fuckking first

>>77537647
>oohoohohhoh
>yeah baby
>it’s so slippery
>oh faaararrrkkkk
>i’m
>CcCcCccOooOooOmMmMmM

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Longer run today. Feel like I might be burning out. Saw some geese today. They had shit all over the trail so I had to dodge that.

>>77537647
How fast should I roon 10 km? Im a beginner I jog 7 km/h

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vo2max bros we are so fucking back

havent tried running for years because everytime I try my knee gets fucked. I ran cross country years and years ago. Do joint supps have any benefits for running or are those just for people with arthritis

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today's roon

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>>77537647

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I raced a 5k yesterday. The standard is crazy these days. I was barely in the top 50. Downhill start then uphill 2k in the middle. Even with the downhill start I was too fast. Should have done 3 flat for the first km.

>>77537647
But why do I need to take it slowly? There are no high risk movements like olympic lifting or gymnastics

wtf the parks closed because of the noreaster

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Just ran Berlin marathon.
>Garmin time 3:13:49
>Chip time - 3:15:0X
If I start strength and conditioning I might hit sub 3:00:00 eventually.
Have never lifted and I do no stretching.

Also pic related was extremely massive boost at 32km and onwards.
>#ad

>>77538824
Well done. I'd love to get a 3:15 this year, but I'm probably going to have to downgrade to a 3:25. What did your long runs look like at the end of training?

>>77539026
>What did your long runs look like at the end of training?
22 KM easy run at around 5:45 min/km and then 10km at 4:30 min/km.
I think what helped me the most was running around 80-90km every week.

>>77539030
Nice. I'll be averaging 90km/week for the five weeks before taper, but it's been almost exclusively at slower paces, 6min/km.

>>77539036
I wonder if the carbon shoes that I got helped me any. Might be worth to look into too.

started running like 5 months ago, august was my best month - 70km ran in total with two runs per week doing 8-9 and 10-12km respectively. the problem is that this was at around 100m elevation during a two month trip, i'm now back to the mountainous region where i live and the elevation is ~1200 and this has absolutely wrecked my results, i'm back to 6-8 km per run. its not that i'm struggling but the adjustment is pretty stark. does anyone know have any experience with running at different altitudes? i'm trying to figure out if i'm doing something wrong or it's really just acclimation again (i only recently moved to the mountains)

>>77538824
well done. why are the times different?

i should relly get into fueling during long roons

>>77539649
It's different because you are running around and dodging people, running from one side to another for water, etc.
Chip time assumes you run the perfect route.

>>77538824
why do you think strength is going to give you more gains then using that time to run more km? Im in the same boat 3:15 range, im trying to drop some weight and up strides and do a get at few more km in.

>>77538824
whats the benefits of the beta fuel over regular SIS? I use SIS as my main gel and I used it in a couple of races too. I've never tried the beta fuel though

>>77537647
When did this meme that run clubs are freak cults begin? I attended two run clubs in different cities and saw none of that

>>77538824
>sissy beta fuel

>>77539663
x2 carbs. Regular is 22 grams carbs, beta fuel is 44 grams. Beta fuel is also way more sweeter and a bit thicker.
>>77539656
It is what everyone always says gives a lot of benefit. There is probably some truth to it.

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My long run this week. I have a hard effort on Saturdays, last week I did this long run on Tuesday and managed 6:10 average pace, so this was a lot slower. I guess that extra day of recovery makes a big difference, so I'll switch back next week.

Ill again fuck. I want to run but I don't feel like it'd be a very good idea right now.

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>sub 2-hr half marathon

Had kinda given up hoping to get that desu, as my training was a bit inconsistent over summer. Was just going for as close to 2hrs as possible, but felt really good so went for it.

Got elbowed in the chest when I finished because of dipshits stopping on the fucking line though

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I run two laps around my town, which comes to about 6 km, every other day. I’ve had some bad news today, and the gnome was taunting me especially hard. First, he told me to do only one loop. When I ignored him, he told me to do one and a half loops and walk the rest, saying that I “deserved an easy run today.” Then, when I reached the bottom of the block, he appeared from a bush and chased me home.

Has this happened to any other anons with gnomes?

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Idk if anyone remembers, but I posted a few threads ago about volunteering to coach kids cross country. They actually let me do it, and it's been alright. The lady from the sports organization does most of the work, but she's clearly not a runner herself. The other volunteers are an older retired guy and a few milfs. All we have to do is run around with the kids on different courses to make sure they don't get lost or hurt. Sometimes we suggest special workout ideas too. We had our first meet this weekend, and one of our youngest kids is ridiculously fast for his age. Like... scary fast. Also, most of the kids have weird names.

>>77540756
chances you'll end up balls deep in one of the milfs at some point?

>>77540804
Don’t do this. You’re there to teach a generation of youths, which is way more valuable than having some shitty women you try to chase and ruin the whole experience. Focus on what’s important. Coaching kids is way more valuable than any relationship with a woman.

>>77540804
Very low. I may be decently fit because I run a lot, but I'm otherwise unattractive and have a shit personality. And like >>77540843 said I don't want any drama.

>>77537647
How do folks with asthma manage running? Anyone with asthma here?

Damn it, I don't have time to run consistently!

>>77539671
If you wanna get bitches from run club the key is to look good running, not being good at running

I read sirpoc's book recently and the disparity in training knowledge in running versus lifting is fucking insane. This guy is advertising his method as braindead simple hobby jogging and he's including charts adjusting pace for 5mph crosswinds and 10ft of net elevation, meanwhile the greatest lifting gurus of our time are arguing over the definition of failure and recommending sets from ranges of 1 to 30 sets per week.

>>77540804
No point, I already have a MILF at home I can fuck.

>>77523919 (myself back in last thread)
Couldn't go next day because fucking family fucked up my schedule, was thinking about her all day. Next day I could go late, I guess it's good that she wasn't there by then. It was weird, my lower leg got so pumped I had to stop for a bit, and it's been mostly shit roons since then, lot of leg pain.
I finally went to buy collagen and citrulline today, and I had a very good comfy 27:50 5000m long roon. And I did it too, I saw a heron. What a day!

>>77541158
With body building it is hard to tell whether one training method is better than the other. You will never be able to definitely say which is the better method.

Running is much simpler and easier to compare. You can improve with a shitty plan but it's clear to see the guy with a better training plan improved more because he runs faster. So running is basically solved after decades of comparing what works and what doesn't. You can pretend it's complicated by measuring hr and lactate and autistically sticking to zones but it's all very simple really.

>>77540586
you have a breddy small town

>>77541417
Pro bodybuilding is basically solved in the same way desu, it's clear that consistently lifting over a long period of time in a caloric surplus is way more important than any specific training style, but I guess because roids act as a barrier between regular joes and pros more blatantly than in running, public figures are able to peddle more bullshit.

>>77541416
bro chill just run easy base mileage for 2-3 months, there's no reason to fuck yourself up this hard when you're just starting out

I always fuck myself over by eating a moderately sized bowl of kids cereal and nothing else before going for a run and I wonder why I'm killing myself after just 2km. Eat ur greens and carbs bros. I can run 5k sub 25 btw I'm not an unfit loser just retarded

First time stepping in dog poop on a run. What do I do

>>77541473
>consistently lifting over a long period of time in a caloric surplus is way more important than any specific training style
This is kind of my point. Many different methods work. Your split, your reps and sets, from low volume to high volume you can still gain muscle. People argue over which is better but at the end of the day they all work and if it were possible to measure the difference between them the difference would probably be small.

You can't say the same for running. Consistently running over a long period of time will make you a better runner but how you structure your training does matter and can easily be measured. The template is high volume mostly easy runs with a couple of workouts per week. This is what works and this is what the vast majority of accomplished runners are doing.

>>77542014
>set up cameras around that spot
>find out who left the dog shit
>return it to them
If I lost my property I would be very thankful if someone returned it.

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Big ass steep hill right at the halfway of this

What are your tips for running up a big ass steep ass hill when youre already kind of tired

>>77542596
put one foot in front of the other

>>77542596
Didn't mamdani ban running? Saw it in /pol/

>>77542596
When I reach the big painful uphill on the way back home near the end of my runs I just go faster.

>>77542689
You made this joke in the previous thread, you fucking hack.

>>77542596
do the hills and you won't need the pills is what my old coach used to say.

don't think there are any tricks to make them easier. just pace it properly so you don't blow up

soon as someone tells me they run or i see them runnig, immediateily i know i'm dealing with a real idiot here

>>77543104
Yeah same, I see someone running and I'm just like "why aren't you driving? Are you a child?" Fucking people acting like you can't get mobility scooters super easily

I have two ligament injuries in my foot and have to have surgery. I’m not going to be able to roon for awhile. Remember me, bros. I had a sub 6:00 mile….

>>77538403
I love the baddie in the 2 piece. One was in front me me on my trail today. Candy ass cheeks out on the air. Dam I wanted to talk to her but I didn't see her until I was pulling out.

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Had a lil roon tonight to enjoy the crisp fall air and I'm starting to feel comfortable at a faster pace.

>>77543377
Checked. Love these types of early fall evenings.

>>77541931
What is cereal if not carbs?
2 weet-bix with milk and honey is one of my favourite pre-run snacks.

>>77543411
2 fuckin weetabix? that wouldn't fill up my rabbit. not getting out of bed for less than 4

d on't do it dont go for a run today please save urself

>>77543910
It's just a little snack so that I'm not running while fasted. I have a bigger breakfast when I get back.

>>77537647
Hello fellow homosexuals,
can anyone recommend a routine for strengthening my knees for running?

morning shit took too long so i can’t do my full run before work.

>>77543975
what part of your knee is hurting?

>>77542596
Up hills, I take big breaths in the 100m leading up to it, and prefer springing off the ball of my foot instead of heel, decrease cadence, breath deeper, and slow down about 30% if I must.

>>77543987
The elite runners are shitting while running

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bad september but didn't really lose any fitness so it's ok. and kept the 100km streak going

>>77543991
Patella tendon, I think. Had no issues for a year since I started running but took a 1 1/2 month break during summer and now every time I go for a run that area on both my knees starts hurting

>>77537647
Did my first roon in far to much time anons. I'm only breathing in and out through my nose in a bid to increase my diaphragm strength quickly.

>>77544142
quad focused squats and tibialis raises

>>77537647
I have a 10k race on Sunday. My current PB is 48:35 and Im going for sub 48 mins. I'm posting this here because if I tell someone, I have to stick to it. I cant bitch out when it gets hard, I just have to fight through it and go sub 48. I'll be posting my time on Monday, so I cant come back here with failure. Im not going to let you guys down

>>77544545
I'm remembering this, anon. Don't let us down.

finished week 5 day 2 of c25k.
day 3 gonna be rough, guess i'm gonna take that really slow.

>Achilles are scrapped and bleeding from shoes
Do I need to wait for it to heal or can I just ignore it?

>>77544800
you need to get a different pair of shoes, and some actual running socks

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>>77544800
Could put a blister plaster on or some tape to stop the rubbing. But definitely look into getting some new shoes with some cushioning at the heel. Like this.

>>77544545
47:51 easy

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Remember: It’s only over for you when you’re dead

>>77544364
Adding to this: once your knee tolerates it, also do plyometrics. The goal is to load it up as much as it will tolerate to strengthen the tendon.
Isometrics temporarily alleviate pain, but don't fix the problem. So do them before lifting/running.
ATG split squats (or Bulgarians) are good because they can help to fix any imbalances up or down the leg, and sled drags also mimic the load during running in a low-impact way.
For plyometrics, start with pogo jumps then progress to standing jumps, box jumps, and eventually single-leg pogo jumps and bounds.

My foot hurts when I wake up and put weight on it or extend it, it goes away (somewhat) by day. Any idea what it is? What do? Stopped running since Saturday and it isn't getting any better.
It's like, in the middle between heel and forefoot, under and on the side a bit, on the exterior side.

>>77544800
it's over, amputate the leg

>>77545804
I think I had a similar pain, I started walking for a few minutes, just slowly backwards and forwards, first on my heels, then on my outer foot, then inner, then toes. Repeat that a few times a day. Dunno if it'll work for you though.

>>77544545
Inspired by this, hopefully it'll work for me as well. My parkrun PB is 30:50, I'm gonna get under 30 this week. To do that I really need to run the hill at the end, but it's really fucking steep and long. But I'll do it, or else I'll be too ashamed.

Uh take another route and skip the hill.
At least run faster when there’s no hill don’t be an idiot.

does taking citruline before running make sense? I already take minoxidil before bed to not god bald, i assume probably not because both are vasodilators?

I thought running will make me more attractive but I'm still ugly

I have a 10k race in three days. Should I try using phenylpiracetam? I've used it for studying and weightlifting in the past, but never running. It's just a local run, but there's a cocksucker from work who's also running and I want to beat him. I previously ran a 4:19 min/km in a 16km race, but I have never ran a 10km race.

My plan is:
>wake at 5:15AM, eat breakfast and have a 100mg caffeine tablet.
>at 7AM consume a 100mg caffeine gel and a 100mg phenylpiracetam tablet
>at 8AM begin race

Done c25k the whole 9 weeks, nowhere near an actual 5k. After the 30 minutes i'm at like 3.2 km. Cadence is 150 trying to increase it just takes me out. I'm increasing with 2 minutes per week the runtime. I think i'm statring to realise the proper form to it.

Ankle anon here. I rooned yesterday first in who knows how fucking long. Decided to do 1 on 1 off sprints on the way to she shop since I can never find time/energy to roon otherwise.

Did literally 2 rounds where each round was clearly submaximal, I gave up a bit earlier than after 1 min and rested a bit more. Was fucking DEAD after the second round.

Tibialis was pumped to fucking shit within pretty much seconds after starting first round.
Soon enough EVERYTHING WAS FUCKING PUMPED: lower back, hams, calves and of courses tibs were burn like it's HELL.

runners, how hard is it to achieve a consistent 7 minute mile?
thank you

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Those who ran XC in school,
Did you like it? What were your positive memories from it?

>>77546282
> he thinks it's achievable
heh

>>77546284
Oh is it hard?

>>77546111
seems a bit early for the caffeine. over 2 hours before the race. I do 200mg pre workout an hour before

>>77546282
as always it depends. you could be a fat oaf who never run before. or you could be a fit soccer player who never done any running training before.
just run consistently and make improvements relative to where your fitness is now.

>>77546294
I never do cardio so I was just wondering.
I’ve been lifting weights since 16 I’m now 24
I played rugby from 12-17
But since then no cardio so I’m just wondering

>>77545971
You got this

so Nike are bringing out a budget super shoe that they say is better than the current Alphafly for 150 bucks

>A tailored carbon fiber Flyplate that’s designed to be adaptive and accommodating works alongside the plush bed of foam, supporting smooth transitions and adding spring to each stride across a range of race paces.

>Together, these innovations deliver up to 16 percent more energy return than the Nike Vaporfly 4 in a men’s size 10.

if this is actually true then I'll never buy a top of the range shoe again

>>77546396
It's very funny how this is entirely because Chinese companies using the same factories starting out pricing them

>>77546282
When I was 18 I went from lifelong sedentary gaming type to 6:45ish in about two months, but I was 140lbs

Ymmv

>>77546406
But they will still charge 300 for their top shoe. How can you justify paying that if the cheaper shoe is as good as they say it is.

>>77546416
Man, there will always be an infinite number of mamil types who are buying shit more for status/perceived advantage. My Instagram feed gives me a lot of these mid-late 20s guys who make daily reels like "training for an Ironman while being a full-time investment banker" who are like 20% bodyfat and sleeping 4 hours per night and are just doing doing it for clout. Think about how many people sign up for a marathon before ever breaking a 20 min 5k.

Why does there seem to be less broscience in roon training than strength sports and especially bodybuilding?

>>77546410
Starting out skinny definitely gives you a huge advantage when it comes to running.

>>77546436
I'm not sure. They make money from selling millions of shoes to the masses. Easy to sell the expensive shoe when it is clearly better than the cheaper option. I have many fancy pairs of shoes myself. But if the cheaper option is now as good as many of the top options then I think there will be a big drop in sales for the $300 shoes. And other brands will have to bring out a new cheap shoes that rival the Swooshfly

More likely it is simply not be as fast as they say it is and there will still be a noticeable difference between the top of the range ones.

>>77546466
one dude said run slow to run fast and that's the law now

>>77546478
Nah you have brittle bones

>>77546466
Traditionally most people had a running coach. They ran in school or they ran for a club. There was not so many casual runners without a proper coach. In weight lifting the vast majority of lifters are casuals who are coaching themselves with what they learn online. This leads to people latching to whatever training method is trendy and preaching it as gospel
Now with the boom in popularity of running we are seeing the same thing but not to the same extent because running is a lot simpler. There are not so many variations in the way you can train for marathon. You just run a lot. Still the trends come and go. Zone 2, threshold, hill sprints, cross training, barefoot, plyometrics, or whatever comes next

>>77546532
Still better than excess body fat putting extra stress on your hips and joints if you’re trying to run as a fatty.

185lbs fatty, sedentary lifestyle, haven't ran ever since I was 18 (I'm turning 24 in a few weeks). Why do my ankles and shins hurt if I try to run for more than 10 seconds?

>>77546566
Running culture also has less room for opportunistic social media grifters than bodybuilding culture does.

>>77546466
>>77546566
This, there's no real line between professional and hobbyist bodybuilding, and fucking everything works as long as you adhere to the fundamentals (lifting, roids, caloric surplus over a long period of time). Look at backgrounds of ronnie, dorian, jay. They were all (young) adults and who just started training at their local gyms and roiding. Pro bodybuilders spent like two years clowning on Sam Sulek for his diet and training, despite him looking indistinguishable from a pro, and whoa and behold, he won his first two shows and went pro.

>>77546586
gee i wonder

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>>77537647
Officially the longest run of my life, the last longest run ive had was 4 miles and that was a week ago. Its crazy how much of a difference temperature makes. Its usually 88 to 92 degrees F, but today was a cool 75 because it was pouring raining. Does anyone have any tips/experience for preventing your nose from completely constricting itself when running at a faster pace? I want a faster 5k time but if I push at like an 8 min/mile pace or faster my nose completely closes up after the first mile.

is a HR GPS watch necessary ?

>>77546466
Watching running YouTubers talk about strength training is so embarrassing. It's like watching Mike Israetel try to run.

>You need to do squats!
>*Cuts to B-roll of them doing 30kg quarter-squats in a pair of Cliftons*

>>77546693
no but it's way more fun

>>77546713
I don’t care about fun

>>77546586
uhh probably ankle inflexibility and heelstriking

>>77546586
Hurt as in HURT like something is fucked or simply BURN AND GET PUMPED?

>>77546290
The caffeine with breakfast is partly to just stimulate a bowel movement in advance of the race! Also, to wake me a little lol

>>77541417
I imagine there's some interesting literature in Olympic weightlifting, but like a lot of serious sports science, it's concerned with technique optimization given how technical weightlifting is.

marius bakkrn in sum interviews has vaguely claimed supershoes cause more injuries. yall should stop usin' em in training. i dont own a useable pair anymore. i see quite a few rooners out in supershoes going at really slow jog speed

like whats the point.
just use normal shoe

>>77546693
Depends what your goal is and how much you like data. If you just want to run around occasionally, then no you don't need one. If you want to train for a specific event, having the GPS is helpful but if you're cheap you can get a simple stopwatch and measure distances on Google Maps. If you're interested in fitness though, the watch will help you track your average HR against distance, pace, elevation, cadence, etc... Whether any of that will be useful is up to you though.

>>77546693
I never thought I'd use one but I got one for accurate GPS pacing for my first maratroon and it is actually just so convenient to stop and start the watch when you need during a run to record things rather than fumbling with your phone that it is worth it for that alone imo

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breaking in my new cliftons. how long until I stop getting blisters D:

>>77547197
You should never be getting blisters. Unfortunately you bought the wrong shoes.