I run, they hurt if I don't, it's basically the same, so might as well run. Lost a lot of cardio and aerobic conditioning just from the past couple months.Saw four buns today and I think a couple of baby herons on the river.
>>77405642Woops, meant 8 minutes per mile
how long do you cunts sleep for? I wish I could sleep better. bad sleep is such a gains goblin
>>77405995I thought you were supposed to be fast with the least amount of sleep invested lmaoCan't move much further to the right on the top chart so I don't think I am leaving much on the table :^)
>>774059959 hours on the weekend. 7.5-8 on weekdays.
>>77405995Usually like 7.5 hrs/night, unless I fuck up my caffeine intake. I follow a consistent schedule, though I wake up a lot in the middle of the night so idk how many actual hours I get.
>>77405995>>77406015Guess I need to sleep less.Got hurt though so I have to go slower. It's stupid, it sucks, I hate it.
>>77406078that's right the shadow men really motivate you
Ran/walked first 5km yesterday, felt great, Did some pre and post stretching, super tired had dinner and slept nearly 10 hrs, woke up with all sorts of pain in legs I guess to be expected. Feels like should be doing this every second day if i want to get fit, should I still try tomorrow if my legs are still in pain or wait till full recovery before my next roon?
are you eating enough carbs anon?
>have big plate of low grade goyloppy pasta for breakfast because of this thread>crash out and sleep for another 12 hours Thank god I'm NEET. I hate to be an anti-carb anti-gluten sissy but this stuff is poison.
>>77401350Is there a shoe guide somewhere?
>>77406567>finally provide your body with the nutrients it needs to repair and strengthen your body so it goes into extra rest mode to utilize it fully>retard anon thinks this is somehow badthis site is incredible. keep running at a constant deficit i guess
>>77406615runrepeat is a decent starting point. but to be honest theres a lot of trial and error that comes with running shoes from my experience as someone with wide flat feet (and a lot of strength training)
>>77377071I am not a r00ner but I skip rope often, trying out HIIT sprints and the classic 12% grade 5kph walk. What is a good intermediate sprint speed to aim for? I don't want to overdo it and asplode my 30yr old boomer joints
>>77407034What's fast for you could be slow for someone else. Just go hard without over doing it.
>>77384717bitcoin priceaction ahh chart
new thread>>77407864>>77407864>>77407864
>>77400518>EXTRA 100+ grams. You can't do that with oats trust me.I can do triple that easily. I can and have binged 10k+ kcals a day before
