Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png(embed)https://i.imgur.com/qNJIy.png(embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/cock and ball torturehttps://sites.google.com/view/sub-threshold/home>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/>Performance calculatorshttps://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorhttps://lactrace.com/norwegian-singlesPrevious: >>77430479 (kind of)
>out running in my road shoes>pavement switches to trail>have to stop my run on my fenix, swap shoes, select new activity>continue trail running with my trail shoes>trail turns back to pavement>stop run, swap shoes, and select new activity, again>have to do the inverse because it's an out and backSuch is life to maintain auto tracking miles on my Garmin Gear®. Spli[f]ts for this feel?
It's finished...
GOD DAMN AIR QUALITYSTOP BURNING STUFFI WANT TO RUN
>>77464550
>>77464552nut up
>>77464561it fucking burns
>used to run 6:00-6:20 mile runs>used to run 3 miles a day for 5 days a week>30 years old now>lifts are great>my runs are in the toilet>mile runs are 7:00 pretty much >fatiguing way more easier during a run>don’t even want to run anymore just using the elliptical and stair machine these days for cardio It hasn’t been this over than ever before, I used to be the best runner ever, I was fast af boy, now I can’t run a quarter mile without gassing out. It hurts and I hate getting old
>>77464485I'm188cm (6' 2")215 lbsathleticmalewide feethigh archesruns/jogs on the balls of my feet (I don't let my heels touch the ground)long-distanceI hear "shoe technology is amazing!" So, what shoe supports my run style?
>>77464705Sounds like you're just trying to run too fast. Three miles a day, five days a week is only 15 miles. That's very low weekly mileage for a runner. I used to sort of be the same way and thought I was failing if I couldn't average at least a 7min/mile during a 6-8 mile run. Slow down and build up more volume before trying to get consistently fast again. If you aim for heart rate zone 2 it will feel very slow at first, but do it for like 6-8 weeks and you will start to notice you have built significantly more endurance. Early 30s is not old in running terms. Many peak at that time. You definitely need to be more careful not to get injured overtraining, though.
>>77464736I'd recommend going to to a decent running shoe store and having them figure out your proper shoe style and gait. Will be more accurate than anything we can tell you here.
>>77464517gega few times I've ran races that are a mix of road and hill and I never feel like I'm wearing the right shoes no matter what I do. Routes plotted by a psychopath- run miles on a flat road to reach the hill.
I have run more this last year than last but I am slower. I have reduced intensity to increase volume. Should I switch back or will this lead to long term gains?
>>77464874>am slowertoo vague. Are you getting slower in races or just in your normal running?Would be helpful to know what your running schedule looks like and how it's changed.
>>77464878Last year I averaged 20km per week but had a few injuries. When I was fit I trained HARDThis year I average 30km per week consistently but with less hard workouts. Then I am in the gym 4 or 5 days doing a lot of cross training. same as last year. Here is every run I did in October last year. It looks ridiculous because there are only 3 easy runs in the whole month but it works. See I only run every second day so I always have time to recover. I was way fitter last year. I would like to switch back to that training but the injury risk is high.
>>77464485any shoes you recommend under 100 eurodollars? I want to run but it destroys my knees
>>77464936You will always find a nice $150 pair on sale somewhere. I just buy whatever the best deal is. Just google a few reviews to make sure they're decent quality.
>>77464898My opinion: get rid of almost all of the speedwork for 6-8 weeks and do nothing but "slow" (zone 2) runs. Maybe do one "fast" day a week but no more. Don't focus too much on the distance covered during these slower runs. Make it more about time and go for at least 45 minutes each session (more like an hour plus if you are fit enough). It will be boring at first but give it a few weeks and you absolutely will get endurance gains. If your normal hardish pace is 6 mins/mile, slow down to like 8 mins/mile, or whatever keeps you in zone 2 for heart rate. Again, it will feel painfully slow at first, but trust that over time you will be able to accumulate much more volume.I'm not a coach or anything, but I have run many marathons (PR is 3:20, not bad for a bigger dude) and a couple ultramarathons (100 miles each), so this is just my experience with improving my own running. It takes many months of consistent effort and no one single workout is all that important. It's more about running often.
>>77464898>out of 15 runs you have 3 easy>it works<i'm getting slowerDefinitely it seems to work.
Doing this in the heat and humidity after 30min bike and pull day is torturous
Any advice to roon for someone with very bad knees? Like I ran in the treadmill for 20 mins once and the knee pain lasted for around a week, that kind of level
>>77465232well I have a 5k race next month so I will be ramping up the speedwork now. Ideally I would build up the mileage over a few months of slow runs but I just get injured with higher mileage even with slow pace. The idea of all the cross training is to directly replace the easy runs, then just do all the normal speed sessions from a 5k/10k plan. What I have done this year is higher mileage but nowhere near high enough to make good gains, and dropped the hard sessions which give mega gains. Now that I type it out it's fucking obvious why I have got slower. >>77465308bad reading comprehension
>>77465405you're fine ya big baby
>>77465409Physical therapy if you can afford it. They should show you exercises to strengthen your knees. If not, look up some youtube videos on strengthening your knees. Then get running shoes that are appropriate for your foot shape (a running shoe store should be able to help you with this). Then, slowly ease into easy runs. Discomfort is expected but pain/injury means you are pushing too hard. Running on trails or a track is easier on your joints/feet than cement, so if that's possible try that.
>>77465416If you're getting injured with higher mileage then my first guess is maybe you are ramping up too fast. It's a slow and annoying process but if you go from, say 20 miles a week to 30 miles in one week, that's a big jump. 150% of the previous weekly mileage. Most plans recommend 10% or so per week, and even then you would drop back a bit every 3rd or 4th week. So, for example, if you start at 20 miles in Week 1, Week 2 is 22 miles, then Week 3 is 24-25 miles, then Week 4 would drop back a bit (say 20 miles again, doesn't have to be perfect). So, you just keep slowly adding about 10% per week. Takes a while, but the body needs to adapt to the new stresses of running further if you want to avoid injury. I was having terrible IT band issues when I first started training for an ultra, but after giving myself time to heal (two months of no running at all) and then slowly ramping up as described, I was getting consistently stronger and haven't had a serious injury or lingering issue since.
I am traveling for work and it’s so hot out I can’t do my interval workout so I did my 12 miles at the Planet Fitness on the treadmill and several people looked at me like a freak running 6 minute miles on the treadmill
i've been consistently showing up to a run club for 2 months now when do i get my mandated cardiobunny gf
>>77465732gotta get a neck tattoo, sweaty
>>77465688Mirin'
>>77465688L U N KUNK
My new running shoes rub my ankle :^(
>>77465688>12*1.609km @ 16km/hVehemently based. >picrel Me in the corner forgiving you for being a lanky faggot
198.26 KM so far in August,297.93 KM in July.I hate myself. Should I go full Goggins in also start running at 5 AM and go to gym 7 times a week?
i can't figure out why 1 or both of my feet go numb about 30-35 minutes into my runsso far I've got new shoes that are wide that don't stop it and lacing it different waysthe numbness goes away quick if i take my shoe off and shake it out (15 seconds maybe)what the fuck is it
>>77466091tight laces
>>77465732i ran into the one in my city by accident and scoped that they only attractive women was ~30 years old minimum that was enough to put me off it forever
>>77464936I've had decent experience with chinkshit.
>three weeks to marathon>still recovering from antibiotics>can't even run a half marathonSave me, Cardioman!
>>77466095>~30 years old minimumfuck yeah where do I sign up?
Been feeling like my watch's heart rate sensor has been acting up (or down, rather).Do you think I can trust it, based on this chart?
>>77466702Lap chart. Cadence was 159 spm average and within 156~162 all the time, too.
>>77466702you should be able to tell yourself. if it's going up and down with no change in effort then it's probably wrong
I have stopped running distances over 16km.My hemoglobin has dropped steadily over the years, taking iron supplemts did not help.Kidneys might be a problem, very likely.
>>77467046how do kidneys hinder you?mine are kind of shit from abusing drugs/drinking when i was younger borderline CKD stage 3 here
>>77466702i'm suspecting my instinct 2 might not be accurate if i'm very sweaty as well, so i've decied to get a hr monitor and not think about it
what's a good distance to plateau on for continued cardiovascular benefit? i've started running 3 months ago and ramped up my weekly distance quite well, just went up from 20km last week to 23 km this week. is a 25-28 km split between two runs (one moderate, one hard) a good idea? i don't care for marathon distances, just want the cardio benefits without losing muscle gains but reaping the hard cock rewards
>>77467183I think 3 runs would be better than two even if you keep the distance the same. If you're doing 28km you could do 12,8,8 with one of the 8s being a harder run. Or even do 14 or 15 if you want to keep a long run. Then intervals one of the other days where the volume is lower but obviously the intensity is higher. Something like 8x400 with a 1k warm up, 1k cool down is only 5k of running but a good workout.
>>77464517utter state of modern millenial rooners
>>77466903I mean, going up and down is change of effort, and the pace is kinda all over the place. Sometimes when I stop running I start a walk on the watch to get a timer and heart rate on it, and check my pulse manually to see if it fits, it mostly has so far but ofc it's not measured during effort and it's kinda hard to measure anyway, especially at like 30-40 beats in 15 seconds.>>77467175Yeah, bit out of my budget. Was more wondering if I'd need to rma the watch.
>>77467130Kidneys are vital for red blood cell production.This is why people with kidney disease get on EPO to increase their hemogoblin.
>>77467480garmin's hr monitor is like $80 in the states.
>>77467567I got a chinky one on amazon for 25. it works fine
Do you think the average person who is getting into running doesn’t know how to push themselves? I see people online talking about how they think a 10 minute mile is fast and they don’t believe someone who says they ran like a 29 minute 5K could possibly be a beginner who just started running this year. It’s genuinely baffling to me. You should be able to run-walk that within your first like three weeks of rooning
>>77468030>Do you think the average person who is getting into running doesn’t know how to push themselves?Yes, C25K should just be one day.
>be me>7 years of sprinting experience>see running thread on 4chan>it's distanceevery timewhy is sprinting so unpopular?
>>77468225Maybe try sharing details about your sprint workout today or collegiate experience instead of crying online with your tranime.
>>77468030I think the idea is to achieve it without pushing yourself that hard.You're not going to the Olympics or anything, C25K is done for health benefits.
why aren't you training to qualify for the Boston Marathon
>>77468030my fastest 5k is 26:21 and i started running 3 months ago. i think it's not that they don't know, they think it's excessive. i've spoken to people who expressed interested in running but said that not stopping for walking pauses or grinding it out is too much/not fun.
>>77468030I'm disgustingly slow. Every time I attempt to add speed training I feel like I'm on the verge of an injury. I'm trying to very slowly add overall volume but that too seems to be petering on being too much.I'm just not built for it, but I still do it slowly because I want to know for sure that if I can/can't do it.
>>77468030It depends so much on where you're starting from. Big difference between some fat cunt who never done any exercise and some lean cunt coming from another sport but just never done any specific running training.Also really matters if you used to be fit as a kid. You will regain fitness easily. If you were unfit your whole life and now suddenly unc wants to get fit, well it's gonna be a struggle.
>>77468380im waiting till im 40 so its slightly easier
My new found hobby of rooning is slowly getting in the way of my old habbit that is smoking.
>>77468239Not him but training solo today as others are competing. 3x60m max effort (full recovery) or the old 150m+50m, 2-3 sets? Perhaps I will just be lazy (lazier) and do block practice. Late season so needs to be quick.Sprint training very different to rooning, takes a while to sink in for those moving down. More can be very counterproductive.
been running for bit over a month and plateaued at 4 min run, 1 min walk cycle. my running speed is ~13km/h. when can i expect to be able to run continuously ?no i refuse to do some boring as shit dumb looking as hell sissy zone 2 "jog"
>>77468804Have fun exloding your legs while I enjoy cruising at 10km/h for however long I feel like
>>77468804you're a sissy if you have to stop every 4 minutes. just slow down to like 10-11km per hour, it won't be zone 2 looking at your heart rate. it's not rocket science, just run ffs
>>77468645just identify as non binary it is identical to womens qual time
>>77468380I am going to do it this year in my second maratroon ever. Already Crushing 20 mile runs with 5 miles at race pace three months from race day in summer humidity and it isn’t even hard. Going for 2:47:59 or else
>>77468804>plateaued at 4 min run, 1 min walkwhat does this even mean? do something different then. different paces. different distance. this is nonsense.
>>77468808>>77468810ok i'l try 10km/h unless it looks too retarded >>77468877means i could increase proportion of running to walking for first 3 weeks but after that it's been same and uncomfortable at the end
>>77468278>>77468634For your average sedentary American the c25k is about avoiding injury from overuse or pushing too hard. It's somewhat correct it should feel almost too easy at first because you have to fortify your tendons and bones since those lag way behind your cardiovascular fitnessI started myself and found it boring initially until I shit my legs up pretty good then took a break and got back into it slowing down to finish the program properly, I'm moving towards 10K now and beyond before doing any speed
>>77469039c25k is for fat people
>>77469079Fatties are probably at lower risk from hurting themselves than lanklets since fatties legs have to lug around weight all day anyway
Saw six buns today
>>77469085if they lugged their weight around all day they wouldn't be fat now would they
rest day today3 x 2k tomorrow
what's your shoe for full marathons? looking for suggestions
Demolished a workout and then demolished a burrito
hi whats a good running belt to hold a soft flask, phone, keys, etc? Been looking at pic rel, anyone have experience with it?
>>77469767tehe prison wallet
>>77469576If you want carbon then adios pro or alphafly denpending what feels better. I found the vaporfly too uncomfortable for a full.If its your first or you arnt used to running in carbon shoes then evo sl or megablast. You wont run any slower in these unless you are approaching 3 hours.>>77469767naked running belt has been good for me, dont use it to hold a phone though. No zip pocket though.
>>77469767camelbak sells dildos?
>>77469794>cameltoe sells belts?
220 KM so far in August. 30 KM long run this weekend.32 KM long run next weekend.Ending this month with at least 320 KM.
garn TRY first fast reps tomorrow (hopefully) first time in possibly couple months, havent been countingjust garn see if the anklestein likes itmahbe just handful of 200m not super hard
saw some lanklet foid running in the same direction on the opposite sidewalk across the road. for some reason my hatred for foids motivated me to mog the cunt, and finally obtained my first sub-10 minute mile as a fat cunt (5'8 240 lbs)as jeb would say, please clap.
>>77470159We're the same height so I approve of this moggeningHere's to many more
nicotine puches, yay or nay? picked up smoking in residence at a psychiatric hospital back in december 2025 but abandoned it shortly after.picked up zyns recently and they're bretty gud, only using a 2-4 pouches during my sedentary shift but noticed my RHR jump from 50-60 to 70-80.any of ya cunts with experience of 'em?>>77470329thank you anon, i wish you the same.
>>77470389wrong image fuck
realized i'm overpronating with my right foot and it's giving me moderate pain. i'm taking a break until it heals but i think i need to change my shoes. i run in hoka mafate speed 2s and i like them a lot because of the wide toebox but it looks like i need a pair specifically for overpronation. any suggestions?
>>77469788Alphafly is better than Vaporfly for marathons but Nike are generally accepted to have fallen behind the pack when it comes to supershoes. but if you're not sub 3 it won't make much of a difference. I'd go for a slower shoe with more cushioning to be honest.
>>77469340good legs after a rest daynot always the case
>Started cutting 2 months ago>Can run 8km really slow>Can't run without HR going over 170Should I just keep pushing it like this or is walk/run legit the way to go to improve HR ? It's just so fucking boring to take breaks to walk.
>>77470712what's wrong with hr going over 170? just run and only stop if you feel like you're about to die. if you go hard, make sure to rest well and eat properly
>>77468634Exactly right. I started running in my 40's after 20 odd years of drink/drugs/cigs. But I had always stayed pretty lean and working hard, manual work had kept a decent level of fitness on my body. I could get motoring pretty quickly right from the get-go.I've got plenty of mates that'd struggle to walk 5k in one stint at the moment. For them running a 5k would be a huge fucking multi-month endeavor
>>77464485Minimum run time/distance before shitting yourself on the street is socially acceptable?Like, a 5k probably isn't enough to get away with it, right? 10k maybe? Half marathon?
>>77466066Biglenny needs 2 b made into a magic card
Has anyone here ever tried to ask out a girl from their rooning club? How did it go?
>>77471119the one near me is a sausage fest so no
First cooler, less humid day in months... I felt like I was fucking flying while running.
>>77471138eastern nc has been a nightmare this summer fall can't come soon enough
>>77468030I believe there are slow people but you also see plenty who have an easy pace of 11:45 but their 5k pace is 11:15I'm convinced those people just don't know what racing 5k is supposed to feel like
>>7747126212:30 is my easy pace and i have no idea what my 5k race is supposed to feel likestarted ~2 months ago and im a boomer run ~15 miles a weekthink im going to just try to run it under 30 minutes
>>77471377It shouldn't "hurt" but your body should pretty much be yelling at you to stop for most of the race.
Reached a 60 on Garmin VO2 max after my workout yesterday. I’ve arrived.
>>77471521NiceI got kicked back down to a 49
>>77471521gzSlowly inching towards 52 myself. Never thought I'd get it that high tbf.
>>77471521gz anon, fat cunt 'ere
>>77471873>lose half your bodyweight>suddenly have 88 vo2 maxwhy wouldn't this work
>>77471889just do ozempic like a normal person
What's a good smartwatch to record my runs? I'm on a budget <100$ CAD
>>77471928>CADI ain't helping a jeet
>>77471262ive had diss thought before
did first speed reps today in couple monthonly did ~100~150200337.5337.5ankl litte bit achey aftermay try few 300 reps again mondyay. just wanna start doing a few reps regularly now, not full sessionsi didnt expect it to feel as hard as it did. took the first 3 reps to actually feel comfortable wiv the pace. defo felt like a shock to the system coz could feel in lungs after even though like a normal session would be like 3.5-4.5 time that volume
Im clean and pressin' and squatting monday wednesday friday, can i run tuesday thursday saturday?
>>77472246only if you're running for rugby
>>77472247Nuh uh
>>77470389God i really wish that was me. I really, really do. Fuck brahs....
Hadn't done a run so long in a while due to illnesses, injuries, holidays. Felt good.
Why does it take a long time to see significant gains in running? Aren't we designed for long distance running
i injured my calf tearing a tendon or something, but now it feels okay. but i am scared if i try jogging it will damage it again. how do you know when its healed enough? i really want to jog but i am scared of setting myself back another few weeks
>>77473027your parents probably designed you to sit around watching tv eating cheap garbage from walmart
>>77473104I had cancer as a teenager and now I have long term side effects due to chemo and radiotherapy
Wtf lol
Doing couch to 5k in the OP and just finished my first 25 minute run. It's pretty gay bros.
>>7747321225 min 5k is a decent time Bet you'd get a faster time in a race
>>77473228I'd let her give me the house tour.
Anybody else here going to rip a maratroon in Indianapolis this year? It’s going to be a huge race. Like 17,000 people
Im such a weak bitch when it comes to heat and humidity
>>77473553>new york>heat and humidity
>had shits diarrhea again during the runLucky for me I run in a suburb with villages and artificial forests. Ran to the closest hidden spot and sharted.Learnt from my first time over half a year ago where I ruined my underwear and shorts.Gut issues are real and not fixable. Most of the time I get away with it, but sometimes sudden small stomach cramps and I know I won't make it back home before releasing the pressure.
>>77471889>>77471909nah.i'm a fucking beaner and shit's quite pricey here. it's pretty neat seeing increased availability over time and although i could opt for black market stuff, it feels cheaty in general.i'll stick to 40-mile weeks and deficits for nao :3c
Today i ran 3.8km after taking a month and half off.Now my left knee and right hip hurt again.It's over i quit forever, goodbye /roon/, thanks for the laffs.
>>77471377by kilometer 2 you should think there's no way you can keep up this pace for another kilometer
>>77473027>Aren't we designed for long distance runningWe're designed to swim actually.>>77471909What kind of goy pays jews to NOT eat lmao
Isometric calf holds have really improved my achilles. It's been years since I felt this good. I'm so fucking back.
>>77473852>What kind of goy pays jews to NOT eat lmaoeating is annoyingcooking, cleaning, etcimagine taking a pill and getting perfect macros
I started getting pain in my shins on my left legs on a short run two days ago. As it was a short run I didn't think much of it and simply pushed through. Afterwards and yesterday it didn't feel especially bad. Today when I tried to do a long run I immediately felt the pain come back and for the sake of not injuring it further I aborted the run early. After being injury free for over a year it really sucks. I'm not even sure how it happened, or how long I should be resting the leg for...
>>77468030First month of running should be a sub 25' 5k.If not just quit, running aint for you.It's like manlets trying to play basketball.
>>77473885i ran a 19:30 when i was 20 with no real training took it back up 20 years later and im exceptionally slow now5 miles today at 12:30
>>77468474Nice e-stating faggot.Yeah i just started running two weeks ago and did a sub 3 marathon.
>>7747389018+ website
>>77464485Currently running 7kmHow feasible is it to run a marathon in under 5h in 2 months?
>>774739095h is slow. you could do 5 hours even if you have to walk a large chunk of it. With a solid 2 months of training you could do it easily. Try to run 10k regularly and build a long up to 20k. You don't really have time to do much more than that
>>77473890
>>77474003>>77473890do you think it's impossible because it took you much longer to achieve those numbers or because you still haven't?
>vo2max hit 55 todayWE ARE SO BACK
>>77474009Nah i ran a 6h 100k after 2 months of running.
>>77474067seething not good for your health mate
