Thread 76268089

>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

>>76268089 (OP)
>troon Running General - Yellow Faggot Edition

>>76268089 (OP)
babby needs to smelle that womeme

>>76268089 (OP)
>no cute running butt
Worthless OP

I've started doing dedicated flexibility training, primarily because I just think it'd be really fucking cool to be able to do the splits like JCVD (gifrel)
Anyone else do dedicated stretching like that? Do you find it makes your legs and joints more resilient to shit like DOMS and injuries?

>>76268221
apparently getting too loose right before running or something can make it easier to injure yourself in some ways

Gotta say I did some hot yoga recently and that shit just feels pretty good and am sure it helps recovery somehow (even if it's just because of vasodilation n shit)

Usually i don't support threadsplitting, but I'll allow it in this case.

Short roon. One push mile in the middle.

finally get to roon again tonight
think i will do 4 mi

this is the real thread
recovery run today
gonna be going so slow
love it
I'm talking like 10min/km

>>76268281
my local track does not have girls like this

>>76268582
My local track has all old fuckers and cunts with kids walking in whatever the fuck lane they want and it's annoying as fuck. One lap they're in lane 1, the next they're in 3 and 5. Make up your fucking mind so I can stay in my own fucking lane holy fuck.

>monday
>ate a lot of dessert on father’s night
>ugh
>gym chest/shoulders and deadlift
>warehousing job
>come home to happy dog and girl
>sativa weed gummy
>listen to Yes, crank out 7 in <1hr
></blog>

>>76268661
nice roon

>>76268582
>local track
You have those? The only ones I have are schools and they are all locked

>>76268799
The high schools close to me all leave their tracks unlocked. They just ask people not to use them during school hours.

>>76268661
I also find that I accelerate across the first few miles.

>>76268834
Didn't ask nigga

>>76268834
Unless it’s a real time trial, I’m always gonna start off slow and comfy. In the winter, it takes 1 mile for blood to circulate to my hands to un-numb them without gloves.

>>76268494
How often do you run 15 milers?

>>76268934
Weekend runs are typically 13-15 miles.

>>76268949
I don't think there's anything even near me which would be good for a 15 mile run. Would need to start looping.

i rooned
this one felt bad, guess that's what I get for taking a week off (fucking work), thought I might throw up the sweet&sour chicken I had for lunch
my groin hurt a little as well but not too bad, hopefully it will be injured enough to show up on the ultrasound next week
i saw two buns, some baby ducks, one heron in the river, and three herons fly by. One of the flying herons took a big shit, luckily it didn't land on me. It reminded me of playing market garden in BF1942 and watching the bomber fly by (except the heron didn't crash into anything)
anyway... so begins the soomer of rooning #3, where I will roon until i take it to far and hurt myself in the fall, again

>>76269085
>i trooned
>this one felt bad, I might throw up
>my groin hurt a little as well
>i saw a big shit, luckily it didn't land on me. It reminded me of playing market garden in BF1942 and watching the bomber fly by
>so begins trooning #3, where I will troon until i take it to far and hurt myself

>>76269148
no that's the other thread

80 degrees, 90 percent humidity here at 9pm

>>76269085
I believe this is a perfect example of someone who stays in the grey zone, also known as "junk miles"

>>76269270
this time i'm gonna do it right

>>76268817
I need to find a school around me that does this, I marked out 800/400/200/100m in a park but sprinting on asphalt sucks.

>>76268259
>apparently getting too loose right before running or something can make it easier to injure yourself in some ways
yeah you should always do your stretching after a run (or at least not right before it)

>>76268221
yes! I also think that it is fucking awesome and also beneficial for health as well as for combat and injury prevention
>legs and joints more resilient to shit like doms and injuries
injuries yes, obv (basic biomechanics) doms no (that is a methabolical phenomenon not related to the connective tissue)

>>76268259
that was an outdated and poorly made research/experiment/conclusion - nobody really does exactly that and if you don't (as you dont) then it does not really matter only the ratio (concentric/shortened length work compared to extended length work plus stretching)

I like to stretch my calves after running tho because I feel them shortening up and getting stiff

>>76269270
>junk miles
No such thing unless you're a professional athlete. No one in this thread is a professional athlete, the only metric for running should be whether it feels good or not. Because that's the difference between rooning for life and needlessly injuring yourself and becoming a fat bastard like everyone else in your 40's.

>>76268089 (OP)
can't have a thread start like this and not deliver some female rooning coom material, come on

>>76268089 (OP)
>go for first /roon/ since January
>weight 155.0 after waking up
>almost throw up halfway through run
>odd
>go home
>154.2
hmmm

Bong xisters, how are we coping in the heat. Just did a slow 6k and fuck me it's hot. Legit thinking of having me dinner early tomorrow so I can go out at about 9

>>76270954
then explain the guy doing all out 5k attempts week after week, month after month and barely progressing at all
heart rate 173 with an average pace of 10min/mile
training for 2 years
EXPLAIN IT
I've been doing 5 zone 2 sessions and 1 hard interval session per week
and in 1 month I've got my heart rate down to 137bpm at a 6min/km pace on my long runs (13km)
and I was about the same place as the 5km guy is now when I started

>>76269296
I don't mean to be hating on you, I mean I am, clearly, I wish I wasn't. I want to encourage you and be kind. Your heart rate is too high, you're going too fast, you should have 1 fast session per week and 5-6 slow easy base building sessions. Go faster on your fast day and do intervals. Like 1 minute on and one minute off, 20 reps. Go hard, fast as you can.
Spend most of your days just accumulating mileage, keep your heart rate below 150, I try to stick around 130.
Your pace will go up, your heart rate will stay the same, your system will adapt.
I believe in you, sorry for being a jerk

>>76271407
samefag here
this is a sperg post, I am a sperg
gonna go hit my easy run
40-50 mins easy running, heart rate in 130-140 area, hoping to keep pace sub 6min/km

>>76271407
>>76271411
>>76271423
I'm just coming back from an injury (and also had to take last week off), that's why my hr is so high. Last summer, I had to push really hard to get it above 145. By next week it will average in the 160s, and then soon after the 150s as conditioning comes back. Once I'm past the initial shock, I'll be able to do the 1 hr long runs again, easily. I've done this before. 130 is too low though, why even bother?
Also I'm not going all out for a 5K every day. I'm just using that as a general benchmark. I could do 1 mile or 5 miles or 2.34 miles or whatever distance if I wanted
Also EVERY time I try intervals, I get injured. My body doesn't react well to the changes.

Treadmill chad reporting.
Just roon with no pause, no declives, total control of speed and time. Feels good. Outdoorfags will never learn? You gonna look like shit in 5 years.

>>76271654
>Just troon. fags will never learn.

https://www.youtube.com/watch?v=gsUL3a1CxUQ
Is this video solid advice?
Total untrained noob here, I can't imagine how the "bicycle" style is more energy efficient
But I'm also retarded

>>76271423
Mission accomplished.
>>76271595
Ah okay that's all fair. Good stuff. Glad to hear you have recovered. Injuries are terrible. Also I think 130 is a good zone for base building, aerobic capacity increases without causing too much pediatric damage, it's ideal really and has been working for me. Playing the long game, letting the pace come to me as I keep energy output low. I push hard on interval days. HR gets up to 180.

I'm on the 3rd week of couch to 5k after being sedentary for a few years.

I have always just ran 1 mile after lifting wieghts but now I'm trying to run for a bit longer since I have never done it before.

Couch 2 5k seems slow as hell but ig it works. Any one else do couch 2 5k when starting? Did it work?

>>76271734
just go run a 5k. you don't need a program to tell you to walk for 6 weeks

>>76271719
>Glad to hear you have recovered.
I'm actually not recovered, my groin isn't really healing, so I just decided to start running with the injury, at least until the pain gets too bad again. I have an ultrasound scheduled for next week to look into it further. But if I take any more time off, I'll lose my mind. Also this is the best time to go running here because there's so much wildlife out.
But anyway yes, as you can see on my spreadsheet, last November I was up to 40 miles per week. I'd like to get back to that. Also, all of the gaps in the charts are for injuries... always pretty much the same groin problem.

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

>>76271853
>Can’t let the /troon/ thread beat the /troon/ thread

reminder to take the crosstraining pill

>>76268089 (OP)
tfw no asian running athlete gf with a rock hard 6 pack

sigh... whatever

4 miles this morning at 8:20 pace and 2 incline

I saw a muscle mommy on my run/roon/troon today. I wonder what a relationship with one of these chicks would be like.

>>76271902
Good job anon. I wanna be that fast again.

>>76271871
Damn man I was just about to roon, now I think I’ll take the bike out. I front loaded the month pretty good on my 100mi/month goal so I spare a day of running.

>>76268582
Probably because those are 15 year old girls you sick fuck.

Dealing with lower back pain (I believe due to Good Mornings) and I can feel it even when I go out on walks. Is it worth it to push through and go on a roon? My concern is prolonging this injury.

Any tips for beginner runners? I want nicer legs and a nicer ass. Right now I'm a skinny fat loser who gets no bitches, please help me.

I made asking the same question on a thread, without knowing about THIS thread. You can just TELL I'm a newfag.

>>76272129
run you fat faggot
kids do this shit

>>76272129
Start slow both in pace and distance, don't complicate it, just roon

>>76272140
>just troon

>>76272139
Im going to fag, I just want to know additional tips just in case.

>>76272140
Ty

>>76268089 (OP)
My ankle has recovered. Still havent roon cause a bit busy but I HAVE been swimming a bit. And desu rooning in the South is retarded anyways

>>76271871
>>76271911

>>76271745
ah shit you're anon with the groin injury, trying to make it worse so the doctors have something to look at. My deepest sympathies friend, I had struggled with lowback pain for years, coming and going, somehow running has helped it a lot, if I dove in and started speed work or thresholds runs I would have fucked myself, but the slow gentle jog has been very therapeutic for my back.

>>76272184
nice work, wish I had a bike or lived somewhere good for biking, you'd think it'd be nice here, lots of nature and space between towns but there are no bike lines and the drivers are fuckin shit, tons of indians and chinese; I had a bike a few years ago and was hit by a chinese guy who couldn't even speak english, 100% his fault, bastard just turned into my last second as I was going straight, not even in an intersection. biking is so fun though, what kind of bike do you use?
for cross training I go into the pool, deep end and just tread water furiously with my hands clasped behind my back, taking breaks by using my arms.

>>76272155
>additional tips
Just keep putting one foot in front of the other.

>>76272129
go very slowly and easily, almost a walk pace but just with your hands moving up and down like a runner and bouncing a bit on your midfoot, lean forward and let gravity take you forwards, if you're panting or sore just walk for a bit, rinse and repeat.
also get a garmin watch, heart rate monitor, running shorts (spandex tights), asics novablast shoes, cielo running cap and mothtech t-shirts

>>76272129
Make sure you have at least decent shoes with some cushion to soak up some of those fat steps, I made the mistake of using my gym trainers and paid for it with two weeks of knee pain.

>>76272309
Yes, this is why I always regret doing intervals, because every time it aggravates my groin. And then every year I forget and someone on /roon/ convinces me to do intervals to go faster, and I get injured again.

>>76272363
sorry about that mate, definitely don't do intervals then, my bad

>>76272363
Do intervals more, pussy.

>>76272318
It’s called an Orbea Terra, gravel bike. I don’t really know wtf I’m doing, that was my first ride of the year. Got a tri coming up in August. Riding around here sucks, super congested. There’s a moderately big new warehouse complex about 1.5 miles from my house, and the perimeter has got to be like a mile and a quarter. I’m thinking I’ll get some good bike workouts in doing laps around there, fresh blacktop, no traffic

i think i will take the south trail today
it's always a little busier, but there might be some softball practice at the park

>>76272412
that bike looks very nice, are you going to get those clip in pedals? heard they make a big difference
having bad infrastructure for cycling is a piss off, I feel your pain

>>76272434
I don’t think I’m gonna gear up heavily, $2k for a nice bike is plenty better than I’ve ever ridden. Rooning is my focus, but god damn the pump I just got from a 72 minute croose

>>76272085
For anons who may be dealing with lower back pain I would like to inform you that I went on a 3mi run and my back feels leaps and bounds better. I took it easy, posted a terrible time (29:30) but my back feels 95% healthy. Go and run!

>>76272457
yep, I was dealing with chronic pain earlier this year and that flaring up for no reason and since I started running it hasn't come back
but the key is to take it slow like you've done
it's panacea for backpain

my next running session is week5 day 3 of couch-to-5k and i'm scared and want my mommy

how the hell do they expect me to just randomly run for 21 minutes straight out of nowhere? this has to be a troll, i cannot mentally handle that

>>76272518
When I did c25k, I would do the same thing you're doing. Look at my next run and psych myself out thinking "there's no way I can do this." And then I'd go out and do the run. I think I failed two runs during the program. It's ok to fail a run, but don't make a habit of it, because quitting becomes easier to do each time you do it. Just slow down your pace if you have to.

4k warmup + 10km threshold workout at sub 4min/k pace. I think I'm starting to *get* this pace, how to lock in and relax. I'm aiming for an 84 minute HM in a couple of months which seems a bit too fast too soon, but we'll see. Thanks for reading my blog :^)

>>76272562
awesome work anon
goals for me, I can run sub 4 min for like 300m before getting super tired, hopefully I can learn to lock in and relax there at some point

did my run
There was some softball practice, but I didn't get a good look really
Saw 3 buns, two herons, and oh god there's like a billion geese on the river already... they're going to shit everywhere again

>>76272612
good job groinanon

>>76272615
The groin hurt a bit today in the middle. I think the issue is over-striding. As soon as I start to get a tiny bit sloppy, it starts to feel sore. That's why I try to keep the cadence up, but at such low speed it's hard to stay at 180.

>>76272612
What is this spreadsheet

Any advice for a treadmill runner? Started training my cadence today, running to a metronome. Not sure if I'm trying too hard, but it seemed to be alright, as I felt I was using muscles that I wasn't training before. Anyways, I'm running six days a week for 1hr at least, and I can handle 5K - 10K, but looking to improve my speed, form, and weight loss aswell.

1.75cm, 86kg, 26.5% bf, ran today at 6km/h, 148spm, 153bpm.

>>76272581
Thanks mate, you'll get there. WAGMI

Nigga just advertised himself as a treadmill runner

>>76272639
it's my running log spreadsheet

>>76272696
Do you manually input all that shit?

>>76272707
Only columns A, B, D, I, S, AF, and BF
The rest are formulas

>>76272612
You're as bad as me.
I've got a similar sheet but have logged every run, every cardio session, and every single weight I've lifted since 2019.

>>76272717
>>76272730
I won’t be as in depth as this but I think I’ll give it a shot.

>>76272754
You can learn Excel or Google Sheets, its not that hard to do the normal stuff. I'm just an enthusiast

brehs ive had negative motivation to run for the past weeks music helps a bit but its a pain to do it with my wired earphones
are there any cheap earphones that are decent for running?

>>76272766
You need to raw dog your runs and experience all the sounds around you. Motivation is cheap, just lace up and run like it’s the only thing you can do.

>>76272653
thankks friend, I tend to believe you

>>76269085
I paused my roon two weeks ago to watch a heron eat a rat
He kept dunking the little nigga in the river to try and drown it, but eventually gave up and swallowed it alive.

>>76272766
why run if you don't want to?
you get to run bro, that's the best part of the day

>>76272081
no shit
that’s why they look so sexy

fucking idiot

All zone 2. Fucking killed chest beforehand.

Feeder time goddammit!

>>76272612
>>76272717
>>76272763
I'm jealous. I barely know how to use Numbers but might force myself to learn more instead of paying for Strava.

>>76272927
I do it because I enjoy it. Excel is fun to me. I make spreadsheets for other boards on this site as well. The main thing I wanted though was running averages, because there's so much variation day to day.

What are your macros, fellow /roon/ers?

>>76273127
>What are you, trooners?

>>76273127
what is a "macro"?

>>76273186
LOL

>>76272696
>>76272730
>>76272994
Y'all niggas posting in a spreadsheet thread

>>76273186
Pieces of VBA code for spreadsheet automation.

>>76273186
Little pieces of excel code that I get paid over $150,000 a year to write... Despite the fact I woke entirely from home and get chatgpt to write it all for me.

>>76273406
Are you actually a programmer? I feel like there are lots of STEM guys into running.
t. programmer

This was the first time in 3 months I did a roon without the IT band flaring up (just 6km in intervals), and this trend only started to heal right after buying a compression sleeve. Was also the first time since buying it I could roon without using it.

They're legit, I kneel recoverychads. How are foam rollers or massage guns? Placebos or also legit?

Just here to say I finally hit a 7 min mile yesterday

>>76273579
good work mole

>>76273442
Statistician at a consultancy firm.

>>76268089 (OP)
I want to cum.

were getting jacked at the gym fun chick fuck deranged china dick we run a long time do 6 miles long cardio

I started running to work (ca 4 miles). Might have gone a bit too hard as a beginner or messed something up, for some reason my left ankle is fucked up now and it doesn't seem to get better. It's not swollen or anything, it just hurts when I put weight on it and bend it slightly. It's hard to explain.
I hope being banished to the bicycle realm (doesn't hurt with that) until it's healed doesn't steal all my running stamina gains, I was slowly getting somewhere.
Just wanna roon

>>76273652
sounds like it could be a stress fracture.
Is that 4 miles each way? a lot of running for a beginner. particularly on the roads. I try to run on grass/trails as much as possible. makes a huge difference

>>76269913
>haremd1319a
impressive homework folder organisation

>>76268221
I do a lot of foam rolling and mobility work on the hips and ankles and shoulders. Fuck yeah it makes a huge difference

>>76273682
>Is that 4 miles each way? a lot of running for a beginner. particularly on the roads. I try to run on grass/trails as much as possible. makes a huge difference
It's each way, yeah. Half of it goes through the woods, so there is a bit of trails running in there as well.
>Stress fractures commonly occur when there is a sudden change in physical activity or increase in training without enough rest time for the bone to adapt and remodel.
Welp, rip, sounds like that could be it, thanks. Suspiciously enough it started just when I had enough stamina to no longer need walking breaks during the run, that might have just been too much to fast. I'll just have to let it heal for a few weeks and learn from it. Hope the bone comes back stronger at least.

what's the 1/2/3/4 and 2/3/4/5 of running

why can't these threads be more sharing hot asian women running, and less autistics sharing spreadsheets of stats no one gives a fuck about?

>>76273974
fuck off to a porn board then
coomers are 4chan cancer

>>76274020
but I need the refined taste of my fellow fitizens, not the slop accepting amerimutt sensibilities of your average red board anon

>>76273974
What have you contributed, faggot?

went for a walk because it's hot. so boring. will just get hot next time

>>76273882
60 second 400m
6 minute mile
20 minute 5k
45 minute 10k

all easy btw

>>76273974
spamming women is way more autistic. fuck off with that incel shit

>>76271904
sex with a muscle mommy is the best fucking thing ever because they don't quit when they break a sweat, they keep going. A muscle mommy will ride you like a Valkyrie storming Valhalla, she will count the reps of her tonsils bouncing off your cockhead.

Any longhair fags dealing with humid weather? My runs last 1.5 hours and by the time I've showered and dried my hair my scalp is irritated from the heat and moisture, especially near the bottom back of my head where I put it in a ponytail. What do?

/g/ wasn’t helpful. What are you guys using (in your ears) for runs or long walks to listen to music on your iPhone?

>>76274229
I use a cheap-as-shit MP3 player with cheap wired earbuds

>>76274229
the cheapest waterproof chinese earbuds

ew, poors

>>76274229
some mid-range wireless JBL earbuds. sometimes they're a little loose while rooning so gotta keep pushing them in but other than that they're fine

>>76274229
I use shokz open ear headphones, they're expensive but I almost got hit by a car once so now I'm paranoid and I want to be able to hear my surroundings

>>76274289
How do those sound?

>>76274289
same, I love me shokz
>doesn't damage your eardrums
>you can still hear everything just in case
>can go straight to the shower with em

>>76274295
bone conduction and black magic

>>76274331
I mean how’s the quality?

>>76268259
>>76269913
I'll keep this shit in mind, thanks bros.
I usually do my stretching as a separate "workout" since the full routine takes me about 45 minutes, and I can just do it in my living room

>>76272646
If you're running at 6 km/hr you should not be concerned in the slightest about cadence training.

>>76274224
Make more of a bun or something maybe higher up so there's less of a big thing dangling off your head. Also maybe hairbands or some shit can help keep things in place. Grew out my hair during covid but ended up buzzing it off because I couldn't deal with this type of shit. I was still swiping away ghost manes from my face for weeks after.

You might also want to check your hair washing routine itself. I recently got comments about my scalp looking irritated from the hairdresser. I switched from some organic lavender oil containing bs to a perfume free hypoallergenic brand and it seems to have calmed down. Honestly that might have been part of why I hated my long hair too. The drying part is kind of difficult though because I think having wet hair for a long time is just as cursed as frying your hair/scalp with a hair dryer.

>>76274229
Powerbeats Pro 2. I was tired of my airpods almost falling out of my ears and needing to fiddle with them on runs. No complaints. Secure, they have buttons, and the sound is good.

How is 5km only burns 500+ cal? I refuse to believe this number
What bullshit, how the fuck am I supposed to be in calorie deficit and burn them all away?

>>76274938
>I refuse to believe this number
This is me but I'm always worried the number is too high

>>76274938
500 sounds like a lot for a measly 5k

>>76274938
lmao what

>>76274229
these chinky ones from Amazon are by the best I've ever had for staying in your ear. cheap too and sound is alright.

>>76274938
>5km
>500+ cal
How obese?

>>76274295
They sound good, bone conducting works well. I use Audio Technica ATH-M50x for at home music listening, but when I'm running I just need it to be "good enough" which shokz are.
>>76274299
If by "eardrums" you mean "hearing" be careful bro, I work with audiologists, they told me you can damage your hearing with these

>>76274956
>>76274960
>>76274971
Look man, I'm not a sports guy or go outside that much. I'm just an overweight guy trying to find resources to cut some size so please don't laugh at my pace.
But it says 500, am I being tricked?

>>76274975
82kg, 161cm (ngmi)

>>76274938
How many fuvking calories do you eat in a day that -500 (which is certainly overestimated) doesn't put you in deficit? Put the fork down fat man.

>>76274866
My hair washing routine is on point, I use a couple of beauty shampoos that are gentle on the scalp and this only happens when I'm running in the humid summer months. I use heat protection oil whenever I end up using a hair dryer, and use the hair dryer on low setting so I don't fry my hair or scalp.

I did try a headband but it just gave me irritation all the way around my head instead of just the ponytail spot, and it made my hair all knotty because it was free flowing while I was running. Maybe I should learn to braid my hair.

>>76274984
if you're really overweight then it might actually burn 500 calories idk. But I always ballparked 100 calories per mile, not kilometer.
Keep up the good work. You have to change your eating habits if you want to improve though.

>>76274988
I did cut off desserts and chocolates; I just can't let go mcdonalds slop cravings.
also I work from home so I rarely go outside. Do you think I should just run everyday without rest day in between or is this a diet issue? I think my heart can do it, im just worried about the joint pains.

>>76275004
calories burned is also based on weight?

>>76275007
Fix your diet, you will never out exercise a diet of mcsloppa

>>76274984
>82kg, 161cm
Mutant mass monster
<8% bodyfat?

>>76274984
just keep training away and eat somewhat healthy. don't be worrying about numbers that pure guesswork anyway.

>>76275007
Yeah if I put on a fat suit and went for a jog I would burn more calories wouldn't I? Just having a bigger body means you have to expend more energy to do stuff. Look up TDEE (Total Daily Energy Expenditure) it changes based on weight, this principal applies to rooning, body weight squats, basically anything where you have to haul your own fat ass around.

>>76275029
>Look up trooning

>>76275007
So what is stopping you from manically doing double runs? Or going for an hour long walk in the sunset listening to an audiobook? Anon. The time for change is now. You have the momentum. I say train easier safer but yes more sir all the more

>>76274984
yeah 500 cals sounds accurate, you basically walked 5km

>>76274205
>all easy
too easy, needs adjustment

>>76275007
>outrunning a bad diet

It's possible, but most people (including you) will not be able to.

>>76274224
SPORT True Wireless. they're not wireless at all. but they go good and have little rubber things that lock them in your ears so they don't fall out with vigerous movement.

>>76273714
thank you it is going on since 2016

>>76274402
I believe that is exactly the right idea - stretching (recovering lost ROM) is a training in its own right and should be held as such - consistency, adequate rest periods and gradual progression
>if you wouldnt squat your BW on your first day in slippers and jorts you shouldnt expect quick results from stretching either
>gradual small steps will get you world class flexibility just as endurance and strength
>flexibility is also a huge influence on perceived unconscious aesthetics

>>76274938
>500 kcal on 5 km
I burn 450 kcal on 7,5 km

>>76274984
>82 kg 161 cm
should aim for swole mole

>9,333 min/km
I feel that, everytime I stop jogging for a couple of months I have to start again at 9 min/km >:(

>>76272412
Holy shit, this warehouse complex is a ghost town, beautiful pavement, 1.33mi perimeter loop. I have a personal closed course 1.5 miles from home. This is gonna make me such a better runner (muh low impact on muh knees)

>>76275893
Happy pride month

New runner (5 weeks).
Advice/critique my current plans/routine please.

Currently at 25km/weekly volume, averaging 06:00 min/km if I run an hr on a good day.

Goals are: 40km weekly volume > run a HM in 2hrs > increase my 10k time to 55min, then 50min > M under 4hrs.


I run 3x/w, 1 long run (Z2-3), 1 tempo (Z3), 1 easy (Z2)

I increased my weekly volume too quickly and already got past 2w of knee injury, I'm fine now, but still get mild knee niggle sometimes which im anxious about.

I'm currently increasing my weekly volume by around 3km/w (10%) I will do this until im at 40km.
I don't bother with interval runs or high tempo- runs yet (scared of injury if I combine adding volume with adding intensity, and I also dont have a sportswatch yet for pace tracking).

I think I will integrate those after I reached my first goal of 40km weekly 4x/w and have been injury free?

>>76275662
Gotta get me on that Ultra training plan.

>early morning roon before work
>zone 2 5km as sun comes up
>music peaks
>sun through trees and nature
>cool still morning air
>feel like i could roon forever
>bliss

Early morning runs are the best. Evening runs also good but I do those with a THC edible.

>>76275893

Good place to practice stunt driving

>>76275920
Which way to t/roon/?

>>76274984
>Look man I'm just an overweight guy trying to find resources to cut some size
I no bulli.

I always take 20% off of whatever calories burned numbers I see. The other anon was pretty accurate - 100 cal/mi is a solid metric. That said, you're overweight so that will be too conservative.

Best advice I can give you is weigh all your food and track it. Yeah it sucks but if you don't do it, it'll either fuck up everything or just slow down your progress. And I mean everything - small snacks, oils you use to cook with, that nibble of dark chocolate - everything.

If you aim for a -1000cal daily deficit, my guess until you get autistic with the food scale, you'll be at a -500cal deficit at best. It's easy to over eat.

I've realized I can eat little after runs (banana, protein shake, greek yogurt) but if I don't eat most of my food early in the day, my runs suck and I'm in a shitty mood so I eat 2/3 of my calories in the morning, run during noon, and then eat snacks within a couple hour window. It's borderline intermittent fasting.

Be proud of your progress, take things a day at a time, and keep going.

>>76274938
500?
A 5k run is like not even 2/3 of that in term soft calories used.

>>76275893
Good lord that's grim

>>76268089 (OP)
any trooner do fancy laces?

>>76276041
I just tie a normal knot…

>>76275656
>1234 isn't easy

>>76276041
I do knot

>>76276041
Heel lock is standard.

>>76275656
think those numbers are attainable in a year?
I started a month ago (had a few stints of running in previous years, never proper program) and am pretty far off those numbers
today did 13x90s on the track and most of my laps were around 350-380m
only 60s rest tho
still quite far from 60s 400m, then again if I went all out maybe I could do it

>>76275893
hell yeah brother
I love repetitive and predictable quiet loops
I have a 1km nature loop that I drive to, it's all gravel and wooden walkways, I just spam that shit 5x a week, around 40km per week, same loop every day
no pedestrians, no streets to cross, no dogs, no bullshit

damn i'm getting slower
i got passed by two other runners today... feels bad man
i saw three buns and a heron though

>>76276374
your heart rate is very high

>>76276381
yes i'm aware
maybe i'll get my conditioning back before i have a heart attack, maybe not, who cares
for reference, here was a run I did back in November before I got injured

>>76276392
that is much more normal
I'm surprised by how high your heart rate is now though, I'd be concerned and I don't even know if I could push that
for comparison I did my intervals today and over 13 intervals I was in zone 5 for about 2 mins, max heart rate 175 and I felt goddawful, like I couldn't push any harder at the end of each interval
I just feel like there might be some other issue here, are you heavily caffeinated or something?

>>76276404
I have coffee in the morning, and I had a can of Coke Zero for lunch, but that's it. This is just the result of spending my entire childhood sedentary due to asthma. However bad you think my heart feels, my lungs feel even worse. It will get better though, I've come back from injuries like this before. It's been a while since I had to take six+ months off though, so it will be worse this time.
or maybe there really is something wrong with my heart and it's a ticking time bomb... meh

>>76276409
well either way I wish you all the best in your training, I guess I'm just worried that you judging by your heart rate data you might be pushing it too hard, sometimes it's better to be easy on the body, even if you have the willpower to push it harder, I always use heart rate as an indicator of effort and I constantly hold myself back from pushing too hard, I have a long history of abusing myself to the point of injury in almost any physical field I try out
having the heart rate monitor and keeping 80-90% of my runs in zone 2 has been a great exercise for me, in regards to limiting how hard I push and also limiting how often I get injured (so far so good with this style of training)

Fuck that shit. Go hard or go home baby. It's not a good run until I start bleeding.

>forgot to charge watch
>no longer feel like going on a run

>>76276427
>ankle hurts for a year afterwards

>>76276421
Yes I often go too hard myself: notice all the gaps in my chart. I can't help it though. I can't even run any slower than the pace I did today... I'd be walking.
>>76276429
You can usually get enough charge for a single run in about 15-20 min

>>76276447
Nothing painkillers can't fix.

Why does my watch tell me I need to run more "hard aerobic" than zone 2 (low aerobic), but everyone on the internet says I need to run more low aerobic/zone 2?

>>76276450
>I can't even run any slower than the pace I did today... I'd be walking.
sometimes when I walk somewhere with my gf I jog at the same pace she walks, I mean if you think about it skipping rope is basically running in one place if your feet move at different times, I believe you can run as slow as you want until the point of just jogging on the spot
so I think you could run slower

>>76276455
>checked
cos zone2 is great for professional athletes that train 6-8 hours a day. For everyone else it is a meme

>>76276464
every single vid I've watched on how someone improved their race time bases the whole process off of lots of zone 2 training with a bit of threshold

>>76276455
>>76276471
The rule is typically 80/20 where 80% of your runs are easy (aka zone 2/slow) and 20% are hard (aka hard aerobic/anaerobic/speed/tempo).
You can build a base at zone 2 but it plateaus. You need the harder runs to round out the training and build up the speed. Also, all these rules aren’t hard fast rules, they’re more like guidelines. Your “easy” runs can be zone 3, or you could have a 75/25 split. Zone 2 has become popular because it is easy to understand for normies.

>>76276491
yep that's pretty much what I do
seems much more sustainable than pushing it on all my runs so I'm huffing and puffing
which is what I used to do

>>76276202
Yes. The most difficult is the 20 minute 5k as it requires speed and cardio. Focus on that one and the others will fall easily.

>>76276630
that's my goal at the moment actually
thats what the interval sessions are for
but man maintaining 4min/km for 5km is going to be rough

>>76276658
Nice. I recommend using Jack Daniels' VDOT method to set your interval pace. Put in your current best time (not target time).
https://vdoto2.com/calculator/

>>76276669
I'm pretty close to those paces (going faster actually)
just doing each interval by time right now and then seeing how far I can get in that time

>>76276374
What is a bun, excelanon?

>>76276455
If I don't trust chatgpt to give me reliable information why would I trust this watch?

100k ultra in several days

Tell me why I shouldn't just bring a bag of chips with me other than those sugary gels ?
>the chips are high calorie
>high carbs
>will probably balance out my stomach vs the gels and prevent shitting myself

Also apparently some supplement magnesium for months prior. I'm just taking it daily a week before the event. Hope I don't cramp up to oblivion.

>>76273831
not that anon, but I woulve guessed impending stress fracture aswell. Been there. Took 2 weeks off, then 2 weeks cycling and swimming, before rooning again. Make sure you have some days inbetween roons at first and low milage before increasing. Good luck, fren!

>>76275925
unironically feed that to chatgpt bro
Its going to give better advice than 99% of anons

>>76276041
i do skip openings on some shoes (my midfoot goes high and can hurt if i lace normally)

>>76276471
i did my sub 2 HM pb with 80-90% runs in zone 2
this was with 3 months of training

>>76276918
Don’t do anything new on race day. Vet it ahead of time retard

>>76276041
All I do is runner's knot

Should I graduate to running from walking? There are moments during my walk when I instinctively want to break into a jog but I resist the urge

>>76276202
it really depends where you are starting from. if you have a good base level of fitness from other sports then you are way ahead of the guy who has never done any cardio before.

you can make much quicker gains in the gym particularly starting from a low level.
running gains are slow and steady, built over time. it's the consistency that matters. it might not feel like much training for 3 months only to knock 1 minute off your 10k time but then you do another 3 months and another 3 months and another 3 months...

>>76276455
Anyone who follows what their watch says when they have all the info in the world at their fingertips doesn't deserve to make any gains tbqh

>>76276918
What is it like a 10 hour race? I think you can pretty much eat what you want. The more the better

The moment I upgrade from two roons a week to three is the moment my appetite fixes itself and I can eat so much more, thank you rooning this is a groundbreaking cure
>t. skeltal who dangerously lost appetite until getting into rooning

POST YOUR 5K PR AND GOAL PR RIGHT NOW

>>76277450
>PR
Around 27.
>goal
Faster than 25.

Currently preparing for a 10k charity run, I assume a 25 min 5k will follow automatically.

>>76277450
>PR
22:42
>Goal
Not focusing on it really but sub 20 would be nice. Focusing on a half mara next month, but never done a formal one so unsure if a hilly 20km in 1:52 will translate to a sub 1:45 or even sub 1:40 if I try stalking the faster pacer for tailwind

>>76277450
>current = 17:3x
>goal = sub 17
it's hard man...

>>76277450
>5k PR
Around 27
>Goal PR
Sub 25 in a few weeks.

>>76277263
it's time

>>76277450
21:21

would like to do 19:19 next obviously

The PR is at 165bpm avg btw so I think I can do better next saturday at parkrun (never went to one before tho)

>>76277450
Current: 19:39.
Goal: 19:30 near term. Long term, sub 18.

My gf gets excruciating ankle pain, sometimes knee, during very easy, slow beginner jogs (like, early C25k) in a somewhat hilly area. Even a slight slope exacerbates this. Her BMI is about 30 but I really doubt that this degree of pain is solely due to weight. Basic things like stretching, calf raises haven't helped.
Any ideas or does she need to see a physio?

>>76276456
based advice

>>76276041
I do heel lock, idk if "runner's knot" is the same thing but it looks the same based on the images I just looked at for 1.5 seconds

>>76277786
If she was running without any issues then that's great, but since her ankle is all fucked up just go for walks instead and fix her diet. Even if the ankle isn't strictly because of her weight, losing weight will alleviate the pressure on the ankle. Also, see a doctor.

>>76276455
Nice hairy cock, very suckable

>>76277915
>If she was running without any issues then that's great
She wasn't. It's both ankles. I suppose the weight and hilly terrain are enough to explain the pain.

>>76277263
>t. 11 month old

This week's speed session: 5x1k with 90s jog recovery

>>76277450
>PR
18:0X
>GOAL PR
17:30 this year. Long term idk

Got a 10k race in 2 weeks. Goal is sub 38 (current pb is 38:0X), ideally even sub 37:30.
My current main focus is sub 3h marathon in October. When I hit that target I will likely focus on shorter distances because running fast is more fun than running long (at least for me). Maybe then sub 17 or even sub 16 will become achievable.

>>76277263
next try flying

Well, I finally got complacent on my form and fucked up my back squatting. Running can help with this right? I want to recover but I also don't want to do nothing.

>>76277450
>PR
25:47
>goal
sub 20
PR was part of a 13 mile block so im feeling good about being able to break 20 with a full out 5k effort. but first i need to get my PTT back in order

>>76278072
>running can help
i wouldn't recommend it, it can make it worse

>>76278072
have fun on your walks

>>76278007
Lmao

>>76277450
PR: 18:30
current goal: back to 20 mins since I've gained 20 pounds from starting a career and ending my NEET chapter of life, currently within the last month my best 5k effort was a 21:30

2 x (1k, 800, 600 ,400)
best run of the year so far
paced it very well. first set was pretty comfortable. achilles a bit sore after but should be ok

Any recommendations for sports glasses for running and cycling? I really like my old Uvex but no reviewer on the internet seems to know the brand. Should I just stick with them if I liked them or is there any reason to get good goy glassess?

>>76277450
>PR 20:30
>current goal 23
Got corona the other day and my endurance got nuked. Ran a half marathon in 1:45 and now I can't even do 10k sub 50.

fuck I might have to cancel the appointment for the ultrasound on my groin...

>>76278400
Prescription glasses or sunglasses?

>>76278530
Sunglasses or protective in general.

>>76278537
Lmao pussy

>>76278549
I just dislike bugs and shit in my eyes. I am not running downtown.

>>76268089 (OP)
Its been a week since I started running and now my right knee hurts
It's over

>>76278557
Lmao.... Pussy

>>76278605
Don't hurt my feelings, please. I am having a hard time right now.

>>76278626
Eye doctor told me that wearing sunglasses when you're outside in the sun is good for your eye health, you'll have healthy sight longer. You don't need more of a reason than this.

Day off of work. Long roon. First real hot sunny day this summer. Can always feel it towards the end.

>>76278400
>reviewer on the internet
faggot

>>76278731
I am kinda susceptible to bright light anyway so I can't even roon properly if the sun is directly ahead of me. I regret rooning without glasses for 10 years or something.

>>76277324
20 is the limit, but lots of uphill
Will be lucky if I get it within 16 hours.

>>76278549
sun exposure promotes cataract formation and contributes to age-related macular degeneration (ARMD)

also you should drink more fluoride enhanced water

t. md

>>76278731
>listening to modern medicine advice
Kek

>>76278731
Doctors also say running is bad for you and will destroy your hips and knees

>he lives in an area where sunglasses are needed
must be nice

>>76278564
Your joints aren't used to it. Ease in via lower distances and lower intensity more often or suffer devastating leg pain.

>>76278883
>>76278895
jfc I hate this god forsaken basket weaving forum, if somebody wants to wear sunglasses when they run it doesn't fucking matter. I don't wear sunglasses when running but I'm not going to bully somebody if they do.

>>76278924
bunch of nasty cunts in this thread who just shit on everything. might be brain damage from staring at the sun

>>76278898
>he doesn't wear sunglasses at night or indoors

>>76278929
kek

>>76278747
Beautiful day off run. Wish I worked for a bank

I have a pain going from my right asscheek to my right calf, any stretch or exercise to take care of it?

>>76279063
I am a firm believer in clam shells when it comes to that.

>>76274229
Sony WF-1000XM5's. Sound great, consistently rated the best wireless earbuds you can get and never feel lose or have that stethoscope effect. If you can afford them absolutely go for them. Prior to these I had Sony WF-1000XM3's which lasted for five years and would have kept going strong but I dropped one of the earbuds which tumbled down a flight of stairs and understandably stopped working. I also scammed Best Buy and got a brand new pair for only $120, so that certainly helped.

https://www.rtings.com/headphones/reviews/sony/wf-1000xm5-truly-wireless

>>76277450
19:23 but I don't ever run 5ks, I beat my PR during half marathon record attempts

>>76274984
(You) are 5'3" and weigh 180lbs? Grim, but you should be able to shed weight and looked ultra-jacked if you stay consistent. Hope you have a pretty face, godspeed Anon.

>>76276455
The bigger question is why the fuck are your arms so hairy?

>>76279074
I stuck a clamshell up my ass and it DID NOT help
Thanks fucktard

>>76274229
bose quietcomfort earbuds, they were free with my phone and works great

some old dude at the track told me I have a sprinter's build and perfect running form
think I'm going to switch from running to sprinting

>>76278242
outstanding work

>>76276918
high fat foods make me feel sluggish
no point in all those calories if they're mostly just fat
youre not going to be able to utilize that
go with sour patch kids or something

>>76279290
HE IS A BITTER OLD ARHTRITIS RIDDEN OSTEPORETIC ICONTINENT WILTING MAN SETTING YOU UP FOR FAILURE OUT OF PURE SPITE

I'M GONNNA ROOOOOOOOOOOOOOOOOOOOOOOOOOOOOON (and coom)

>>76279398
thing is he is 66 years old and was very fast and agile for his age, running mobility and speed drills
I was impressed and thought that maybe sprinting leads to longevity and spry nature in old age
he looked way better than the long distance runners do in old age

>>76279166
It's called being an adult male with above average testosterone,.sorry you can't relate

>https://www.youtube.com/watch?v=DKUQobtM-qQ
>fittuber discovers he's not so fit after all
ahahahahah oh no no no no no no no

>>76279454
Should've trained in Zone 2 for 3 months instead.

>>76279481
I think if you watch the whole video he does that

>>76278900
I'll just take a break until my knee feels fine, maybe just do some squats.
Also I have been quite horny lately is that a common side effect

>>76279481
he wants to go faster not slower

>>76279514
He did it wrong
>>76279542
You have to go slow to go fast

morning heal

>>76278072
swim ese, swim

>>76280159
Where tho

>>76280181
typically any body of water that is greater than or equal to 1m deep and greater than or equal to 25m in length can be used to do some quality swimming.

>>76277786
>bmi 30
she's obese she should go on walks instead of roons

>>76268089 (OP)
I just ran a 10:05 mile, my previous pb is 10:30
Im getting there bros

>>76280247
>Im getting there
Yeah, nowhere, and slow as shit too!

>>76280272
>>76280272
>>76280272
>>76280272

>>76280271
Fuck you faggot

>>76280247
good job bro, progress feels great, you're gonna make it
ignore the other guy, probably a paid jew or indian who exists to just come into threads and demoralize anybody who posts here

>>76280375
such a noble contribution to a technology he had no part in creating.

>>76279143
Seconding this, Sonys just werk and the 1000XM5s don't slip out with foam tips. Noise cancelling is amazing and you just swipe on the left ear to disable if if you're car aware. Only downside is the wind can sound like shit but only if you care about those conditions

>>76279527
>Also I have been quite horny lately is that a common side effect
Yes for intense running. For slower running not so much.

Got 1st marathon in 2 weeks
Can only run a half rn
Last 2 digits is how far i make it

>>76281085
Sweet I got a double locked in.
Thx number gods

>>76279143
>>76281046
i use these but i dont like the foam tips for exercising, they get disgusting and crummy