>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: >>76280272

run faster you cunt

>>76296475
no saar, they say they have to run slow to run fast ooease understand

how are we dealing with the heat wave roon bros

>>76296513
troonmill every day all day

>>76296393 (OP)
>/run/ troon - Running General

>>76296513
>how are we dealing with the heat wave troon bros

>>76296530
grody. im personally electing for night time runs.
inb4 poorfag send me gym membership

>>76296393 (OP)
trooned today on the 'mill. again kept my cadence up over 170 and didn't get the usual pain. hopefully it continues. HR is through the roof though, so probably going to take some getting used to.

>>76296575
what do you use to track cadence?

>>76296576
got a watch recently. used it twice.

>waved to 5 different runners as we passed
>not a single one waved back

>>76296484
eat curry sirs you'll run faster!

best method for strengthening the tibialis anterior?

>>76296513
cycling as cross training. heat ist more bearable with the airflow. i also get my tshirt soaking wet before and during the ride (lot's of lakes around me) which further helps cooling

I saw a runner shoulderbarge a cyclist off his bicycle yesterday lmao

>>76296753
i hope your financial situation improves in the future and you can move out of your third world country

>>76296721
i do the foot raise thing to failure and then also the heel walk back and forward to failure a couple of times every two days. I do single leg calf raises and then double leg calf raises as well. strengthening the calfs helped with the shin pain. biggest thing that helped though was upping my cadence significantly so i wasn't stomping and bouncing along side to side like a retard.

>>76296761
me too

Long roon in about an hour. Hope my ankle doesn't explode.

>>76296795
>Long troon in about an hour.

>>76296513
by enduring it

>>76296393 (OP)
Can't ever lower my heart rate below 140 bpm. After 30 minutes or so I'm at 150-160. Slowing down and breathing slower hasn't been helpful, feels unnatural and makes me lose all momentum. I've started to run 2 times a week for 2 months now. Suggestions?

>>76296899
run more. the body only adapts really slowly to running. it takes half a years for most people. also try 3x per week

nice little run there yesterday picking up the pace every km
avg hr only in the 150s

I've been jogging for about a year now a few times a week.
Feel like I'm not making that much progress.
I can do 5k in 30 minutes.
But I struggle to push myself to go any faster than that.
Or is it fine to just keep doing 5k in 30 minutes?

>>76297047
do you want to go faster? if you do, follow one of the troon faster things in the sticky. if you do not, then cruise along at current pace anon.

>>76296910
ty.
any way to speed up the process?
in 3 months it'll be snow season again and i want to fatburnmax while I can

evening 5k healing run to the shops

Got my first marathon in 3 months. I'm shopping for a new shoe for it/the harder training weeks, I'm thinking of the endorphin pro 4 once the new one comes out. Is there a better option? I have no clue how to tell what shoe suits me. Reading these armchair reviewers sounds just like people with wine, I doubt they actually notice half the things they mention. Ive probably ran more than 90% of runners and drank more wine than 90% of alcoholics and I couldn't make an insightful review of either without feeling like a complete fraud.

>>76297116
>https://runrepeat.com/guides/best-marathon-running-shoes
runrepeat is goated

why do my lungs burn

>had not run in almost 2 months
>Go to the park and do a struggling 27:46 5K
>After finishing continue walking for a few laps since it's a nice place with lots of people exercising
>This mid twenties woman pushing a baby stroller keeps matching my walking pace, I slow down to let her pass she slows down, I increase my pace she starts walking faster
>She keeps doing this for like a kilometer until I get annoyed and walk at a pace she can't keep up
Wtf, path is around 6ft wide on average and that bitch decided to walk right beside me.

How do I start rooning? Where I live I don't know any rooner and I wish to make friends.

>>76297383
>undress
>put on sports undies, shorts, shirt, socks
>sunscreen on exposed bits
>put shoes on
>go outside
>run

wa la

>>76296795
Ankle did not explode, praise Jesus.

>>76296513
Badly. Gonna have to drop my paces back like 30-40 seconds. I hate how a 10:00 feels, but 9:15 just hasn't been sustainable when my heartrate spikes two miles in.

>>76296711
I just do a little thumbs up.

I did have a bunch of zoomers start cheering me on a couple weeks ago at mile 15/20.

>>76296513
Take off your shirt and just suck it up lmao, I've been going on full sun mid day runs recently in North Florida. You'll be okay

>>76296530
Gay effeminate pussy, enjoy your Hamster wheel you slave

Today I learned how much the heat can really affect your run. First time running a 5K and in the middle of it knowing it's a bad run for me (and it was). This damn heat wave ain't it

I had the ultrasound yesterday. The nurse/technician said I'd get results in a few days, but based on how it went I don't think she saw a hernia. Maybe that's a good thing... idk... but it means the pain is still a mystery.

My quad is still painful to roon with but at least it's an excuse to not roon in the heatwave. I'm losing hope fast.

Is rooning worth it if I smoke?

I don't smoke a lot, max 5 a day

>>76297816
5 a day is a lot.

>>76297816
Honestly, if you get into the habit of smoking after your runs, you'll really like it at first but eventually you'll get sick of smoking and you'll replace your high with runner's high. It literally just happened to me with weed. I would smoke a joint after my runs and it was awesome, until eventually I just got tired of smoking and found that the feeling I got from a run was enough. I probably tricked myself Pavlovian-style to be honest

>>76297816
I've known people in the military that smoked and ran. It's possible.
Running was the thing that finally made me kick cigarettes for good.

>>76297876
I was hoping it would make me finally kick them but it hasn't. I just miss it too much

first over 25 mile week in 6 months, crashed out last year and had to rebuild my life and habits. Rooning and night walking a collective 30 miles since March but this month I've had so much energy to roon. Gonna hit a race in octover too
>>76297816
I run marathons but I vape cannabis. Started around 23yo, I have noticed an impact definitely harder to push a sprint after a session, but also love the high/benefits to recovery/sex drive/stretching legs. Running high is fantastic, just control your smell. Nicotine don't have much exp with but think of it like this, you damage your lungs each time you partake so you may as well strengthen them. Which means your first couple months rooning might HURT because you are raping your baby lungs with smoke but then you'll rape them with roons and they will get stronger.
Good luck

>>76297816
it's beneficial

>https://www.youtube.com/watch?v=nNCq9LERDew
fresh Hull kino

US east coast and midwest bros, how are you handling this insane heat wave?

>running
>fat guy morning-walking on the other side of the road
>he starts mock-running
I hate it when people who can't run pull this to feel better about themselves

>>76298554
Some guy slowed down for me on the road as I was trying to cross nearing a red light and as I was crossing in front of his car, he pretended to try and run me over in front of his girl. Took it calmly and gave him a silent, "what the hell man?" look with my arms out as he shouted, "YOU'RE RUNNING LIKE AN ASSHOLE" during a 10K run. Unfortunately, you'll always deal with insecure people when they see you doing something good for yourself

>>76298041
I should disclose that I kicked cigarettes but started using nicotine pouches.

>>76298554
should've done a morbidly obese waddle in return

>>76298532
Run early or late, extra water, light breathable clothing, I avoided one route I normally run because I know it has no shade, slow down if needed, and try not to be a little bitch about it. It’s tough, but so for now I’ll take it over some of my winter runs where half my body is numb

Just had diarrhea again.
My fucking gut is so useless, so easily irritated.

On top of it it sucks at absorbing the nutrients.

At least it happens an hour after the running at homeß

Just went running for the first time in a few months, had to take a break from some technical difficulties and my left knee started feeling like it’s being stabbed by a needle. Still feels like that about half an hour later. What could this be?

hi guys.
I followed some anons advice here: 45 mins x 4 per week instead of 1hr x 3.
I ran slightly faster than before now.
what else could I further do to roon faster? does doing very long sets of squat help? I NEVER feel my quad, calf or hamstring burning while running. is tat normal?

what's the most recommended running watch? Garmin?

>>76298580
kek

>>76298742
do 45x3 and add speed intervals for the fourth workout, you can do 4x4s or repeat 800m or 400m

Autistic things you do while rooning?
>When no one's around on the trail, I'll turn my hands sideways for a sec as if I was holding a two-handed weapon like a pole-arm or battleaxe.
I feel a brief surge of energy when I do this, like I'm on my way to kill invaders.

>>76298762
i like my garmin, on my second one, also use their chest strap HRM, most accurate GPS from what i've seen

>>76298837
i just look for animals

>>76298837
>>76298906
I take photos of animals I see on my roons. I saw a turkey a couple of months ago. I usually just see deer, sometimes a snake or a turtle.

>>76299012
>I take photos of animals I see on my troons

>>76298837
>Autistic things you do while trooning

>>76298837
>Autistic things you do while rooning?
I imagine what it be like having a gf.

>>76298532
I rooned before sunrise, i hated it but a lot less than i woukd in the mid day heat

why does kilometers 1-3 always feel terrible?

I feel like people over complicate running faster, I started at 35min 5k 3 months ago and now I'm at 24min 5k, literally just get on a treadmill twice a week for 30 minutes and increase the speed by .2 each time until you can't then by .1, that's literally all you need

>>76299117
you're well on your way to breaking the world record

>>76299117
>troonmill

>>76299070
>I trooned before

>>76299078
Best for me, after 5 km the latest, my HR drifts hard and I cannot get it down again unless going much slower.

>>76299117
Pretty similar to what I do except I increase the incline by 0.5 degrees every 0.5 kmh.Then test my flat speed once a month

>>76296513
Shirt off, 3 inch shorts. Feeling great. This is the weather I love most to run in.

>>76299117
>running faster
>treadmill

>>76299274
Kek this. You're not "running" faster, the treadmill track is spinning faster, you're still moving the same speed, which is 0.0mph.. because you aren't running

>>76299012
If anyone cares, here's the picture of the turkey I found. He was a biggun.

threshold roon

>96 out
>try running
>call it after mile 2
Maybe later in the summer I'll be able to handle it better.

>>76299357
>threshold troon

My right calf has been hurting for over a month, what’s the deal? Is it my shoes?

>>76299436
Calf strain?

>>76299444
Maybe, I don’t really know what muscle strain feels like. It’s not going away though.

>>76299078
Do you warm up before running?

First trail (t)roon in a few months (flat stater) and almost ate shit twice. Gotta remember to watch you step.

>>76299666
Yeah that always throws me when I hit trails for the rare occasion, I have to slow way down or else I'd be on the ground lol

>>76299666
>666
>First trail troon in a few months and ate shit twice

I run 4.5 to 7 miles 3 or 4 times a week. I have a 10k race scheduled mid August so I downloaded the Hal Higdon app like I keep getting suggested and set up a race plan.
Today it made me run a 3 miles and I have two more 3 milers and my "long" run at the end of the week is a measley 4 miles.
Why TF is my "long run" shorter than my current short runs? All the people who keep recommending this app are retarded and dyel

I'm hitting the wall. I'm probably doing too much too soon but I'm getting fatigued much sooner, pace drops off a cliff, and so on. I'm only on Week 4 of my training program. I might have to check my ego at the door and accept I can't run more miles at this point.

I'm trying to lose weight while I'm training, so I should be eating more, but feeling frustrated, asocial troonposter and fellow /roon/ bros.

>>76300020
>fellow troon bros

seek help

>>76298616
Drink kombucha and/or sauerkraut. It's helped improve my mood and stabilize my gut.

>>76300020
Man up

>>76296583
... yeh i meant wat watch lol

>>76300070
wrist watch
pocket watch for running is a bit posh

>>76300053
Maybe but I've already cut out 4 weeks of the program so I've been running much more than I should.

Hello fellow trooners I see my local area is not the only one affected by this gay ass troon wave. The ants are going haywire with all the hrt in the air and fly up into my apartment to die buzzing around on the floor. I was taking a shit 5 minutes ago and one of them flew in the bathroom and died in front of me, I grabbed the little faggot with a piece of tp and flushed it down with my gay ass shit.
Anyway one of my knees has been cracking for a couple of weeks when I'm standing should I worry about it? I'll go troon in an hour.

I have been running a little better. Been grinding for a few months now. I can run a 5k in about 27:30.

You're not gonna believe this shit, but my pastor is an athletic freak of nature. This dude did wrestling in college. I don't think he ever did cross country or any organized running. He's 41 and he ran 3 miles in 19:12. This seems almost impossible to me. He's married and has six kids lmao.. that's like 9.5 mph the entire way... untrained

>>76300020
>hitting the wall
>on week 4
How much do you run? And what pace?

>>76300116
I went from 0 miles per week to about 20 miles per week. My pace is about 9:30 on short roons and 10:00 on long roons which have been 5.25, 6.25, 7.25.

And I've also been running in the heat and running a hilly park path so I haven't made it easy on myself.

>>76297135
>runrepeat
seconded
i love how they autistically test each shoe up to how much % of energy the midsole foam returns
im not even buying 99.9% of the shoes but just find it interesting to read their breakdowns

>>76300104
>wrestled in college
>untrained

>>76300123
>My pace is about 9:30 on short troons and 10:00 on long troons

>tfw unironically almost passed out to do what I did it as a warm up a couple of years ago before injury. Starting again as a fat and older guy sucks

>ran 10km in city event
>no music, just tunnel vision on woman's asses
>finished with PR 10 mins faster then expected
>mfw greatest PED is monkey brain

>>76300123
>I went from 0 miles per week to about 20 miles per week.
Its hard when you're staring out, you need to stay consistent and build up endurance.
>7 miles
Thats actually good if you're starting from 0.

You won't hit the wall right now, you have more to gain than to lose

>>76300144
The average wrestler doesn't run as a hobby, they join wrestling for a reason.

>>76300355
>they join wrestling for a reason
groping mens balls?

>>76297499
lol poorfag

>>76300344
>be consistent
I haven’t missed a run yet

>wont hit the wall
Sunday I was gonna run 7 miles again as a step back since I was feeling tired and crashed out after 4 miles. Today I did 4 as my training run and just barely eeked it out but more or less shuffled walked the last half mile.

I’m going to eat more before my runs but just feeling quite run down. I want to get back on track, I was feeling really good with each new milestone passed.

>>76300355
>you don't run in wrestling

roon bros. do running/jogging carry over to other sports? I would like to be good at cycling too

am i going to get a heart attack? how do i improve my heartrate
>zone2
clearly impossible

>>76300491
yes, your cardiovascular fitness obviously helps, but you will still need to go cycling for the more specific adaptation
>>76300509
Go slower. judging from the pace, you haven't been running for long, you're going to get injured if you keep this up. I know, it's hard on the ego to go slower than most women and elderly, but that's how it is for the first half year

>>76296393 (OP)
i'm very very new to running. my current process is shuffling my playlist, running for one song, walking for the next, and repeating it. is this a good strategy or would it be better to run until failure at a slow pace?

>>76300337
sooner or later, you're going to hit the wall when there's no women with asses anymore tho

>>76300708
>run until failure
running isn't bodybuilding, anything close to failure is a big no for at least half a year. Your body isn't used to running, and it's not your muscles that need to adapt, but your ligaments, which is way slower than muscles and fucked up ligaments take forever to heal. switching between running and walking is a good idea in the first month. also, run way slower than you think you should. If you got a heart rate monitor, don't go above 150, if not, run only so fast that you can still breathe through your nose. trust me, everyone runs too fast in the beginning, fucks something up after a week or two and than spam this thread with "lmao running enjoy your fucked up joints"

>>76300720
>running isn't bodybuilding, anything close to failure is a big no for at least half a year
didn't know this desu so thank you
>also, run way slower than you think you should
what % effort should i shoot for? i feel like i'm going 60% during the 2-5 minute intervals
>trust me, everyone runs too fast in the beginning, fucks something up after a week or two and than spam this thread with "lmao running enjoy your fucked up joints"
i learned my lesson over the years. feet landing in front of me, heel strike, running in vans, sprinting until my vision goes black, etc. now i land on my forefeet with my weight below me, breathe through my nose + exhale through mouth 2x, and lean forward to speed up. no shin splints so far, just soreness in calves

>>76300740
>what % effort should i shoot for? i feel like i'm going 60% during the 2-5 minute intervals
that should be around the maximun that you can run while only breathing through your nose, so yes
>no shin splints so far, just soreness in calves
that's good. i mean, even with perfect form, shit will hurt from time to time, no matter if you're a beginner or a pro pushing sub 2:10 marathons. that's just part of running, or literally any other athletic endeavor really
oh and one additional tip if you're not doing it already, STRETCH nigga.

>you have to run in a delicately prepared artisanal zone 2, running on freshly powdered snow or you're not going to improve as a rooner and you will definitely get hurt
holy shit you pretentious fucking asshole. i miss the tranny poster.

>>76299436
what have you done for the last month? just sat around like a limp dick hoping it would magically heal. you should have been actively looking to sort it on day 1

>>76300771
>>you have to troon in a delicately prepared artisanal zone 2, running on freshly powdered snow or you're not going to improve as a trooner and you will definitely get hurt

>>76300720
You shouldn't run until failure ever. You shouldn't even get close. Unless by failure you mean failure to sustain a desired pace.

I am new to long distance running, but not new to running. I.e, I've played soccer and done weights, but I've recently started hiking a lot and threadmill roons when I can't hike or room outdoors.

Recently did a 14 min 3k and was pretty proud of myself

But my right foot chafes something fierce on the left side on my arch, and I have no idea how to prevent it. Anyone got any tips?

>>76300810
>he doesn't bonk 4x per week
ngmi sorry

>>76300812
dunno maybe you have a bad shoe? Almost everyone has slightly different sized feet, so maybe your right foot is not sitting as intended on the arch support or the midfoot part of the upper. If you're not doing it yet, heel lock lacing allows you to loosen parts of the lacing without having the heel slip.

>>76300814
>he can't continue running after bonking
ngmi sorry

>got overtaken by a fattie on a mobility scooter

I know, I was long rooning and they are a fat fuck who can't walk, but it still felt bad

>>76300491
>troon bros

>>76300771
>to improve as a trooner and you will definitely get hurt

>>76299316
nice looking turkey

>>76300812
>I've recently started hiking a lot and treadmill troons when I can't hike or troon outdoors.

>>76300825
>I was trooning, but it still felt bad

>>76300825
I hate it when I run and some dude who rushes somewhere walks right past me.
Like his walk is faster than my run, but the run is a different motion and i do it for that alone

>>76296530
Deplorable.

'sup my roonas, still alive albeit a lot fatter. Life takes priority over rooning, it was my mistake thinking troonmills would work for me but they fucking suck. Still doing daily 5Ks, at least it helped keep me from spiraling upwards.

>>76300812
Probably bad shoes or compounded wear on your feet. I'm getting older, I have an appointment to finally get rid of my foot calluses. What's your sock situation? I always had the worst rashes using cheaper socks until I phased them out.

easy run today. proper easy. usually I replace easy runs with cycling or other cross training. but gotta throw a few easy runs in the odd time to keep you honest.

>>76300818
Would wrapping the chafing part in tape work?

>>76300932
Cheap as they come, I've never really thought about using anything other than my cheap ass tennis socks, I'll look into it

>>76300937
yeah. zinc oxide cream works for me

>>76300939
you can get cheap ass running socks. the chunky cotton socks are terrible for running. you want the thin breathable material

>>76300939
I got Adidas Climacool socks from an outlet, was 13 USD for 6 pairs to replace my aging Aeroready and Nike Dri-FIT pairs. They're cheap, breathable, and come in black or white and sometimes grey. Outlets and online are nice places to check when you eventually need new pairs of socks and sometimes shoes when it's time. The main point of these socks are that they're not stuffy generic everyday socks like >>76300944 said.

>>76300860
guy may have been a professional racewalker

>>76300714
its legitimately sad that as you get faster, the chicks asses also get smaller

>>76298742
keep same pace, run relaxed, increase milage, report back in 1 month

>>76300952
>>76300944
I just bought the uniqlo weird half length socks with the rubber bits on em. The top is sort of a mesh, very breathable. Don't know what the fuck the rubber is supposed to do but it's not a problem when running.

>>76299316
nice

>>76300509
ur heartrate will drop fast af if ur new to running. try to run around ~6:30 in the beginning, report back in a month. also 9k is a lot if ur new

I'm new to running (just achieved 5k a few weeks ago) and the way you guys talk about heart rate has me worried.
My last 5k for example: pace of 9:42/mi, average HR 150, 50/50 between zones 3/4 (based off max hr).
I'm not fat and there are hills where I run.
Am I going to die or is this fine? I feel fine.

>>76301188
1)I assume you were using a watch HR monitor. Those are just directionally accurate. 2) zone 2 is not a hard fast rule. Zone 3 is not gonna kill all your gains. If you find you could have a conversation while running that’s essentially zone 2. 3)hills are tougher and spike heart rate. It’s good to have that mixed into your runs.

>>76301188
HR 150 isn't that high, I run for 2+ hours with a heart rate in the low 150s. Anyways, saying you "just achieved 5k" is a strange statement. Like you just tried it for the first time, or you just finally are able to go that far, like you can't possibly go any further yet? It's strange, because every single human being on the planet aside from physically disabled should be able to move 5 kilometers right now. If you weren't able to run 5k before now that just means you are trying to run too fast for your ability and gassing yourself before you finish. Everyone can go 5k, just move slower. I ran a 10k my very first week running

>>76301313
Thanks, makes sense.
>>76301456
I suppose I should have said "ran 5k for the first time", but I disagree with your statement unless you have a very broad definition of "physically disabled" or count walking, which would be odd given the subject of this thread.

I hate but sometimes at the gym I feel like running on the treadmills, even though it's piss easy and doesn't feel like running outside.
What kind of programs I can do on these to make it more interesting? Running straight up for an hour or even half of that is a pain in the ass.

>>76301188
150 feels good to me

I feel like fucking passing out when my bpm reaches 186. i'm 27 male asian 65kg. I wonder if that's normal.

I can't run below 140bpm. it never goes under even if I just jog slowly. it soon reaches 140-ish and only higher as time goes

Do you guys use the Karvonen formula for figuring proper zone 1/2/3/4/5 heart rates or do you just use the usual 120-134 or whatever it is for zone 2?

I just learned about karvonen a few days ago, according to that (with my heart rate of 60ish resting + my age, 28) my zone 2 is really like 139-151 or something. Sounds a bit high to be right. But that range does feel good to me. Not as easy as the runs I keep my HR around 136, but still bretty good.

The original "studies" that muh zone 2 was based on only had 3 zones iirc. Zone 2 is much higher than most people think.

My headphones smell like shit

>>76302341
zone 2 is based on the thousands off elite athletes who have trained this way and continue to train this way because it works.

>>76302441
The headphones go in your ears not your nostrils.

>>76302477
you're not an elite athlete

>>76302586
After a sweaty run they reek

>>76302604
maybe I am
not that it's relevant. any fatso beginner should be running easy too. in fact it would be more important.

>>76302477
Yeah m8, it's the zone 2 runs that have made them elite athletes, not the daily hard training sessions and mountains of peds

>>76300844
>>76301031
thanks

>>76296899
Heart rate differs wildly between individuals, so it might just be higher for you naturally.

But also, train for longer distance with a lower pace. You don't need to push yourself to go fast for the long run, push yourself to go slow. It should still be running (and not walking), but stick to it. It might feel unnatural, as you said, but it's kinda the only thing that works so get used to it. It will stop feeling unnatural if you consistently try for a few weeks. Run 3x a week if you can.

>Got a blister in a weird spot (side of my arch) last Tuesday
>Eased off running (only ~30km since then)
>The blister won't go away
>It even looks bigger now
Fuck my life. I knew I shouldn't have bought shoes online.

im considering buying a new pair of shows, dunno what to choose between these 2 adidas
questar
response super

both cost the same

mizuno neo vistas are on a pretty good sale right now

what's everyone's opinion on wearing running shoes all day everyday? looking for all-round daily shoes i can go anywhere with

>Half a year into running

>hit a plateau now, cannot go below 24 minutes for 5 k

Running 4:30 for even 2km is very hard, Z4 HR towards the end.

>>76303282
your feet will stink if you wear the shoes you use for running the entire day

>>76303290
thats an interesting perspective lol, never thought of that
honestly my feet dont sweat much at all so it isnt a concern. running with a black shirt on is a different story thoughbeit

is /roon/ing social? what type of people do you meet at run clubs

>>76303320
>is trooning social

>>76303320
It is! Every time I go out I cross an 80~ year old man running and we say good morning to each other.
Our relationship deepened recently instead of saying good morning he made a quick hand wave to say hi. I might go for a high five next time.

>>76303320
I've never been to a run club. I don't really want to join a run club. I think I'll stick to being alone.

I’m trooning in 170-180bpm zone. I was doing the same last year. My troons have gotten a little better this week but I haven’t been running hills or in 80-90 degree weather so that helps. A nice breeze and low humidity is the best. I hope I can lose some weight, my body is sore and my spirit is weak.

>friend started running
>first 5k in 24min
>haha that was fun anon I think I'll go for 21min next week
fuck fit people

How many treadmill miles = one real mile?

How much of nothing do I need to get something?

>>76303979
0, treadmill isn't really running just like a concept2 rower isn't actually rowing a boat. Can it train similar mechanics? Sure, but you're still not running real miles, in fact you haven't moved one inch, you've just bounced up and down in place

How many ropes skipped = one real mile?

Ran my first 10k today. It was raining outside so I did it on the elliptical

I read 1000 burpees = one mile

>>76303395
My boss invited me to hers but I'm kinda slow after a decade off from running and she's kind of a cunt so I've passed. It's enough for me to run with my dog.

How do I accurately measure VO2 Max? And how to increase it? I’ve only improved 3.5 in a month on my Apple Watch

>>76304106
nice grats
probably even harder on an elliptical than on the road desu
I'd say that 10k is more like 15k actually
so double grats

Oh so ellipticals count but not treadmills? Ok bud

>>76303059
its the perfect time to get depressed, stop running at all and start to eat and drink heavily

>>76304341
Yes, the harder thing counts but not the easier

>>76303320
Imagine life in this country with those demographics..

>>76297392
Sunscreen is for faggots

>>76303320
I fucking hate other runners. I fucking hate other people on the road. Get the fuck out of the way.

>>76304308
>accurately measure VO2 Max
literally the only way is with a lab test. your watch is using vdot or some variant of

>>76303020
>wildly
what span is that?

>Run 3x a week if you can.
all so tiresome.
I'm already lifting 3x a week
Also what would you suggest to focus on, cadence and posture, just longer roons, or lower heart rate ?

>running norwegian 4x4 protocol
>in final interval get bad chest pain
happens every time recently is this a normal response to pushing myself or should I stop rooning

I'm thinking of doing 500 bodyweight squats, constant tension style.

so those 500 cardio squat = how many miles of running? I'm pretty sure it burns your quad even more than sprinting. in fact. I dare say it's more effective cardio than running itself.

>>76304816
>>Run 3x a week if you can.
>all so tiresome.
>I'm already lifting 3x a week
What a little bitch.

>>76305192
>He took the vaccine

>>76305259
what you expect me to exercise on the weekends too instead of living a normal life?
what kind of nerd does that

>>76303979
One real mile = One treadmill mile + (1.1 * incline)
>t. made it up but sounds about right

Almost threw up for the first time at the very end of a morning 5K, but nothing came out since all I had in my stomach was a pickle and some Gatorade lol
Despite the heat I was able to get my average time (30:22)

>>76305345
It's kind of funny when people still talk about the vaccine after so long. It was all doom and gloom until ~70% of the world population took it, and nothing happened

>>76305373
morning run evening weights 7 times per week babe

>>76305373
Coach Bennett says in his "It's Ok 5K" run that's it okay to be a nerd because that means you have passion

Gonna finish on 100k this month. I know it's not incredible but it was honest work. One more run to go lads!

>>76297374
she wanted you to fuck her retard

>>76303282
you'd want to get shoes that aren't too overly soft for all day wear- you'd bottom out the shoes by the end of the day which isnt good for you or the shoe

im gonna keep rooning on the 'mill and no one is gonna be able to stop me

>>76306248
>im gonna keep trooning and no one is gonna be able to stop me

It's over 97°F during the day, a cool 72° at night did these at 11pm yesterday might go out again tonight
If you haven't night/roon/ed (kek Nightroon) just remember that you are the fastest and most dangerous person out there Anon. You are safer than you think, being able to roon puts you in a class of your own. At least in America

>>76306473
>being able to troon puts you in a class of your own. At least in America

>get sprinting start blocks
>get track spikes
>go to track to larp as sprinter
>warm up for 10 minutes with karaokees, A-skips, strides, bounds, marching etc.
>second 30m sprint pull something in my back
>total pain and loss of mobility for past 2 days
just go on without me

>checking out
>cashier doing her job
>stare at her for a moment
>ohshitthey'relookingatme.bodymovement

The only reason I'd join a running club is for the possibility of getting some poon

>>76306517
unc you should of known better than to try and go all out as a senior citizen

>https://www.youtube.com/watch?v=kZNHaUtLCnA
We are live. I hope you niggas are watching

>>76306517
Always happens on your first sprint.

You can't prehab it. Lifting won't prepare you. Warm ups don't help.
Just accept you're gonna get burned on your first springt, it's part of the experience.

>>76306615
Angloid whore.

>>76306537
worked for me

>>76306615
we wuz kingz an shiii

>>76306615
virtue signaling shit show

>>76306615
>post 3

inb4 the women pacers ruin it

why are there male pacers?

>>76306790
patriarchy

Not even close

What went wrong?

>>76306777
>>76306790
>13 pacers
dude...

some pacers got like 50m ahead just to show her. Funny

>>76306615
is this like thor breaking dl record outside of a comp?

threadly reminder that this male med student literally just went out one morning and did this by himself on a dirt track in his grandma's slippers

Has a woman never broken a 4 minute mile?

>>76306619
yeah I think I fucked up cause I went 100% effort
gotta learn to just sprint like 80%
also going from the crouched block start to all out sprint might not have been the best thing, have been dealing with herniated disc issues since 2019
gay
regular running doesn't seem to give me any issues though

>>76306922
>https://www.youtube.com/watch?v=Uy4E23Ik1VA
female runners are simply not built for the mile. all olympians btw. yes I'm being facetious

I get bored when I run so I end up running at usual/full and not getting any better.

Wat do ?

>>76306968
run slower and practice your times tables in your head.
You'll get better at rooning and math

>>76306974
>practice your times tables in your head.
Oh wow you really don't want me to run.

>>76296899
2 x a week for 2 months
> 4 weeks a month x 2 months = 8
> 8 weeks x 2 runs = 16

You think you're going to get better in just 16 runs?

You probably won't notice a real improvement in HR for atleast a year.
What you will notce is that you can push yourself to go for further distances and run for longer durrations.

Personally been running 3-4 times a week for about 1.5 years, starting around 12km a week and now close to 30k.
My training pace while my HR is below 150 is around 7-9 min/km based on the day, which is barely faster than I walk.

I started at a 35 min 5k, 1:17 10k and couldn't go further than that.
Now I can do roughly: 25 min 5k, 55 min 10k and 2:10 half.

These numbers aren't impressive but are realistic.
Sure I could push harder but I don't, since I'm not trying to win a race and don't want to promote injury.

Trust the process and just keep going slow. You'll make progress even if it's doesn't seem like it in your training sessions.

>>76307014
I went from 5km a week to 50km a week (in one week) my zone 2 pace went from 7:30min/km to 5:30min/km and HR went down from 145 bpm in the first example to 135 bpm in the second
more is better in some cases

>>76304816
> I can't make any improvements in my running
> I'm also not willing to put in the time and effort required to make improvements
> I don't have a penis
bro.

just do a 20-25 min slow run every other day and one 1hr run a week if you can.

>>76307032
you jumped from 5k/week to 50k/week over the span of a single week?
how long have you been doing 50k/week?

>>76307059
You're implying, i never wrote any of that. also I don't mind running for 1h by now, just today it was about 10k while last month when i started I barely could run for 1k whiteout pause. Keep in mind I also walk 1h daily besides running.

The ISSUE is I don't want to run in an anaerobic range, because my goal is burning fat which apparently happens efficiently only in a low HR zone.

>>76307014
ty. Ye i guess increasing volume and having lots of patience will inevitably slower down my bpm

>wah i can only run or lift 3x/week
Should have played sports, nerd

like you do in middle school, kid?

>>76307083
If your goal is fat burn then stop running in an anaerobic range.
Just go slow, your metric for measurement of your run should be TIME not DISTANCE.
Distance is a form of measuring improvements, much like weight in weight lifting. But realistically, just like weight lifting, your workout session should stay relatively consistent and at a targeted effor (slow for your running and in your hr range)

should I run 10k fast or 20k slow today?

>>76307191
What a dumb fucking question to ask without providing any other context. Are you retarded, or simply pretending to be retarded for shits and giggles?

>>76307066
I did it for 2 weeks and then dropped back to 30km per week cause of feeling tired
not working atm and was already in good shape, been keeping active in various ways for the past decade or more
yeah I was going from just 1 30 zone 2 run per week to running every day, always keeping heart rate low and effort minimal
probably not the safest way to do things but I would just go run if I felt fresh and up for it
my resting hr also dropped considerably in that time
it went from ~65 to ~45

>>76307218
I clearly have two choices and I want someone to pick. Are you a spastic or just pretending to be for shits and giggles?

>>76307288
>I am a woman and can't make a decision for myself

>>76306615
Does anyone actually believe that all of these fucking Kenyan niggers are natty?

>Oh no bro, they totally just have superior BLACK BVLL genetics
>It's all about training in secluded mountain camps where you come out mysteriously looking completely different
>PED testing is done at the national level, and there's definitely no corruption there
>International sporting bodies definitely don't have an (((agenda))) to push with niggers winning every race
>Bolt? Oh yeah, he was the nattiest of natties. Just ignore the fact that he retired immediately after one of his teammates got caught for doping

>>76305886
>that means you have passion
I just fucking hate myself and running makes me forget for about an hour.

>>76305998
>Woman that has given birth maybe 10 months ago and is walking besides me means she wants to have sex
This is your brain on porn.

>>76307264
why does he get so much hate on here?

>>76296513
I went running this morning as I do most mornings but it was sticky and humid and muggy and foggy and hot a fuck and awful and the moisture and friction seemed to have caused a rash. I noticed chafing near the end of my run and when I got home to shower, it stung a little as I washed my nethers with soap.
I just run in tennis shoes and a pair of joggers. I'm not "new" to running but I just never bothered with the gear.
What can I wear to prevent this unpleasant bullshit from happening again?

>>76307633
>joggers
sweatpants? don't they get soaked and heavy or something?

I just went to uniqlo and bought a bunch of their dry tech or whatever they are called sport shorts and tshirts. Also some thin breathable socks and even the weird slippery polyester underpants.

For normal clothes I despise these materials, but with running you just sweat so much continuously that the plastic stuff reallly helps keep you relatively dry and cool and there's less friction.

Has anyone here ever done two maratroons six weeks apart? What did you do in the first couple of weeks after the first one in order to recover enough for the second? A friend convinced me to roon two with him.

>>76307014
depends on age, but a male in their 20s should be able to achieve much more this in 1.5 years

>>76307633
I get rayon boxer briefs
you could also wear compression shorts
don't waste time on anti-chafe creams or sticks, just get the compression shorts (I wear rayon cause I don't want the polyester on my nuts)

I’m coming up on a year of running 5ks and started running 10ks recently. When do my legs stop hurting?

>>76307794
when you stop running

Got a break in the rain. Able to get my roon

>>76307615
white fragility

>>76307615
jealousy

Testing out this HM course that I'm gonna be pacing in a few weeks. Not bad, bit hilly though.

>>76303282
Why do running shoes have the gayest fucking colors? Just give me solid black holy shit.

>>76297374
lol get walked mogged faggot

>>76307723
>A friend convinced me to troon with him.

>>76307835
>Able to get my troon

If the >troon poster isn't a bot I'm impressed by his dedication.

>>76307920
>>76307923
you're trying too hard

>>76307928
it will take years of dedication and mental illness to reach drink water buddeh's level

>>76307674
Maybe they're special joggers, idfk. All I know is that usually, I run in joggers and sweat hasn't been an issue before so maybe they're dry tech. They're not cotton, or at least they don't seem like it at any rate. They might be the plastic stuff you're talking about but today, man… we just had a rainstorm an hour before my run, the extreme heat caused such quick evaporation that by late morning, everything was bone dry do maybe that evaporation caused my crotchrot or something, idk. The weirdest thing was that as I was taking my shit off to get in the shower, there was a distinct smell of whey, which was really weird. I even took the joggers from the hamper to give them a sniff but they just smelled of detergent and fresh sweat.
>>76307739
>compression shorts
Yeah, maybe I'll have to do that
I think the joggers might be rayon or polyester, I'm really not sure. I don't wear a shirt when jogging in the summer cuz no matter the material, my nips chafe. I hope this shit isn't happening with my legs now, too, cuz I can't go running naked no matter how much I'd like to

the ultrasound didn't find a hernia
maybe I should have run even harder... I didn't re-flare the injury, fucking hell what a waste of an incredibly awkward experience
and it still hurts when I run, just not as bad

>>76307615
been coming to these threads for months
haven't seen any hate towards kipchoge

>>76307735
> mid/late 20s
> x-smoker
> not consistent
I acchieve what I acchieve.
I'm not looking for absolute peak performance, I'm looking to get reasonable quality of life improvements.
I'm sure others have their own goals.

>>76307794
If your legs hurt you should probably be taking more days off and slowing down.
Also do some strength training 1-2 times a week

>>76307948
>the ultrasound didn't find a hernia
No shit retard that's for pregnant women good god just go stretch and do more zone 2 wtf

>couldn't hold elite male 5k pace for 1 mile
>women "pacers" pulled out at 800m
>male pacers looked like they were jogging
congrats nike you made women look like shit lol

>>76307963
I’ve slowed down. I used to train legs but I hurt one, kept running though. Ironically strength training would probably help it.

>>76308029
Yeah for sure, I used to get knee pain.
I've started to do slow and heavy leg press for 1 set till failure (aim for 15-20 reps) and same for hamstring curl once a week not on roon days. No more leg pain.
Is this a good way to workout? fuck if I care, it works for me.

>>76308020
Why not just do it on a treadmill?

>>76308058
Too hard.

>>76308053
>troon days.
>Is this a good way to workout? fuck if I care, it works for me.

>>76308058
this tbqh. since it's illegal anyway make it downhill in a straight line and even let her dope

did my roon, was raining out a bit too
some groin pain toward the end, but manageable, I just extra tightened up my core and it mostly went away
saw 1 heron fly overhead and 5 rabbits, 1 adult and 4 cute lil buns

>>76308277
>did my troon
>some groin pain toward the end, but manageable

Anyone do cold plunge or massage therapy to recover from roons?

>>76306615
KWABOTY

>>76308731
>Anyone do cold plunge or massage therapy to recover from troons?

>>76307615
people hate him?
kipchoge is incredibly based and an icon of his sport

i want to go on a run so bad but my calves hurt from my run 2 days ago its over

tendon and achilles strains are the worst fr

Haven't had this pain since wearing worn-down boat shoes a year or two ago.
How can you recover this without resorting to limping everywhere/feigning disability?
Pain is felt on every step on one foot

>finished 100k ultra
>was forced to walk a lot of it
>barely finished on time
>ate a lot of gels and a lot of food on food points
>shat in the woods 2 times
>some rocky roads just felt like torture to my feet
>blisters went hard past 40km, unlike last year at 20km
I'm doing it, but doing it poorly.
Training was 40-50 km a week, condensed into 4 trail runs.
It feels really time consuming to actually get good. I want to run an ultra without humongous suffering, but it seems like I have to run 7+ hours a week and that becomes way too much time.
My longest runs were 20 km trail. Apparently for 100k I have to do more.

How do you guys do it ? The time constraint just seems too much. I don't come home extremely beaten up after training, but it still takes me time to switch to work mode.

Running 10ks for fun seems a lot more useful than ultra training.

>>76309157
Heavy isometrics for 30-45 seconds. 3-5 sets. 2-3 times a week. Will strengthen your tendons over time 3+ months

>>76309322
>finished 100k ultra
>was forced to walk a lot of it
uhh?

AmI right in assuming that if I'm feeling heel and achilles pain that something about my stride is fucked up? What can I do to address this?

I don't feel like working up slowly. What if I just use pre-workout to force my heart to work harder with less run time?

>>76309322
lmao i just started running and I don't even intend to go for a marathon, let alone an ultra.

I kind of have a weird thing about peeing, let alone shitting during any activity though. I prefer running without water too, so basically I run less than an hour. I guess i can also see myself running 20k and maybe bringing a box of apple juice or something, but really anything more than that seems like it isn't worth it to me outside of a sort of bucket list thing you do once.

I guess you figured out this didn't really work. You can decide to work on what went wrong or decide to go for shorter distances as you say. I don't think it's unreasonable to just focus on 10ks. I think it can be very interesting as well because you can go much faster but you still have to pace yourself to not run out of gas early. And it probably doesn't fuck your body up as much. Like fuck that whole losing toenails bs.

>>76309889
I think maybe you're overstriding and landing on the heels? Shorter stride length,higher cadence, lean forward.

how do i fix my stats? samsung health tells me i´m doing something wrong.

>>76309981
lmao fucking samsung chinks ripping off garmins interface

i dunno just take more steps put energy into going forward not up and pls return my bicycle

>>76309981
> in the top left press the back arrow
> in the top again you should see the 3 bars burger menu, press that
> scroll toward the bottom, press settings
> click on "language & units"
> select english
fixed

>>76309927
Toenails are a shoe issue. Get good shoes = no lost nails.
But blisters have a lot to do with foot conditioning/genetics. And for me 2 hour runs are not enough.
Some people are blessed are get them very rarely. Meanwhile for me even with training - above 5 hours run/walk and I get them.

I am unathletic, have always known that since school time.
Try harded this half year, but barely made any progress besides now being able to run 10 km without pause.
My aerobic system is absolute crap, cannot do zone 2 training, which would be simply walking. It's still the same even after half a year, the moment I do running motion, my heart rate jumps up and drifts the longer I run.

On a side note, how much impact do better shoes have on your running when your speed is around 4 to 6 km/h?

>>76310380
That all sounds relatively normal, running isn't like weight lifting where it's easy to just progressively overload every week
It takes a LONG time, the fact you run 10k without stop is better than most people.
Don't spend more than $150US on shoes at that speed
> Heart rate jumps up and drifts the longer you run
the heart does what the heart wants, you should be noticing an HR increase of about 2bpm every 5-10 mins at steady zone 2 (you need to slow down the longer you run)
this is all very frusturating but it is also very normal, consistency is the only way to progress

>>76310380
Fuck, didn't mean km/h, still not used to the metric of min/km or min/miles.

I meant 4-6 minutes/km ofc.

>>76310424
over 5k between my worn out pair of asics and brand new nike pegasus i think the difference at max effort comes out to less than 20-30 seconds, which is roughly 1.5% eg indistinguishable unless you're racing or trying out for a team

>>76310380
Honestly it took me around that much and more to get to zone 2 and I still fuck it up with ease.
It is a process and you are closer to it, having ran 10k.

Ran almost the same as yesterday

my tiktok is filled with fat zoomers who are afraid of 'runners face,' where did this come from? 'Runners face' is simply not being a fatass.