Relay EditionAdvice 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.pnghttps://i.imgur.com/qNJIy.png>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: >>77496958
>>77512585>/run/ /troon/ - Running General
>>77512585>/run/ /roon/
Whenever I need a burst of energy, I visualize myself beating up cyclists
What’s a good introduction to sprinting? I have a 5k background of going a couple easy runs and then 3 workouts per week: a long run, 200m or 400m repeats, and alternate between 1k repeats and continuous threshold run. I have plateaued 5k time and want something different so thought I would work on my 100-400m times.
good run todaywe're back
>>77512745look up feed the cats
>>77512745>>77512752this channel is good https://youtu.be/hkFjdw9M14U
Victory lap time for my old frens on /roon/. Stepped away from the thread since my 3:18:17 Philly marathon in November/19:40 5k in December. Both ran at around 225lbsSuccessfully cut weight down to about 208-210. Ran my first ever sub19 today. 31 y/o, previous PB was 19:38 in high school 14 years ago. Big day today frens
>>77512815big man rumbling
Another week done. Added 1 mile over last week. Only a 4% increase though, so going to increase that to 1.3 next week I think for 5%. Garmin said VO2 max was back up to 52 again, so at least that's coming back. Legs still fucking hurt all the time, but whatever. Yesterday, I did a gravel trail so it was a bit slower.Today I saw 1 heron, some salmon, and a bunch of geese.
>>77512748>>77512815some proper running
>just realized i became a runner because I was obsessed with an asian runner lady who posts her after-run feet on XWhat made you get into running, anons?
Going slow and steady was good while it lasted but improvement stopped. Started alternating sprints with the usual 5k. Now I'm thinking if I should roon just 3000 m instead or maybe 5k can be the long roon or idk. Why would I ever roon more? My friend ChatGPT said you can actually ruin your muscle fibers with long roons.15:54 3000 today with still a bit left in the tank. Lots of people in the park, runners, dog walkers, and two kinda homeless blasting music and a group of teen girls, some not even gypsy, dancing to it. Small French guy in the callisthenics park who was there last time, was looking that he only does a few explosive reps but I think that's just because he's very light and that's all he can do.Seems like this is the day girls go out, some cuties on the tram too, one kept looking at me and got off next to me, but I tried looking away, I'm not worthy.
>>77512975>What made you get into running, anons?One night I ve come to the realization that if 5 feral niggers ganged up on me I wouldnt be able to run away from them, so my goal is to finish a cooper run or a 5km at speznaz levels, which is slightly above 1 km per 4 minute - it's not elite athlete level so I can do. Sadly my joints and knees and random tendons hurt after running.
>>77512975sports
>>77512975Company I used to work for sponsored a 5K and we could enter for free. So I started running to do it. That was like 15 years ago.
>>77512975sauce?>What made you get into running, anons?i've always been and told that i was nonathletic, so i just thought i'd work on myself in that area. my goal is to finish a 5k marathon in January. currently on my fourth week of running, and i'm getting better and enjoying it
>>77512975I didn't wanna be fat. I was approaching the overweight BMI category for the first time in my life, thought fuck that, started running.
>>77512598>carbon plated shoesWoah she must be really good at running
I got into running because I was tired of coping that it's secretly bad for you, or that you can "do cardio with no running" or whatever and decided to just do the obvious thing.
>running on a running/cycling track around a golf course>keeps seeing the same guy running opposite of me were both on a long run>next time he sees me he gives a big cheer >go run somewhere else
>>77512598Goddamn she is hot>>77513061Ooooh big runner here guise!!!
>>77512975leg power>>77512976i do the 3k more often than the 5k that took longer anyway. non-runner
>>77512975Because I have (had) a fucked-up ankle that made running impossible, and I love doing impossible things.
Which of these marathons do you think would be faster>#1>first half flat, second half 1000' drop on a consistent -1.5% grade>packed dirt and gravel>1-2 inches rain the night before, steady rain and low 40s during the race>couple hundred finishers, pacers, other runners around my pace>#2>entire course almost perfectly flat>all on paved roads>high 50s, light rain>smaller race, no pacers, probably have to mostly run alone
shins hurt for the first 3 miles and then feel fine. do I need to be concerned here?
>>77513030i think it's @keukintore on x
>>77512976>5k>long runwtf am I reading
Absolute shit run this morning. Went easy and still came out tired, and my legs hurt. I guess that's what I get for having been ill and missed a few runs.
In your opinion, what are arm sleeves good for?
i've decided to stop being fat so that i can finally be good at running again
>>77513326cold when you start, but warm later
>>77512585>Once you can comfortably roon 6 miles/10kMe soon
>>77513375gambate. wgmi
>>77513427I understand the second part but what's the first part mean
>>77513458do your best
>>77513467
>>77513427ching chong bing bong ngmi
>>77513181Yes you live in New York
I just found out I can run way faster than normal and for a long time if I mouth breath really really fast. I don't know how to describe it but it's fast deep breaths and makes me look as if I was drowning outside of water but all the excertion I feel from running disappears.Is it recommended to do this or could I get a heart attack or something? I start gasping for air horribly when I stop doing itI wanted to participate in a 5km race and was thinking about using this "trick" for the last 2 km.
>>77512745>>77512752>>77512772Ok thanks
>>77513533It only works if you completely hold your breath for the first km.
>>77513533this will make you run slower while also looking like a spastic. try it and see
>>77513533How fast is "really really fast"? Like one breath in and out every step?
>>77512975Disgust at being unable to run a short distance, then saw my crush could do a HM in a bit over 1:50, never saw her again, now honing in on 1:30 HMs and not looking back
>>77513369Same, bro. I had a groin hernia that I finally got fixed and I gained a lot of weight from not being able to exercise normally. I can really feel that extra stress on my knees.
>>77513500I’m not a fan of NYC, but going for a run in the country fucking sucks unless you live near a nice trail or something. At least in the suburbs, I can just step outside my front door and run on endless well maintained sidewalks.
>>77513533i dont know about your mouth breathing technique but pure nostril breathing will give you more stamina.
>>77513181Mamdani allows running?
I have reasons to suspect that my rain proof running jacket is not as rain proof as I was led to believe.
>>77514474Cringe boomer tier humor.
>was fat a year ago>could jog just fine without having to worry about taking my morning shit >fast forward to now>have to wait like an hour or two for my morning shit to happen so I can jog without worrying about suddenly having to poop 14 km into my run ruining the whole thingI guess losing weight does have its downsides or something
>>77514643>he doesn't go for a colonic irrigation before ever runngmi
never ceases to surprise me how terrible cole hocker is at running lol that ultimate athletics 1500m event todaystarts at back, works way all the way to front round outside, just sits passively on rail letting everyone pass you so you are near the back again .... what a waste of fucking energy. hes a moron. then just stayed at that back part so he had to kick from terrible positionhes such a terrible fucking runner regardless how fit he is or how good he can sprint
Totally demolished a roon today and even had to slow down at the end because I was trying not to allow the painful diarrhea to explode from mile 18 on
>>77515278Very nice
>>77515278Go post on that subreddit for begginnerrunner and say that's your second run ever and ask if it's good
What shorts do u guys wear
>>77515691basketball shorts
>>77515691
>>77515691lifting: zoot sports 2" or silkiesrunning: lululemon fast and free
>>77514581maybe it's rain proof but it makes you sweat so much that you get wet anyway
>>77515698lol
>>77514581Is it even a water proof jacket? Water resistant is not the same as water proof.
can we breed them to create the ultimate runner?
today I rooned
>>77515278>dem calories>dat heart ratenice :)
>>77515894Wtf same>10km>49:30>108mTried that protein Barilla pasta instead of the usual thin one prior which may have hurt my stomach
8k alternating pace for no reason other than it's less boring
After 4 weeks of running, I can run 2 miles. I had to stay at 1.5 miles for a bit longer due to my leg feeling pulled. Following the firefighter training guide and it helped me pass the physical assessment test because in a span of 4 weeks, my max heart rate during the test went from 200 to 185. Looking forwards to seeing more progress
>>77515769lulu shorts are 100 bucks where I live. Are they worth it? How do you like em? Kinda wrestling with myself here... cheers
>>77514581>Want to wear my rain jacket on my run>Still hot as shit hereIf I'm going to get wet, might as well do it at a lower temperature.
>>77515807https://www.rei.com/product/249537/rei-co-op-swiftland-windshell-running-jacket-mens>Durable water repellent (DWR) made without PFAS helps moisture bead up on the surfaceSo... is it or isn't it? It's ambiguous. I wore it last winter and it seemed to do better, maybe the effect wore off... I have another rain jacket for hiking that I can wear, but it's not as lightweight.It's not a huge deal, just annoying.
how would you start doing cardio if your so busted that doing 3 minutes on a bike eg feels like you're colapsing?
>>77516268No it's definitely not meant to be nor advertised as waterproof. Anytime they say water repellent you can just ignore it. At best it will keep out very light rain for a few minutes but not sustained rain and definitely not heavy rain.
>>77516272set the bike to the lowest level and go easy. take a break if needed. do any other exercise you can even if it's just some walking.
>>77516297ThanksIt wasn't that cold, so I would have just run shirtless but my back acne is so bad lately
>ill>eventually go for dumb jog when it passes>heartrate 10bpm higher than a month agoIs it all over for me?
How do you guys find the motivation/strength to run everyday or close to everyday. I consider myself to be pretty good (sub 20 5k, sub 45 10km) and active but I just can't commit myself to run more than twice a week.
>>77516382It’s one of the things I really look forward to after work. Granted I’m nearly 40 so nowadays I’m not aiming for sub 20 5K numbers or anything. I also run outside almost exclusively unless the weather is really bad. Treadmills are definitely boring.
>>77516396Adding to this: It helps that I’m not interested in competitive running or anything. I like it because it helps me stay lean and it’s nice meditative alone time. I don’t own any "speed work" shoes, just big chunky NB 1080 cruisers.
>>77512585been r00ning consistently for about 2 months and have been hitting 16-20 miles a week
>>77512585once you can run 10k??? bro I'm at 5k now and it takes me 27 minutes
>>77516455so you could probably do a 10k in one hour.
How long of consistent training did it take you to run 5km in less than 20 minutes?
>>77513103>>77513224Thanks guys. 28:29 long roon today. Was thinking of switching to sprinting only but that's not bad considering I tried to keep it easy. My day was going quite shit so now I kinda understand those people who say they roon to feel better. Disclaimer I felt shit again afterwards so it's not 100%. Then there were some kind of lowlifes sitting at the callisthenics place, one was on the phone like "yeah we are at the playground", they went away eventually. That's it for today's adventures.
>>77516100it's the only thing i run in the past few years. i like the 5" with liners that have pockets on the sides. they have a few different versions in the fast and free line. i wait until a pair is available on sale and stack it with a 15 or 25% off code. additionally, american express gives me a rebate of $75 every quarter
>>77516268As someone who rides a motorbike every day, I've learned the hard way that it's Gore-Tex or nothing. The other brands act like they're "just as good", but they really aren't.Anyway, if the effect wears off then you can spray it with more DWR. You can sometimes also put it through the dryer on low heat to reactivate it. That's assuming it does actually have some form of waterproofing membrane (EPTFE or similar). But spraying anything with DWR will make it temporarily slightly water-resistant, in fact boomers used to even spray their couches with it.
>>77515891jakob is genetically superior athlete to kerr. doesnt make sense. kerr's ability is exaggerated because he has raced a total of 3 times this season. i genuinely fink jakob could have won championship races he lost in the past the way kerr does if he wanted. he has just refuses to use that kind of tactic against the top guys because he likes to race from the front while kerr doesn't try to do that initially
>>77514581i have a rain jacket i wear for running but it doesnt really stop me getting wet. i wear it wiv nuffink under, a vest at most, because that material irritates my skin a lot less when wet than my running tops i would otherwise wear, that get heavy and rub the skin
>>77516396>>77516404What about the legs. Most of my 5k are Parkruns and my legs feel like shit for the next 3-4 days. Do you just run the pain away to get used to running that frequently?
>>77516900Thanks. I think my hiking jacket actually is gore tex, I'll have to dig it out of my hiking gear and check next time it's raining. It's the PNW, so usually it's not enough rain that I need something like that, but it's gonna happen at some point.
>>77516927Kerr mogs him
>decide to stop being a slob and try to run for the first time in my life>today my shins feel like they are going to explode Why are human bodies so dogshit holy fuck, I'm not even fat.
>>77517209Fix your form
>>77516927Mile WR is infinitely more impressive than the 2 mile WR and other meme distances.
I've finally confirmed that my knee pain is jumper's knee, not runner's knee. Early signs are that the rehab is working, WAGMI!
>>77517209>run for the first time ever>sore the next daywell what the fuck did you expect? If you never lifted a dumbell before your arms would be sore the next day
>>77517209>decide to stop being a slob>Why are human bodies so dogshitabusing it for years will do that
>>77515891They look like they would be into it. Does happen a lot with athletes though. I'm kinda disappointed that Femke Bol didn't marry a South Sudanese runner guy because Bol is a frequent surname there too.
>>77514407Are you retarded or is this bait ?I open my door and theres miles of country roads, rail to trail gravel loops, parks and baseball fields where I can do time trials... And I dont have to worry about getting stabbed to death or robbed.
>>77515691Underarmour 5 inch running shorts or FWD 5 inch with the built in compression drawers
>>77514407cry more city nig
>>77512585white women aren't good at running. ask me how I know.
>>77512857saw a heron on my run this morning and thought of you
>>77518072>t. white woman
havent ran in almost a weekits over
>>77517825In my experience country roads are usually narrow with two lanes and very little room on the shoulders so you’re often shunted off into the grass because there’s a lot of traffic going by. You’re lucky if you have low traffic roads to run on.
>>77518127>lot of traffic>country
>>77518081NiceI saw one today too
>>77518081He's from Seattle; he meant heroin
>>77518171Yes, because there’s usually only one main road.
>>77517287nah im breddy sure they have a ranking system and jakob's 3k record is above kerr's 1 mile record, though im not absolutrly certain but breddy sure thats the case
Week 3 Day 2 of C25k.I'm fine on my breathing but my legs are giving out way too early. I'm reluctant to do my squats today to preserve my body for tomorrow.
the county closed part of my running trail!!!
Calf finally feeling better after a month. I didn't miss many runs but I had to do a lot of easy runs instead of good hard sessions. I will do some intervals tomorrow.
Did some speed training today. 2km warm up, 8x400m sprints with 60-90s rest in between, then 2km cool down. >>77518486>>77518376Keep up the good work, anons. WAGMI
>>77518429My favourite park was closed for the last 4 months, but they finally opened it again.The worst part is that they closed both the winding gravel trail that I used for easy runs AND the straight concrete path that I used for intervals.
Bought my first carbon racing shoes for my next marathon.They seem very unstable compared to my regular shoes.
I ran today
>>77512585whenever i go for a twenty minutes run, my tendons in my feet and my knees hurt. I am not that old yet. I take a sufficianet break each time and i feel like i make zero progress. this way i can only run once a week at most. will it get better or should i just quit running
>>77518706Crazy. They closed part of one of the trails I occasionally run because a drainage culvert underneath collapsed into a sinkhole. Some bicyclist drove into it, because it was kind of hidden by leaves, crashed, and nearly died in the middle of nowhere. It's open again and nice and flat.The one I saw closed today is open again already. I think it was just weed remediation or something. Crisis averted.
Starting hitting the gym last month, trying to get back in cross country shape like I was in high school while also weight lifting. I’m currently on SL while also running 3 miles 3 times a week. Is this an alright routine or should I be doing something different?
>>77518127Here's it's about a car and a half wide, so you've always got space to pass. It's more annoying when a tractor's passing by.At least drivers are good about leaving the not broken concrete parts for pedestrians and bikes, and half driving on the broken stone path sticking out the concrete on the side themselves.Can't wait to go and go to the more trail-y parts again today. Felt good yesterday to run in the dirt.
>>77518976If it's not that bad just keep running every second day. Obviously you will never progress only running once per week. Do low impact cross training like bike or swim or whatever you have access to. Talk to Dr Google and see what he says about strengthening exercises.
>>77512585Hyrox
>>77512585Yo
>>77519368>I’m currently on SLfucked my back on that meme
>>77514474Lots people run in nyc, like a lot. Especially now that running is trendy.
>Started running start of July>Last properly timed 5k PB was 22:30, a month ago>Moved, unable to run as much or on a proper measured route>Don't have a garmin or other fancy techshit so I have no clue what my gains have been like>Buddy brings me by campus gym this morning after class>Front desk bro says track is "probably" 350m, inner/half is "probably" 180>Ok, I'll do 14 full laps and one inner/half lap for 5050m>Push myself cause why not>Finish>18:34>I made anywhere from an legendary PB improvement to a good/decent one, depending on how many laps I miscounted, if any, on top of the deskbro possibly getting the lap distance wrong since it's this unorthodox twisty loopI hate this shit so much bros, I should feel elated but I have no clue how much I actually improved due to my own ineptitude. I'm signing up for my first "official" 5k on the 20th just so I have a goddamn reliable benchmark.
>>77520069Measuring a route is really only like 5min on google maps, but okay, I guess I see your point.Also, a used Garmin FR entry model is like 50 bucks and would save you any trouble measuring or estimating distances. Just saying>18:34Big if true. But mostly not really likely going from 22:30 to 18:30 within weeks or months - even given proper training, imo. I'd think the average joe hobby runner would have to put it in 6months+ to improve PB that much
>>77520106>Measuring a route is really only like 5min on google mapsMyeah, but more that I just wanted to run free and I run at night so i get all turned around and shit. I'll probably establish some proper 5k, 10k, etc routes for myself before I go out running again>But mostly not really likely going from 22:30 to 18:30 within weeksI think it's most realistic to assume I fucked up by two full laps - 700m. Which would put the real time at around 21+ minutes, which is still pretty good for me. Soon I'll know what my real current 5k time is, at least
>>77520122>Soon I'll knowDo it, fren! Report back, too
>>77520106google earth is better
Saw a big heron today, that was about it.
another good one in the booksrest day tomorrow
