>Advice for new runners
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months
- If you start to feel pain anywhere, stop and rest
- Don't try to copy what pros are doing. Do what feels natural
- 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 Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/

>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/

>Performance calculators
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
Previous: >>76225752

Beginner runner (actually jogger) going on another run today. Time to get blasted by pouring rain.

>>76237653 (OP)
Thank you to the people who gave me advice on getting better at running up hills

>>76237684
What was the advice?

It took me a long time to be able to do it without getting hurt. I’m 31 now, I started running like 8 years ago and would constantly get hurt after 30 miles for like 4 or 5 years in a row.
I think it takes time to build up tendon strength and stuff

>>76237653 (OP)

>haven't roon yet this month
please tell me I'm still gmi

>>76237865
You will make it, anon. We all will.

>>76237710
Lean backwards and it's like it's a flat surface

>>76238066
yeah, not doing that. the secret to running on sand is to widen your stance and twist your ankles out a bit. it gives you better grip.

>>76237653 (OP)
WHOMST

>>76238131
That's me :)

>>76237653 (OP)
>/troon/ Running General

>>76237865
>haven't trooned yet this month
>please tell me I'm still gmi

say that i havent run anywhere in ten years how should i start

>35
>ex military fag
>used to get shin splints
>back into rooning last couple of months
>much shorter strides(180spm), stretch calves after run
>worked up to 35km/week now, no shin splints

Was it this easy all along, just back off overstriding and rooning becomes fun? Any more advice? I take edibles and go for long roons now and it’s a pretty great experience

I’m trying to get to a 20 min 5k by end of year. Currently ~23 minutes. Running 4-6 times a week. Achievable? Following Garmin watch recommended workouts with the goal set

It's over....

>>76238199
>how should i start
Same way you start everything, Anon. Put one foot in front of the other and just keep going.

>>76238225

>>76238218
>35
>ex fag
>back into trooning last couple of months
>Was it this easy all along, just back off, trooning becomes fun? Any more advice? I take edibles and go for long troons now and it’s a pretty great experience
>I’m trying to get to 20 by end of year. Achievable?

>>76238239

>>76238189
AND YOU LOOK GREAT

NOW NAME PLEASE

>>76238066
really? I always lean forward and it feels like the gravity pulls me up the hill
I live in a very hilly area though so I guess I am used to hills, but they fuck up my zone 2 training, usually have to run/jog when I hit a hill
but I do intervals on the hills and it's good

>>76238263
Laura :-*

I DID IT
I FUCKING DID IT GUYS
I BROKE 50 MINUTES
FUUUUUUUUCKKK
AAAAAAaaAAAAAAA

>>76238384
Treadmill. Kek.

>>76238394
yeh, he only like ran 100m on the treadmill, the machine did the other 9900

>>76238384
who's gonna tell him

>>76238403
nvm >>76238394 got it

>>76238199
nigga read the post. its the first thing it says

>>76238384
>incline .5
Bro...

>>76238394
>>76238403
>>76238407
>oh look at me i roon outside
fucking luddites

>>76238434
>>>76238407 #
>oh look at me i troon outside
>come join me on the troonmill

>>76238434
when I run the same pace I would on the road on a treadmill my HR is like 10-20 bpm lower

This guy is very obsessed with "troons".

>>76238479
free bumps

>>76238447
skill issue

>>76238486
having to use a treadmill is a skill issue

>>76238218
I'm you but the opposite. Used to never get them, now I'm getting them at 29 running again, fucking gay. I think I need to stretch more

>>76238394
>>76238403
>>76238431
Fuck you guys I tried my best
In all seriousness what is a good incline for matching a flat outdoor run? I read anywhere from .5 to 2.
Do I get bonus points for running barefoot at least?

Also, in my defense I am a numbers autist. So I really do love the treadmill. I've gone on a few runs outside. It's nice if the weather is perfect. Otherwise meh.

>>76238526
>Do I get bonus points for running barefoot at least?
There's these two girls who walk/lift at my gym in socks. I don't know why. Redpill me, Anon. What are the benefits?

>>76238526
get a garmin and heart rate monitor
get as autistic about numbers as you want out there
explore the world

>>76238535
the garmin 165, Huawei fit 4 and coros pace 3 are all around the same price where I am. which is better?

>>76238526
I think 1?

Do whatever you love anon, but we will always give you shit for treadmill PBs.

>>76238384
A fucking shame you need to spend a pretty penny to buy a treadmill that allows more than 12km hour pace

>>76238384
>0.012 short

>>76238407
running outside is several times easier than a treadmill

How long does a pair of everyday run shoes last you?

>>76237653 (OP)
HOLY SEXO

I ran my first 10k and I feel nothing. In fact I feel even more ennui than usual. When I ran my first 5k it was the best I’ve ever felt.

>>76238703
That's because you're supposed to swim 1.5k and cycle 40k first

>>76238703
>The hedonic treadmill is a psychological theory that suggests people tend to return to a relatively stable level of happiness or well-being despite significant positive or negative life events. This tendency is due to a process called hedonic adaptation, where individuals become desensitized to new stimuli and quickly readjust to their emotional baseline.

Learn to enjoy the journey anon

>>76238579
Can’t go wrong with Garmin/Coros (don’t know anything about the Huawei) it’s more a software/ fit/personal opinion.
>>76238660
Will depend on things like your weight, your stride, terrain, fit, luck, etc but rule of thumb is 300-500 miles.

>>76238579
Garmin

>>76238718
I felt good doing it. Running is the only time where I don’t actively feel like offing myself.

>>76238533
Not sure there are any for lifting aside from max comfy. As for running, I think it makes you less injury prone, faster, builds different muscles (slightly.)
I'll admit I've not ran with shoes outside much. Or shoes much at all. But I prefer barefoot even outside if the pavement isn't a million degrees and I'm not in an area there could be more than pebbles on the ground. I feel slower by quite a bit in shoes. Takes more effort to move. Legs feel heavier. It's safer for the bottom of your feet outside for obvious reasons but it just doesn't feel nearly as efficient.
>>76238535
Fair. I know they make a chest heart rate sling kind of a thing for pretty cheap. Watches I don't know jack about. I've seen some decent looking ones on FB for around a hundred, used though. I'll have to read up on that. Right now all I got is a pulse ox. Little hard to use that while rooning even on a treadmill.
>>76238600
fair enough.
I will get at least one run in outside next weekend for you frens. Not many trails near me but there is one just 10 minutes drive away. Been awhile.
>>76238607
That's not the best part anon.
If you have it at anything above 9.9mph, it will probably die in 30 seconds. Just kinda cuts power. No clue why. If incline is at 1-2, it'll die at like 9.7. It's fun stuff.

So for future roons brothers, are there any good apps for outside tracking? Since I don't have a watch yet. I think I've heard Strava named quite often.

>>76238846
Strava, Garmin, fitbit

>>76238846
>So for future troons, are there any good apps?

>Finish Marathon training in early May
>Back to a more regular volume for me, 80KM/50 Miles per week
>Race schedule is now just a 5k race series from now until end of September. Looking to PB during this race series(16:33 current PB)
>No long races scheduled after that

I need to figure out something for the late fall/winter so I have something to look forward to.

Going to go run 6.4 miles

>>76238963
I ran 6.4 miles and PRed on the 10k!

>>76238384
cringe
>>76239197
based

>>76239217
SHAKE TIME GODDAMMIT

>>76239217
I DID MY TIME

AND I WANT OUT

Can running on sand at the beach help with knee pain? The pain is preventing me from running over 3-4km on pavements, it's not terrible at all but I know it will worsen the more I train.
>inb4 rest
I rested for weeks and strengthened the knee with squats and physiotherapy and it's still sensitive. I have to run or I'll go insane

>>76239361
Just take a perc before running until your body learns to deal with the pain

>>76239366
Idk how to get drugs

>>76239361
possibly. sand trooning is meant to be good for lots of stuff. I'm like you anon, I've got up to running 5km (max i have done is 8km) after 4-6 months and was happy to do that and try get faster, but i'm going backwards in terms of leg and muscle pain. it just fucking hurts to roon. i was even spread my roon days out (between swimming and cycling) so it is every 3rd day. took 8 days off everything to rest and still pain. i think i am going to go back to the beginning and start all over again i.e. 1.5km and increase by 10%.

>>76239414
>it just fucking hurts to troon. i was even spread my troon days out

>>76239424
kek, i left myself open

If muscle memory exists, is there such a thing as cardio memory? If you used to be able to run X distance under Y time consistently a decade ago, can you get there again sooner than if you were never capable of performing under that time at that distance in the past?

>>76239429
>possibly. sand trooning is meant to be good for lots of stuff.
lol freudian slip

5k I was training for sold out so I've entered a 5 mile instead. 5k would have suited me better but guaranteed pb never raced a 5 miler before. Need to cut some weight in the next few weeks.

Question. Is it possible for a beginner jogger (too fat and undertrained to properly run) to build muscle? I've been jogging to help with weightloss and have been loving it so far, and have already lost about 6 kilo's, yet I've seem to have hit a small weightloss platue. I haven't cheated on my diet and the amounts I'm jogging have only increased, and my sleep has been quite excellent, so could it be that I've build a bit of muscle in my legs? It certainly feels like it. Will report back on the next couple of weigh inns this and next week.

i troon exclusively on a treadmill

Gm frens I believe I am now qualified to give advice on roon generals now with picrel one year improvement under my belt

>>76239924
>built muscle
>jogging
Lol
Lmao
but seriously, no

>>76239429
>wide open
trooning enough will do that to you

>>76239924
Also to add to this I specifically mean some form of newbie gains, as in I'm starting to use muscles I wouldn't otherwise so they're waking up. I'm aware that jogging and running in it of itself doesn't really build muscle, I'm just curious if as a beginner it would
>>76240082
Thank you, anon. It probably is just a small platue and will propably eat a bit less. We'll see next weigh in.

>>76237653 (OP)
what's a good marathon time for a guy in his mid twenties?

Haven't been running in quite some years, lost contact to the girl that got me into running, alone it was no fun anymore, just kept going to the gym, when corona hit even stopped that and ballooned up to 130kg at 1,80m (5'11/280lbs or something in freedoom units).
Now want to get back into it.
Should I just try to "run", maybe at first fast walking and jog some parts of that and increase from there or are my knees going to explode anyways and I should lose weight first (maybe do some cycling etc. that is not as hard on the joints) to avoid injury?

fucked up my front ankle by rooning too much, please pray for my recovery,

Any tips for dealing with achilles tendonitis? Started running again to get less fat and to get my mother in law's faggot retard dog some exercise, and the day or two after I take him out I'll sometimes get a shooting pain from my achilles into the middle of my heel. It doesn't happen when I'm actually out running, only walking around afterwards.

>>76240065
Nice work, welcome to the big boy club.

>>76240148
>new runner
3:30
>experienced runner
sub 3
>talented amateur
2:30

>>76240172
walk until 220

>>76240380
V proud of myself

>>76240478
what's the next target? faster 5k? sub 40 10k?

>>76239504
maybe, I stopped running for years and got fatter and when I got back into it I could still run 5k without needing to stop or walk. But if I had to guess I'd say it's got more to do with how much sport you did growing up rather than with some kind of cardio memory

>>76240533
My high school 5k PR was 19:38 in 2012, so I want to beat that by the end of the summer. August 9th I’m gonna do a triathlon (1mi swim/22mi bike/10k run), tri training throughout the summer should get me in pretty good shape. After the tri, the main event of the year will be the Philly Marathon in November. Ran 3:27 last year, going to try to beat my senior year of college PR of 3:15:07 from 2016, but realistically I think I’ll do a 3:09:xx or maybe even faster.

Hopefully go sub3hr in 2026. So far I’m 2/2 for hitting goals this year. Ran a 1:37 XC half marathon in April, and sub20 5k before Summer.

>>76239197
I did the same. My short term goal was below 1 hr 10k. This one was frauded because I paused my watch at stoplights but I can do it for real the end of summer I bet. I pr'd by 10+ minutes so even counting paused time I still had to have beat it by several minutes

>>76240660
Woops

How do you manage to run and lift without getting burnt out?

>>76240689
by playing sports and coaching your kids in-between training sessions

>>76240716
>sports
>kids
I'm friendless and single

>>76240689
I lift 40 minutes at 7am, then slam a 30-40g protein shake. Then I work 8hrs, come home, get stoned, and go for my run. I also have a 35min Power Nap at 11:45am. Generally I have recovered from my lift by the time I go for the run. I’ve been able to keep that up for a little over 2 months now.

>average 30-40k pw for a year
>28km roon last week, feel confident
>first marathon attempt today
>get to 33k and my body just completely collapses. Give up at 34k and get the bus home.
>mfw I failed and everyone is congratulating me on running 34k
>still feel like i'm going to throw up 3 hours later

>>76240804
>28m troon
>first suicide attempt today
>body just completely collapses. Give up
>mfw I failed and everyone is congratulating me on trooning
>still feel like i'm going to throw up 3 hours later

>>76240689
>burnt out?
what do you mean by this? i like running and weights. I am also far away from reaching my limit in running and my goal physique.
Physically i eat a lot and try to get good sleep. I like breathwork and journaling to deal with mental stress

I roon, and when I roon this niggas hurt

I can only last like 5 minutes rooning before having to stop because of them, some anon told me it was because I was using my heels too much, any tips for this? I'm not fat or overweight btw

>>76241258
>I troon, and when I troon niggas hurt
>I can only last like 5 minutes trooning before having to stop, any tips for this?

>>76241302
Are you aware you just quoted what I said?

>>76238526
Congrats on the PR. Treadmill is different from outdoor, it took hard work to get to your PR and that's cool. I think people just don't like seeing your stats because it looks inflated compared to outdoor running.

>>76241258
they are a muscle. strengthen them

>>76241581
I tried running for 2 months but no progress

>>76241604
all the more reason to do specific exercises then

Any of you lads do triathlon?

>>76241258
Run more on the front of your feet. It hurts because when you're rooning you need to raise the front of your feet to land with your heels. If you roon with the forefoot or midfoot, you wont need it. Also, increase cadence :)

>>76241632
That same anon recommended me doing this before running
>>76241840
Ok, gonna try

>>76241831
Did one last year, doing one this year, too. Just helps to shake up the training in the summer, swimming laps in the AM, long bike rides with the gf. Treating it as a stepping stone event towards a good marathon time later in the year.

Do you need to periodise your training if you aren't racing any time soon? Can't you literally just keep repeating the same base building training week over and over for months and make progress naturally as you'll become faster over time during each session? I prefer to fit all of my sessions in specific time slots so I can't really just start low and add 10% each week or whatever because it leads to varying session lengths, but a lot of the plans online I see for IMs or Marathons are always periodised.

>>76241831
ya

>>76241902
>>76241932
What are your thoughts on? >>76241913
I've been making decent progress on 10h/week or so with not much variation at all

>>76237653 (OP)
Rest day today. Almost gave in this morning and went for a roon.

>>76241831
I want to do one, but I'm too poor right now.

>>76241954
>>76241913
I don’t follow the +10% guideline, but I do keep it in the back of my mind to avoid injury. Really just the weekend long runs I increment up somewhat strategically so I don’t go into overtraining injury territory. Mid-week runs are just for consistency and volume. I aim for 100mi/month regardless of pace or distance per run. Training volume is what matters the most.

The most natural thing is if you have an hour block to train, try to cover a longer distance in that hour than you could two months ago. There’s a huge difference for me between doing a sub1hr7mi vs. sub1hr8mi. I can consistently do 7mi in under an hour, but I have to haul ass for 8mi.

Just running and making good progress was fine until I hit 30; it was pretty low effort to base build to 3:30 marathon. Now I feel variety is important to stay balanced, which is why I’m adding this triathlon to the middle of the year

>>76241967
>gave in this morning trooned

>>76237981
Factually untrue, only a few small percentage of dedicated anons will make it, and taking 1/3rd of the entire month off definitely is a recipe for not making it, as it reflects a deeper issue with his mentality/character

>>76242227
Womp womp

>don’t feel like running, glad I’m out here tho 9:23
>locking in, going downhill
>ohyeah.png I don’t want to try hard
>dial it back
>if I push the last two, I can finish 7mi in under an hour
>burners on
>burners too hot
>58:54

>>76242432
>going downhill
Cheating.

>>76238522
trailer runner?

we out here cappin' segments n shit

>>76237653 (OP)
*sniff*

>>76240804
bring carbs
you ran out of glycogen

>>76241831
its for gays

>>76241831
i troon, swim and bike, but I do not compete.

>>76241831
just dropped 5k on a new bike

>>76238066
This has to be a joke. Youll overstride doing this

>>76241831
Cycling is for trannies

>>76242796
Had 3 gels. Do you recommend more or just some food?

>>76243320
You need to suck it up is my advice. Women hates men who gives up easily

>strava results for HM (21.1km)
>1:58 @ 5.35km/min pace
>official results
> 2:02

>>76243334
fuck i meant 5.35min/km
also the route i ran went about 600m extra. wonder if that would have been shorter had i started in an earlier wave (i was weaving through lots of slow people)

Damn strava autism really ruined running huh

>>76243339
>sub 1 minute 5km
absolutely based

>>76243320
60 to 90g of carbs per hour is general rule. You had nowhere near enough. Drink your carbs - sugar drink slaps hard. You would have recovered super quick if you ate a bag of snakes.

>>76243584
Maybe if youre slow. Just finish it within 2:30 hours

>>76243592
pretty sure you basically can't outrun glycogen depletion, picrel. It just costs like 700kcal/10k so it makes sense people bonk at around 30k without enough sugar water.

>>76243623
Arent there elite marathoners that doesnt use jew gels?

These knee support sleeves suck, all sizes hurt when sitting down at the >back of the knee
Next test is the patella strap, don't know how a little ring under the knee will help but might be better kek

>>76241258
what fixed shin splints for me was not overstriding and running by lifting my heels first. so running form being the factor

>>76243676
Why are you running while sitting down?

>>76241258
This works. Esp overstriding. I also do calf raises on the stairs every day. 3 sets of 15 per calf ever day for like 3weeks.

>>76243669
I mean you could eat jew raisins instead. Good potassium source too I think.

>>76243682

>>76243339
the route is more accurate than gps

>>76243334
>>76243339
If it makes you feel better, I exclusively focus on personal gps results instead of chip times at races. My gps results are repeatable, race routes have variation. It’s the gps results that I use to benchmark my training/progress, so I put more stock in it than “official” times.

>>76237653 (OP)
do you guys have any recs for cheap running shoes? I have wide feet

>>76244080

For some reason this part of my leg seems to get strained when I'm running on a treadmill or for "longer" runs lately. Any ideas why? It doesn't hurt.

>>76243157
Bragging rights, too many normies are doing marathons now
>>76243224
Don't enjoy this aspect of it and hate cycling desu, spend most of my hours on a trainer though
>>76243205
Me neither, but I want to just so I can say I did a sub-11 IM or something and then live on olympic distance for the rest of my life because I don't have time for IMs

>>76244273
>too many normies are doing marathons now
they wouldn't if only the time limit wasn't so high, it's 6:30 and sometimes higher aka walking pace and it's the reason why fat fucks like pic related can easily complete a marathon

i really just wanna smell a girls panties after a 10k

>>76244152
Do you stretch after running? 5-10 minutes of stretching after every run pays major dividends
>quads
>hammies
>groin
>calves
>IT band
>glutes
>piriformis
Make a routine that hits these. Hold each stretch for as many seconds as you are years old (30 second static stretch for 30 years old)
>picrel is IT band stretch for your picrel pain point, side of hip/femur insertion

>>76244292
me too
but only the cute ones

>>76238522
>track runner
Long runs on a track are equally boring to treadmill runs

>>76244273
been riding on cheap bike
can't go any faster without better equipment

>>76244447
what, you don't like doing 25 laps while turning only in one direction?

>>76244288
seriously though I am looking at local 10k event times to see where I would land and it's kind of depressing that I would probably end up in the top 10% without any training. You really have to just set your own standards it seems.

I kind of assumed for a marathon they would have a 5 hour time limit? Seems kind of like a dick move that this fat fuck gets to take home the same medal someone with a 3hr time would get. Or do they have different colors or something on em (outside of gold or silver or whatever obviously?)

>>76244541
yeah "having ran marathons" is meaningless when you could complete one without running a single step, remember this whenever you see somebody bragging about it without mentioning their time. Setting your own goals is the way, most races have time limits so generous that they are hardly worth taking into account.

Best books on rooning?

>>76244625
>Best books on trooning?

2k, 1k, 5x400
fuck me them 400s hurt

>>76244288
so what? let them do it. better than not doing any exercise at all.
honestly I find a fat fuck just completing a marathon more impressive than someone who trained al year only to jog a 3:30

>>76244685
PHWOAARRRRR

RAPID

>dumb nigger avatarfag is still here
Kill me now but him first

>>76244698
the guy I posted openly talked about not having any intention to lose weight and other fatties use him as an example to "prove" that you can be in good shape even if you are obese, because normalfags believe that completing a marathon = fit.
Not to mention the irreparable damage that he is inflicting on his joints, running is the last form of cardio that a fatso should engage in. For every race I've ever done I've had to present a medical sports certificate, how does a dude like that even get one? Or is it not a rewuirement in the US?

>>76244625
I’ve read “Born to Run” and “What I talk about when I talk about running”. Enjoyed both. B2R is more a narrative story about Ultra running, a Mexican tribe with a running tradition and what modern people have right and wrong about running. The later is kind of a memoir by Haruki Murakami (author) and his relationship with running and his life.

>>76244764
>Not to mention the irreparable damage that he is inflicting on his joints,
yea, i'm sure his 26 miles of walking will be the problem
>doctor's note
lmao

holy shit bikes are so expensive I was considering trying a 70.3 but didn't realise just how expensive cycling is

>>76244811
26 miles of jogging on asphalt while being obese is terrible for your joints yes, especially if you keep doing it for years while staying fat
>doctor's note
you don't just go to your trusted doctor and ask him to sign a piece of paper, you have to take an electrocardiogram both at rest and under stress, do a spirometry, and a bunch of other shit. If a tub of lard can pass all this it means that these tests are way too lenient and they might as well remove them.

>>76244309
>Do you stretch
The only time my muscles stretch is when I lift. I guess it's time to start doing them if I'm running 5-6 miles after lifting these days.

And you roon and you roon to catch up with the sun but it's sinking

>>76244999
>And you troon and you troon

>>76244886
you don't need a 10 grand bike. just get a nice second hand one for about 1000

>>76245026
Would prefer looking for a used one in the 200-500 range but don't know if they're all shit

>>76245033
The entry fee for a half is more than that
But >>76245026 is right, you don't need anything crazy just to compete. Plenty of people will use MTB (even non off-road tris) or cyclocross bikes. Where I'm at, local events even has fixed gear and beach cruiser categories.
If it's a one off thing, you could rent

>>76244982
Yeah I’m not consistent myself, but it makes a huge difference. Usually after a roon I want to shower and sit my ass down. The most important time to stretch is while you’re still sweaty from the roon

>>76245087
>Usually after a troon I want to shower my ass down stretch while still sweaty from the troon

>>76237759
Height and weight?

I'm 178 cm, 83 kg. From a lifting/strength perspective I feel small/weak, so I want to preserve as much muscle/strength as I can.


I've got a marathon in 12 weeks and went for a 12.5 km run yesterday. Overnight my Achilles area's got some minor swelling and I've now got minor discomfort walking. I think I'm no chance of surviving the training block with my current tendon/ligament strength. I changed from a natural heel strike to mid-foot. As such, my calves/Achilles are being subjected to way more stress than they're used to & I don't think I have enough time to build strength. My gut is telling me the only way I can finish the marathon is to run-walk hybrid (which feels like failure)

Nobody knows the trouble I've seen

>>76245033
if you are training for an ironman you will use the bike a lot (obviously) so better spending a bit more a getting a nice. for 500 you're most likely getting a piece of shit

>>76245136
mid foot is good for achilles apparently. I'm no physio but that's the experts say.
my achilles has been fucked for years but it is resilient. you can continue to train on it unless it is really bad. do all the strength work and rehab. work on ankle mobility. massage the calf. ice the achilles.

mine is always sore at the start of runs but then warms up. then it's sore again after. but I don't mind that as long as I'm getting my runs done.

>>76245136
What shoes are you running in? Since your race is coming up, you have no time to waste in solving the problem. You have to stretch after running without fail. Calves and hammies especially if your Achilles is bothering you, but just hit all the muscles here >>76244309

I want to know what shoes you run in, on top of that, you may have a QoL improvement available in getting molded insoles. A specialty running store can mold them for you, they might be expensive but the extra arch support could make a big difference.

On top of that, ice the pain area at night. Picrel is a sock with two little silicone cushions on either side of the Achilles, you could wear that at night (not while working out). Gently massages and supports the Achilles

Am I missing out on anything useful if I'm not using a watch or HR strap, or even logging properly? Or is this a way to overcomplicate for no reason? I've been training using RPE for over a year, almost two, and only see my HR when I use the sensors on a treadmill or spin bike and have just been loosely logging activity with pen and paper

>>76245228
>>76237759
Thanks for the replies. I currently run in Hoka Arahi 6's.

I definitely wasn't strength enough, so I'll make an effort to be regular and daily, same with RICE protocols as needed. I'll also look into those socks. I'd say I'm quite flat footed but I've been working on strengthening my arches so this has improved. I've booked in for a gait analysis with a good physio/run coach (apparently an Olympian) - I'll see if he agrees with custom insoles...depending on cost & timing I might go down that path.

Also part of me thinks this is natural teething, much like strength training, this pain is necessary to toughen up the tendons/ligaments. It's just that they're much slower to adapt and 12 weeks isn't enough time

>>76245301
Good luck, the shoes should be good. It’s normal to feel sore or tight after training, and it takes a while to familiarize yourself with the different types and severities of “pain”. “Good pain” could feel sore, but if you were to go for another light recovery jog, it’ll loosen up and feel better as you run. “Bad pain” would get worse if you were to try to run through it.

Remember, blood flow is important, don’t underestimate the importance of walking. You can walk for an hour so that you don’t aggravate it but you still get blood through it.

>PB'd half marathon
>post viral fatigue
>back to 5:30 10ks
Let's be real here, it's time to kill myself, right?

>>76237653 (OP)
Sprinting is better

Got my first 20 mile of the year in on Sunday. Feeling good. Actively had to hold back for a 9:15/mile pace. I feel like I could have pushed a sub-9.

>>76245241
I do every run with HR but barely pay attention to it. Might check it after but almost never look at it during a run. Do your easy runs easy and your hard runs hard without killing yourself. Rinse and repeat.

>>76245324
>blood flow is important
this is the main problem with achilles injuries and why you need to train through them (sensibly). otherwise it went get any blood and won't heal.

I managed to run a 25 min 5k today for the first in many years. I only recently took up running again 3 or so weeks ago after losing a lot of weight and recently quitting smoking. Realistically would it be possible to run 20 mins within a year? Bearing in my mind I could still need to lose 25lb~.

>>76242227
>le heckin characterino
boomer psyop, ngmi

>>76245624
eehhh I don't think so. That's a pretty big jump. But I only just got under 24 minutes.

>>76245241
>useful
I think it can be useful to have some type of record to track some basic metrics and progress. If you don’t care then it’s not needed. In most cases any running watch base model will have most of what you would “need” plus more.

>>76245624
Yes it’s possible, I did it >>76240065, but it takes a lot of work. I quit smoking last August, and I’m 225lbs (6’2”). I’ve run over 1000 miles in the year between these two 5k times. If I were you, I’d run however much feels /comfy/, and sign up for a local 5k race about once a month to gauge your progress. Race settings are good for encouraging yourself to go all out.

>>76245624
depends on your training
check out Lee Grantham on youtube, he's got some great info
if you hit 25 mins in 3 weeks I'd say you should get sub 20 within the year
I believe in you

>>76245301
I had shin splints and calf pain when I started out so I did really slow and methodical running with barefoot shoes for a couple months until my shit felt strong then went back to normal runners and never get any pain or soreness
could also try just striaght up barefoot on grass

>>76244080
new balance rebel 4 has a nice wide toe box and they're on sale right now

>>76243623
last year I attempted a 30k run while pretty inexperienced and experienced my first bonk, could barely walk up a hill by the end
didn't bring any carbs
didn't even fuel beforehand
was an interesting feeling
now I am a carbivore

>>76245680
What metrics do you track or find to be very good to track?

I have a 5k time trial this week. I feel like I'm gonna be sick. I haven't gotten a PB in over a year.

>>76245841
Based retard

>>76246265
thank you bruv
my long runs are only around 10-13k now
got back into it in may and just getting into the swing of things, no more retarded long runs for a while
going to do the heckin meme of 10% PER WEEK

>>76240386
oprah winfrey did hers in 4:30 after 1.5 years of training, most first-timers try to hit that and improve it race by race

Another mid-week long run before work.

just fartes then shidded myself a tiny bit but I'm sitting on the couch and my wife is gonna know if I get up now and go to the bathroom so do I just lace up my shoes and roon??

>>76240386
>>new runner
>3:30
5min/km for 42km sounds fuckin hectic bro
how new is "new" to you? at least a year I'm sure

>>76246333
>just fartes then shidded myself sitting on the couch and my wife is gonna know I troon

>>76246303
he asked for a "good" time for a male in his mid 20s not a fat old lady

>>76240386
Oh fuck off. A new runner isn't doing a 3:30. 4:00 is a benchmark for a reason.

>>76240386
What happens if I don’t care about time and just distance. I’d be happier doing a 100 mile trail race over 30 hours than a marathon in 3 hours.

>>76246428
then no one cares about your times

>>76246428
Nigga how you runnin' for 30 hours straight

>>76246405
Youre not a man then

>>76246323
Baby pace. Woman?

>>76246589
Please consider suicide. I ran 5k in 24:49 on Saturday, and I've been casually running for about a year.

Tickled sub3 marathon pace on mile 4 (6:55/mi)…. one day bros……

>>76246626
Consider this *unzips*

>>76246405
fat detected

>>76246631
that's an ugly starfish

5k healing run

>>76246626
Mad

I think I injured my ankle and shin by running with worn-out shoes.
>ankle is pretty sensitive and feels bad if i run more than a mile
>run finger along inside of tibia
>feel a slight tingling sensation that travels down and around my ankle, stopping right behind the ankle joint
I just want to roon... I guess I have to switch to walking and some other form of cardio until it heals.

>>76247296
Gonna cry?

>>76246447
Run 10 miles in 1 hour, walk 3 miles in an hour, repeat

>>76247453
Walking doesnt count. Your run is null and void

Your run doesnt count if
Its not in strava
You stopped for 5 seconds
You used crutches like super shoe or head flash lights

>>76247526
Based.

>>76237653 (OP)
>>76237653 (OP)
>>76237653 (OP)
I’m running 3 days a week, building up to a 5K, and MAYBEE a 10k

Can I substitute biking for one of my days? Like instead of running on Wednesdays for 20 minutes, I bike instead? Is that a good idea?

>>76247661
Cycling is for trannies

>>76237653 (OP)
Is rooning next to road bad for lungs?

>>76245963
I like seeing the HR and pace. Maybe you run the same pace all the time, but then after a while your HR is 20bpm lower doing that same thing. It's nice to be able to track such things. You can also get advice on whether you should chill the fuck out on some watches, which is more accurate than I want it to be really

>>76247723
Cope

>>76243676
Actually the knee strap was worse, that shit was scratching the back of my knee the whole run no matter how much I readjusted it.
Brace > Strap
That said I don't feel knee pain... yet

>>76247661
You can do anything. The key is that you are constantly improving, you are only competing against yourself (and chad who is currently banging your future wife).

>>76247884
How about I cave your skull in

>>76247661
a better idea would be add a bike ride on top of the 3 runs. even better add 3 bike rides.

>>76247929
>can't even run 5k
Good luck catching me, fat fuck.

Boston 12 > Evo sl

>>76248307
Ultraboost 5x>>>>>

Fucking pussies. Back in my ancestors days they just run barenaked

>>76247661
I would add biking without removing any run days, you're going to improve very slowly with 2 runs per week.

Ran shirtless along a public waterfront park yesterday while playing Sex Machine by Sly & The Family Stone from a Bluetooth speaker. RIP Sly, 82 ain’t bad considering the amount of cocaine that man did.

>>76248516
Holy shit biking isnt a word. Use cycling you mouth breather

>>76248349
They still do, nigger.

>>76248611
Go to your local biker gang and tell them they are a cycling gang and see what happens

Finally got my outdoor 5k time below 30 min again, been a couple years since I did that, hopefully I can get it back to 25 min soon. But it's fucking wildfire season here now and the smoke is thick in the air so I can't even run outside.

>>76248643
Do you want validation or something?

>>76248685
where do you think you are?

>>76248611
It is a word, thougbeit.

Oh, guess I'm never doing treadmill runs again.

what running shoe would be good for daily training for 5k,10k ? Just getting back to running

boston 13 or pegasus 41 ? I have an old pegasus 36 but I heard running shoes involved a ton

>>76248516
>>76248611
>he doesn't go mountain cycling

>>76248890
or something else?

>>76248890
Pegasus if you have petite feet. Size 12 didn’t fit so good

I have a dilemma, anons.
I used to run with a simple Nike Downshifter. It was time to buy a new pair, and I've saved up some cash so I thought I could buy something more expensive. My uncle has like 10 Hoka shoes and swore everything else is pure shit. I went to a store which specializes in selling running shoes, and they even let you run a treadmill plus they monitor your feet with cameras. They told me my ankles are heavily leaning inwards so I should run in something which stabilizes that. However all the Hoka models with stabilizers were poking my heels in a weird way. It wasn't painful, just weird. I tried out other brands, too, and finally settled with an Asics GT-1000. It felt the most natural on the sole and still stabilized my ankle according to the guys at the store.
I still have to do my usual run in them to see how they ultimately perform, but I wonder what you think. Is it still a good brand? Or would the Hoka have been a better choice in the long "run"? Am I just having buyer's remorse?

>>76248936

>>76248890
Any big shoe company will have a “daily trainer” that’s fine for most beginners. If you want to be thrifty look for one that recently upgraded to a newer version and get the older version clearance. You can go to a running store and try a few on. If all that seems too hard, get the Brooks Ghost.

>>76248936
Asics are one of the most historic and most reputable running shoe brands of all time. The shoes will be fine.

I've worked up to being able to run for an hour nonstop several times a week. After I feel tired but easily manageable and recover well. But I tried adding in sprints this time and I feel completely drained. How do sprinters do it? I read it uses a different energy system but it's wild to me that all this rooning added basically nothing to sprint stamina. I wanna sleep.

>>76248936
I think you should just use these shoes and not overthink the analysis too much because it's kind of snake oil and I feel that sales people tend to be opinionated at best and trying to upsell you on some expensive bs (insoles) at worst. I do think it was nice to go to one of these stores though, because it allows you to just try some shit based on more than "hurr this one looks cool can I try that". The nice thing is that shoes are consumable so you can try other ones later and get a better feel for what you want.

Hokas tend to be quite heavy and made for narrow feet. Basically a fancy karen shoe to go to whole foods. Slightly less retarded than ON running. Just get whatever feels good, some brands also just won't ever work. For me, someone with wide feet, somehow New Balance is always recommended, but they all have a weird arch support in the wrong spot. I even owned some as everyday shoes for a few months and they never "broke in". Maybe it's really just for fat feet and you need to weigh 120kg to make a dent in their fat retard foam.

>>76248936
I love Asics GT-1000, it's a basic shoe and nothing fancy but I've found them very comfortable to run in.

>roon in 5 year old converses for 3 weeks
>nothing
>roon in fancy rooning shoes once
>week long knee pain
???

>>76237653 (OP)
+1 VO2Max today :) Felt good as fuck even though I'm still slow. I'm pretty much only interested in 5Ks, should I still do 10Ks in training?

>>76249111
Sprinters focus in sprinting, a lot don't even jog

>>76249351
>+1 VO2Max today
that means nothing, your VO2 Max can vary day to day, you need to look at it over a 6 month trend

>>76249379
Its been steady for two months and I finally raised it today for the first time since then but thanks for tearing me down i guess

seven weeks of still not being able to do a light jog. fuck ankle sprains. should just cut the foot off and run on a peg.

>>211622644
>Any normal shaggers at Download? I'm at the doghouse. Some band was singing an anime song and the Undertale theme.

Download is for animetroons only now

20x60s intervals with 60s rest in between.
There's no way I could run a sub-20 5k right now, but that's my goal for this year. Started running less than a month ago (ran last year but took half a year off)
thanks for reading my blog

>getting back into running
>do 5k 26 min a few weeks ago
>do 5k today 28 min and have to walk for 5 mins because my legs are tired
Anyone else struggle with just leg tiredness? I didn't feel once out of breath, just leg fatigue spreading into my glutes.

>>76249351
mine went up yesterday as well on a zone 2 easy run
pace has improved quite a bit on my easy runs
51 now at 36 years old

>>76249111
why are you sprinting anyway? just do normal intervals.
you have big base built up doing all them long runs so immediately you're way ahead of half the goons in this thread who do retarded training. don't waste it by getting injured doing pointless flat out sprints

decide what you are training for and do the appropriate workouts

>>76248643
nice man, good job, wagmi

>>76249635
>don't waste it by getting injured doing pointless flat out sprints

How do we respond, HIIT sisters?

>>76249256
These are my daily running shoes. Never had a problem.

>>76249681
long distance only runners look like a starving Ethiopian

Thoughts on Kipchoge?

>>76249699
post her butthole and I'll tell you

>>76249630
Your legs get tired and the wear accumulates. That’s why people do a taper before a race. So a few things you can do: take it easier before trying to set PRs, build up you distance so that you legs muscles get use to running longer, or mix in shorter faster runs/intervals to build leg strength.
The general leg soreness just becomes a part of life eventually. Mine have been a bitch all week. Makes the runs less fun. But you get stronger.

>>76249256
Converse are zero drop (drop is the difference between how high the heel is compared to the toe) and low stack (stack is how thick the cushioning of the shoe is). A lot of running shoes are considered medium to high drop (8-12mm). And most have a high stack (25-35mm). So it could be a few things. The higher stack (aka cushion) caused you to land differently and change your form. Or the bigger drop puts more pressure on different parts of your legs.
A few solutions: 1) make sure your form is still the same. 2)look for minimalist/low drop running shoes. You can also find that information on the shoe’s webpage usually under “specs” or something like that. 3)build up the miles slowly on the new shoes so your legs can get use to them.
If you ever get to the point of having a shoe rotation a lot of people suggest having a variety of drops/stacks so your legs get use to all the different parts and the muscles are built evenly.

>>76249842
Yeah, I got Gel Nimbus 27 and never really had anything other than Converse or similar zero drop shoes, so me going straight into those probably obliterated my IT band
Dunno if I should run it back with Asics or take it easy with Converse right now though, or maybe even use Asics as regular walking shoes to get used to them. I tried that, but my IT band was still weeping, so maybe those simply don't fit for me and I spent $250 for a decorative pair.

>>76249879
I would say rest and recover then ease into the miles for the nimbus. Everyone has preferences so they may not be for you. But a lot of people trying zero/minimal shoes for the first time feel it in their achilles/ankle/foot after.

>>76249681
HIIT is not specific at all. It's just a meme term for people know fuck all about actual training methods to throw around so they can pretend they know what they're talking about. marathon runners do plenty of so called HIIT
so do rowers, swimmers and everyone else as part of a normal training plan.

>>76248611
>>76248516
>>76247931
>>76247884
>>76247680
Thanks guys, I’ll add one bike ride. I don’t think I can add 3 without getting injured

Another question, after I’m done building up to my 5K and I don’t care about improving my distance or time. Can I then substitute with cycling or swimming? Or will my running suffer if I try to have variety every week

>>76249687
Why did this breed of American die off? I know why, and it’s drugs. Drugs make everything else feel worthless despite being the most worthless activity you could undertake.

>>76250155
If you are starting from a relatively low level of fitness then any form of cross training will improve your running. Doing some cycling and swimming will help with avoiding injuries because they are so easy on the body compared to running.
I wouldn't stress over the specifics too much. Just try to get consistent training done for a couple of months and you will make quick progress.

I did my first sub 8-minutes mile. I know it's not the most impressive thing but I'm proud of it

>>76250267
good work anon :)

>>76250155
just curious why you feel like just being able to run 5k without distance or time involved is good enough?

paced my gf on her (successful) 10km PR attempt and first sub 50. made a giant pasta feed to celebrate. she did good

>>76250615
Impressive gf anon, that’s quite fast. Mine doesn’t want to go fast but she’ll go long. 28 minute 5k / 2:23 half marathon. How often do you run together?

>>76250615
based

>>76250588
I don't want to get injured

>>76237653 (OP)
THREAD IS ABOUT TO DIE AND STILL NO SOURCE

>>76250640
maybe twice a week

>>76250709
you can easily train for well beyond just completing a 5k without getting injured
if you keep majority of your training at an easy pace and you don't ramp up volume too quickly you could theoretically never get injured from running
I was just asking because you're setting the bar quite low, it'd be like someone wanting to get into strength training but never wanting to bench more than 65lbs

>>76250709
who are you, but yes after I’m done building l to 5K Id like to alternate cardio’s to not get injured
>>76250588
>>76250905
It’s actually because I’m also doing strength training and I’m really old at 34.

I alternate running and lifting and Every week I add 2 minutes to my running time. So it goes from 10 to 12 to 14 min etc. I know at some point, one will interfere with the other

I’m not quite sure if a 10k would be a bad idea. Also I want to take tennis

this you?

>>76250960
hmm I just think you're overestimating this 5k thing. I'm a bit more reckless, 36 years old here and I started just running 3k around the track like once or twice a week but now I'm getting hooked cause it just feels better than anything, only lift like 1-2x a week now, long runs are 10-13km on sundays and aiming for 20 min 5k.
All depends on what you like, but completing a 5k is a pretty low bar, at least try to do it in 25 mins or something. Anybody can go to jog for 5k if they have to.

>>76245624
I will preface by saying that I've been fairly athletic for most of my life. Started running again, and similar to you, got down to 25min 5k in about 3 weeks. It took me roughly 1.5 more months to get that down to 20min 5k. It is certainly doable to get to 20min in one year's time.

>>76237653 (OP)
Peak asian ass. My asian ex had the same ass. I bet her pussy is dark and meaty too.

I ran 28:45 today, I think it was 5.4km
Is this good?

>>76250615
That's impressive. The one thing that's kinda depressing about running is that there is really no way I can run together with my gf except maybe doing a recovery run while she's doing a threshold run or something.

>Slightly off centre of ankle (medial area?) has intermittent soreness throughout day
How long before I can roon (jog) again? Happened a few days after a slow 10k

>>76251745
Among 'runners', sure, among young healthy male runners, no, it's quite bad.

All that matters is if you are improving though.

>>76250967
I used to be. But I guess I was too dumb to figure out a proper vegan diet, lost too much weight and muscle, so I just went back to eating everything after a year.

>>76251823
you should be fine in 17.86 days
fuck sake lad what type of answer are you expecting from a extremely vague one sentence description
go for a jog and see how it is. might be fine already.

>>76251396
How can you tell she's Asian just from the back?

>>76252095
You just know

>>76249630
Are those good?

>>76252098
This. I love Asian asses, they're underrated.

>>76252095
she's yellow

>>76239924
plateaus just happen bro, there's no real way to predict them or avoid them. your body just sometimes fills up depleted fat cells with water for whatever reason until your body decides to get rid of it and you piss out a few kg one day. day to day scale weight doesn't matter much

>>76252769
this assumes you know for a fact you're in a caloric deficit.
>t. stalled at ~190lbs for 2 weeks then somehow dropped to 186 overnight a few days ago

>>76252095
It makes the big peepee the small peepee

>>76252095
Besides being short, yellow with black hair and a flat ass?
You need a speech bubble with ninja letters?

>>76252095
The hair

>>76239924
Consider water weight