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: >>77464485
Humans were meant to sprint not long run distances over an extended period of time. Wrestlers and sprint runners look aesthetically better than marathon runners, are stronger and live longer. Name a single benefit to being a long distance runner?
>>77481515Humans were meant to run long distances. It's how we chased down antelope and whatever. They can run fast, but they tire out. A fit human can just follow until they collapse from exhaustion, and then eat them.
>>77481515look up the function of the plantar fascia, achilles, and calf muscle and how they work together when running. You will quickly see we evolves specifically for steady state running
Grabbed another workout by the horns and forced it into submission
>>77481515running makes me feel good and is the easiest sport to brutally mog other people at.Also most long distance (5k, 10k) runners look fine, it's only when you get up to pro marathon or ultramarathon does it become advantageous to become a skeleton.
>>77481515Wrong take.The correct take is that humans where never meat to jog on hard surfaces such as asphalt or concrete. But we do have a gazillion being put into making running shoes that is ultra springy and ultra absorbent, so the catch can be halted but not cured.
Ran 8.5 miles. Some dude in his truck at a stop sign looked over his shoulder at me dramatically. I was on a sidewalk across the street so he must be gay for me.
Running inflames my acid reflux :(
i want to roon so bad bros. i have ptsd from tearing my calf. it feels fine but i dont know if i can push it. its felt fine in the past then tore after 5 minutes
>>77481747What about swimming/cycling for now?
I want to do 2 x 5k at about 30 seconds slower per km than my race pace. What should the recovery between them be? I thinking 3 minutes.
bros how long did it take you to go from 25 min 5k to 20 min 5k
>>77481765just doesnt feel the same to me
>>77481747I tore my calf twice on easy runs. Never on any of the 100s of hard runs I've done. Calves are sneaky cunts.
>>77481772It doesn't matter. Knowing how long it took some randomer on the internet won't make a difference to you. Just keep training. You'll get there when you get there.
cop or not? hard to say no at that price
I love treadmill so much is unreal.>same v02>same health benefits>don't fuck your knees
>>77481515I like it, makes me feel good.>>77481780NTA but sometimes I'm just wondering if I couldn't get there faster (hah) with better training or different, or something.
>>77481834As long as you are following some sort of structured plan and not doing random shit then you will be fine.
At what point in my running journey would it be a good idea to stop running just MWF and throw in some other days too? I can run a 5k in 30mins and am working up to 10k (I ran 3.6 miles this morning).
>>77481718I used to have a similar problem. What worked for me is identifying the trigger foods. Like tomatoes or too much jam can already trigger it sometimes but if I go running then they are definitely going to shake up things. Also artificial sweeteners are a no go for me, so I switched to salt tablets instead of electrolyte drinking powders. Also you could be bloated which pushes your stomach and then running shakes it up. So I'd try experimenting with food and the timing of the food.Good luck, anon!
>>77481845Yeah I mean I'm doing the same every week basically, aiming for three easy runs (two with some strides at the end) with a bit of very easy jogging in the evenings, one intervals session, one long run. 80% easy/20% hard, ig.
>>77481921sounds good manyagmi
>>77481772>>77481834I started running years ago then gave up and only started again this year, so take this with a grain of salt. (I was much slower when I gave up than I am now though) About 3 months ago I could run a 5k in 23 minutes and now I can run one in just over 20. It's been a much faster progression than I was expecting. Get your weekly mileage to something semi-respectable (I've been running about 40km a week, nothing crazy), run further than 5k, run up hills, do some speed work, maybe lose a little weight if you can bear to, and you'll be there quicker than you would expect.
>>77481515i get to look like a starved twink :333
>>77481846MFW?Boring advice is to increase the distance you run by 10% weekly if you're feeling ok, and then stall or have an easier week every 4 weeks or so. If you can run a 5k in 30 minutes then you're probably already able to run a 10k, just go slower.
>>77481771I’d run at least a mile or 2K between them about 60 seconds slower
>>77481525You mean Africans. No one ran down antelopes or whatever in the harsh winter forests of Europe, get real. Short bursts of energy were used to murder all the mammoths, sable tigers and rhinos in Europe, not long distance running. Which is why you still have all the big animals in Africa, but no one left in Europe. It is the biggest cope that the white man is evolved for long distance running, he is not, that is never how he caught his animals and thank God for that. Now sure, go for a jog if you want, but don´t kid yourself that it is particular natural or healthy than any other exercise if you are a white man. Probably sprinting would be more natural, even though sprinting with a spear would probably be even more natural still.
>>77482162Northern Europeans are some of the best distance runners in the world
>>77482177Because they are good at everything, doesn´t change the fact that Africans dominate running for a reason and the white man doesn´t even though they have better facilities for training. Also doesn´t change the fact long distance running was not used in Europe to catch prey. You have got to stop with the fucking cope, put the cope down and jog away from it.
Why do I feel far more horny the next day after running compared to lifting?
>>77482205idk but i noticed i'm jacking off up to 4 times per day after bumping up my mileage
>>77481562what does a good 5k / 10k runner body look like?
>>77482431a rugby flanker
>>77481525No, humans walked to follow prey for miles. When the prey ran, the humans would run after them (the prey would usually win this), and then the humans would start walking again. Eventually, the prey wouldn't have enough energy to out-sprint the humans and would either fight back or collapse
>>77482434not bad from google images. i am skinny asf rn. can i actually end up looking like that while still improving my 5k and 10k times?
does anyone have the asics megablast? good shoe?
>>77482441yesimo, getting sub 20 5k you will generally need to sacrifice some muscle mass
>>77482205For me it's usually right after. Like during the last few kilometers the thought of pussy hangs before me like a carrot on a stick then lit it out under the shower.
>>77481515Even if this were true (I don't think it is, but let's say for the sake of argument it is), I would still continue running mid/long distance because of its usefulness for weight loss and how good it makes me feel.
didn't run this morning because it was too cold, feels bad. but maybe the rest is warranted - my right foot is pronating bad and hurts pretty seriously after every run. has anyone seen an orthopedist for anti-pronation insoles?
>>77482448Depends how big you are talking. Plenty of guys running sub 20 and weighing 80kgYou definitely don't need to be skelly Ethiopian to run reasonably fast
>last run b4 marathon>do a hard 10km and nail PBWARM UP? LIGHT RUN? THIS IS NO TIME FOR WARMING UP, ALL OR NOTHING BABY
>>77482643just rest for like 3 or more days. Good chance your bad form is just some minor injury or tiredness.
>>77482764tried that, not it. i'm pretty sure i'm pronating because the sole on the inner left side of my right shoe is clearly more worn
UTMB race thread:>>157493024>>157493024
>>77482861Nvm, here:>>>157493024
>>77482861>>77482863fuck it, its over on /sp/
>>77482863thanks for this anon, will watchalso>>>/sp/>>157493024if this doesn't work it will be extremely embarrassing.
>>77482868>>>/sp/157493024
im getting worse at running after 2 months
>>77482967Probably just need to make your knees and ankles stronger. There are a lot of stretches you can do with your ankles to improve range of motion.
>>7748274887 kilo minimum
>>77481816bought these. they seem kinda cheap tbqh. would not be happy if I paid 150 for them. might just wear them in the gym
>>77482643Run more on uneven surfaces if you can. Your imbalances arent accentuated as much and cause you let issues as when you run on road and do the same repetative movements over and over.
