>>77430479
I need hitlerian uppers to run a 20 min 5k

>>77430512
Same but 23 min. Can't even dent 23:30 right now.

>>77430479
>hand blow job general

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>>77430479
why are the nazi top brass so funny and endearing in their private lives?
neo-nazis are retards and the nazi state did almost everything wrong but the hitler, himmler, goebbels trio are like my favourite real life characters.

Running! Went to a training session last night, a hill that gets progressively steeper, up for X minutes and back to the bottom with X going down then back up. Pretty tough.

>>77427877
Whoops did 31, had to detour for a piss. All recovered today, but going >25km felt like aids the whole time.
My problem is still shitting, shat TWICE before my run yet still had more to shit out afterwards which most definitely hampered my gut and the ability to drink more gels more frequently. Prune juice does nothing, coffee neither

26C dew point and 93% humidity today, finished my 90/30 easy to tempo workout anyway. gonna rot in bed for the rest of the day and binge watch widows bay. i hope you anons have a nice weekend.

>>77431079
getting enough fiber?

>>77431413
>getting enough fiber?
Probably not, if anything I've been avoiding it 2-3 days before a run

i just bought some new HOKA shoes :D

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ran a hard 5k this morning. definitely could break 16 without the hills

>>77431968
very nice!

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What the hell Im supposed to do now

>>77432109
Get wet nigga

>>77431968
fast as fuck; absolute mad lad. Can we get some more context? Age? How long have you been running for? What does your training look like?

t. 21:30 5k slowpoke with aspirations

>>77430832
>why are the nazi top brass so funny and endearing in their private lives?
Because you're severly retarded?

>>77432173
Well I ran seriously in high school but now I only run every second day because of injuries. I basically do the same training but with less easy runs. Instead of easy runs I do a ton of cross training.

Next week will be something like this
M - cycle
T - run (easy)
W - gym
T - run (hard)
F - rest
S - run (hard)
S - gym/cycle

It works well for shorter distances because I do a lot of speedwork but I wouldn't run a good marathon training like this.

>>77432109
High rep deadlifts

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>>77432391
>wearing Vaporflys for 6 minute kilometres

Ran 5.7km in 28 minutes and then ran 7.4km in 57 minutes. There was a reason for this being split into two runs.

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>>77432391
>No bouncing .gif

>>77432763
jogging is the only time she has clothes on

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>>77432236
I wish I would be able to just run 5k in 18min like whatever. I feel sub 20 is doable, mid 19 maybe, but 16 no fuckin way. Been too much of a jogfag to fly like that. It is surprisingly hard for me to break with the "usual pace" and get my ass up to higher cadences, etc.
Thanks for sharing.

>>77432236
>cross training

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First real long roon of the season. 3 months to get into sub-2:50 shape.

If you aren’t treating running like weightlifting with progressive overload on pacing and distance, you should. Don’t just go out and roon until you can’t anymore

>>77431968
you already broke 16 in this run ..

>>77432431
she has done work wiv nike before tbf

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>>77433368
there are some runs which are legit measured down to the cm by rollerdevices. This may be a case where this particular anon trusts the measures more than the gps-goym. Easiest example: 400m track

>>77432391
guys do you think she'll accept my strava request

>>77433368
My mate ran a 5k in a proper race and he uses his fake gps time as his pb instead of his actual race time. Disgraceful behaviour.

How do I make my garmin shitwatch say I'm improving my fitness? Consistent running for a couple of months, I'm getting faster and it feels easier but the watch just says fitness is maintaining. I think it's cockblocking me on anaerobic fitness. Any suggestions? I've never done any sort of interval training.

>>77434445
hey man you know your body better than some app. just use it as a tracker and ignore everything else

Going for a hard run tomorrow so lightly jogged today. Scared I'm increasing my volume too fast but I want to roooon.

>>77430479
we usually call it roon but its ok thats a pretty good op

>>77435136
Intervals for me tomorrow, kinda crap these days because of the >tendonitis but w/e, it beats running slow all the time, and alternating "fast" (old easy run speeds lmao) with slow doesn't make it worse, unlike running "fast" like a retard for an hour, so that's nice I guess.

>>77434445
my garmin has always done that shit to me, i think the longest i've gone was a full 6 months and then it just randomly adds 5 points to my vo2 in a span of 2 weeks. don't worry about the numbers too much theyre all just estimates. ive personally removed everything lifestyle-related besides hrv from my glance, i just use it to track runs
>>77435136
if you feel fine then just do it. if you don't then take it easy. stop overthinking and listen to your body

>>77431923
hokas are bad now. you made the wrong decision.

>>77435555
checked and wiped his lil brown zoomerito ass

>>77432109
Shirtless running in the rain is elite tier feeling, even better at night. Don't bother if you're a fatty though

>>77435558
KPOVV

I ran for 90 minutes straight today
100 minutes next week

Which data gets logged in the run when you have 2 devices capable of tracking heart rate?
For example an chest strap + watch.

>>77436060
dont worry about it nerd
just run

Just ran 20k for the first time on a whim, completely exhausted now. The 5ks and 10ks dont do that to me anymore, so it feels like real progress. Think I'm gonna let my calves recover for a few days.
1:49:09 - good enough benchmark for me

>>77436119
Should have ran one more

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>>77435235
ughhhhh

>>77435559
Wish I could run shirtless.

>>77436119
gz, good time too.

>>77436060
if you're autistic enough to wear a chest strap then you already know the answer to this (it's the chest strap)

8k easy but didn't feel easy

eli5 how to start running faster? do I just run faster than usual and let my body adapt? i can run 30km okay it's just the speed i want to start working on

>>77437015
Intervals.

>>77432225
Oy vey

>>77437015
Like >>77437023 said: intervals
But go into it with a plan. Don't do intervals every run, and don't expect to do the same distances/durations on interval days. Honestly, just ask an LLM to generate a weekly schedule for you. Also, be careful with intervals. They can wear you out. Don't let your form get sloppy.

anons i've been trying to get back into running but something just ain't right with my achilles tendons. two years ago i was running 4-5 miles 3x a week and got pretty bad tendonitis just from that. had only been running for about 4 months. took a long time off and did PT which was eccentric heel drops/raises. three times now i've tried to get back into running and my tendons flare up after 1-2 weeks of light runs. am i just fucked or is there some miracle exercise or weak muscle group i'm missing that is making is this happen.

>>77437299
Are you overweight? I'm going to guess no but that's the first and most obvious reason people have problems when they start to run.

It would be extremely rare to get permanently fucked by tendonitis, you'll be fine. Rest it for longer / run slower / make sure your shoes fit / run on trails instead of roads / take painkillers.

Anyone here do hill running? Shit was brutal. 10k, 800 metres ascent/descent, 1 hour 20 minutes. Feeling a bit ill.

Fucking air quality collapsed
Stop burning forests please, I want to roon

>>77437488
>I want to troon

>>77437299
Do Isometrics 1-2 times a day
Search Keith Baar on youtube for the science behind it

>>77430479
What the fuck happened to /roon/? What is this horse shit thread?

>>77437822
>What the fuck happened to /troon/?

>4 am runs in a dark trail
anybody else do this?

>>77436233
I wasn't really planning on buying a chest strap. I was just curious.

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>>77437746
nta but cheers.
For the original anon: Lower impact crosstraining did wonders for my achilles, especially cycling for some reason. I feel like there is a type of achilles issue that just needs you do some gentle movement for a bit of time to increase blood flow which then magically cures the whole thing, at least temporarily. In case you are not aware yet: Getting old really sucks. More issues, slower times day after day after day.
t. 38yo boomer rooner

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Ran a 3:20 on the weekend, PB but not sure how to get faster. I feel so busted at age 39. Maybe weight loss is the easiest way? maybe speed work

>>77438078
A 3:20 isn't slow at all. How often do you run marathons?

>>77437746
fuck yeah randomly found this lad on youtube months ago. absolute legend. Isometrics showed improvement within a few days for me

>>77438078
Weight loss is always the answer even when you're not fat. It's a cheat code.

>>77438102
this was my first road one, have done a trail one as well. Its not slow but I feel like the new runner gains are gone.

Unironically spent a whole 5 hours with a fucking GNAT on my eye under my eyelid, collected from the post-rain run where they swarm
#killgnats

>>77438325
TND

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>>77430512
>>77430783
>>77430789
>>77430832
Welcome, new friends! Sage or don't post in defective threads like this one. OP is a retard and his abomination of our respectable general needs to be suffocated.

RATE MY GROCERY LIST

>>77439601
dogshit

Every time I see someone asking for running advice on >reddit it's always a brown. What are they running from?

>>77439751
bullets

>>77438026
>>77437746
ty anons i watched a barr vid with 3 basic isometric holds and the first two look to be helpful.
will try 2x a day erryday for a few weeks and then see if i can't start running for more than two weeks incident free

>>77439601
what the fuck is this
buy a cook book and get whole foods instead

>>77430479
I run with my dogs every morning for ten minutes or less and it's doing wonders for my lifting stamina

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track session
I'm too old for this shit
but can't run long distances because I get injured
might have to take up cycling or something

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>>77439926
Go get em, tiger! We will show those rookies how its done

>>77439601
processed shit

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Third world running experience

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I WILL qualify for the 2028 Boston Maratroon and no one will stop me

>>77440638
the non binary time is the same as a woman
hope this helps

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>>77440561

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>>77440655
It's real. What the fuck man. How did we end up with this shit. What went so wrong

>>77440898
you know what to do now anon
how much do you want it anon

>>77440898
Troon standards have always just been woman standards

>>77440898
Shan’t be trooning out for this. Just going to run 2:47 to meet the men’s time with 8 minutes to spare

>>77433994
>claiming any GPS distance/time as a PR, or any course with more than 1m/km net drop or finish further than half the course distance from start
ishygddt
And yes this means you can't claim Boston as your marathon PR

>>77432431
if it's true they save your joints that's worth it no matter how slow you are desu

how do you stay sane during a taper

anybody else run in the dark? very early in the morning?

>>77441719
Me I'm vampiremaxxing
I hate the sun and I like having the roads to myself.
I'm back home just in time for sunrise

Do you ever jog in flippy floppy slides? I jog a couple miles in slides sometimes when I don't feel like getting home before starting my post-gym run. Not ideal but I'm not a running noobie so the risk of injury feels low.

>>77441671
Keep going hard a couple days a week, just for less time than normal

got sick about 10 days ago and symptom free for ~3 days
went for a run for the 1st today and got absolutely brutalized
it was very humid and hot but lost my breathe control almost instantly and my hr shot to my max as well

how long do i have to wait or do i just push through this?

did a 10k during the morning sun in my eastern yuro sweatropolis, i thought i'd keep that pulsating headache but it cleared up and my day is unruined except my legs hurt and blisters still pop up

>>77440898
How the hell. These times seem so fucking fast.

>>77439601
How abt u get actual food next time.

From the local grocery store n not amazon fgt

>>77442575
just run easier

>>77442575
yeah run easier
I got sick in June. I only skipped 1 run during that time because I got a fever.
I was coughing and my nose was clogging up but w/e I gotta to roon.

>>77443547
>I was coughing and my nose was clogging up but w/e I gotta to troon

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...a fucking car fire on one of my occasional running trails

>>77440511
That's not bad at all. Supplement running with cycling - low impact aerobic volume - seems to be a thing with the middle distance elites again.

>>77443798
The devil himself is trying to spook you. Don't let him.

>>77441848
I don't even walk in them. They're aids

>>77443840
>ow impact aerobic volume - seems to be a thing with the middle distance elites again
finally moving away from zone 2

>>77443798
Same. Saw a crane truck lifting the carcass last time and a pair of cops watching.
It was under trees too (some of the branches were black, even), with the heat and dry, I'm surprised the whole area didn't catch fire.

Just ran 3, taking a massive shit then going to lift weights.

>>77444028
Yeah, it's dry here too. I don't know how the rest of those bushes didn't go up.
Also, I don't often run that route anyway because there isn't a lot of shade and I have a theory that those power lines fuck up the GPS signals to my watch, but idk for sure.

went to do an easy day in the gym but saw my mate there so we did a big mongo session
hamstring was sore after last run but feels ok
all good

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I'm back. Did some running while traveling last week. Had to use their treadmills a couple times and there's no fucking way the incline on those things was calibrated correctly. Then I get home and this past week the air was full of wildfire smoke, so I just rested. Air quality was still a bit bad this morning, but I went out anyway. I lost a lot of conditioning again and my cadence is fucked.
Saw four buns, one big heron, and a few cute cardio bunnies.

I hated running until I lost 12 kg, now I love it.

my ankle FEELS like its better but cant be sure

been doing 100kg one leg calf raises kek

but i dont fink they are as heavy as sound coz some of that weight is being supported by my upper body

I’m 35 and 145kg. My doctor has advised me to not go for leisurely walks at all, let alone run. Reason being my knees and joints are completely shot, and walking would just make the problem worse. He said I should refrain from any kind of activity until I’m at least down to 100kg

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Here was one of my runs on the cruise ship. Was nearly at the 1mi world record pace

>>77445404
you are double my weight

>>77445684
disgusting

>>77445684
So mad that used to be twice my weight and now I'm struggling to lose again the few extra kg I put on since. rip

>>77445404
Get on the indoor bike and spin the legs on easy resistance.

>>77446081
Speaking of losing weight.

Can/Should I run in the afternoons some days? I walk but it's a) boring and b) takes twice as long as running to burn still a bit less calories.
Thinking of just jogging slow in the afternoons of easy runs for ~30 minutes or so.
Or would that make injuries too likely?
Been running properly (ie, at least 3 times a week, 45 minutes without stopping, going faster and faster slowly overtime and adding days eventually) for a year.
Currently I do three ~45 minutes easy runs a week, one ~50 min interval day, one ~1h15 long run day these days, coming up to 45~50km, depending. And then I lift a bit for 30 minutes (with 30 minutes total of rest between sets and groups) after easy and long runs.

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8k easy then gym after
nothin fancy
but that's what it's all about. just keep the consistency going and throw in some harder days occasionally

why is my right glute sore but not the left? day after my longer run

do i run retarded or could it just be a one off thing
still new (2 months) to running ~5 days a week
going to try adding some exercises for the glutes i guess

>>77445404
fuck your doctor, walk nigga

>>77445404
What kind of doctor was this? Family medicine/GP? Cause they don't know shit about fuck. What does "knees and joints are completely shot" even mean? A 15 minute stroll every day won't hurt you, or you could try swimming. Exercising isn't about losing weight, it's about improving your overall health.

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Nearly died out there in the humidity. Be careful, don’t crash and burn like me

>>77432782
It took me about three years of running 5-6/h week to go 19:30 in a road race. Going sub 20 is a long-term project for most people. Something like 16 probably requires quite a bit of talent too.

Run 2.5 miles the other day then did some calisthenics.
Havent run in a while so my legs are still sore but I'm looking to get it back into my routine since I do kinda enjoy it even though it sucks and I need to lose weight.

>>77446518
what do you weigh?

running is not a good way for fat people to lose weight. it's a good way for thin people to keep weight off.

>>77446913
>it's about improving your overall health.
he's over three hundred pounds you fucking retard he doesn't need to run he needs to not eat

>>77447445
76~77kg, I'm 192cm tall.

>>77447490
then why are you trying to lose weight, string bean?

>>77447498
Because I got fat on me, duh.

>>77445404
I saw a guy on YouTube moving around his arms like he was running but sitting down. Is that a good idea? Also how about swimming?

>>77430479
Why does everyone here have elite tier paces when in reality a 30- 35 min 5 km already puts you in the top 15% of people?

>>77447739
>30- 35 min 5 km
>people

>>77447771
Most people give up before even reaching 3km, and you niggers all run a crisp 5:00min/km for a marathon for fun, ok

I’ve had shin splints for weeks now and I’m not sure how to get rid of them. I’m at ~50 mpw.

Early on when I started running I had shin splints and found pressing my thumb next to the shin bone helped. Eventually they stopped being an issue at all.

Then I had to travel for a bit and was running on more concrete + hills than I’m used to, and my mileage dipped down. Now that I’m back home the shin splints persist. I took tylenol before my run today because my shins were hurting all day.

What do?

Not going to rest. I rested while traveling and it made it worse.

>>77447739
Maybe for a woman…
>>77447914
Sorry, mate, but it’s rest. That said, high heels and high toes until you can’t take them anymore can sometimes do the trick.

>>77447914
start lifting weights for your legs

>>77447817
5:00/km is just above beginner tier

>>77447950

I’m doing trap bar deadlifts and bulgarian split squats. Something else you suggest?

>>77447931

One time pointing my toes seemed to stretch the muscle below the shin and relieved the pain, but haven’t been able to replicate it. Will keep trying.

>>77448083
Romanian deadlifts are good

>>77447448
Where did I say he needs to run, you fucking illiterate?

>>77447739
The average 5k time for an untrained 18-year-old male is 17:35

>>77441719
I exclusively run between 12AM and 5AM
Dark (sensitive eyes)
Quiet (just me and my music)
Empty (no cars or people to watch out for, or otherwise see/hear me)
Cool (don't overheat and such)
It's perfect. I'd prescribe it to others, but I want to keep it all for myself.

>>77447739
35 is close to walking pace. aim higher
don't be comparing to fatsos who don't exercise. that's weak cope
35 min 5k puts you firmly in the bottom 5% of people of do any running

>>77448083
Isometric holds for calf and achilles

>after a few weeks back at running got to a 8:30 miles pace
>can only run 3 miles until my knee starts fucking screaming like its going to explode
:(

>>77445404
aqua jog

>>77447975
>>77448549
Yall not running 5Km in 15min? Weak

>>77448466
we're in the running thread, dipshit. he doesn't need to run, walk, swim, or do fucking anything he needs to NOT EAT you dumb fucking redneck the doctor is correct ANY motion will cause him joint damage except for swimming but this fatass will drive his ass to the pool, kick his feet around, and go
>well that was about 500 cals of exercise I suppose, I can probably afford this chocolate cake. Gotta fuel for my workouts
just keep your retarded mouth shut next time

>>77448950
Do you get your carer to solve the captcha?

>>77449039
>carer
No, I live in America where that's not covered by insurance—you know, a country that speaks english as first language, ESL monkey.

>>77448083
calf raises

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>>77448870
Everyone bullshits all the time here at /fit/, welcome

Just ordered a pair of dropset pros for, lord forgive me, tr*admill running

>>77449343
yet 100% of children can do this
curious

>>77449343
the untrained public are fat slobs. anyone who does any sort of sport or regular exercise could run a 5k without any running specific training. some 50 year old boomer who plays tennis once a week could do it.

>>77430479
>little run all is good
>pain in malleolus few hours later when standing the wrong way
>worse when wearing shoes
Starting late is a pain in the ass

>>77449343
And that's just finishing and running, I bet if you add "in less than 30 minutes" it's much, much less.

>>77449542
No way, even with mandatory PE.

>>77449046
>No, actually, I have shitty insurance and I'm too poor to afford the full-time care I clearly desperately need
top kek

>having to shit in the middle of my 10k run
I make sure to take a shit before I leave just to not have to worry about this, but goddamn I hate sprinting to find the nearest bathroom and ruining my run. I'm not shitting on the side of the road like a jeet.

>>77449710
valuable post

>tapering
>every single joint on your legs start itching
>this is akshually a good thing

science can't explain this it's like magnets and shit

Will running give me a good ass and hips?

>>77450633
No, running will make it all flat.
You need to lift.

>>77450649
I thought so, was just checking again

I ran today. Did you?

>>77450815
7x10m, 7x25m, 5x50m

>>77450815
easy run later to test hamstring, should be ok. then some nice intervals on thursday

>>77450815
yea 6x1, im fat and slow cant break 4min/km

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>>77450815
Tomorrow if not pouring

>>77450815
10 minutes easy, 5x(800m fast, 400m easy), 10 minutes easy.

>>77450633
sprint reps up a hill will

>>77450815
6x400m ~8:30 intervals. Got my first sub 30min 5k on Saturday after getting back to running again. Yeah slow as shit but nice to break that mental barrier at least. Goal is to at least get to ~25min in 6 months or so. I'm hoping that's a conservative plan, hard to do good research on what is/isn't easily doable.

>>77450633
>>77451156
i fink this is false

what does is weights, not running

>>77451484
You've never experienced hill sprints?

How the fuck do I wake up like I used to? My last run was on 20 july. I used to wake up at 4:30 daily. But I can't now. What the fuck

>>77450815
Barely did a mile yesterday. I haven't even been able to do two miles inna while, but I still ran if even a little bit.

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almost the exact same pace as Sunday
only saw two buns today

>>77451156
I'll give it a try :3

>>77450649
And that's a good thing! Flat is justice!

>>77451484
>>77451612
weights are obviously much better for hypertrophy but hill sprints alone can really shape you up if you're lucky enough to have the right hill for it, one ideally very, very steep.

the goal is you run as fast as you can up the hill so that you're completely exhausted by the time you get to the top, then just walk back down. that's one rep. keep doing them until you're too tired to even jog.

if you're a complete beginner you may just want to stick with weights for a little while though. Distance of the hill, incline of the hill, your cardio ability, running form, these are all complications you ideally have the some experience with so you can dial it in. for instance, if your hill is longer and not steep, you'll have to put more effort so that you're exhausted at the top, etc.

for me, i'm really lucky because I can jog a mile (warmup) to a really, really steep hill. It's practically like doing a stairmaster. If the hill's not really steep, it probably won't be too good for hypertrophy because the exercise won't be intense/brief enough.

another great thing to do is walk backwards up the hill. As a warmup/cooldown rep, a great idea.

anyway it depends but it's possible; moreover it's fun. but yeah, weight work for hypotrophy is probably the safer bet.

>>77451647
oh yeah and if you're doing them intensely enough, you can give yourself like a week of rest, no problem

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>>77450815
no but I'm hoping things improve in the evening, otherwise I will do the treadmill

24:41 5k today. Finally made it senpai

>>77452031
I understand why women all hate her so much. she's a step above. Running after lifting in t-minus 1 hour

>>77452033
Going to do the opposite tomorrow, easy run then lift.

>>77447914
I had trouble with horrible shin splints as well, and what "fixed" it for me was to consciously land more on my forefoot. Run in place so you get a feel for landing on your forefoot under your center of mass, then slowly start running forward while trying to maintaining form. Aim for 170-180 steps per minute, it keeps your steps short so it's harder to overstride.

My reasoning is this: when you land on your heel then the muscles on the front of your shins need to counteract the impact, when you land on your forefoot then it's the calves instead.

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calf popped

>>77452128
knee clicks when going down stairs

worst is when your hamstring pops

37 degrees thursday
may hafta to a quick run at 36 degrees

will be fun. aint run in that heat since it was like 38 degrees once

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entered a 5k in 6 weeks. last road race of the year probably. ran 15:45 a few weeks ago. I will try to break 15:30. then I will try to break 80 for a half marathon before christmas. I'll just do a time trial on my own. I'm not very good at the longer distances (relative to the shorter stuff) because I don't do high mileage or long runs. my best half is 1:25
that's the plan

>>77453007
where will you do time trial

>>77453682
In the park where I do most my runs. Mostly flat, mix of grass and trails and roads

youtube recommended me some fat cunt trying to break 22 min in a 5k. I'm insulted that the algo would show that to me. anyway it reminded me of you lazy shits always making excuses. the guy ran 21:20 weighing 110kg. no more excuses

>>77454358
post video

>>77454369
https://www.youtube.com/watch?v=mte-DDlY5Y8

pretty boring to be honest. but good running from the big guy

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>>77454378
outta my way skelly fucking shits

>>77454358
I really think pretty much any healthy adult should be able to do this and that a huge number of people somehow simply don’t know how to run properly

I'm a super noob beginner and I get shin splints whenever i try to run 3km. I think it might be the shoes I wear (reebok classic leather). I could've sworn they were specifically marketed as running shoes...

>>77454484
yeh shoes will help but like its defo a big factor is you being a noob

like i doubt i would get shin splints in those shoes tho would certainly be more likely than if i wore propa good cushioned running shoes

>>77454464
Anyone can do it but it could take a long time depending on where you're starting from. For some reason a lot of beginner runners expect quick results. Running doesn't work like that. It's a long slow grind.

>>77454484
>I wear (reebok classic leather).
I got shin splints just reading this. Most definitely not made for running.

fucking air quality just nose dived...

gooooooood fucking mornin goddamit

today i will run BUT holy fuck its hot today and i dont want to run holding a fucking water bottle. if i run today my mouth will be drier than ghandi's flip flop :(

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>>77430479
one step loses one calorie

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was meant to do a threshold session but terrible sleep last night
probably should have just done an easy run but whatever. wrecked now

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>>77455557
We don't do consistent sleep around here.
Going to try and bang in 10x3@4'25 today since I haven't done any sub threshold work yet this week.

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Just completed an autistically timed big boy workout

>>77455303
if you hydrated properly, you wouldn't need water for your run

>>77455849
very nice

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Slowed down due to low air quality today.
Got to listen to ASOT 2019 CD2 though, one of my favorites, it's basically all bangers: https://youtu.be/h-7vF5NJIQU
Saw some girl running with weird form. Her legs splayed out to the side every step.
Only saw three buns

>>77455849
phwoar excellent workout

>>77456143
pollution or summat?

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>>77456709
Wild fires. It was better this morning than last night. But it appears to be getting worse again. Last week was really bad, I didn't even go outside. The news says the wind should clear it up this weekend though, hopefully for good.

I hate getting up earlier to run earlier to dodge the heat. I can't wait for this stupid heat wave season to end.

Got lightheaded while running award

>>77457253
be thankful you live in a place you can avoid it
the humidity is 100% here in the morning and by the time that lowers a little the temperature is too high

>>77457592
I'm not going to be thankful for days with a temperature 15°C over average, no. At least *this* time it's short enough nights remain fresh enough, unlike the previous times. Or that time it was 20°C over average.

Is there something wrong with me? I do 6-12 hours/week (average 8) of cardio (not running usually, sorry, incline walking and hiking, but I figure you all could help?), which puts me in z2 most of the time with significant z3-z4 as well. My HR at the same pace has been the same since May. I'm not particularly fit and have been doing this kind of training for a year or so, so I figured I have ADS and should be focusing on low intensity training, and that at 8 hours/week of anything >=z2 I should be making noticeable progress. Do I need to just grin and bear it, or am I wasting my time here? I feel retarded and frustrated for spending so much time and still being so unfit.

>>77456143
good shit

>>77456885
My rule during wildfire season: if it's yellow it's mellow if it's red u dead

>>77457732
Do a test so you can actually check if fitness is improving. I assume it has whatever about the hr numbers. Like if you ran a mile today it would be a lot faster than you could do 6 months ago

>>77457732
What this guy >>77457782 said
You need some type of fitness benchmark. I've had plenty of periods where easy run pace/heart rate stagnated but race performances kept improving anyway. The more different metrics you have to judge performance the more accurately you can tell if you are responding to training.
There is also the issue it's summre so that could be explaining why your heart rate hasn't dropped.

>>77457782
>>77457797
Interesting. I have a "hard day" that's a steep hike that hasn't really been improving, but it's done with a heavy pack and has difficult terrain so it may not be the best benchmark. I'll consider something like a tempo effort I'll do monthly.
>There is also the issue it's summre so that could be explaining why your heart rate hasn't dropped.
Because of heat? I suppose that makes sense too. I've definitely been ending workouts sweatier recently.

>>77457751
It's back into the high-yellow/low-red today. I was planning to take the day off anyway, but this is getting annoying now. I need to go walk to get groceries later, maybe I'll see some buns on the way. That's all I have to look forward to anymore.

>>77456143
mate, what's your goal, a faster 5k time? do you do any speed work, longer runs, easy runs?

>>77457861
Just to run again like I used to. I did a HM last summer, but now everything hurts so much, and idk why. I suspect it's medication I started earlier this year, which says leg soreness is a possible side effect. Long term, my goal is a 20 min 5K, but I'm almost 40 now, so I think I missed the boat on that.

>>77457905
I know why

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>>77457905
39yo here. Similar plan - however, I take it as a milestone only. We will both make it, but only if you stop stressing about things and finding excuses.

>>77457905
nice, i got fucked on a half last summer too had to take 3 months off.
I've only been running for a few years now so feel free to disregard my unsolicited advice but i'd really recommend doing slower runs 2-3 times a week, and then a couple days a week do some shorter distance speedwork (strides, sprints, tempo, hill sprints) good luck, i bet u can get a 20min 5k

>>77457961
Okay, why? If you're going to post "it's because u only run 5ks", I didn't. I used to run much longer distances, and at different paces, and do intervals, but now it hurts too much. After my run yesterday morning, I was limping all day.
>>77457978
Yeah, I'm just going to have to dial back my volume. After past injuries, I bounced back quick but not anymore.
>>77458000
My HM last summer went well, I hit my goal (<1:45) and didn't have any problems. And the runs I'm doing now are slow runs for me.

>>77458037
if your slow runs leave you limping it might be time to take the cyclist pill

>>77457592
you should be running in the heat
ita a good training stimulus

>>77440898
Total bullshit that they make the times so easy for w*men. It should be the same standard. If only 1% of the field is women then so be it. Maybe they should run faster.

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I’ve been struggling to balance running and lifting. What do you guys do for workouts and how do you split it up? Whats your workout and weekly routine like? My goal is to get to 2/3/4 and run a sub 7 minute mile. Any advice?

>>77458297
If you think that’s bad you should see what they’ve done with the passing times for the military and civil service jobs like police and firefighters, jobs where your fitness directly impacts how you perform and save people

>>77458299
How many lifting days?
A fairly common one is 3x full body (or PPL) MWF with running days following. I prioritize weights, so I like lifting MTTF and run days WS(S)

>>77458316
I’ve been following a PPL but only lifting once a week hasn’t been cutting it for me. Additionally, if I run more than two times a week my ankles and legs start to fall apart so I’ve been skipping a lot of days (I got flat feet and I’ve gained some weight)

>>77458299
I run in the morning, eat all afternoon, lift in the evening.
I am training to break 2:50 in the marathon in November and I can still bench over 225. I’m too tired to squat and deadlift more than about 250 lbs and 375 lbs but I am still able to be strong. You have to eat a ton and make your lifting low volume high weight

>>77458339
I would do either a LULU with a dedicated run day after the uppers with a full rest day or a LUrunPPLrun or a 5 day split and plug run days where you see fit

>>77443798
>...a fucking car fire on one of my occasional running trails
why would you purposefully run next to a busy road like that? What's stopping you from going off-road and enjoying fresh air and scenery?

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Miniscuslet bros, how are we coping? Is it just going to be sore unless I have it operated? Or can I get by with strengthening the muscles surrounding it, which help stabilise the leg? It's sore even if I take a week off running (mostly cycling instead).

>>77443798
There was a dead body in the pond/lake I run past occasionally a couple months ago

>>77443798
There was a dead cow once in a pasture I run by. It stayed there laying on its side for like a week.

>>77440898
absolutely ridiculous

cretins

like its just a strawman to think that the reason sport is gendered is because of some superficial identity

no the sport is gendered because of biology
i.e. it is in fact sexed not gendered

holy fuck these morons

Finally started creating my own energy gels and carb drink mixes. Huge savings to be honest, costs like 15c per 40g, or 25c to make it like how Maurten does it. Been drinking with a straw so I can just rinse my mouth afterwards pretty easily

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my first 10k after 2 months of running. I know nobody cares but I had to share because I have no friends ;(
it's crazy how important good form is. I'm still getting the hang of it but yesterday I was out of breath after running 5km and today I ran 10km at a similar pace and wasn't even that tired.

>>77458903
Take it easy, bud. If this is your current ability, you may be better off running only every second or third day for now. Good regeneration, better form, less injuries. Take it from a 39yo boomer
>massive effort

>>77458903
>10k w/o shoes
very nice

>>77458931
Yeah I only run every other day only but I was bored as shit at home today so I decide to go for a run anyway. I'm 32 myself.

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>>77458947
Thats the way!
>32
Really starting to wonder if its only us uncs on here and anyone claiming mid 20s or younger is just larping

>>77458968
Site peaked in the mid to late 00s so yeah it's really heavily unc weighted

Overheard someone calling me an "unc" the other day on a run.

>>77459770
should have raped him

>>77459770
you misheard, they were actually calling you uncouth

>>77459770
all fun and games as long as you mog; either pace or body

Today I mogged some show off running shirtless. Felt good.

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I fucking hate cyclists.
Didn't even see any buns today. Did see a huge heron fly by though.

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>>77460217
>he is not experiencing the shirtless summer run
I dare say you didnt win this round. Try it some time. Only thing keeping you from it is the knot in your head, I suppose. People are way more chill with it than you think. Last week granny cheered me on, random tradesmen gave me the 'allez allez allez!' while driving along and a mid-aged woman from next door just said how good it must feel to go completely shirtless.
t. 41yo skinnyfat cardiofag

>>77460248
spm and stride length seem weird to me. Height and weight?
How did the run go?

>>77460268
I'm about 6'. My weight (170 lbs) is in the spreadsheet. I prefer a high cadence, so I take lots of smaller steps.
Overall, it felt like shit. But my legs felt bad all day yesterday, overnight, and this morning too. They hurt whether I run or I don't. Lungs felt bad too, but that's just because I've lost so much conditioning. My VO2max has dropped to 49.

>>77460280
I remember you from the last what feels like 3 years here, but only now engage to understand what a special type you are.
From what I can remember you have always been remembering better times and referencing to several injuried and shit.

What is your end game? If you manage to do 200spm for half an hour at 6' height for the past months, the only thing stopping you should probably be lack of power and/or stability to achieve longer strides or what is it?

Shed some light on the mysterious ways of the dude with the excel sheets and the buns. But do it without the depressing nostalgia or referrencing to injuries that were possibly never diagnosed for once, please. I am really trying to understand.

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>>77460299
Not sure I understand what you're asking... I just like to collect the data so I can look back and see how I'm doing over time with the colors.
Yes, I can run faster and take longer strides, but I choose not to right now. I don't have the lung conditioning to maintain that pace. Here is the data from my HM last summer when I was in much better shape. I went 10 miles further, went slightly faster, and had a much lower average HR. Though my cadence was a bit lower on that run too. I was apparently also ~4 lbs heavier too.
The buns... there's just lots of animals living along the trail I run. I like to wave at them and count them.

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Thanks /run/ners, after browsing this thread for a bit I got my lazy ass off the couch and went for a run. Forever indebted.

>>77430832
That's how it works the monsters always have someone else do their bidding they are charming bumbling aww shuckians that's how it always is

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>Pick up running as a hobby this year
>Already spent 3k total on it in a span of 4-5 months.
Surely it would have been about a third of that if I didn't find out I had low arches on my right foot and didn't need to spend a ton of money testing stability shoes until I found some that fit, but still.

>>77460543
you have to do more than 1

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>>77460366
Sorry, language barriere may play a role on my end.
Anyways, I think I understand now that despite having certain aspirations your main thing right now is having a fixed routine which is more catered to your excel autism than actual improvement in the runs, I guess?
I get the data part and dig excel sheets, too. But we seem to have very different approaches to running.

Rock on, excel bro! Hoping to see many more updates from you. Never change - unless you want to run faster that is. Heh

>>77460598
dont lie

just finished my weekend long run. 10 reps of 1k threshold, then 1k recovery. i was already at rpe 9 on the second rep. survived though

>>77460712
I do want to run faster, and further. My goals are 20 min 5k and eventually a full marathon. But immediate goal is running without pain. I have an appointment in November (hooray for American healthcare) to see if I need to stay on this medication, which I think is the issue. One of the potential side effects is muscle soreness.

>>77460217
You're a pasty panty boy

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>5k in just under 25 mins
just call me fackin sonic m8

How to actually improve at running? Is there any good resources online I can read like there is for lifting? Say I want to focus on my 5k time, what's a good training routine?

>>77460543
Good shit. Onto the next one.

>>77461322
You do a bunch of easy running to build your base fitness. Then you add harder runs but still do most of your runs easy. You don't go too hard on your hard days so you can actually recover and repeat this over and over for months without getting injured. Then you run a massive pb. Then you start over again.

Say you run 5 days a week
M - rest
T - tempo
W - easy
T - intervals
F - rest
S - easy
S - long run

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How can I strengthen my patellar tendon so it can tolerate longer runs? Resistance training?

>>77461411
follow knees over toes guy's program

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nice junky 10k
should have have just 4:20s the while way for a nice easy run but I'm a junk junkie

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Just fucking demolished 20 miles like it was nothing after nearly dying running 30K last weekend.
If you’re not eating semi-shit food like pretzels and pasta with marinara sauce the night before a long run you should try it

what do you guys do about knee pain
or is this a result of using a treadmill?

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Painful

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pic from womens european championship marathon race kek

>>77461937
People who shit themselves are disgusting and should be shamed. Maybe even given a ticket for public defecation. They’re doing it for attention. You can easily figure out how to avoid this. I haven’t had to stop to shit on a run since I first started and was only running like 5 miles. I run 20+ miles most weekends in training and never have problems because I’m not an idiot.

>>77461944
umm shes probably a better runer than you

How do you deal with strong headwinds when out running? It's a constant thing here and I struggle with it a lot.

>>77461971
i hate wind too. but what can you do?

>>77461971
turn 180°
go somewhere else

>>77461971
Try to plot your route to run into the wind early and with it at your back towards the end. Other than that sometimes you just have to suffer.

>>77461937
i could have sworn on the bible that i thought poop was disgusting wtf is going on help

>>77461937
anal time

Decided to try the running slower meme. 10 miles in 1h50m, every time my heart rate went above 140bpm I basically started walking till it dropped back to 130. Normally my heart rate sits up at 180 so think this could be good for me.

>>77439601
>RATE MY GROCERY LIST
What groceries? I see two ingredients.

>>77461971
I have loop where one section is sheltered in trees. Makes a big difference. Then you get the full tailwind on the exposed section.
Or just run into the wind all the time and become a hard cunt.

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>>77461971
I struggle breathing in head wind and use one of these. Helped a lot.

>>77462058
why does your heart rate need to be that low

was watching chess yesterday and their heart rates were breing tracked
by end of match they were on like 128

and thats two slobs sitting in gaminf chairs playing chess on a computer

>>77461937
She has nice size

>>77462058
Possible waste of time desu. It doesn’t need to be that low unless you can’t recover from 10 miles when it’s higher

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>>77462512
wiv or wivout the poop?

any of you guys fix a long running hamstring issue? mine's been fucked up for over 3 years now and i basically stopped running, it's either tendinitis or tendinopathy at the back of the knee where the hamstring muscles go into the joint

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Started doing 10k "jogs"

In a month i went from 1:50+ to 1:29

I listen to TADC fanfiction being read by an AI reading voice.