>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: >>76268089

>>76280272 (OP)
HUBBA HUBBA SEXO SEXO

>>76280272 (OP)
since you cunts complained about my other goon baitless thread.

>>76280291
you're improving but next time don't use a blurry image and wait til the bump limit hits, faggot

>>76280300
how about you lick my bowels, fuck face

I need help. I use the Coros watch to track my runs but lately it’s been widely overestimating the amount of calories I burn on my longer runs. It used to log 700-900 calories burned on my 11-13 mile runs now it’s like 14-1500 and the pace isn’t rly that fast either. Anyone know how to fix? Pic related is an example, 11 mile runs at 7min pace is not 1450 calories burned lol. Its like half that.

>>76280457
Don't worry about your calories, Zach.

>>76280457
check you profile digits. maybe something changed in there, like height or weight or age or anything, Zachery

Third 5k this week goddammit. My calves are sore as fuck. I know my pace sucks but it is all part of the process of getting faster by the day!

I'm curious how the next 4 weeks go. I'll be running more than I ever have before. About to cross the Rubicon.

Has anyone tried the Superblast 2? I was looking at getting a pair for racing considering how goated the Novablast is.

Is there chinese porn with chinese girls that look like her fucking chinese guys?

>>76280516
>>76280467
Ok, Chong Liu.

>>76280712
Chinese porn is weirdly hard to find. One company (ligui) does really good lesbian feet stuff but other than that I can't find much other than the occasional softcore image work

>>76280272 (OP)
Cute. Doesn't look Han though

>>76280712
how about you start running to china and make some porn over there strange chick fuck strange china dick get your fitness points up, run a million miles

>>76280272 (OP)
>>76280291
>>76280302
>>76280819

Why are you here? Go be an asshole somewhere else.

>>76280824
>>76280819
Post more sluts. Okay?

>>76280740
tfw no asian runner gf with a 6 pack...
sigh... whatever

Will you pace me anon-kun? I need 60 second 400s, ok? That should be easy for an advanced runner like you :3

>>76281119
yes my oriental princess whatever you need

I see that Kenyan girl is trying to run a 4 minute mile next week. Fuckin no chance mate. I predict a 4:03

>>76280704
Just go the whole hog and get the Metaspeeds.

>>76280626
Keep chugging away. It's the consistency that matters not the pace. You want to get faster by the month not faster by the day. Don't turn every run into a time trial.

>>76281278
I've heard they're a bit stiff. I enjoy the bounce of the Novas and am wondering if the SB is similar

>>76281284
but if you're only using them for racing may as well get a proper pair of racing shoes. one thing for certain the metaspeeds are fast as fuck

>>76281297
Thanks, I'll look into those

>go out on run
>Steady 5:30/km
>Feels okay but don't feel energetic enough to push myself more
>Lotr ost plays
>tap into autism and just start sprinting
>Maintain sprinting at 180bpm as long as I am physically able
>Tell myself that if I die, I die
>After this maintain slow paced run
>Which turned out to be an easy 4:40/km for the rest of the run

Thank you tism

>>76280272 (OP)
Hello rooners, does anyone else have dull pain at the base of their big toe primarily on the side away from the other toes? Not debilitating or anything, just constant

How do you deal with this?

LOOK ANOTHER RUN SAYING I BURNED 1500 CALORIES WTF COROS WHY IS IT LIKE THIS????

>>76280272 (OP)
Getting a hip replacement at the age of 26 like Theo Baker general.
Let's gooooooo
I mean let's rooooooooon

I can roon a 5k with a 10/km pace on average but by 4k i’m feeling lightheaded a bit. How do i deal with that? I don’t usually bring water with me is it from dehydration or i need to fuel up some more before my roons? What do u guys eat before a roon? I usually do a strong black coffee and let the coffee jitters do most of the work for me kek

Curious why there’s no walking genderal. Seems a bit biased

>>76281578
You don't cause you're gonna fuck up your joints completely by the age of 40.
Don't say I didn't warn you.

>>76281534
Bundle up. Below freezing is very doable.

>>76281648
If you wreck your joints from running, they were going to be wrecked anyway at some point in your life.

>>76281529
Dull pain as in numbness? If so, your shooes are too small/tight that it’s pinching your nerve.

>>76281649
try using celsius hamburgler
>>76281534
is probably in or near the Netherlands like me.

I just went running around 6pm yesterday and I will probably do a parkrun tomorrow at 9am when it's still an okayish temperature.

Just don't expect to be able to go very hard because your body is still trying to adapt to this shit. I went on a relatively easy run and my heart rate was basically completely unrelated to my pace. It' just pumping to cool you down basically. I just did like 35 mins and I don't think it's good to do a lot more unless you bring water and go easier.

rain is fine IMO as long as it's not too heavy, I just go because I'm going to get wet either way.

>>76281716
No not really numbness just a dull pain, seems related to Sesamoiditis based on a search, but the pain is on the outside not the middle.

>>76281578
I just started but I eat a banana 15min before a run, you can probably run longer if you take caffeine but I don't think it can create energy out of nothing.

why are you guys not bothered by this faggot OP trying to turn this general into coomer bait for the third thread in a row?

>>76280272 (OP)
What the hell are running shoes? Do they just have to be tight around you feet?

PLEASE TELL ME SHE HAS A WHITE BF

>>76281745
I would disagree with you if the women were hot, yellow fever fags should be sterilized

>>76281745
maybe just post about running and ignore it. makes no difference to me

First measured 10k. Was going relaxed until I noticed during last km I could get 1h time.

How do I run if I’m a Clydesdale?

>>76281822
One foot in front of the other

>>76281819
Nice work

>>76281578
>>76281744
>10min/km
run faster so you outrun the lightheadedness

but yeah you really need some food. A banana is good, but you can also have gummy bears or something. Maybe a few hours before your run actually have something with some "slower carbs" too. Potato crisps is good for your electrolytes. Always be careful you don't just eat breakfast food n shit because you will lose salt when you run

Also maybe a bit of milk in the coffee can sorta smooth out the way the coffee hits.

>>76280704
ive heard good things about it, it's essentially a souped up novablast, a do everything kind of shoe
>>76281278
metaspeeds are unstable and only fit for race pace and above

Will running bring her back? Can I outrun time to chase down the future we were gonna have together? Can I meet her in the street and chase her down so I can hug her once again?

>>76281822
you gallop duh

Did my nice run today. Busy day, but going swimming soon.>>76281753


>>76281745
No u. You're the faggot. You are a defective person.

cute running yellow bunnies ruin your zone 2 hr run

>>76281965
sure, if you're the flash

>>76280272 (OP)
JAPODIOSAAAAAAAAAAAAA

>>76282060
oh wait shes a chinadiosa

>25 minutes HIIT
>30 seconds sprint, 30 seconds regular jog
Yes or no? I'm currently doing 22 minutes, 30 seconds sprint and 90 seconds jog, my end goal is in the green text. Or maybe 1 minute sprint and 1 minute jog is better?

first 9.5km run in my brandnew brooks. first stability shoe in 10 years. its kinda hilarious how different running in such a shoe feels. almost using a different body. have blisters where the stability elements are which is actually a good sign i guess. lower back feels ok yet.

the real test will be if i have backpain tomorrow morning haha.

god damn it sucks so hard to have fucked up flatfeet.

>>76281965
Running will help you become the gf

>>76281541
What does it think your height and weight is?
I burn about 800 per hour as a 6'1, 160lbs skelly

>>76281641
Walking general would take time away from walking.
Running is done in half the time, lots of space to elevate your tired legs and shitpost. Walkchuds have places to be, birds to hear.

>>76281534
Definitely run in the thunderstorm, feels cool as fuck.

>>76282276
I said rooning not trooning

>>76281965
>tfw wrote a poem with this exact concept when she died

I know that feeling bro
Do me a favour and even when time passes enough to forget that dozy bitch who left you, never lose the part of yourself that loves this way.

>>76282581
I can never forget her because she actually helped me when I was down but because she saw me when I was weak she can never see me as a man who can protect her

>>76282628
I don't know bro.
I honestly think no women anywhere care about your physical strength at all.

They may talk about needing protection but if you said unprompted that you work out to be better able to protect, they look at you like you just parachuted in from planet retard.

>>76281964
yes, well they are for racing

>>76282654
When she needed someone she found a Chad instead
It was never in the cards that I was a serious contender
She saved my life just to break my heart
I was just some retard she had pity for, but she was too polite to tell me that in words
In the end her actions revealed the truth all along

>>76280272 (OP)
How much easier is running on a treadmill than outside? It seems like it takes away a lot of the effort. Obviously anything is better than nothing but I'm wondering if a 15 min run outside > 30 min on a treadmill. Or if there are some running exercises a treadmill is better for

>>76282811
Less impact on your joints, just run at an incline, and it makes up for what you lose from running outside.

>>76282811
It's maybe not twice as good, but running outside is just better if you have a good area to do it.
Rushing air feels better than getting gradually hotter in a gym on a fake pavement

>>76281919
What about the good ‘ol pb and j

>>76282924
The area I live in is fine but lots of hills and very hot/humid. So my endurance is pretty bad, have to plan for the butt crack of dawn but worst is there's a lot of downhill mixed in which feels kinda wasted and not enjoyable, I hate running downhill more than uphill tbdesu.

what do you do when the c25k program is taking too long? I'm like 5 weeks in with training my wife and she's only able to finish the week 4 workout. We probably average 2x per week but it's still so slow going. I suspect she isn't pushing herself with 100% effort but she must be at least 90%

>>76280626
heart rate is pretty low, that's all that matters bro

Tips on running in barefoot shoes? My stride is forefoot dominant.

>>76281541
mine does that too but I'm 78kg

>>76282556
but you can post in the general while walking, unlike running

>https://www.oregonlive.com/business/2025/06/nike-enlists-sports-tech-physics-and-faith-kipyegons-resolve-to-break-womens-4-minute-mile-barrier.html
can she do it?

I’m eating 800 cals before /roon/s but hitting the wall pretty hard at 4 miles. I’ve done more than that but my legs are burning in my thighs and rear quads. I might have to accept a shorter long run this week. It makes me feel discouraged because I’m only 4/20 weeks into my training program. I hope I can keep it up. I’m giving er all she’s got, Captain.

>>76281541
if you google how many calories for a 11 mile run it is close to that. 100 per mile. I used a troon calculator with your weight at 175 and it says 1575 burnt.
>https://tools.runnerspace.com/gprofile.php?do=title&title_id=802&mgroup_id=45577
what is the problem Zach?

>>76284148
>I’m troon but hitting the wall pretty hard. burning in my thighs and rear. It makes me feel discouraged because I’m only 4

>>76281745
I'm bothered the girl isn't white and showing her ass

>>76283466
Do you mean this in a good way or a bad way? I’m trying to get better at zone 2. I could’ve ran faster, but my calves were sore as hell

I go for runs with my gf at 7am 3x per week. she says she needs to eat before she can go. Is she right? I seem fine on an empty stomach

>>76284267
No, you have to run on an empty stomach or else you’re kicked out of the elite society of runners. I suggest breaking up with your girlfriend and becoming a homosexual like all other /roon/ posters

>>76284310
>I suggest breaking up with your girlfriend and becoming a homosexual like all other troon posters

>>76280272 (OP)

>>76284267
if i run on an empty stomach i start fainting in the shower like a little bitch

is there any point or benefit for someone new to cardio to get a watch? like a forerunner 165

>>76284401
i got a coros pace 3 a week ago cos it was on special. so far it has benefitted me by:
1. the sleep tracking indicating my sleep is not as bad I thought it was (if it is to be trusted)
2. the cadance value when rooning. as soon as i got my cadance up over 170 everything felt better.
3. i can now track my exercisings using a watch instead of the polar cuck strap and app I was using.
4. I can put music on it so i don't have to take my phone everywhere
is that worth the 380 dollardios I paid for the watch, I dunno

i will now roon

>>76282768
our asian fitness princess is out there for us stay strong champ

>>76284430
I tried sleep tracking with a watch once and it ended up destroying my sleep because I was so anxious about trying to get a good number

>>76284594
hahaha yeh, first couple of nights i was like that.
>wake up for a piss
>shit gotta get back to sleep soon or it'll fuck my data

>>76284191
I mean that in a good way, seems like you are in a good place to be building your aerobic base and it's important to make sure you're getting your miles in but not pushing it too hard, easy to get injured that way
keep up the good work

just like I thought, it only took a few runs for my HR to come down. It didn't even go over 170 this time, and I was faster than Wednesday. I could have gone harder. Though, maybe it was because it rained earlier today and the temperature was like 10 deg cooler, idk.
Anyway all I saw was one fat rabbit

sup bros just did parkrun. my pace is all over the place. how can I fix this?

>>76284679
literally, figuratively, ironically and unironically: treadmill

>>76284646
Good shit. Tomorrow I’m going to try and run 9.6 miles. Pace right around 12 min/mile would be great.

is it possible to run a sub 30 5k in 3 months if I just started running?

I started running about a year ago, for the first 6 months i often felt good after my run, now I rarely do. Is this just normal desensitisation and waning motivation? I feel like it might be connected to the fact that initially id often reach my limit in terms of cardio whereas now the failure point of all my runs is due to muscle fatigue. How to get back to pushing my boundaries cardiowise without breaking my legs?

>>76284875
Extremely possible but like everything it depends on a lot of factors, largely weight, gender, general fitness. I was sub 25 as soon as I could do my first 5k (2 months)

>>76280272 (OP)
I like running until my thighs start to itch all over from the inside. HATE that feeling

>>76284477
>i will now troon

>>76284812
thats a long distance to run my friend

>>76284878
take up smoking

>>76284948
I am training for my cities marathon:)

>>76284875
yes my first time trying to run 5km after a few times going out and running to exhaustion I did it in 25 mins

I hate having to run home after interval sessions.
I just want to collapse on the ground and gently suffocate to death, but instead I have to keep running AFTER my workout?

>>76284148
It sounds like a leg strength problem, not a dietary problem.
How much do you squat/deadlift?

>>76282228
I feel you anon. I have a "fibrous tarsal coalition", ie where a few bones in my feet are fused together with fibrous tendrils. When I was about 18-20 the bones would sometimes break and rub against each other, which is about as much fun as you would expect.

I used to think running would be physically impossible, but stability shoes somehow made it work.
I started on a pair of Asics Gel Kayano 30, and now I'm on the 31.
My feet have somehow developed slight arches from all of the running, and my instep no longer touches the ground. I'm still slow (24:49 5k), but making steady progress.

>>76285128
My legs are in pretty solid shape, my upper body is dyel tier. It's primarily going from 0 miles per week to 15-20 miles in 4 weeks, me cutting weight, and the heat wave.

I'm just hoping my body can catch up. I don't want to be feeling like the wheels are coming off every week.

Utterly DISGUSTING roon today, 2 hours to do a HM and forced to walk so much because of an ankle/achilles combo flare-up. The only change in the last week was doing 3 instead of 2 roons

On a side-note, rooned past 2 qts today, one even looked similar to the work crush but had those weird clear-frame glasses. Guess you see more of them in later roons than early in the morning

>>76281965
why do you want her back bro?

>blah blah blah can't handle me at my worst etc

this applies to you too king, fuck that bitch

How are you guys doing long runs in zone 2 ? Running is fun and all but z2 runs are hell to me.

First it’s super slow and that bores me, i juste want to roon faster. I can run a 10k in 45min but even at 5’45”/km which definitely is easy run territory i’m already in low z3. And it’s supposed to be easier on your body but at that pace my cadence drops and i feel like my running form turn to shit. Shins and knees hurt more at 6min/km than at 4’45”/km.


Z2 training is so much more enjoyable with swiming, biking or hiking. But i’m still new to running… are long slow run really necessary to reinforce my running tendons/muscles/articulations ?

going for a parkrun. it's a hilly one

>>76285574
easy runs are necessary to recover and build volume without getting injured. just go easy and don't worry about pace or hr. if it's zone 3 and still feels easy that's fine

>>76285574

Heading out for a rooon soon. Aiming for 10km, we'll see what actually happens.

>>76285618
have fun luv

>>76285574
>even at 5’45”/km which definitely is easy run territory i’m already in low z3. And it’s supposed to be easier on your body but at that pace my cadence drops and i feel like my running form turn to shit.
I feel you. I used to control my pace through cadence as well but when I started focusing on cadence and kept it high despite going slow it got better. It will feel weird in the beginning to take such short steps but you will get used to it. This fixed my form when going slow and puts less stress on my body.

pic related is today's easy run. As you can see the cadence is high despite the slow pace.

I’ve been having some discomfort on the outside of my right knee after my roons and googling says it’s IT band syndrome. Any rooners who encountered this? What do?

>>76285752
More warm ups and do the clam. Some people claim that pressure balls or foam rolls work.

>>76285799
>warm ups and do the clam
Any tried and true? The warmups i often see online looks very gimmicky, also wdym by clam.

>>76285142
>i’m still slow
>sub 30 5k

Nta but bitch my 5k is like 50mins on a GOOD DAY how are yall running so fucking fast

had bad legs today after a rest day yesterday. hate when that happens. 17:45 for my parkrun. my slowest ever. not that I care about the time at all.

>>76285593
>>76285598
>>76285718
Thanks guys, i'll just run a bit faster on my easy runs then. Focusing more on how i feel rathen than my HR zone.

>>76285594
I get what you're saying but he does appear to have more fun than the other two.

>>76284875
Yeah if you don't get an injury in the first 2 weeks like I did, make sure your muscles are ready for the runs

i feel like i can barely recover if im working food service and also wanting to run :(
2 weeks since i ran my longest of 13 miles and i have gotten sick and my feet are still sore

>>76285948
If your recovery is too slow, you're probably doing too much volume or intensity (usually intensity).
Slow down your runs, and reduce the number of hard/fast sessions you do. If 13 miles is your longest run, you can probably just do one interval/threshold/etc session per week. Something like two easy runs, one long run and one interval session per week for a total of maybe 40km.

Also obviously make sure your sleep and diet are good. If you don't eat enough before, during and after your long runs then your recovery will slow down significantly.

>>76281534
Where I live this is cold.

I play this shit every weekend and when I was running regularly I was a monster because better players than I couldn't pass through me because my sprint and endurance was very good from all the mileage I was running daily.
Unfortunately I stopped running and now I'm struggling to be as good as I was, what's the best running routine to get back to my previous level as soon as possible?

I used to dab on zoomers and now and don't mog them on every single play.

How far do i have to run at this barely faster than walking pace before i should start to consider building up speed?

I started running and it’s now comfortable to run a 30min 5k. What will make my cardio better? Running a faster 5k or running at the same pace for longer? I’m training for a different type of cardio event that does not involve running but running is the easiest cardio I’ve found.

>>76285821
I do that and I have extensive IT issues due to tibial torsion. Just look up clam shells, it's a type of workout.
I just use very normal warm ups. I guess it different for everyone.

>>76286027
start running 2 or 3 times a week and build back up to what you were doing before. you're only asking to get injured if you're looking for shortcuts

>>76286097
>2 or 3 times a week and build back up to what you were doing before.
I was a neet running 6 times a week doing 60 plus km/week. I've got a manual labor job now, no way I can train that much now.
Will hitting the hill sprints hard 15min 3xweek get me covered?

>>76286033
As far as you want. Probably around 5k though. Maybe do speed work one day a week

>>76286150
sounds like too much to me. I'd do 2 hard runs and one easy run.
hill sprints
10k easy
mona intervals

something like that

>>76285598
This. Exactly why this general is such gay bullshit.
A bunch of sad cunts astroturfing the idea that you need to be doing under 120bpm or you're doing it wrong.

My legs, my rules, you skeletal faggots

>>76286180
Thanks lad.

Woke up early to beat the heat. Was already 80° at 7am. I think I’ll still take that over some of the winter roons.

Got damn, running mid day when it's 96F, 85% humidity outside JACKS your heart rate up, I was so close to heat stroke lmfao

Its oppressively hot and humid where I live, mids 90s fahrenheit and high humidity. Ive been trying to grit through it the last month and my recovery has been trashed.

Im thinking about just taking a break from running outside for the next 2-3 months until its not dangerously hot out anymore and doing treadmill stuff and mixed conditioning. Will I lose all my running gains?

>>76287154
Take off your shirt and run in the early morning or evening, or just man up and red line it like I did >>76287118

Recently I've been running a lot at sundown and it's kino. In Florida btw

>>76287118
>161 average
Kek, that my warm up HR

>>76287118
Why do all you fags have $800 watches

>Hit a 52 mile week a couple weeks ago, feel amazing finishing my last run of the week
>utterly wrecked since then

>>76287396
Was given it for free at work

>>76287396
i'm not poor and i like data

>>76287854
Chudjak response

>>76287118
>I was so close to heat stroke
no you weren't

>>76287904
I used to be in the infantry and seen heat stroke countless times and I've been very close myself multiple times, I know what signs and symptoms to look out for.

Sprinting is better.

>>76287911
Yeah if you're a track and field athlete, pretty useless for laymen and hobbyists. Guarantee you don't know how to actually train sprinting lmao

>>76287908
>I know what signs and symptoms to look out for
apparently not

>>76287933
Post physique incel

Anyone have recommendations on hydration packs?

I want comfortable with good build quality. Not planning on packing a lot of stuff.

>>76287949
Useless, gay and effeminate

>>76287939
>incel
oh, you're a woman

>>76287154
>Will I lose all my running gains?
Yeah.
Just do some shitty slower outdoor runs to maintain endurance and conditioning, and about half in a gym or rec center ao you can maintain speed.

>>76287953
>no physique
As I suspected

Do you resistance train this area? It has tons of muscles apparently

>>76287968
calm yourself
don't want you to stroke out

Nice easy one today lads

>>76287923
>Guarantee you don't know how to actually train sprinting lmao
run very fast for very short and rest a lot
jump around
do heavy lifts with ROM that replicates sprint mechanics
don't train slow, always fast

How long should I run tomorrow after getting soul crushing news? Most I've run is 6. Might try for 8.5. What say you, /roon/?

>>76288455
maybe run off a cliff lol

>>76288467

>>76288455
>What say you, troon

>>76285598
If you are a big fatso that finds it impossible to run without hitting AT LEAST zone 3 regardless of how slow you go then you can always try rucking. 20lbs in a backpack + a 18min/mile pace will keep me in zone 2 for hours. Your knees will hate you though.

Went outside at 2 am to run like 2k or something like that in a nearby basketball court. That was pretty good.

Today I will run 9.6 miles at a very slow pace

>>76288795
have fun luv

Guys i just started running again, whats some good neutral running shoes that will help me build up miles again?

>>76288811
>checked
(((brooks))) ghost are purported as the most vanilla shoe going. but if you ran before, then you should have some idea of how you troon and which shoes suit you?

can't imagine anyone here did it but the weather was horrible for the marathon today

Sup /roon/ers? 21km long run in the bag. Tried to keep it quick without killing myself. Sun was out and many cute females on the path. It’s good to be alive :)

god i fucking love summer
92 and humid lets fucking go

>pace getting shottier and shittier with my outdoor runs
>Improving while in air conditioned gym on treadmill
Dunno whether I should consider myself to be improving or degrading.

>>76288939
>Sup trooners? Tried killing myself.

>>76289018
>>pace getting shottier and shittier with my outdoor runs
y tho

>>76289043
I melt in the sun like an ice cream cone

>>76289043
she cant handle the heat

new to running (slowly doing couch to 5k) and am a treadmill fag
i'm not ready to go outside yet but when i do, i feel like im going to have issues maintaining a constant pace because as of now the treadmill takes care of that for me, so it's not a skill i've had to train or anything.

i usually run at a speed of 4.0 - 4.6 according to my treadmill (lower speed when c25k wants me to run for a longer amount) is there a cheap running gadget that could give me info for when i do start running outside? and how quickly will it become second nature to just maintain my speed/cadence/rhythm all on my own?

I just know i'll fuck up, the treadmill keeps me honest in a way where im not allowed to slow down without deliberately turning down the dial. On solid ground i could easily make an excuse to trot for a few seconds or switch to walking the second i feel any need to

>>76289088
>>>Rec center
Most will let you run laps, those laps come in standarized sizes.
No gadget required, just count your laps.

>>76289045
>>76289046
ahh yeh makes sense. i went to bali and was biking and rooning on the tready in a gym/ open shed there and it was hot as fuck. i did feel it.

>>76289119
>i was trooning on the tready

>>76289088
>checked
cheapest gps rooning watch you can get will likely have a pace tracking feature with some form of alarm if you deviate from set points. do some research. might even be some chinese special on temu that can do it for $20

>Wake up late afternoon (due to work)
>Looks like it's been a lovely day
>Starts pissing down before my 25k
God is telling me to rejoin humanity and get a normal job again.

>>76289088
You can find cheap watches. I got a Huawei fit 3 for $100. Alternatively just run, consult the meme graph, nothing really matters until you are at a semi pro level, your limiting factor in your progress will always be your consistency and 'determination', not how you are training, even if it was how you were training, as a casual, how fast/well you run isn't the point of running, it's learning discipline.
>>76285598

>>76288811
Chuck Taylor converse

>>76289018
>>76289088
Treadmill isn't running, you're just picking your feet up while he ground moves beneath you

>>76289088
4.0-4.6 isn't "running" it's slowly shuffling about. That is a brisk walk

>>76289218
well if i dont do it fast enough then i end up toward the back and risk falling off until i speed up and get towards the front again, so some sort of propulsion is occurring

>>76289222
ok fine it's jogging, it definitely isn't a walk tho get outta here with that shit
c25k never said anything about a specific speed and i underestimated a bit my top end might be a little higher like 4.8

First 10 miler and first time running for 2 hours

>>76289251
then go outside and do a 5k

Rooning 8 miles in the heat tomorrow. I'm nervous I'm not gonna be able to get it done.

>>76289253
Good job anon

>>76289088
The other anons answered your questions but rooning outside is 100 times better than the stupid treadmill. If you want to run like a drill sergeant or if you have no other choice, it's fine but utterly joyless and requires constant management. When running outside you'll develop a natural stride, learn when you can surge, and so on. I wouldn't be surprised if you have a better pace outside.

>>76289398
>trooning outside is 100 times better

>>76289403
Are you a bot, a jew, or just a deeply damaged human being?

>>76289253
good job bro

how do I get faster? do I really have to do hills?

>>76280272 (OP)

What's your stack and dosage of estrogen, anti androgen and progesterone?

>>76289526
hal higdon will show you the way

My foot hurts at the start of my roon and when I go downhill. It feels like my shoe is on too tight but there’s plenty of give in the laces. Feels like a bruise. It’s just because of the shoes right? I can run through it without injury?

Shoe is Nike peg trail 5 gore tex. doing ~40km a week on mostly road with some trail

Just finished a nice 9km with an edible kicking in halfway through

>>76289584
>My foot hurts at the start of my troon

Anyone have any recommended alternatives to the New Balancer Pacer V1? The V1 is discontinued and in New Balance tradition the V2 is a completely different shoe.

>>76280712
About 10 years ago I watched a porn video where an Asian man was with an Asian girl. They were both fit and attractive and very gentle with each other. It seemed like they were genuinely in love with each other. Both had blissful smiles on their faces and their eyes were closed, and the woman was moaning softly and comfortably. Both seemed euphoric but composed.

I don't watch porn anymore but that has stayed with me for a while. Being genuinely in love with someone who loves you back must be the greatest feeling in the world and the only thing that makes life worth living.

>>76280272 (OP)
Hi anons, former powerlifter fatty here here who's shifted to cardio and been cutting the past 2 months or so. I'm currently able to maintain a 5:30/mile pace for half a mile or so before gassing out. I've been maintaining speed and slowly increasing distance over time. I feel like this is probably retarded; is it?

>replace old, beat up adidas solar drive 19 with novablast 5
>still slow as shit
they alright though. it was either that or Adizero EVO SL but ended up with novas, not like either one has plates in them. adizeros felt weird when quickly tested, like there was literally a ball under the ball of my foot when running. maybe it's good and you'd get used to it?

>>76289776
Run for time e.g. 30 min and increase the distance you can manage
OR
Run for distance e.g. 5k and decrease the time it takes.
If you want speed then do intervals e.g. 1 min run 1 min walk. Then increase the run e.g. 1 min 10sec run 1 min walk until you get something like 2 min run 1 min walk. Then decrease the walk e.g. 2 min run 45 sec walk.Something like 5 second increase/decrease per run. Then adjust based on your fitness and goals.
You could also just do c25k at the speed you want.

>>76289701
takumi sen

>>76280272 (OP)
>>76280300
I'll help OP out with a better picture.

>>76289823
ok fuck me thats hot

>>76289584
looks like your shit is rubbing on the shoe bro but idk only you know if its a superficial rash or some deeper, more structural, injury

It's raining out bros.

>>76289818
>stack a full cm higher

>>76290033
are you looking more for a racing flat? the adios 9 comes to mind

>its raining out troons

im predominately a cyclist and started doing some running. started off getting up to 6:00/km pace for 5km on treadmill. last week did 5:15/km outside run. today i tried to run outside again but seem to have gotten some sort of calf injury on my left leg, like some sort of calf strain 2km in. this has also happened on the treadmill once or twice. wat am i doing wrong? note my left leg is also weaker due to torn ACL, but was reconstructed 10 years ago.

>>76289823
>tattoos
Disgusting

I hope you have a good run today Anon.

Anyone ever tripped/fallen while running and gotten bruises? Like on your face? What did you say if anyone asked?

>>76290038
No, I just don't run long enough distances to justify the heavy padded shoes that are the rage nowadays. I like lightweight shoes and have a midfoot strike so all the cushion in modern shoes just feels like dead weight.

>>76281997
>>76285574
How do I into swim training? Can I just wear regular drawstring 5" inseam athletic shorts? Do I wear goggles? I've heard mini flippers are a good idea but that seems super gay, should I use them? Kinda getting paralysis by analysis over what should be such an easy thing to start doing

>>76290643
>How do I into run training? Can I just wear regular drawstring 5" inseam athletic shorts? Do I wear glasses? I've heard finger shoes are a good idea but that seems super gay, should I use them? Kinda getting paralysis by analysis over what should be such an easy thing to start doing

>>76290585
you'll like the adios 9 then. its low stack and lightweight

>>76290760
Putting on shoes and running is much different than jumping into a pool and swimming. I don't want my shorts to be falling off the entire time. I don't know where to begin and am asking for help. Your response was female-coded

>>76290409
>What did you say if anyone asked?
>You should see the other guy

>>76290156
Random shit happens. Most runners, most of the time, are nursing some niggle or another. (My ankles right now - both of them, but particularly the right...) If you're at all serious about the cycling, your cardio is also probably much stronger than your legs' musculo-skeletal system, so it's easier for you to overdo things relative to what your body can handle.

If it's sharp pain, probably best to back off. If it's just dull and not at all noticeable when you're not running, it might be run-through-able and it'll get better on its own in a few weeks.

>>76290813
>I don't know where to begin

>>76290813
men dont say female coded lol

>>76290926
>>76290858
>le ebin dismissive secret club posting
Fuck off, old /fit/ would have given me something of substance by now

>>76289776
running faster than you should is a good way to get injured
running slow af is a good way to build up aerobic base without risking injury
speed can come later

>>76290210
you are a retard, clearly
>disregards beautiful women because they have tattoos
>can't even discern tattoos from KT tape
checks out

>>76290643
you can just grab a kickboard and kick your way from one end of the pool to the other, watch some vids on proper kicking form
once you get the hang of that get some goggles and swim tights and add arms into the equation

>>76290960
>Ask a questions about swimming on roon thread.
>Gets told to not overthink it.
>Immediately overthinks it and says everyone else is being female coded.
God I thought Millennials were bad but zoomers can’t do anything unless it’s literally spelled out step by step.
>I don't want my shorts to be falling off the entire time.
Do you not know how to wear clothes? Just plug it into ChatGPT. It’s what you probably do best.

>>76290982
Thanks. What kind of kickboard should I get? Do I need the leg floaty? Do you use flippers? Is it OK if the pool is indoors? How to know if doing good?

>>76290960
you are brown

>>76290994
the pool should have a big bin full of foam kickboards to just grab
I don't see the point in using flippers, makes you go faster, I just swim to improve my aerobic base, give me something to do on rest days, shake out my legs, strengthen small muscles etc.
you'll know you're doing good when you aren't tired while doing it
yes indoor pool is fine
another thing you can do if you're just starting out is just go into the deep end and tread water until you feel full exhausted
it might be hard at first but once you can do 20 mins without getting tired you can graduate to the kickboard
if you want to make treading harder try crossing your arms over your chest or grab your hands behind your back and use only your kicks to keep you afloat
this will also teach you to keep air in your lungs to stay up

>>76291063
Do I need to use the diving platform? I'm scared of heights and of my shorts falling down. Will the kick me out if that happens? If I get full exhausted I'll drown, so how do I know when I'm close to full exhaustion? Do you get a water heart monitor? I just don't want to embarass myself or get hurt

who here troonmills? it seems like a good way to avoid niggers, dogs, and 3rd world drivers
>just leave the city, bro
then you need to worry about mountain lions

>>76290960
I didn't know you were owed an answer to your stupid question, you entitled shithead.

>>76291131
you are trolling me now

>>76290982
>>76291063
>>76291214
Thank you, I genuinely appreciate it. Don't listen to >>76290994
>>76291131, that's not me and is some weirdo pretending to be me

>>76291266
>that's not me and is some weirdo pretending to be me
I'm relieved to hear that, thought I was wasting my energy on some troll
little bit of obvious (seems obvious) but when you are treading water in the deep end, do it in a place where you are in arms reach to the edge of the pool if you need to take a break and also make sure you can see the clock, I like to set time challenges, started with 5 mins, then 10, 15, 20 etc.

>>76291266
All hu-white anons were able to tell that it was anon making fun of you.
(And he eas being very funny)

>>76281541
coros sucks dick and why do you care about the stupid calories reading?

>go to a run club with pacers
>pacer yelling at random people on the footpath to keep to the side
>other guys in the group shouting OOH RAH and shit
>we're not even going that fast
cringe

>>76291331
You're going to go back, right?

>>76291353
nah. there are umpteen run clubs to choose from in this city.

>>76291331
>>other guys in the group shouting OOH RAH and shit
BASED
MILE 10 LET'S DO IT AGAIN

Just ordered some Endorphin Pro 4s because they were 40% off. What am I in for?

>>76291369
Uhhh....endorphins?

>>76291315
>please garmin-sama make me pay for basic features harder

>>76289823
>https://www.youtube.com/shorts/Nz19dm5NF2Q
why is she so cute/hot bros?

>>76291850
>garmin-sama make me pay for basic features
huh

>>76291850
bro i use the garmin forerunner 55, all the best features (GPS and garmin app) for the lowest price, no need to be spending $1000

>>76292047
>garmin poorrunner

>>76290585
Kinvara 15. Look built up but not too bad with 4mm heel drop (30-26 I think). Use them on the track for warm up drills and bounding. Has a blended midsole/outsole with harder-wearing inserts so won't do high mileage.
Comfy.

>>76292076
i spend the money on shoes and higher quality food

Second week of long runs totally falling apart. Losing my mind here. I did a 20 without any trouble a couple weeks ago and today I was falling over myself at mile 2.

>>76292247
pain related?

>>76292047
>can't display average and current pace side by side
literal trash

>>76292257
Not specifically. It just was like suddenly hitting the wall. Zero ability to raise my legs anymore. Even trying to do a slow jog I could only maintain for like 30 seconds. Hobbled home and got some water.

Going to try to focus on better sleep. May have to give up squatting and DL, but I just got back to a reasonable weight.

>>76292247
Tired legs? Unless you are a regular ultra Rooner your legs will be tired for a couple weeks after a 20 miler. You can still run but you can’t push the pace and you’ll definitely feel it.

>>76292273
>you are a regular ultra trooner

>>76292302
Find God

>>76292247
Same here anon except mine was a measly 8-miler. It's so demoralizing.

>>76290643
It's really not that complicated. Yes wear goggles. Any shorts will do as long as they don't fall down with the water resistance when you kick off the wall, don't wear cotton cause it waterlogs and gets really heavy.
You should know that swimming is 95% technique and your ability to swim a long distance or swim fast are both very dependent on swimming form/technique and not your cardio or vo2 max or any of that. If you didnt grow up swimming (on a team) your best bet is to take some private swimming lessons as an adult (slightly embarrassing, but extremely valuable) to learn the basics of proper technique. It's very hard to learn good technique just from YouTube or whatever.
I have a buddy who is fat as hell and never works out but he can destroy me in the pool because he was a D1 swimmer some years ago and I wasn't, his technique is better than mine and therefore his ability to reduce drag makes him beat me despite the fact I'm in way better shape. We did a 12 mile marathon swim event together and his time was way faster than mine despite the fact he didn't even train for it

>>76290643
swoomed a couple of hours ago

>>76289532
As a dad this makes me sad

>>76281400
>They run as if the whips of their masters are behind them!

I want to larp as if cute slim runner girls are in this thread, and every time I read some post it's from one of them. No other thread does it for me, like I can't browse /fit/ and pretend there are cute bodybuilder girls in it.
Do it, see for yourself, it enhances the /roon/ experience tenfold

>>76291369
They're a fine shoe. Popular first proper race day shoes.

>>76292814
I run with cute slim running girls at my running club. None of them talk to me. 2 of them used to but they've quit to do triathlon. I don't swim so well.

>>76292830
>None of them talk to me.
do you talk to them?

>>76289776
You've got running ass backwards. Run slow, like 10min/mile slow and aim to run for about 40 minutes a couple of days a week. Once you're comfortable with that then put in a weekend long run aiming to extend up to about 90 minutes. If you can't manage those durations then run slower.

This will build your aerobic base and after a few weeks/months the effort required will be less. Your heart rate will have dropped from like 30bpm for the same pace and that means ypu are able to ake on some tougher speedwell sessions without blowing up.

>>76289782
The Evo SL does have a shank under the forefoot, you might be feeling that. Just buy Puma, they're always on offer and have the best outsole in the business.

>>76292834
I'm just being obtuse. I'm 43 and married with kids, they're all barely 20. There's a couple of women my age but they do sprinting and I get on well with them.

Younger people are really hard to talk to in general, I have no frame of reference with them. It's easier to talk to someone 20 years older than me than 20 years younger, it's like the interent has changed them all. They basically don't watch movies, certainly the older ones, they live their lives entirely on tiktok.

>>76292779
Why though? This isn't the 8th century northeastern Europe anymore where you need le strong sons and all that larpy bullshit. It's a whole american meme that the dad wants to play ball with the kid and the kid hates that shit so much that he begins hating sports as a whole.
It's 2025, it's better to not have kids at all because we're basically during the end times of the world, but if you do want to have kids, forcing something arbitrary upon then à la "this good, this bad" is simply worse than letting them be.
And almost all of these troons have absent fathers, if you're present and you're there and he can rely on your 4chan ass, it's likely he won't become a troon

>>76292863
We're not in the end times of the world. We're in the end times of western civilisation. Like when Rome fell the Italians didn't just disappear. It's the same for us. I'm a dad and I'd be gutted if my kids trooned out and made themselves infertile. The thing is though you actually have to be a dad and build a relationship with your kid so that they are resilient to the brainwashing, you're dead right about the absent father. Even when fathers are in the home many of them make no effort with their children. They teach them nothing, impart no wisdom onto them, leave to to muddle their way through life. My kids are super confident at school because they know I've got their back. If they have scuffle or disagree with the brainwashing they're not frightened of being told off because I will support them.

>>76292863
>actual troons in the troon thread

>>76290980
i think its kinda beautiful too how the tape wraps around her leg >>76289823

>>76292847
and have very slim feet and no pinky toe. they are seriously narrow

Garmin Venu sq is the best value watch
Just an FYI

>>76292863
>It's 2025, it's better to not have kids at all because we're basically during the end times of the world
imagine falling for the same christcuck bullshit for 2000 years lmao
how dense do you have to be to not realize that each and every single fucking time there is a """crisis""", you're either getting psyopped or someone is trying to sell you something

>>76292863
>we're basically during the end times of the world
I wonder how many times people have said this in history over ultimately minor events.

>>76293264
half a million pajeets entering my country per year is not a minor event

>>76293307
it's not, really. Declining birthrates and demographic shifts have happened for forever

I run in converse

had a good roon

>>76280740
she does look Han, she just doesn't look like a south eastern mutt you are used to seeing in your country. she is just not a physical archetype of the sort of chinese who emigrated to western countries. she is just a square headed huai river girl.

>>76292814
>Do it, see for yourself, it enhances the troon experience tenfold

>>76293598
>had a good troon

>>76293481
I do as well

I honestly don't know wether I should add 6 km to be able to boast about running half a marathon once every week or just keep running 15k

>>76293307
hello fellow leaf

>>76294260
depends. what's your long term goal?

>>76293481
>>76294049
why?

>>76294844
cause we're based

>>76294844
Cause I'm not a gaylord consoomer, I run and lift in the same shoes and I have strong feet so don't need your rainbow colored puff pillow biter shoes. Also I get unlimited pairs of black converse from work for free

>>76295053
no reason to be this defensive dude, i was just asking a question. You should really work on those anger issues, they're doing you no good

>>76295061
Not angry, just gave my honest opinion, sorry if it scared you

>>76295061
no offense but you sound like a faggot

>>76295064
theres three swear words and one really defensive brag in your first sentence, you're not fooling anyone. have you looked into therapy?

>>76295053
Where do you work that you get free shoes?

>>76295084
footlocker

>>76295089
I work on a helicopter search and rescue crew and get all sorts of free gear

>>76295084
Bouncer

>>76295109
no one believes you that they give you free converse for riding a helicopter lmao. there is no reason to be self conscious about buying converse my dude, they're good shoes even if you bought them with your own money

>>76295121
nigga what the fuck are you talking about? embarrassing.

>>76295129
huh?

>>76295121
You really think so?

>>76295146
u a sewage worker or sum?

>>76295146
why would you wear a helmet on a helicopter? the fuck is gonna fall in your head up there

>>76295164
Let the cope commence

>>76295174
rotor blades

>>76295174
For when I jump out, sister

>>76295180
i think you would have bigger problems to worry about if a rotor blade falls on youre head. he's wearing Vans, they don't have enough cushioning for a fall from that height

>>76295204
>65
Gaylord confirmed
60s are for real pipe layers

>>76295204
but you're neither wearing a helmet nor converse there. i'm getting the feeling you aren't telling us the whole truth

>>76295174
>>76295206
holy esl

>>76295206
Converse fit inside my fins, drain well, can swim in them. Simple as

>>76295221
I'm wearing both, actually

Why did converse lead to such controversy?

>>76295225
take em off

>>76295253
don't know, one dude got really angry for no reason

>>76295293
>trooner can't comprehend male aggression
kek

>>76295310
yeah getting defensive on an anime forum over your shoes sure screams testosterone

>>76295319
>anime

>>76289218
won't bite

what kind of hats do you guys /roon/ with? i normally sport a new balance running hat but thinking about switching to a bucket or boonie hat, with better understanding of sun damage, i'm also running in long sleeves now

>>76295783
>Wearing hats

>>76295783
>what kind of hats do you guys troon with?

Didn't really see any wildlife today, just a lot of geese
Today didn't feel good, was sore from yesterday. I have my groin ultrasound in a few hours and I wanted to get a run in though so hopefully whatever the problem is will be highly visible. Though if the appointment doesn't go well, this could be my last time posting for a while.

had a good roon today

>>76295146
sar is very chad ngl. also very anglo coded

>>76285574
just run are you stupid

new
>>76296393

>>76296393

>>76296393