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
>>77514581Had good experience with OMM. Been 4-5 years now and still water proof, while also breathable and not wetting out through sweat. Its not even their most water proof and expensive model/fabric if I recall correctly.
>>77520254weirdest animal-related fing i saw on a run was a fox draggin' another fox's dead body out the road, presumably to eatsaw a species of goose had never seen before once but not that excitedanother time? wild deer and badger teice but sadly they were all on walks not runs
oh and i saw a sphinx cat once outside on its own. thats kinda weird imo
>>77520069why don't you go to a proper 400m track?
>>77520391this nigga FAST
>>77520916>nigga
Saw one of those giant gloves vets use to "explore" horses and cows once on a path.A dead cow on her flank that stayed there for like a week.Saw a fawn and an adult deer once.Another deer alone another time, it looked young but not quite a fawn anymore, idk I'm no expert.A fox running from a bush to another, to another.One time I saw a convoy of two jeeps with four soldiers in each and a gendarmerie car in the middle filled with, well, gendarmes, it had some anti-terrorism task force logo painted on the door. idk what the fuck they were doing there, it's a 500 people hamlet. They'd closed off one of the paths out of it. Never saw anything about it in the news.Rabbits or hares or whatever sometimes in the fields.And then of course a lot of cows. Sheep and chicken and ducks and geese depending where I go. Horses if I go on a long run and pass through that one town.Dogs always, someone for a long time was walking the most adorable saarloos wolfdog at the time I ran, but apparently she stopped.Cats always, too, some of them let me pet them.
>>77516382I diversify my sports with cycling, swimming, bouldering, yoga/stretching and calisthenics to keep it more fun and balanced. I would be really bored just running every day.Also makes me really look forward to my 2 runs/week (1 intervals, 1 long run).
>>77521497>cycling, swimming, bouldering, yoga/stretching and calisthenics>sports
15-year lifter, 0-year runner hereBought some new balances and started running today. Pretty sure I did about 15 minutes of HIIT, running and walking alternately. It's so freeing and fun just running around the park! I put my DnB radio on and just roon. Why did nobody tell me about this? Thanks for reading my blog, I hope I am welcome in your community, roonbros
>>77522299welcome to the troonbros
>>77522490>welcome to the runbros
>>77521497phwoar excellent kittingtonshire
>>77513533lelcan you give some times? this is really funny.
>>77516927Kerr fucking rapes that nord freakEmbarassing for le genetic elite
>>77520069Get yourself a cheap garmin (or if that's too dear I'm sure there's some chinese thing that's probably better and costs all of three pounds). You really won't regret it, just having the GPS for distance and speed is so worthwhile. Also heartrate is nice to have. (chest strap niggers fuck off i dont care)
6km is the perfect distance>doesn't turn you into a skelly>still have energy afterwards>can get decent weekly volume>30 mins of work max
>>77522795Pretty much agree. 5-6K is something you can do on a daily basis and not feel worn down.
>>775227955 miler because it translates easy for foreigners (8km). speaking of 5s, 55 pound pl8s are the best for the same reason
>>77522795damn i want to be skeltalmode, guess I need to up my mileage
>>775228881pl8 is 20kg (45lb), and anyone who disagrees is a DYEL.
>>7752289920kg≠45lb
>>775229011pl8 (metric) is 20kg1pl8 (imperial) is 45lb, which equals 44.0925kgBut I'm sure you're still nowhere near a 4pl8 deadlift even with the 3.63kg difference.
>>77522913ban brown>people
>>77522919Okay I obviously meant that 20kg is 44.0925lb rather than the other way around. But what point are you even trying to make here? That you're just SO STRONG that it makes a difference to you?
>>77522899I plate is 25kg. Simple as.
>>77512585can anyone recommend a good pair of half tights? Preferably ones that can hold a phone and gels
>>77522795I think the sweet spot is 7 miles. Can do it in an hour. Good distance. Lets you warm up, cruise for a while, and maybe cool down at the end or push it depending on how you're feeling.
>went on my 10k run after one day of rest>everything is heavy >huffing and puffing, can't regulate my breathing>give up, finish only 7.5 kmThis happens every time, it's been like four years now.
Didn't even get to 150 bpm today.Didn't see any buns or herons, but did see a huge flock of fat geese land at the park next to the trail. Next time I take that route, they'll have shit all over the fucking place.
>>77523828(The quack) James Nestor would say its because you do not breath deeply, and instead just breath with only the upper portion of your lungs. Unironically buy a 37inch party balloon, try to inflate it while trying to make a complete dead bottom exhale via your nose. You will cough like a piece of shit, and inhaling with your mouth is interesting.
>>77516541 (Me)Roons going kinda bad recently. Was inspired by women running 1500m in 4 minutes, I run on a 500 m track so decided to do roon/walk interval laps. 1:45, 2:10, 1:55, at least I got some under 2 minutes but it felt worse than both long roons and sprints, don't do it guys. Today I tried sprinting but I can't do it properly, my legs hurt and I don't know how to run, I just slam my feet into the ground.But it was nice out in the park, guy playing guitar both days. Today I saw this cute girl sitting with big bags, decided to ask her what's up. She was a Ukrainian refugee, said she's waiting for a friend to pick her up, idk if that was true or she just prefers being homeless or going back to Ukraine to me. Conversation was awkward but it's like the first time I spoke to a girl so it's a success. This is the power of rooning!
How to get around choking on phlegm when rooning? I try to nignore it, but it keeps me from properly relaxing into the run. Running 6 months, 22min 5k, not old or obese. Cheers
>>77523919 (You)
>>77515691I run nude like the Greeks intended
>>77520069it's extremely unlikely you dropped from 22:30 to 18:34 in a month bro
>>77519368this has to be ragebait
I've shifted focus primarily on rooning for about 6 weeks now. When I jog 9-10 minute miles at the park, I get passed by fats and women all the time and feel self-conscious. I signed up the actual park run 5k, ran a 22:30, and the five people in front of me out of 160 were all male full blown wirey rooner types and crossfit guys. What gives? Are people just full sending it for a mile?
I hate having asthma
>>77524384>feel self-consciouswhy? you're just out jogging not racing
>Take 3 gels 35-40 mins apart like they suggest>Feel like throwing up after the second oneMy stomach is not built for this shit, I'll stick to water thanks
>>77524411It really sucks, atleast I have it well managed now and haven't had an attack in 6 months. The worst part for me was waking up in the middle of the night completely out of air, it always scares the shit out of me.
>>77520135>>77524289As I suspected I miscounted like a fucking retard. Just ran my new 5k loop (and took a wrong turn, but it still came out to 5km) and logged 22:46 at a moderate effort pace. So, solid improvement, but nothing mythical.There's no way I was off by more than two laps the other day, so I'm starting to think that deskbro didn't know what the fuck he was talking about because even if I ran 4.4k at 18:36 that'd be waaaay too much improvement.I'll try for a new pb in a couple days, and I'll actually do some stretches or warmup or whatever for once in my life.Also yeah, I'll buy some garmin whatever. I shied away from it because when I went to the local running store for my new shoes, I saw some in a case, and the cheapest one I saw was about $300
>>77524384Just do your own training and don't be worrying about other people. Yeah most people do run too fast too often.
>>77524587That sounds like way too much. A good breakfast and one gel per hour should be enough. Or put carb mix in your water.
>>77524665>I'll try for a new pb in a couple daysthis is why people don't improve. you should do some proper training. get on a 5k training plan. do the training and then you will run a big pb in a few weeks time.
Starting to feel better.Same time and average heart rate as on tuesday, but 1,1km more, so that's nice.
track world road races have been on today. 5km. jakob featuring. came second. which is good but i fink he could have won. there was diss annoying fing where he caught up and overtook the leader wiv few hundred meters to go. and i was connvinced he had sealed it. and because of the camera angles of road racing. its extremely difficult to judge the distance between athletes wiv the camera pointing at them head on, so it was really really surprising for me to see the guy overtaken by ingebrigtsen retake the lead, outkicking him in the last hundred coz jakob clearly spent all his energy overtaking him just before. i was shocked. very saddened. more so den when spurs lose which i am used to. more den when gud tennis players lose. hes my favourite athlete. very sad.and yes i fink he coulda won. i fink he started out too slow. stayed back too much.tbf you cant know what coulda happened if he stayed at front. he coulda gassed himself out keeping the pace there too. i am not relly sure. but it just seems to me he spent a lot of energy just trying to get to the front over the course of the race. i fink maybe he would been okay if it werent for fact a bunch of athletes surg d late race before he had gotten to the front. so he had to pick up the pace even more. it might have been easier to stay wiv dem if he was already at the front.
but yeh i fink the staying at back strategy is better in track race where people more reluctant to go hard but fink drafting is less factor in road races so people more likely to go harder at parts. today i fink they pushed it hard at start, resulting in gressier eventually dying.cross country too i fink you get away more wiv staying at back because its harder to surge on cross country courses. they are inherently slow courses and drafting even less of a factor so its more about overall strength and if you are a very strong runner you can be confident that event that people eventually get filtered away and you will just emerge at the front.i also imagine that in a road race, it is much harder to judge a kick like in the normal jakob strategy. he kicked too early. but the problem is he started so far back off the pace he gave himself too much to do which forced his hand not only to kick early but then make him die in last metresstill good result for first 5km world championship on roadi would like to fink if he hadnt been injured he would have been in better shape and won easier
>>77524587I find solids way easier on my stomach than liquids/gels.I managed to tank my first/only race with stomach pain from a gel. I was dehydrated after learning I can't drink water from a cup, and I had only eaten gels during easy runs beforehand.But on that topic, how are you supposed to drink water from a cup while running? I tried at two separate aid stations and it just ended up in my nose. Do I just need to carry my own water in future?
>mfw my health insurance gives me a $5 gift card each time I do a parkrun
>>77512585I wont consider myself worthy of life until I can run a half marathon in less than a 100 minutes. Until this day I bring shame to my ancestors and dishonor my family name
>>77525720and whats your current 100 min distance
>>77525720Mfw I'm just trying to run a mile without taking a break
I can run max 1 mi at 7mph pace
>>77525903I can finish a HM in a little over 1:46 so I have work to do. I can run a 5k in 21 min so I have decent fitness, but I need to get a lot better at longer distances. It really does come down to mileage, and I'm getting to a point where Im running more than I ever have.>>77525905We all start somewhere mate. Keep at it
>>77526031I'm very similar. My times at the longer distances are slow relative to my 5k and mile. I try to stregthen the legs in the gym and do a lot of cross training but it's just not the same. Gotta get the mileage up.
why is this thread so dead? go for a run and post it here you lazy shits.
>>77526925I did run earlier but I still need to sync my watch. Maybe I'll do it later
>>77526925but my watch is deadand i dont have monies for carbon platesand my satisfy clothes are dirtythe city has too many people on the paththe country air makes my lungs feel funnyand i think park runs are for fags but i want to sex the girls but they wont want to so if i stay home i can pretend im better than themim also on week 2 day 1 of c25k (5th times a charm) and today is a rest day (thank you oh Lord)
easy 8kcould have gone easier hand kept hr in 130s but fuck that nerd shit
Ran a 10k race today and managed to break 45 min. I am proud of myself and you should be too anon.
>>77527109I would have been if you didn't tell me I should. Now I am disappoint.
The other day I saw some woman running in a summer dress and regular shoes. Like... actually running. I'm pretty sure she was a glowie training for an undercover op.
>>77527132It's was me haha, did I look cute?
>>77526925Nothing to post because I don't use a watch/app for it, but I ran a hilly 5k on Saturday in 33mins and then ran a very slow 3k this morning in 30 mins. Yes I know that's quite shit, I'm trying though.
>>77527142just keep stacking the training days. that's what it's all about. the consistency is more important than the hard training.
it's been pissing every sunday. i almost had to abort my run last weekend running along a trail on a river. fuck treadmills though
>>77526925Sunday is rest day. I posted yesterday's run though.
>>77526925Its Sunday. I dont run on Sundays>>77527109Congrats bro, thats not easy. my PB is 48 something
>>77527200My new gym has fancy treadmills. While they are still a last resort, I don't hate them as much as I used to.
> be me > Take a week off from running> No injuries just wanted a week off> Resume> Bursitis in my footI'm about to start smashing the area with a fucking hammer. Shit pisses me off so much. Any tips to fix this besides the faggoty RICE tips?
was rooning and felt a tightness in my tendon just below my calf so stopped just before the first mile. i dont want to deal with any tears or strains
>mp3 player diedguess i'm running with my own thoughts now
>>77527132That's hot and kind of tickles my innate rape reflex.>>77526925I'm new to running and just started two weeks ago as a break from riding bikes, since the racing season is winding down and I need a change of pace. So far, so good. Goal #1 is beat my high school best of 7:15 for a mile, and goal #2 is a respectable 5k, maybe 24 minutes. And I think I'll try one of these run clubs I keep hearing about.
>>77512585Forgive me father for I have sinned.I went for a /walk/ today instead of a /roon/.
too much roonin' todayfeel deflated afta
>>77512585sup /roon/ran my first ever 5K Last week and finished 96th/385. and today I ran a 1K for Terry Fox and finished 3rd. feels good to be running out there. Next season I might sign up for a few more races. I've still got the Saint-Justine race, but im not sure im gonna sign up for it.the main thing im realizing from these races is that im simply not giving my all. Im holding back. How do you guys get yourself to push up to the extra speed?
>been lifting PPL 6x a week for a few years>it's gotten really boring>decide to switch it up and start running>start sending 10kms @ 6min/km pace w/ 300m elevation>been a 3 weeks of doing this every day>feeling fineis this shit going to blow up in my face?
>>77527450I find the middle part of the race to be the hardest. When it starts to hurt and you want to ease off a little knowing there is still a long way to go. Like in a 5k when you get to 3k done. That 4th km is tougher than the last km. And you're always afraid you are going to blow up if you go too hard. It's about being mentally tough and knowing what paces you can handle. Easier once you get more racing experience.
I've been watching some of this fat bastard. It really shows the importance of a good training plan. He has plan and he sticks to it. It's nothing fancy but it works when you stick to it month after month. Most of his runs are 6 min per km or slower. When he trains with a group he sticks to his own paces even if it means he gets dropped and ends up on his own. Then in races he's beating guys 25kg lighter than him. Don't understand how is still such a fat cunt though. Anyway my point is get a on proper training plan. Even if it's just whatever AI spits out at you.
>>77527450try to stay with a pack, or at least another runner that is a bit faster than you. This works for me in races. Racing is easier if you're not in no man's land by yourself
>>77528013Bloody hell, he's nearly 40kg heavier than me, slightly shorter, and beats my 5k time by 6 mins.
Finished the bridge to 10K program last week.What should I work up to next? More mileage? Faster 10k time?I don't really plan to go on any races so I don't have any goals but I do want to keep running as a hobby.
>>77512639Incredible rack.I'd say she picked an odd sport for her body, but she looks good so what do I know
I only have 2.5 times per week to work on my cardioone day i can afford about 30-40 minutes on itone day i can only do up to 20 minutesand one day i can spend as much time as neededwith this available time in mind, is it possible to train for a true 10k? For example a 60min 10k. I "ran" 12k yesterday at a 8:00/km pace (mixed running and walking)how should I train for it if it's viable? I also do lift within the week
>>77528424I wouldn't worry about specific training other than just getting consistent runs done for a few weeks. You need to build up some aerobic base and get the body used to running. Maybe the 20 minute day do some intervals like 5 min warm up then one minute on one minute off. The other days get easy runs done until your fitness improves
Does anyone have blueprints for a bane mask that I can construct to open my nasal airways? I have a cleft lip and palate which ended up making my left nostril small and unable to pass air well, maybe 20% of the good nostril, but if I peel my face back or otherwise force the airway open its a lot better.This is running related because running is gay and so is being born with a facial deformity and trying to fucking breathe while running.
>>77528424train by not walking when you go running
Did an unpaved gravel/dirt trail today. Was very lumpy, lowered my cadence. Oh well, went slow, HR didn't even break 150.Saw 2 buns though.
>>77528581You have a mouth. Air goes in that way
>>77528581Combine a funnel and a nozzle tube. Attach the funnel to your chest so that as you run, air is sent up the tube that is connected directly to your ass. For additional air intake, add a fan onto the end of a stick and glue that to a hat, make sure it's pointed at the funnel and not away from it for optimum gains.
>>77528669Yes it certainly does, thank you for clearly and succinctly addressing the question I had. You've opened my eyes (mouth) to a whole new world.>>77528712Instructions unclear, we may need to circle back and schedule a rape to hash things out.
>>77528424I usually only run 2 or 3 times per week too. I'm not fast (22:30 5k), but it's definitely possible.
Any guy here with flat feet? I've tried running a few years ago but after 1km my feet and calves are burning like crazy. Does keep runniing work for flat feet or should i give up and go back in my chud cave?
>>77528968Yes. You're just being a cry baby pussy if that's your excuse
>>77528968Running fixed my flat feet. Or at least, it stopped the pain. My arches are still very low, but they don't touch the ground any more.I posted my protocol here:>>77527302
How likely is that a very slim runner girl has a big clit?
Finished C25k.Can I run once a week now to maintain this level? I’d like to start working on my squats/deadlifts again.
Went ham on my long run and then found out my November 7 marathon is now too late to qualify for Chicago in 2027 because they moved the cutoff date up to October 29 and I am going to chimp out
>>77529327is this strava?
I want a pair of Tarkines, but the current colourways look like shit.The older limited edition ones like picrel look great, I wish they wouldn't torment me by keeping them on their website.
My long run today, longest I've ever run. I meant to go out with like a 7-7:30/km split but running slowly is really difficult. >>77529327Damn, your long run is nearly 4x mine and way quicker, good job mate.
>>77529307finishing c25k is like a doing 60kg squat. there is not much to maintain. you could easily keep improving you running while also lifting heavy.
>>77529327so you have to enter the lottery then? if you have a fast time you are guaranteed a spot. is that how it works?
Crap run today. Went off tired, but it's long run day, thought I'd do it. Then an hour in after the stupid big hill I started feeling like shit, stopped, regretted it immediately, walked like two minutes and went off for another half hour. Went a bit faster than I wanted both times, too, that didn't help the being tired part at all. At no point did it feel as good as running usually does, rip.
Garmin said my VO2 max was 54. I'm getting close to where I was.Didn't really see any animals today.
>>77512639>>77528360> No, the clip is completely fake.The footage has been altered using AI-powered video tools designed to manipulate body proportions and add exaggerated physics to static or real images.The base clip actually features Femke Bol, a highly accomplished and world-renowned professional hurdle and sprint athlete from the Netherlands. The viral version circulating as a .webm file has been digitally edited to sexualize her appearance, and the physical proportions shown are entirely fabricated by generative>>77512585>>77512646that's sprint - rooning is picture D:
>>77530469>that picIt's settled then. I'll do just one marathon next march, and after that focus on sprinting and 5km roons max. Don't even enjoy long runs, just got swept by everyone else around doing them.
Did my first 10k today at a pretty leisurely pace, planning on cementing those a couple more times til they feel e z p z (today actually felt preddy gud) and then doing some work in my speed
>Warmup on the road>Get to the track>Run 1K reps with 600 meter floats>Keep lapping a cute girl who herself was a pretty strong runner, just not as fast as me>Set all time 10K PR
>>77530781You are mindless cattle, completely incapable of forming your own thoughts.
I bought my first set of rooming shoes today, Addidas Response Pace, and they're comfy. I was hoping I'd get to 3 miles today, but not yet.
>asthma
it's getting cool outside again, barely sweat on my run this morning, love it
Whatever
>>77512585My five year old ran 0.75 miles in 7:04 minutes. A 9:23 minute pace. Is that good? It blew my freaking mind. But parents are often proud of their kids without justification. I need an impartial weigh in.
>>77515691That’s gay that actually being born from a butt.
>>77532140what kind of clothes do you guys wear as it gets colder?
>>77533519the same year round - shorts and a sleeveless
>>77533519Cheapest thermal wear from Decathlon for winter. Otherwise shorts are fine since you get so warmed up during the run anyway.>>77533504That's certainly way faster than when I was 5, lol. Maybe you have a real athlete growing up there.
>>77517209>he fell for the high intensity memedo 5 hours of zone 2 cardio a week
>>77533504Apparently there's a kid who ran a mile in 6:33 at age 5, that seems to be the record. Seems insanely quick for a 5 year old to me, even your kid's time seems like lightning.
I recently started looking at my HR zones and realized that I treat every training/chill run like it's a race day and I need to go all out (zones 4 and 5). I tried consciously slowing down on the long run yesterday, but was barely able to swing into zone 3 sometimes. Going even slower than that felt like walking.How do you train for HR zone 2? Deep breathing or something to calm down the heart rate?
>>77533504It seems reasonably fast but I wouldn't be even thinking about what times my kid is running until they are at least 10 years old. I'm sure there are plenty of other kids just as fast at that age but nobody is timing their runs.
>>77533693If you are reasonably fit but with low aerobic base then you just need to do the slow runs and your hr will come down after doing this for a few weeksIf you are not very fit then maybe top up your running with some cross training to improve fitness so you can run in zone 2 without being at a walking pace.
>>77533693How long have you been running?
>>77533693My Garmin forerunner 35 watch consistently gives my heart rate 8-10 bpm too high. That’s half a zone. I do all my easy runs without a watch because there is no need. I start and end easy runs at my mailbox I don’t autistically hit a whole number distance and I have a sentence that I say out loud sometimes to gauge my level of effort>I should be able to say sixteen word sentences easily without having to catch my breath
>>77533679lol some people in diss breadingtonshire who do their runs at 10 minute pace have been like "nooooo you only run fast coz you did sports when you are younger" or sum shiddlol 5 year old doing 6:33 mile (if real)? like history doing sport cant explain that at that age
>>77533693if what youve been doing so far has worked fine for you and is sustainable then keep doing it. dont slow down unless maybe you wanna increase uour mileage
Easy one today.Saw 1 heron in a tree... but also the craziest thing. I was by the river and heard a splash. There was a big salmon near the surface, and then it started swimming upstream, skimming the surface... with me! Like, it kept exact pace with me for about 100 yards or so! Then it stopped. I was literally racing a fish. Easily one of the biggest highlights of my whole life.
>>77534299Well kids do weigh absolutely fuck all so that helps, that's why they're genuinely amazing at climbing, if you ever see them at a climbing wall. I wouldn't be surprised if their parents have been pushing them from a young age though.If you want you can just search "world record running kids" and you can see the records there, pretty amazing honestly.>>77534366That's awesome, sounds like you have a really good running spot. I've seen a few herons out of my window since I recently moved, had one fly right overhead a few weeks back. Freaky looking dinosaurs.
>>77534492Yeah, herons are creepy looking, especially when they get all hunched up.
>>77534366Can relate. I have had this happen with birds while cycling. Feeling strangely connected, wondering if wild animals do have some kind of higher understanding, too. We're blessed, fren
>>77534492im sure if youre running races at 5 your parents are encouraging you, and which is kinda mad, but there is absolutely no way a 5 year old has had enuff time that a time that fast could be from training. even if their parents encourage them i dont fink any parents would be insane enuff to make them train like an adult or even teenager.
>>77534578had this kinda happen wiv a fox when i was running on a track. it kept running around as i was doing my reps then coming back to same spot den running agen as if it thought i was olaying wiv it
>runs with you
has anyone successfully done 5k in 30min at the end of c25k? im going to trust the program, but i just finished week 4 and i’m averaging 16min/mile this week. seems like i’ll have to cut that down to 10min in the coming weeks.
>>77530469lmao that is not femke bol>>7753484716 min per mile is slower than I walk. idk I would literally recommend walking probably and not c25k but idk i really cant relate my first run was 24 mins for like 4.8km... I guess it really depends on what you are starting with.
>>77534847Damn, that's brutal. Just keep at it and you'll get faster. Don't compare yourself to others, just try to improve your own performance.I just did my first 5k today after 3 weeks of running 2-3x a week. 27:34 was my time, which I'm pretty satisfied with as a starting point. I don't want to increase distance from 5k, so I guess I'll shoot for faster times and hope for 24 minutes by the end of the year. My main sport is cycling, so this is just a little cross training.
>>77534847I failed C25K twice, and only ended up succeeding once I started running as easily as I could on the treadmill.When I started my walking pace was 5.5km/h, and I would set it up to 6-6.5km/h (9-10:00/km). Then I just did my slow little shuffle until I could run a bit of distance. Some people prefer starting with higher intensity intervals, which is what C25K is good for. But I wasn't really like that. So what I'm getting at, is you should just aim for a 5k at any pace right now, and then you can add speed afterwards.One thing you'll realise is that an all-out 5k is actually really hard work (for everyone), and a big part of it is just being able to psychologically handle that. So get one under your belt, then push yourself harder the second time.
>>77534888Congrats!>Avg HR 163You could probably get about 24:30 right now if you put in an actual maximum effort. Not saying you didn't try hard, but that psychological adaptation is what I'm getting at here:>>77534893But don't push yourself too hard and fast. You have the cardio for it, but your tendons will take longer to catch up.
>>77534877>>77534888>>77534896desu ive been just jogging since the program said to take it slow, but i guess i should pick up my intensity. im not really running out of breathe but my legs get tired quick because of squats.
>>77534888Bro this is like 10 minutes from meWhat are the odds
good roon today boys. felt like I had a few more miles in me, but trying to keep the shin splints under control
>>77528264I moved on to novice 15K from Higdon's site linked in the OPwish me luck bros
>run 10 minutes>no prob>2 minute walk interval>run 10 minutes again>breathing is fine, but shins have had enough>have to stop and rest/walk before running againcould it be because i did squats when lifting yesterday? i'm doing the same run on saturday but 12 minutes and i want to be ready
>>77533586how cold does it get where you live? i tried running in the middle of winter one time and the cold air made my chest/lungs hurt>>77533595is that to wear under a tshirt or as is
>>77534847Yeah but I'd been power walking or biking a lot before that, and basically I did the C25K twice, once on the way out to wherever and again on the way back.Took it easier and slower after that, probably passed to like, 35 or 40 minutes 5K for a little while before my pace picked back up and my heartrate went down.
What shoes do you guys use? I've been using these for a month and a half but I feel my knees are hurting lately and I'm thinking of buying something new
The greatest female ultramarathon runner of all time just started an OnlyFans. https://x.com/runcamille/status/2103187128616374773https://onlyfans.com/runcamilleWho's signing up, lol?
>>77535338I had a pair of them that I just used for walking around. Even for walking they were terrible and made my feet hurt. Definitely get something nicer with some proper foam. It will be like walking on clouds in comparison. Nike Vomero would be a good option.
>>77535408Kek. Typical early-mid 40s blackout moment of the young and free, brainwashed women these days. Reading the comments on why she does it is pure nightmare fuel.Sometimes you really wonder... wtf man
>>77533884Around a year now. Generally 2 times/week (intervals and 12-20km long run).>>77534305Yeah it's working, I'm just starting to wonder if it's a good approach long term.>>77533703>>77534084I'll try to add some more easy runs (perhaps without watch to not get distracted by it) and compare my hr before and after few weeks, thanks.>>77535189I just wear it as is, warm enough for western yurop climate.
>>77535586I dunno, the first comment I saw in reply to her was a (not so)schizopost saying that OF is being subsidized by nefarious entities. https://x.com/athleticswrld/status/2103199506968027425
>>77535338Adizero Evo SL for easy roons and Asics Superblast 3s for workouts and long roons
im so fucking tired of it storming every weekend
calf feel numb all the time. think it's compartment syndrome. it's so over
is ultrarunning just a meme sport for mid level people who can't get fast at the normal distances? why are there no black people doing them besides david goggins?
>>77536161>sport
>>77536161The very top guys are good but mostly yes, it’s people who find running to be too hard but still want to say they run because it’s trendy
>>77532885>deanonymizing yourself lmao at newfag
Next week I'll start running again but this time I'll be consistent with it
>>77536161the kenyans would do them if there was any money in them. all the money is in road running
>>77536161>>77536313Did you ever consider that maybe we do this for fun?Trail races get you outside in nature, and it feels like more of an event than "yet another flat 5-8km within 20 minutes of home".
>>77535429They are pretty shit indeed, bought the Vomero since they were on sale in store near me, still over a 100 bucks but they are comfy so I guessI can't complain.
>>77536333what's your 5k time?
>>77535408>>77535679>>77535586The other comments are brutal. Doesnt seem like a lot of guys want to see her naked
>>77536333You're posting on 4chan, you don't do anything for "fun"
>>77535338I use New Balance 1080s for my easy runs. Their super comfy. I have a pair of Superblast 2s for my speed stuff, and New Balance trainer elites v3 for my long runs. Ive use the Evo SL before too, but they just werent supportive enough. They light and fast but not comfortable to me
>>77536451you tell him allnow let's talk about your obese brown virgin anime porn life
>>77535338broif youre knees are hurting fix your body not the shoestoo many people wimps trade out shoes coz they feel slightly weird as if everyfing needs to feel perfect all the time to runthey not intrested in honing their body to be better. rather they want shoes to protect dem from outside worldpeople are spoiled wiv shoeslike the shoes in pic are fuggin' nikein what world are nike shoes not oerfectly fine
>>77535586why she do it?
On my way to Germany for Berlin marathon.
>>77536818good luck anonshow those fuckin krauts
>>77536818good luck. What shoes you running in?
30:50 on my parkrun today, managed to run a little bit of the massive hill at the end today but not much. Should manage under 30 soon-ish
>>77537126Asics Metaspeed Tokyo Edge.First time running in carbon shoes.
new thread>>77537647>>77537647>>77537647
