>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: >>76252089

>>76266512 (OP)
>missing sexo image
you still have time to delete this thread op

today I cycle
tomorrow I run
getting old lads, can't be running every day

>>76266512 (OP)
I'm not trooning without goonbait. Delete this shit thread.

This thread is fukken shit mate, post with a proper OP pic

>>76266522
>>76266537
>>76266555

why are blacks so good at running?
why are whites so bad at running?

>>76266522
>>76266537
>>76266555 (checked)
Perhaps OP is into scat?

>>76266604
because beasts of burden are typically good at physical things and more often than not have been bred specifically to excel at physical things.

>>76266618
Why didn't you check the first number!?

>>76266658
Because fuck you!

>Charliehorse first thing stepping out of bed in the morning

>tfw got back into running after injury, gaining +20kg and 2 years of a sedentary lifestyle. I can barely walk today while in the past I could do this as a warmup.
I hate how the human body works

Post more sluts

got my Sauconys. hate the colour. it's even worse than the photos. legs looking good doe if I do say so myself
shoes seem extremely comfy just walking around in them. run in them tomorrow.

Covenant plasma weapon ass shoe

>>76267018
that's quite an obnoxious blue but pretty normal for running shoes I guess. I did absolutely refuse to buy that fucking highlighter orange color on nike zoom flys though. Went for the light purple ones instead because FUCK THIS DISGUSTING COLOR.

I notice that all the running shoes in my house so far basically are toothpaste colors lol. I guess it's like nitro flames which means it's fast.

>>76266522
>>76266537
>>76266555
>>76266884
I snoozed this time, they beat me to it

>>76267018
They’d look good with white laces maybe. Legs do look good.

Someone make an actual general please.

>>76268089
>>76268089
>>76268089

>>76267020
kek

today i ordered brooks adrenaline gts wide.

i hope so hard they will fix my lower back pain after running. wish me luck runbros.

>>76267071
I like my running shoes to look good or at least somewhat normal then you can wear them in other situations without looking like a full blown autist. Something like these

>>76268311
Is there any logic to getting this specific pair or is it just pure hope?

>>76268311
Let me guess, you're a skelly who never does deadlifts?

>>>76266033
Miles. I went from warm up week of walk/run to 17 miles in week 2 to 20 miles in week 3. I’m gonna step down to 17 miles this week and take full rest days and see how I feel. I think a sub-4 marathon is unrealistic but desu it’s what I’m training for. right now I’m on target for 4:15-4:20 but I do have 18 weeks left to train.

>>76268367
had an altra and hoka bondi during the last 2 years. both gave me lower back pain. both were rather neutral heavy cushioned shoes.
years before i had two asics stability shoes that were fine. those were also doc approved for my specific flatfeet.
this shoe is after much research the model that gets the closest to those asics from about 10 years ago.

>>76268402
your correct i dont deadlift.
not sure if i am skelly see picrelated.

Still looking for fall 2025 marathon.
Has anyone heard of Marine Corps Marathon?

>>76266512 (OP)
Sprinting is better.

I have like the cheapest running shoes money can buy and can still embarass all you technicolor pillow autists.

>>76268484
doubt it

>>76268452
can i suck your dick

>>76266512 (OP)
I get bad headaches after intense runs that last for hours, even if I have hydrated properly beforehand. Why is that and how can I recover quicker?

>>76268844
Low electrolytes maybe?

How do avoid chafing?
I ran for the first time in forever and my balls are chafed red. My balls hang low too and I can feel them flop around.

>>76268890
I use ~4-5g sodium citrate for a 1.5 hour run in summer weather. ~2-2.5g before the run and same during. Is that too little?

>>76268911
you need compression shorts
>>76268918
get some potassium citrate and sugar in there as well

>>76268506
Well youre embarasingly wrong

Ran my first marathon yesterday, feel good today. How long to recover? Was thinking 3 days off then do a 10k slow run

lads what if I run/sprint in vans
gotta be a sk8erb01 y'know what I mean

>>76266566
>brosplit

>>76269572
lgtm

>>76269314
doubt it
you're poor and slow

>>76268359
doesnt matter for carbon plate desu

>>76268759
are you a female? (without penis)

is zone 2 a scam? I can go for a 6:30min/km run for 5-6km and feel perfectly comfortable, but my heart rate which averages 180 says otherwise. is this just bs?

nice 7k done with a few strides at the end
ran in my new Saucony Triumphs. very happy with them. so comfy. very hot though. feet were toasted.

>>76270952
getting back into it now after a few injuries this year. could be a 100km month which is big for me. I only run every second day

>>76270869
what are you measuring hr with? 180 will not comfortable unless you are a hamster.

Can’t let the /roon/ thread beat t/roon/ thread.

>>76271839
>Can’t let the /troon/ thread beat /troon/ thread

>tfw I get blisters on every single long run