>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: >>76237653

>>76252089 (OP)
Going for a roon

>>76252089 (OP)
This new coomer op is doing great.

rooned my second 10 miler in 110 minutes. looking forward to these longer roons becoming less of an event and just something i can do whenever

>>76252089 (OP)
now imagine putting your nose right between those cheeks and take deep breaths out of her shitter mmmmmmmmmmmmmmmmmmmmm

good day my roonbros
Im stuck at 7:30/km pace. yeah it's slow. my BPM high too (160+). any advice to break the barrier?
given that I don't run everyday so I know the typical "just roon more" and I will. but like any more specific strategy to do? I cannot roon every day though. but I can run shortly 30-60 mins for 2 or 3 times a week. I can also replace one of those 2-3 times with a 90-120 mins session. that's all the time I can manage

please help me out. I wanna be a cheetah

>>76252195
>160+ high
are you 50? are you getting dizzy? getting stitches? effort is absolutely maxed out?
fuck heart rate, just roon my friend. eventually it will come down.

>>76252218
well my only standard for bpm is that I use a xiaomi smart watch, with the default settings (after I applied my height,weight, age, etc...) it seems like my max heart rate is 190 or whatever. so 160-170 should be high right? I don't feel necessarily dizzy. but at around that range and onward it's intense enough that I can't really speak. so it gotta be something.

>>76252218
oh I forgot to say it. im 27 and im not sure of my BMI but since I dont have defined muscles, I think I'm still skinnyfat.

>>76252224
>must be able to have a conversation when exercising
ahh yes, the zone 2 may may

>>76252228
hey it's the general advice and I just followed it due to safety and stuff.

if you got any ideas to help me become faster please give me a hint. I will try

>>76252241

im gonna run 5 miles today strange chick fuck weird china dick im gonna get boosted today and get my fitness in

>>76252242
but dude... before I stopped running consistently (4-6 times per week) I did exactly this for like a year. from couch/struggling to run a lap in the park to 7:30. and I just seem to stuck here.

I can't be like, spending 2-3 hours each time to roon dawg. I just got 30-60 mins each time :(

>>76252260
the 'i want to run fast' links have examples of targets and how to achieve them. Give one a crack and stop obsessing over HR.

>>76252281
thanks. I will try it for some time

>>76252195
Do you have any hills near you? I like running rolling hills on dirt trails, it makes flat road races feel easy.

Heart rate varies by person, my wife often averages around 160 and she is about to run another marathon and has been doing high milage training for years. Meanwhile I rarely get over 140 even at high effort, and I run about 1/3rd her milage at a similar pace.

>>76252195
2 big things.

1) Run more frequently than 3 days a week. If you only have 3 hours you can run per week, instead of doing 3 1 hour runs, do 4 45min runs instead.

2) Don't worry about your heart rate. New runners have such under developed aerobic systems that "zone 2" is pretty much just walking speed. You need to build top end speed first so make 3 of your 45min runs moderate effort runs and 1 of the 45min sessions a speed workout, preferably on hills to lower the risk of injuries

>>76252242
Overthinking midwits live a tortured life

>>76252260
If you were stuck that long it's because you weren't losing fat, getting stronger, or correcting gross form inadequacies.

Or maybe you just like being slow. Some people have very low pain thresholds.

>>76252089 (OP)

>>76252195
Try to sneak in more walking steps, take the stairs whenever possible, park your car a few hundred yards further away, etc. If 7:30 gets you to 160 I'm sure walking a mile at any speed is also going to improve your cardio helth. Just hang in there and you're going to improve.

>>76252393
>>76252418
>>76252658
ok so I will just run fast, run more often, run for less time. ignore HR unless I feel dizzy or so tired, getting hard to breath right? anything else im missing?

maybe my shoes? I feel no pain with my shoes (its sport/soccer Nikes shoes) but technically it's a 7-years old pair that's been stitched to work. I literally never jogged with a new pair made for running. I don't know if it'll affect much?

any other exercises I must/really should do? I also cycle and do some bodyweight/light weight exercises. for some reason both my knees really hurt when I lunge though. squat is fine.

when I run I make sure I land on the ball of my feet and my body is leaned toward, more than where my feet lands (so my feet will never overextend past my upper body). is that good?

>>76252089 (OP)
yeah

>>76252696
thanks I will cooperate that too for daily activities. I somehow have little trouble doing slow but long distance/time. like I can run 10-15km fine if slow, or walk for hours (I never tested my limit) is fine too.

it just seems that I'm weak when I have to put more effort in (running faster). like any trade in speed requires way more fuel. I'm inefficient

>>76252722
>I'm inefficient
Yeah that's kind of the name of the game when it comes to running

>>76252722
>>76252715
Just get some new shoes if you can afford it at all, it's going to be much more comfortable. You can probably also just run at closer to 170bpm HR for like 45 minutes easily. Maybe next time you run just try and go balls to the wall for a few hundred meters to get an idea of where your limit really is. You don't have to do this all the time but I think getting close to the huffing and puffing nausea stage is how you can push your limits.

>>76252736
>>76252770
thank you I will try just that tomorrow. is it perfectly fine to stitch the shoes if it's still in good condition? not asking for my current worn down pair. I just don't see many talking gluing/stitching shoes and I don't know much about shoes.

>>76252089 (OP)
>/troon/ General

>>76252106
>Going for a troon

>>76252165
>trooned in 110 minutes. looking forward to these troons becoming something i can do whenever

>>76252195
>good day my troons
>any advice to break the barrier?
>I know the typical "just troon more" and I will. but like any more specific strategy to do? I cannot troon every day though.
>please help me out.

>>76252218
>getting stitches?
>fuck, just troon my friend

>>76252856
>>76252842
>>76252835
>>76252829
Troons on the brain?

Also why do women wear these spandex panties yet men wear shorts or whatever? I get why men don't but yeah... does it provide better mobility?

>>76252829
>>76252835
>>76252842
>>76252850
>>76252856
meds

>>76252875
so we pay attention to women's >sports

>>76252224
I wouldn't trust the heart rate on there
even the garmin heart rate monitor I had was way off
found the WAHOO tickr has been great for accuracy
but also run slower than you are to keep your HR around 140-150
if it climbs up start walking til it drops, rinse and repeat

>>76252810
If you're not getting any injuries, then cobble your shoes as much as you want.

But if you're putting in a ton of miles on hard surfaces, the most important part of the shoe is the midsole where it's absorbing some of the impact. That shit wears out in less than a year.

>>76252875
>does it provide better mobility
It's to make them feel sexy. There's no benefit over split shorts

>>76252875
More male runners are wearing shorter shorts. I mostly run in 5” inseam and have been looking to get some 3”. Don’t know how to explain it, just more comfortable to run it. So for a lot of women when given a few different options they find the bikini style spandex more comfortable.
There are also more guys running in straight spandex but some people don’t like the bulge out in public. I think part of it is cultural, guys wearing tight and/or short shorts is gay, women wearing it is sexy. So that has shaped what people wear.

>>76253205
Right on. I'm on team short shorts too, with ultra thin compression shorts underneath so my old man balls don't peek. Bare thighs feels awesome on hot days, and I'm trying to max sun exposure too.

treadmill > running on the road
I don't want to have a shitty skin by 40.
Also, less injury risk and total control of time and speed.
Also, running is just a complementary exercise to lifting. The point is always lift harder, rooners have an awful low test body.

>>76253352
I wear short running shorts with the liner cut out and bamboo/elastene boxer briefs underneath
no chafe, balls stay in, maximum thigh exposure
best of all worlds
if I wear just running shorts I chafe like crazy and the liner cuts into my thighs, otherwise I'd just go straight short-shorts
I'd like to wear just spandex but the ideal material I found (95% rayon 5% elastene) is only in boxer brief variety with very thin material and ball pouch, would feel illegal to run around in those, maybe one day

>>76253409
for me running around in the nature is what it's all about, I'm not doing it to look good, I'm doing it cause it feels good in that moment, it is a lovely activity; not exactly stoked when I'm in the AC fluorescent light gym just repeating the same old exercises
I feel more alive and present just running around out there in the world, feeling the speed, the exhaustion, the awareness
totally different things imo
hate running on a treadmill, akin to torture

>>76253419
Very gay shit, bro
The only stuff that maters is lowering your pace

>>76253482
my pace is getting lower week by week
and I'm enjoying it

>>76253409
Is this a collection of really really shitty takes? Bravo

>>76253409
>The point is trooners have an awful low test body.

>>76253482
Cool story, what's your pace bro?

Went for a run at the arboretum across the street from my new office in a new state.
I can do 7 miles in 50 minutes on a good day at home

Guys I got my 2KM under 10 mins!

>>76253409
Based and true

>>76254024
Gay and gay

>Take day off
What a horrible experience to be alone with one's thoughts. I want to be too exhausted to think and remember.

>>76254217
can go swimming or sit on a bike

>>76254217
Remember that you're gay?

really loving the OP coomer rooner images
pls keep it up
track girls are amazing

I've tried to get into rooning a few times but keep having to take long breaks due to shin splints. I suspect the "run slower" and "alternately run/walk" advice isn't working for me and instead I should stick to running short distances for now. That seems to be working as my shins aren't protesting too much after a few weeks.
Right now my routine is to run about 2k in just under 12 minutes, every other day or so. My heartrate always pushes 200 after a few minutes and stays there until I'm done, and I'm completely exhausted afterwards.
My plan is to basically keep doing that until it starts feeling a bit easier and my heartrate drops a bit, and then try longer distances.

Is that likely to be productive/safe/generally sane?

>>76254516
>My heartrate always pushes 200
You have to be 18 to post here

>>76254522
I'm 31, my watch thinks my hrmax is 205. I don't wear it 24/7 but I think my resting hr is quite high too.
I've lived a pretty sedentary life until about a year or so ago, which might have something to do with it.

going to try rooning again tomorrow. if my quad still hurts i may just kill myself instead

>>76254562
do not kys
i will try rooning too
if my groin still hurts we can km+ys together

>>76252089 (OP)

I think Wednesday counts as a rest day, getting the gf back into trail running.

>>76254516
do cross training
also do rehab exercises for shin splints

>>76254516
I think you are pushing it too hard
Try running that same 2k in 16-18 minutes
keep running, but have a high cadence and very short steps, stay on the midfoot

weird run today
decent first half
shit second

18 miler

first:

was warm but forgot to pre-hydrate so pushin' hard and could feel self gettin thirsty

pushed too hard but ended up findin some water and drinkin

but the cost was later felt just very sick. i dont know exactly why. had it before after less hard runs. its like a weird bout of vertigo

then

as joggin last part of run just tryina get home

women in way

so try go round her on road

not only do i roll my ankle on the road (but not in a bad way, felt no pain like i have rolling ankles in the past)

but all i feel is RIP
shoe sudenyl feels super loose

basically shoe blew up

GIANT rip in side of shoe

basically most likely never using them again

in all fairness i pretty much knew those shoes were on the way out which is why im not really annoyed about it. just one shoe in my rotation that i only use once per weekanyway

like

truly boggles

need to pre-hydrate maybe even pre-sugar next time or ill get paranoid of doing a long run and having some weird attack wiv like 4 miles to go or summat. very unpleasant

fing is i fink the vertigo was actually unrelated to the hydration coz like i said ive had those bouts before
ive also been on long runs before where felt tired and dehydrated and had to stopwivout feeling sick ans vertiginiois

so just bizarre coincidence

>>76254628
hello fellow new jersey rooner

>>76254680
Henlo running here is great, within 5sq miles I have 2 parks with trails, 2 waterfront parks, a Walmart, ShopRite, a Home Depot, and my job

>>76254671
>Bro saw a women for the first time in weeks and forgot how to put one foot in front of another.

Save some for the rest of us.

>>76254692
I do quite like it but last year was too humid for me. So far it's been pretty nice this year but its only june. I went for a walk on the henry hudson trail in the atlantic highlands a few days ago, right next to the water. Seems like a very nice place for a roon.

>>76254708
Check out Hartshorne Woods Park in the Atlantic highlands, comfy hills/park running. Henry Hudson trail is a nice 10 mile straight line, a good way to get miles in. Cheesequake State Park has some rather challenging trails.

>>76254516
>I've tried to get into trooning a few times
>Is that likely to be productive/safe/generally sane?

>>76254562
>going to try trooning again tomorrow. i may just kill myself instead

>>76254592
>do kys
>i will try trooning too
>if my groin still hurts we can km+ys together

>>76254562
>>76254592
Can I join in? I haven't hurt anything but my prospects are pretty bleak!

off day today

>>76254797
>>76254793
im not joking, i have a rope and im prepared to use it if thats what it comes to. im rooning out of options

>>76254812
Boohoo nigga

me?
bruce springstern innit

born to run

heh

>>76254812

>>76254834
that song sucks so much ass, just listen to it closely, listen to all the lyrics and the melody and the way he harmonizes the words with the instrumentals, it's terrible
for me it's gotta be classical music
put on the four seasons by vivaldi

Mongolian throat singing > all

>>76252089 (OP)
Sprinting is better.

>>76254812
>im not joking, i have a rope and im prepared to use it if thats what it comes to. im trooning out

>>76254893
"X is better"

Okay dork

>>76254870
Untalented Bruce is good, wtf you talking about!

>>76252089 (OP)
is /bike/ allowed here? I have a stationary bike because I didn't want to fuck with traffic and everyone thinks cyclists are gay and always deserve to get run over.

Anyway still new but I did a race for the first time today, around 50 minutes, 13 miles and change. First place by around 4 min, other guys were all behind me. It felt like I just got out of the shower. Feels good bros.

>>76255120
>/bike/
>>>/n/bike

>>76255121
but I didn't transport myself anywhere...this board should have a /spin/ or something...

>>76255120
>I did a race
fake race (akin to treadmill) or real life?
>>76255138
make it happen

>>76255164
fake race, real motion, real other people. still fun to smoke em. I don't think it would go well, cycling is for gay retards but I simply can't fit a rowing machine in my place easily.

my legs look good

>>76255121
thanks

>>76254870
>retorts wiv the most basic botch classical

kek my life

>>76255221
post legs

>Enter neighborhood
>Finishing strong
>The NPCs outside think I'm try-harding
It is INSANE how seeing someone run makes some people chimp out

told hot girl about my roon today and she said good boy and I coom

going to make her my gf when I break 10min

>>76255461
>told hot girl about my troon today

>>76255472
> told girl about my hot coom today

Why doesn't bigger legs translate into faster sprints without a bike?
More muscles should propel me faster and more powerful compared to chicken legs like usian bolt.

i ran so far away but i still couldnt get away

>>76255712
I couldn't stand the rain, so I ran away
And all I found was snow

What are your opinions on fat people?

>>76255184
mine folds up nice in a corner, brand is i think nordictrack's budget model

>>76255770
coping with stress or mentally ill

>>76249191
>>76249158
>>76249059
Thanks! I tried it out yesterday. It's interesting. It both feels like it was self tailored just for me, while simultaneously being kinda uncomfortable at certain spots, but I guess that's because of the ankle stabilizer thing. It was also the first time I felt some knee pain in a while, but it went away after a few minutes. I guess I'll break it in after a while. Nothing is more motivating to run than a new pair of shoes.

Time to go out on a roooonnn. Having headphones and listening to stuff so you can run without nagging internal voices in your head improves running like you eouldn't believe.

ordered a nice pair of grey Sauconys on a good sale from Spain. they email and say sorry out of stock in that colour, you can cancel the order or have them in bright blue instead. alright gimme the bright blue ones. literally one hour later see the grey ones in stock in my local shop for the same price.

>Plateau'd for 2 weeks.
Maybe I'm not gonna make it bros, go on without me

>>76255956
Maybe it's just me but listening to anything while doing cardio irritates me beyond belief. However I cannot imagine lifting without it.

>>76256025
skill issue
the skill of planning a proper training program

god what a dogshit run. 3k then needed to piss so ducked into a bush. reset and started at tempo pace, legs immediately blew up while simultaneously having what I imagine asthma to be like. pulled the plug at 2k and walked home. gay. thanks for reading :)

>>76256107
>pulled the plug at 2k and walked home
My biggest fear.

Why is the first 2-3km ALWAYS pure pain and suffering but after than it’s a breeze and the run starts feeling good, that is if i don’t get any shin splints though.

Fuck is a kilometer

>>76256231
same for me when I troon. pure agony then i come good. body must release natural pain killers or something

Why does it seem like there's no consistently agreed best way to train for running?
Strength programs are all very similar to each other, and there isn't much difference between SS/SL/GS and others. But running programs all have these seemingly arbitrary intervals and different kinds of training sessions.

Are you actually training any meaningfully different part of your body doing 400m intervals, 800m intervals, 1k intervals, 1200m intervals, tempo runs, threshold runs, fartleks, hill reps, windsprints, down ladders, pyramid sets, progressive runs and so on? It all sounds like the kind of bullshit that PTs push, having you do 400 silly exercises for each little muscle rather than just doing a few big compounds.

>>76256231
For me the first 3km are chill, then it's 10km of thinking I won't make it another km, then for 10km I just zone out and they go by quickly, then the last whatever is suffering again.

>>76256252
Not sure who is telling you to do all these different things. It's not complicated, you can run fast for a short period or slower for a longer period. Interval training is essentially just doing multiple high intensity runs in the same day.

What average intensity of run is best for your training depends on your goal but some variety in intensity is preferred, the general formula is the same, constantly increasing your (average intensity*total mileage) in a long term sustainable manner. Put simply, just run more.

>>76256006
Bright colours make you faster, check the studies

ok roonbros.
im the guy that asked to "roon faster" with limited time here.

I did 45 mins today. just focused on being fast and out of breath. I did like 300-400m faster than the previous times. but is it normal that once I ran past a threshold, recovery is just slow and ineffective? like once I got to a point, it doesn't matter if I recover for 30s, 1m, 2m... I don't feel truly recovered. but I dont feel that way when I run "le zone 2" for 1 hour or even 2 hour

Whenever u guys go for a roon do you count the first km? Isn’t that like sort of a warmup roon to get blood pumping?

>>76256648
I just run until my hr gets where I want it for the run and keep it there lol

Although I guess I kind of went a bit harder at the end here to see if I could do a better 5k time.

I have noticed sometimes maybe when it's colder you definitely need to warm up. Even saw HR just go down for the same speed once although it could have been due to wind coming from the back or sth. Was around the 3km mark I think?


I just count it all because I tend to go relatively fast for the HR anyway so it looks good to the garmin.

>>76256648
>Start by thinking "ok let's start slow and steady"
>Breathing feels laboured at first
>Check time 1km in
>Rooned almost 8/10
>Finally slow down
>Too late, rest of the run is intense
Every single time, I can't roon slooooowly at first, or if I do it's subpar and never the right balance

>>76256648
Yeah, the first km is always wonky for me, but I still count it towards the run. It is usually after 1-3 km when I my form feels functional.

>>76256721
How much do you usually roon ?

>>76256252
>there's no consistently agreed best way to train for running?
Except there pretty much is.

Picking nits over a few hundred meters for repetition length is not as important as you think it is.

>>76255821
Not about the fold but moreso about needing space for it to unfold. Plus, I hear if you're doing anything rowing you should just nut up for a Concept II.

On my threshold runs I run like 5 min km so I'm slow as hell, but I feel like I need some faster shoes to rotate between to differentiate this from my daily runs. Any recommendations?
My daily runs are in hoka Clifton 9, I rotate between that and NB fresh foam 1080 daily, but I don't have anything faster.
Thinking the saucony endorphin speed but they are both expensive and not available in store except like an hour away from me so it'd be a blind online buy

>>76256747
I dunno I just started a few weeks ago so I'm kinda running whenever I can because I still feel the pain from paying for shoes n shit. Or maybe I just like rooning. My runs are all under an hour each so far, generally I like doing a bit more than half an hour if possible, because it feels more like you actually get your body working after 15-20 mins or so. 25 mins or so is still ok but 35-45 seems to be a sweet spot for me.

>>76256721
>I just count it all because I tend to go relatively fast for the HR anyway so it looks good to the garmin.

Meant to say i go fast relative to hr IN THE BEGINNING because the heart hasn't caught up yet.

>>76257113
I also felt like my shoes were a bit slow for those type of runs, and ended up with Nike zoom fly 6. They are cheaper than the sauconys and have carbon. I personally didn't like the sauconys either and loved the nikes. The only thing is they are a bit tight on one of my little toes even though I went up half a size. It seems fixable by adjusting the lacing a bit though and apparently I just have weird wide feet and basically no "performance shoes" are made for my neanderthal genetics according to the lady at the store.

4 x 5min
basically 4 x mile in 5:10
went too hard
wrecked now

>>76256648
I do a warm up sperate to the run. Even for easy runs. A real slow jog then a few stretches and drills.

>>76257197
>stretches
apparently it doesnt really do shit

I don't really feel strongly about this but I choose to not stretch because it's easier. Will see how long I can get away with it.

>>76256252
distance running has basically been solved for 50 years. you do most your runs easy. you do your threshold and your long run. throw in v02 max stuff when it's time to race

you could have a thousand different intervals sessions but they're all training the same systems

>>76257214
I don't like holding a stretch for a long time. I do 2 seconds then release and repeat that a bunch of times. There's probably a name for that. But anyway I feel much better and ready to go after doing it.

>>76256107
>3k then needed to piss
I always run in the morning after coffee and this has happened to me a few times, the mid-run piss feels amazing after you find a good bush though

>>76257287
Generally called “dynamic stretching”. Also some just say “warming up”. Usually more focused on lighter movements that get blood flowing to specific areas. Leg swings, squats, lunges, hip rotations etc

half marathon+ does not feel worth it, just puts you out for too long. one day on and i still feel like shit, my GI tract is done

>>76257518
is this just me or is this normal? i know an ultramarathon runner and he told me it's normal, in fact he throws up mid race sometimes and is out for days after.

>>76255518
watch kevin levrone sprint

bigger legs through high reps wont translate into power, big legs through isolation exercises wont translate into power (no nerve signal transmission like with squats), bigger legs through high-volume training will also not translate into speed like constant low volume exercise will (volume is an inherently endurance based thing)

So tons of reasons. The main one being that the movement pattern is somewhat different (sprints look like step-ups/quarter squats) and most effort is actually done through GLUTES. SPRINTING IS GLUTES!

>>76257518
yup, the reality is anything more than 10k is putting incredible strain on your body. there is literally no need to ever run further than that other than ego.

>>76257518
>>76257537
At that point you're only running to find yourself, you go through the agony to know that you can. That you can face it dead on.

>>76255461
10min what?

>>76258055
I just like to roon.

>>76258055
I found myself and I was disappointed.

>>76258267
10 minute mile! too good for slow boy must roon fast and her to lick the coom off my abs yeahhhhh

All you need is a 10 minute mile to impress chicks? What the fuck

>>76258538
no no got to impress myself ladies already impressed

>>76258532
well, good luck with that
but don't think being able to run a mile in 10 mins will give you abs

This is the longest I've ran lol. I brought my phone with me on an unfamiliar route and new construction homes had abrupt ending sidewalks so I kept getting turned around and decided fuck it long run will be 10 miles (my longest was 8)

Crazy I was close ish to a half marathon which is my end of summer goal. I probably injured myself though. Standing up I can feel my calves cramping up, pretty painful.

Thanks for subscribing to my blog

>>76258635
>69
nice
>summer goal
you can do that next week, bro

>>76258557
that’s the thing bro I already have the abs

My goal this evening is 3 sets of 1 mile runs at a 7 minute pace with like....2 minutes of walking in between.

>>76258732
Oh no

>>76258732
electrify the water supply retards

parkroon'd

The Puma Fast-R Nitro 3s are not a meme
Got a top 3 pb in a HM trail roon this morning despite recoovering from runner's knee (yes, shouldn't have rooned that long but wanted to test them out)

When standing still, the heels sink into the back of the shoes so it feels like they make you lean back but when rooning you're pushing off the heel with interest.
That said, while they didn't cause any knee troubles like my other pairs, they did trigger new ankle soreness so will only wear these for races. Got especially uncomfortable 10km in so the other half of the roon wasn't pleasant and had to slow down a lot at times.

They get the tick of approoval

>>76259302
I've heard this elsewhere too. how do they compare to the Saucony EP3 Elite?

You guys run in pants or shorts in the winter
I even go with a face cover but dont go with a running sweatpant

>>76259718
rugby shorts and compression shorts

>>76256648
Yes I count them and Im usually only really warmed up up to the third or 4th km

>>76259651
Never owned any Sauconys so can't vouch entirely, but had a check on some reviews.

EP3s are 204g, Fast Rs are 170g - they're really light which made it noticeably easier to lift feet on each step. Conversely, this and other design decisions could explain why they have a shorter lifespan of about >300km, they don't feel durable long-term.

Running Shoes Guru reckons the EP3s are more stable. I'm only a ~1:50 HM rooner with poor form so can't make full use of these race shoes yet, but considering the Pumas were giving ankle pains (even fast Adidas Prime X2s didn't), this sounds about right. Took a while to figure out the best gait, but they stressed the feet more than the knees.

The transition on the Pumas was superb (t. forefoot striker), so they encouraged a good toe-off rather than using more of the feet to lift. Most EP3 reviews are saying the transition from heel to toe is excellent and possibly more effective than Puma's, though the other features made up for this. Maybe the fact the Pumas encourage landing on the middle-big toes helped prevent the feet from landing outwards to prevent IT Band/patella strains for better movement around the knees.

Design-wise, the Pumas are very short and don't go up to the ankles or have a proper heel counter/collar, so it feels pretty bare which felt great with short socks. The EP3s (and most shoes) have this which is normal.

Not sure if that helps but they're great for races, just not marathon distance.

Does anyone know if the apple watch series 1 is still accurate?
I ran a 5 on the treadmill and it says 6.37km on the watch, the thing is i’m not sure if the treadmill is counting mi or km, it’s an old model too so there’s no settings for me to check.

Though i do feel the treadmill counts significantly slower, but i’m not so sure. I have an iphone 16 so maybe i could put it on a running belt and run strava on it?

>>76259956
5 mile is 8 km so it isn't that. both devices are probably wrong. split the difference and call it a day anon.

>>76259960
>both are inaccurate
Holy fuck i wanna kms

I’m gonna try to roon with my phone and see if that is much more accurate

>>76260021
just walk or roon a known distance and see if the watch is accurate. e.g., measure a distance on google earth then go traverse it. i'd think it would be way more accurate than a busted old treadmill.

>>76259956
Your treadmill is probably miscalibrated; most are.

>>76260021
*pple and G*ogle location services usually track location every few seconds, but only capture the track data every 5-10 seconds which poses a risk to accuracy if in a low signal environment. They can still be good, but know the exact distance first by measuring it somewhere like https://onthegomap.com/

did my furthest rooon. 12.5 miles. ended when i had to wait at a crossing and instantly felt too sick/dizzy

>>76259718
Shorts, hoodie, gloves

>>76259956
how does a watch measure distance on a treadmill?

>>76259718
luckily winter is warm in britain. only times i start feel the need to not wear shorts if its its like close to zero degrees and under which is not common

>>76259755
why are you obsessed with shoes

I've been meaning to buy new shoos. Mine are all nearly completely worn down.

>>76257326
>hip rotations
These are excellent. I find they help me open up my hips to achieve a better range of motion during my stride.

>>76260313
>did my furthest trooon. instantly felt too sick/dizzy

>Run 52 miles last week, including a 19 mile without any walking
>try to run this week
>legs completely give out from under me after a single mile
>hobble home
>try again next day
>same story

ouch

>>76252089 (OP)
Women do this on purpose.

>>76260928
Yea. Women know EXACTLY what they’re doing.

>>76260951
and they know EXACTLY what im doing

>>76260918
i'm afraid you have to amputate

>>76252089 (OP)
These gooner pics make me want to start rooning even though I'm a cyclist

>>76261019
>I'm a cyclist and want to start trooning

>>76261019
>I'm a cyclist
how embarrassing

when I walk my ankle hurts
when I run it feels good
guess it's only running for me

>>76258961
nice

legs still wrecked from hard run yesterday. went to the gym and did an hour of easy cardio. threshold session tomorrow. will pace it properly

>>76252089 (OP)
lol budget model apple watch's heart rate is only accurate within 5% of ground truth 72% of the time and within 10% 89% of the time. better now but it's comical how much ppl trust poorly-validated tech just bc it's better than nothing

>>76254812
>i have a rope and im prepared to use it if thats what it comes to. im rooning out of options

>>76260560
You have fake winter

I want to roon my face between her cheeks

>>76261998
>I want to troon

Today I will run 8.8 miles

What’s the funny thing on his head

>>76262079
A fag rag

>>76262086
Brother I have long hair. I’m looking for anything to keep it manageable during a run. Right now I basically wear a durag

>>76262103
Cut your hair, faggot.

>>76252089 (OP)
Going for a goon

First time in my life I've run for more than an hour at a time. Neat.

>>76262103
try getting a buff and just wear it in such a way that your hair goes out the back of it
ends up looking a bit like a durag

>>76262258
can we all just use km

It's been three weeks and my right metatarsal bones haven't healed from concrete
What do I literally haven't been able to exercise I'm scared of making it worse

>he wears a poorag on his head

>>76262064
Felt better than last week when I ran 8 miles. It is 82 degrees with a real feel of 91 due to the humidity here.

>>76262172
I get so many compliments from chicks though…

>>76262426
nice, good job
are you monitoring heart rate at all?
>>76262481
don't cut it, don't listen to people on this site, crabs in a bucket

>>76262559
Yeah it was pretty stable between 160 and 170bpm most of the time. Really looking forward to fall once it starts to cool down.

>>76262573
shying away from the zone 2 meme are we?

20km long roon at tempo-ish pace LFG. Starting a training block for a HM soon. Anyone got good workouts for that?

you know your cardiovascular system is in good shape if you can sing while running.

>>76262103
If you really had long hair you'd be able to put it in a ponytail or a bun

>>76260058
>>76260114
I went out to go to my local grocery today and double checked the distance and i can say that the watch is still fairly accurate! I tracked with the watch and my phone and there’s about a .2 difference between the two! So the treadmill is definitely off!
Thank you based anons!!

Have any of you ever had a runners high? I've had one once and have never been able to achieve it again, the euphoria was absolutely incredible, like a drug.

>>76262844
yes. mine usually start about an hour after a long run. feelings of intense physical and mental wellbeing and warmth

>>76262606
>You know you aren't putting in any effort if you can sing when you run

FTFY

>get home from 10k roon
>Massive sweat patch on the ass of my shorts
>Also torn holes in the inner thighs

Grim. I'm not even fat.

>>76262775
kek, no worries anon. bit of field testing usually does the trick.

>>76262844
I experience the runner's high immediately after stepping out of the door.
It's that joyous feeling
>Thank fuck, I'm not being screamed at by a toddler, nagged by a wife, or chained to a desk

>>76262606

Its so fucking over bros, I don't think I can make it to a half marathon anymore, guess I have to settle for being a 14-15km rooning hobby j*gger.

Did my 10km roon earlier, later going for a nice swim.

>>76263123
>nice swim
noice

hello /roon/ I just came back from my long run in 30°C (pic related), took a nice cold shower but I don't stop sweating. I'm currently standing on a towel dripping sweat while I write this.
I had this once before about a year ago. Any idea how to prevent this in the future?

>>76261262
well as usual I didn't pace it properly and went too hard. but I'm in great shape only the last rep was really tough. all that threshold paying off. recovery is really good. hr comes down very quickly

Bros I'm currently at 49ml/kg vo2 max at 30 years old 91kg 180cm
How realistic is it to get to 60ml/kg in a year's time ? I haven't trained for cardio at all - most of my fitness has come from just biking about and lifting weight (powerlifting)

>>76262578
No it’s hot/humid and I’m still kind of chubby. I can’t run and do zone 2 at the same time.

>>76262481
post hair

>>76262603
I think this wouldn't look bad as your HM time would it? I don't know shit about what you'd need to do to get better except make sure you taper before the race so you have max energy.

Happy Father's Day bros

>>76263404
at 75 kg with current performance you would have 60.

If you can lose like 6kg of fat and got better/stronger at running I bet you would be able to do it. If you're already a really lean bodybuilder and want to retain all the (useless for running) muscle maybe it's unrealistic. Not sure tho.

>>76263514
I have a widows peak do not confuse it with MPB

>>76263567
>white shorts only
i was wearing that fit for my run earlier

>>76262103
>I basically wear a durag
Based wigger

>>76263618
Durag was the wrong term. What I wear is a skull cap. I have to wet my hair before I run to keep it contained and to prevent the skull cap from falling off. This will be more of a challenge during the winter.

>>76263606
not bad
need to be longer
>>76262103
>>76263630
junk big bang headband and a hair tie if needed or a ball cap

>It's over, Anakin. I'm in zone two.
>You underestimate my threshold.

heard i should run with some carb fuel, and was suggested to eat a banana or a rice cake before running.
but how long should i wait to start running after eating that? like 0 minutes, 5min, 30min?

>>76263934
I usually eat a couple mcchickens earlier in the day

>>76262844
Never

Oh yeah I'm thinking it's a zone 2 day

for me, it's zone 2 on the bike in the sun getting a tan

>Zone 2 on a bike
Doesn't count.

>>76264103
Why not?

The elliptical feels like cheating with how easy it is to burn calories. It's almost no effort.

>>76264229
and it doesn't beat up the legs so you can go hard
I keep telling you nerds that cross training is the cheat code
I run every second day and generally run hard. Then instead of easy runs I do hard cross training. lots of cycling and ergs and elliptical. Throw in a few easy days here and there, just listen to your body, then you be a fast cunt like me

if you are not doing cross training then you absolutely have to do half your runs easy. nothing wrong with that just not for me.

>>76263934
Something small like that you don't really have to wait at all. Maybe wait 10 minutes before doing any balls out sprints but your warm up will account for that anyway.

>>76263525
Yes, I'd be happy with 1:26 for the HM. My watch race predictor says I can do 1:23, but sub 4min/k the entire way seems brutal.

>treadmill(it's 110F outside)
>2 miles in 20:00(6mph pace)
>avg heart rate 173
How do I fix this?
I already get on average ~12k steps a day due to work(well more like 15-18k steps on my work days, and 7500-10k on my non-work days)
I'm 25 150 lbs, probably around 15% body fat

>>76264726
It comes down in time. Check your gear too -- watch HR is notoriously shit.

>>76264745
It is a watch yeah.
Back in Dec I ran a 5k in 28:45 with an average heart rate of 186 according to it, definitely felt like a max effort run, but I got the flu a couple weeks later and have not really gotten back into running since
I still feel like my cardio is so shit, it bothers me

>>76263934
iykyk basically

I think maybe it's about the size of what you eat. Like don't chug a big glass of milk and then run. Big volume and doesn't leave the stomach immediately. But a medium size banana or like three dates is fine.

>>76264761
>three dates
I can't even get one date...

>>76262606
exactly

was singin silver machine by hawkwind during a threshoold other week

I


I JUST TOOOK A RIDEE


ON A SILVER MACHIINEE

>>76264823
I'm dating three girls at once

>>76265228
She's just that fat.

two fit rooners, very similar, one has much better ab definition, why such a difference?

Trying to figure out road paths near me that equal 5k. Had a cool path today that was 2.85 miles, think I can add on to that a little bit. I'm exploring more of my neighborhood in the 2 months I've been running than the previous 4 yeras I'd spent since I started living here .

>>76263501
you'll get there! but I think you will get there faster by actively training in zone 2, just do run walk
earlier this year (mid april) even the easiest jog would spike me out of zone 2 and I was doing like 8min/km to stay in high zone 2 and here was my roon today, I just started regular zone 2 training not even a month ago, before that it was about once a week for 30 mins

>>76263593
I thought VO2 max would be more for a heavier person with same performance
say guy A can do 5 min mile at 85kg and guy B does 5 min mile at 50kg the heavier guy would have a higher VO2 max cause he's moving more mass which costs more resources

>>76265247
left > right

>>76265249
I am fortunate to have a beautiful 1km nature loop near me, it's gravel and wooden walkways, sometimes I see snakes
I just go there almost daily and run as many loops as I need at exactly the pace I want, it's mostly flat
Godsend for an autist like me
I lock all my valuables in the car and have a single key for car entry that goes in the zip pocket in the back of my shorts, for long runs I can stash drinks and food in my car
My goal is to run a marathon in that park this year

>>76265321
>sometimes I see snakes
wish I lived in a country where the sight of a snake doesn't trigger immediate terror and existential crisis mode

>>76265328
yeah, where I live there are zero venomous snakes, just timid garter snakes
you in oz mate?

>https://www.youtube.com/watch?v=IVrBh88pHpA
latest diamond league stream if anyone's interested

>>76254680
>>76254692
>>76254708
>>76254786
City people, Long Islanders, and New Jersey “people” get out

>>76265320
>left
she got fat, right is still fit

>>76265359
delicious flat chest

POST YOUR AGE

>>76265485
Where is this?

Couldn’t run today due to rain and lightning

>>76265519
>dyer
lol

>>76265247
One might work her abs more, one might have lower bf%, one might carry more fat in their belly, one might be more dehydrated.
>>76265249
>https://onthegomap.com
You can use this to find routes.

>>76265617
That's a cool tool, thanks. I plugged in the route I took today for shits and giggles and it put me at 4.99km. Guess my watch didn't quite measure the distance right or I was cutting enough corners to shave off the extra distance. Either way that might be a good route for training for a 5k anyway.

trying to get back into rooning but i hurt myself preddy gud and now cant do stairs or any kind of incline without knee pain. my running shoes feel hard as rocks but i just bought them last year so lmfao i will continue to run in them until they have holes. gonna try kt tape and braces (separately of course) to see which feels better and let yall know

>ssssss
What do you do?

>>76265673
Run

>>76263567
Is this what the average /roon/er looks like?

Will I be fine rooning in these or should I get new ones?

>>76265774
get new ones

>>76265778
That's just big shoe talking
I will NOT waste money on new shoes !!

>>76265673
>at the lake with friends
>swim across the lake alone
>wander around on the far bank on a trail
>one of those fuckers hisses at me
>rattles his fucking tail
>nope the fuck out of there
>swim back across the lake
>realize that if he had bitten me i would have died
>too far away for anyone to help me
>my stubborn individualism is going to get me killed someday

>>76265810
I subsist on EI and live in my parents basement
quite the opposite of big shoe
but get new shoes

I’m doing too much too soon. Hills, 4x a week, and a long roon. My fat body can’t handle it so I’m gonna have to go 3x and a lighter long run next week

>>76258532
seeing her soon anyone have good roon pickup line

>>76265865
>anyone have good troon pickup line

>>76265666
>trying to get back into trooning but i hurt myself preddy gud

>>76265859
way too much
1x long run, 1x hills is enough and easy runs on the other days (30 mins in zone 2)

>>76265859
whatever pussy

>>76265880
I did flat streets, 3 runs a week, and 1 long run for my half marathon training. I think I can make my way up to 4 but between the hills, which I did on my longer short run and the 80 degree weather, I’m cooked. I need to scale it back so the base mileage can start developing my base cardio more and so I can drop some weight while I train. I’ve been maintaining which is wild. I can’t do zone 2 chill runs yet either because I’m out of shape. Maybe if I cut the mileage in half

>>76265875
I don’t understand you but I am glad you’re still here

>>76254812
Use fitness as a form of self harm that’s what I do lol want to die? Get rhabdomyolysis

>>76265890
easy runs daily are a hack, you accumulate miles, you feel good and you heal yourself
5-6km everyday and it's easy as pie, heart rate like 120-130

>>76265889
lol my calves were starting to burn, I had no power, and tapped out on my runs. I had to use the massage gun and double stretching to hit my long run today but I did it. I went from 0 miles to 20 miles in 2 weeks. I’ve been pushing myself as much as I can. If you’re gonna bulli, just call me fat because that’s true

>>76265899
don't listen to the bully and don't let your ego steer you into an injury
take it easy bro
20-30 mins daily, easy runs, chill
you can do easy, everybody can, it doesn't need to be hard and you will get better
be kind to yourself

>>76265898
>>76265905
Yeah good advice. Last week I did 3/4/3/4/long which was 7, walking everyday, and doing weights. I wanted to push myself to see where the line was and now I’m gonna be smarter aka actually taking days off and not doing 20% increases in mileage. we’ll see how I feel after this week. I’m sure it will be a lot better and I’ll still be at least 2 weeks ahead of my 20 week marathon training schedule.

>>76265915
are these figures in km or miles? either way, I think the long game is always the best approach in running
easy to get eager and hurt yourself from putting in too many miles too soon
I think even as a beginner you can run daily if you keep the runs short enough and slow enough
have 1 hard session per week where you push it, intervals or something
and yeah, listen to your body like you are, reel it back if you feel exhausted

Yesterday I ran 10km for the first time in my life. Took me 60min and 32 seconds and felt really good. I've been rooning 4-6km once or twice a week for cardio for years but never bothered with longer distances. What finally gave me the push to increase my range was signing up for some charity run for trannies in rocket science with work, I'm going to mog my colleagues to hard.

getting eaten alive by the skeeters

>>76265330
yep

>>76265673
fuckn leg it and call the snake cops

It’s so cold that even after running for 20 minutes my fingers are ice cold and purple.

>>76266201
Where the fuck do you live, Antarctica?

>>76266205
Australia

>>76265673
Laugh at the pathetically gay American snake and then wonder why the fuck it's here in Australia.

Then stomp it'd fuckin head flat and laugh again.

I see far more dangerous snakes when I go pick oranges off the tree in my backyard.

I’ve run 5ks last Thursday to Saturday and rested yesterday. Do i run a 3k today or go all in 10k?
OR
Do i just keep doing my usual 5
OR
Fuck it and see how i’m feeling during the roon

>>76266301
10km. If you're worried about distance do 7.5km then assess gas tank.

>>76266314
>10k
Aw dang that’s gonna take a while my pace is like 10/km but ok, will report back after

>>76266340
godspeed anon

>>76252195
>Im stuck at 7:30/km pace. yeah it's slow. my BPM high too (160+).
Kinda similar to me, although it takes about 10min for my BPM to get to 160.
If I go 7:20 or faster I go immediately to 170-180

>>76265446
>she got fat, right is still fit
I'm going to need high definition evidence of this

>>76266301
how is the option 3 or 10? you guys train like nutjobs. and not in a good way
don't tell me all those 5ks were hard efforts too

>>76266512
>>76266512
>>76266512
>>76266512

>>76266514
>>76268089
>>76268089
>>76268089