>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: >>76296393

>>76310761 (OP)
>Troon Running General

how do i get good at this shit

>>76310761 (OP)
good OP image

>roooon
>improve
>get adductor pain
>do 2 different adductor stretches after roon
>fixes it
>improve
>piriformis pain
>add new stretch, again

>>76310761 (OP)
I had some knee pain a few weeks ago, and my fysio told me one of my LCLs is looser that the other. Even with improved form, my knee hurts after runs. Am I fucked? Apparently I can work on the knee pain, but I'm worried about my ability to live, run and move pain free in the future if I continue running. What do?

>>76311422
>troooon
>get pain
>do 2 different adductor stretches after troon

You all know what time it is
Going for an easy 10k feels good bros

>>76311436
just do kneesovertoesguy's stuff

>>76311469
>ashamed of tattoos
Pottery

Helps me sleep

>>76311491
What specifically? Does he have a knee recovery routine?

>>76311469
did you shave your legs as a ''goof'' at one point?

>>76311644
pretty much just start by walking backwards, I like the curved treadmill at the gym for that, least resistance
then eventually getting into backward sled drags with a bit of weight, belt around waist strapped to sled
then you start doing split squats, start with easiest mode
just look into it dude, takes like 30 mins to 1 hour of research and you can begin healing your knee issues

half maratroon

I have no goals.

>>76311469
runners always shitting

why are zoomers so afraid of 'runners face?'

ran, south this time
I can see on the pace and cadence charts where I had to climb the hills and do the twisty parts of the trail. Didn't hit zone 5 even once this time, but my vo2 max is still 49 according to my watch
I saw 1 heron, lots of geese, and 4 rabbits, one was a cute little bun, I gave it a thumbs up and some lady riding toward me on a bicycle looked at me weird

has anyone tried vaseline to prevent chafing? does it work? every time I run more than 20km I get awful chafes

>>76312561
I chafe no matter what unless I wear compression shorts
that's what all the pros rep anyway

>finish program
>run for 30m straight
>pushed myself slightly but otherwise felt pretty easy
>has felt like an absolute slog since

what gives

>>76312844
you got complacent, lazy, soft, weak.

>>76311436
>I had some knee pain a few weeks ago, and my fysio told me one of my LCLs is looser that the other. Even with improved form, my knee hurts after troons. Am I fucked? Apparently I can work on the knee pain, but I'm worried about my ability to live, troon and move pain free in the future if I continue trooning. What do?

>>76312844
you achieved what you were working for so your motivation is gone

>>76312873
You're doing it wrong

>>76311732
Thanks, I'll check it out. Do you think the online coaching they offer is worth it? Or should I just get the book and follow that first?

Can't run further than 5 miles. I'm gonna try on Sunday even if I have to talk a walk break but my legs are gone. I shouldn't have pushed it so soon.

I'm not sure if I should drop training miles and attempt a long run on weekend or just run 3 miles everyday and accept I'm probably not gonna make my marathon.

>>76313294
What is your current mileage? Are you adding 10% mileage every week? When is the marathon?

>>76313358
I went from just walking to 15-20 miles a week including hilly courses and hot weather but my powers have been fading. Yeah, dumb, I know but it was working until it wasn’t. I tried dropping to a more sustainable schedule this week and I still just feel like shit and I hate it. I’m debating on taking a full week off and see how I feel. Marathon is in 16 weeks.

>>76313394
>I went from just walking to 15-20 miles a week
>Marathon is in 16 weeks

>>76313449
I did a half with half the prep time but yeah not ideal. If I could rest and get my legs back I’m confident I could do it. We’ll see.

Yo you niggas could have told me about getting mogged by men with fucking child strollers at parkruns. Is it not as hard as it seems?

lmao this dude getting mogged by niggas pushing strollers
get fucked slowbro

>>76310761 (OP)
Running is so stupid

>>76313502
Yeah I've seen parents with strollers finish like 17 minute 5ks it must be exhilarating to be that baby
Running is fucking stupid though idk why I'm posting here you should all kys, homos

5K in 90F/32C - 32:00
5K in 60F/15.5C - 29:09
Crazy how the weather really effects it that much

>>76313708
It really shouldn't ur just not fit

>>76313711
This was literally within the last week tho

>>76311560
I think he's hiding his identity anon

>>76313497
You learn to adjust your stride and run with one or no arms pumping

>>76313502
I ran under 21 mins so it wasn't that slow

>>76313740
I didn't even think of the arms. I can also imagine it can kinda work like one of those old people strollers in a way and support you.

>>76310761 (OP)
Why is it so much easier to run outside compared to on a treadmill? Is it just because of changing scenery?

>>76313497
Depends on the course. There's definitely always a penalty but it's surprisingly small on flat tarmac with no sharp turns - once you get going, the rolling resistance on a proper running buggy is pretty small. Anything hilly and you just die on the climbs, though, and while the descents are fun you lose more time on net. My local turns in to a bog in winter and I still see some mad guys pushing buggies through it somehow.

>>76313502
Stroll Strolla is always going to be faster than you so long Stroll Strolla keeps up his routine.
Its even worse if its the second kid, which means Stroll Strolla is already in good shape and has good pace

>>76313910
Terrain, wind in your hair, etc
Gravel, dirt and grass feels nicer to jog on that a treadmill.

>>76313171
Bump

https://slate.com/technology/2025/06/faith-kipyegon-four-minute-mile-woman-nike-science.html

Weekend long (t)roon. Humid but got some clouds and some wind in the later portions.

>>76313171
no everything you need to know is available for free, just takes some sifting through videos
the programming is intuitive enough, just add some of those things to a gym day and scale up
for example with the split squat; you start with front foot very elevated, then eventually move to adding weights after removing the elevation

>>76314395
Solid roon

I was doing interval session.
On the final lap I farted so hard I accidentally shat myself a little bit.
Luckily it was already getting dark and no one was around.

>>76314851
not true i was there and witnessed it all brother

I was out rooning in the evening today and saw some fat retard shit himself while doing intervals lmao

>>76313910
Call me retarded but for me it’s because i dont have to run in a perfectly straight line

They finished a new bike/running trail near by me recently, I haven't tried it yet. But I went to look at it on Google Maps and it's apparently gravel, not paved...
Now idk if I want to try it

>adizero evo shoes
>for this pace
Kwab of the season?

I was doing intervals today and some fat retard saw me shit myself

>>76315190
gravel > paved
better on your joints

I've just tried rooning, as lately I don't really get any cardio in.
Never really ran outside team sports, so tell me what would be a good easing-in schedule (I will try to torture myself with this boring china dick ass sport, just to challenge my mental, cause judging from the feeling whilst running I'm a faggot tier atm).
Stats:
81kg, 180cm
1st roon: 3.42 km, 16:28 (almost non-stop, just two little breaks at crossings)

>>76315257
Yeah but it seems like the stones are kind of large. I think they have plans to pave this eventually, maybe it's just not done yet. Maybe it's been paved since this street view was taken. I guess I'll give it a try... it's like 3.5 miles from here to the other end, so 7 mi out/back, I probably won't do the full distance though

im getting back into it after having a long running break (i ran occasionally but not as consistent as before). now im at the point where i can comfortably run a 5k again but at a pretty slow pace (~6min/km) compared to before.
what would be the smartest way to improve? i wouldnt mind going for more distance but im not sure this is the best base to go further from. ive heard that zone 2 training is the way to go, is that a meme or viable option?

>>76315221
Tetas, vagabunda.

>>76315377
I wouldn't worry about zone 2 at this point, you should keep going until you can do 10km and then start working on the speed imo

>>76315378
Va se foder.

>>76313910
can't really push off a treadmill

>>76313774
I've only found it supporting on inclines, but not much. It's not like leaning on a treadmill. Downhill, though, it'll take you with it, like those sprinting bungee cord trainers.
I wish they still made triple seaters :(

Thoughts on Honolulu marathon?
Still trying to find something in November/December.
>t.European tourist

>>76315474
It's cool. Lots of japs though

>>76315479
I love the Japanese. I love Japanese culture. It will be an honor.

>>76315452
Sua puta degenerada, posta suas tetas. Cadela.

>>76315221
passa o @ dessa piranha

>>76315266
>I've just tried rooning
>so tell me what would be a good easing-in schedule (I will try to torture myself with this boring china dick ass, cause judging from the feeling I'm a faggot)

>>76315274
Ok, I went out on the new trail. Turns out it is paved now... apparently it might have just been paved last week or something, since there were signs saying it was closed and everything looked fresh. There were other runners and cyclists on it, so I went anyway. It was awful though... no shade, and a very sunny day, so I ran out of energy pretty quick. As soon as I stopped, I started pouring out sweat. This trail might be for only cool cloudy days.
I saw 5 rabbits though, one was a tiny lil bun about the size of my fist.

Sunday long run, done [x]

any barefooters here? I'm curious to here anyone's account of hoofing it hobbit style

8 miles in 1h15 ~9min 25s/mile yesterday. Had a huge runners high at the end. It was a better high than any days I've drank alcohol.

>>76310761 (OP)
How do you run without immediately getting stressed out and pissed off and then thinking about suicide for hours afterwards?

>>76315997
>stressed out and pissed off
I usually just get sad.
>Suicide
I enjoy the pain and suffering too much. Makes me feel like a tragic hero.

>chink lined running shorts $10
>name brand ones $40
What the fuck is going on

>>76315708
nice, glad to hear you're still running and the groin is feeling better?
you dont know me but we've had lots of back and forths
I recently had a flare up of back pain (sciatic and immobility been hitting me since 2019) so I'm only doing like 1-2km at a time right now and jogging very slowly and gently
I had an MRI done a month ago and never even called my doctor to see what the results were because it won't change the way I live my life

>>76316023
Groin still hurts sometimes, but it's not bad enough to stop me. I just need to keep my steps really short, cadence high, and make sure I'm not overstriding. It's just soreness now, no sharp pain. Last time it really hurt, I was in pain for days, especially if I coughed, sneezed, stood up, sat down, went up/down stairs, got into/outof bed, etc... Nothing like that this time. Id id have an ultrasound on my groin (very awkward experience), but they didn't see any tears or hernias, so it's probably just tendonitis. I'm waiting to hear if my doctor is going to try and get me physical therapy or not. It would be nice to get it fixed somehow, so I don't have to focus 100% of my mind on my running form every single fucking time...
Sucks about back pain, never really had that. You should try to find out what the results were if it still hurts, they can maybe get you PT or something.

>>76316033
my doctor had lined up physio for me but I cancelled because I have no faith in these people
there's enough information online to self heal

>>76316042
Eh, sometimes I think there's too much info online to self heal. I'd like to be able to tell someone exactly what hurts and when, and find out specifically what I need to do to fix it.

>personal best going out
>personal worst coming in

>>76311436
>fysio
what the fuck

>>76315605
Veado

>>76315592
Trust me, you love how the Japanese present themselves and their culture. Spend enough time around enough Japanese (as in, from Japan) and that’ll quickly fade to just loving their culture and in some cases not even that

man I'm getting too old for this shit
happy that I could pick the pace up again after the uphill bit even with hr 180+

I signed for a gym again. What are some must do exercises for rooners?

>>76316930
>3 minute miles
Whoa

>>76316932
hip thrusts
glute bridges
calf raises
lots of ab exercises

>>76316932
squat and lunge
then all the boring prehab shit for calves, shins, hips and whatnot

>>76316932
SSB
Belt Squats
Glute Ham Raise
RDLs
Single legged hamstring exercise
Single legged quad exercise
All I do.

I'm not running to enter a 5K or anything, but I've only been running since June 3rd and I just completed my first 5K, is that normal progression?

I run .7KM - 1KM 5 times a week on my lunch break(5 minute drive away), and did a 2K and 3K before this 5K. I rest on my first day off before the bigger runs.

I wasn't even tired at the end of the 5K. Had to keep going for a bit just to get back to my house. Haven't brought any water or taken breaks yet.

>>76311644
Just check his Instagram or watch his Joe Rogan appearance. His first training every morning is dragging a sled.

>>76317238
if you're average weight and activity level that's the usual first month. if you're not busy try getting to 25 minutes in the next year or so

>>76311851
impressive negasplit

>>76315946
I only run barefoot for the last several years. On dirt trails or grass, mostly sprinting but occasionally 10ks and frequent 5ks. Winter months I just focus on weightlifting

>>76317278
do you find you lose a lot of your feet's toughness during the winter months?

Preparing for first marathon. Running 4 times a eeek. Should I also be lifting? I am not. If so, what routine works for people

>>76316932
>What are some must do exercises for trooners?

i shouldn't have done a long-ish run on friday because after doing another long one yesterday now i won't have the energy to do one today...

>>76315221
Nice shoos and legs ;)

>>76316930
8k in 25 mins is nuts
were you being chased by dogs?

kept a mostly steady pace this time, maybe it's all starting to come back
saw 1 heron in the water, a few ducks, no rabbits today
so many fucking cyclists out today though

>>76318360
nice, i just did 3km in 20 mins, back feels okay
>t. herniated disc bro

>>76315221
Are you a girl (female)?

Why is coros calorie estimation so off I hate it it says I burned 1500 calories on my run but in reality it would only be like 800-900 max. I’m 6ft 153lbs male 26yr old btw. It’s just bothering me. Anyone know what to do?

>>76319254
Here’s a run with the same distance similar pace and almost half the calories burned, what’s going on with coros man I don’t get it. This run was actually faster and further too slightly and it says I burned half the calories of the other run I just posted

>Muh calories

>Touhy BTFO
>Valby BTFO
Can she save caucasian running?

>>76317369
Yes a little bit, but it's mostly back after like a week or two

Today I’m going to run 10.5 miles goddammit

>race week

This run started off terrible. Ate some Lil Ceasars 5 hours before and it was like a rock in my stomach for the first 6 miles.

>wake up feeling like shit
>after 40min of doing fuck all but mentally complain get up and figure might as well run.
>get to the end of my run
>32:00 5k
>could be worse could be better whatever
>feel like absolute dogshit
>look further ahead at last 4-500m i gotta walk to reach home
>see gorgeous woman
>eyespoppingoutofskull.looneytunes
>feel energy filling up reserve
>"fuck it i am running that last 500m
>run so fast to see if I can catch up to her before I reach my door
>Couldn't catch up to her. She's like 5m away from me
>truly fucking demolished right now.
>decide to sit down on steps while still recovering
>look to my right to the woman
>she elegantly looks back to see what she was hearing
>slight smile on her face as she keeps on walking forward hips swaying and all
god i fucking love women anons.

>>76313910

I find running on a treadmill WAY easier

I need to run a half-marathon in two months. Will quitting drinking alcohol during the weekend or eating sugary chocolate and candies help me or can I continue with those?

>>76320521
it is well known that alcohol and shitty diet improves running ability. carry on lad

>>76315221
ae biscate acabou de dar dox em si mesma
inteligência rara

>>76318147
how did you know

>>76320417
i mean, it is objectively easier

>>76320521
you have to add cigarettes to the mix to improve your lung capacity for that vo2 max boost

>>76318655
>>76320685
>random screenshot from random thot
>LONDON
Touch grass, faggots.

Fuck, feeling some pinch on the outsides of the right knee.

I did not increase the mileage, maybe fatigue is catching up with my underdeveloped unathletic 38 year old body.

>>76310761 (OP)
Thinking about running 10km tonight. I have only done that 1 time before.

>>76320521
Have you considered exercise?

>>76320912
Do some stretches
Do some light leg weight training
See a fysio

>>76320979
Hate stretching, so fucking tiresome.
I don't do any weight training, even body weight training like pushups is boring asf.
fysio? For fucks sake no, I hate asking for help from other people, even if they are paid to do so.

Beginner / intermediate runner here. I'm running a 10km in 35 weeks. Should I mainly focus on running or on general cardio? My area has many hills so honestly I would prefer if I could use my bike to help me up them

Why the fuck is there a shortage of Saucony shoes?

Especially the Tempus 2, the newest iteration, it's not available unless you overpay.

>>76321571
my grandpa bought a shit ton of saucony shoes back in the day. i miss him bros

>>76320035
good job buddy
remember to increase mileage slowly

>>76310761 (OP)
>.jpg
day ruined

>>76311655
>noooo haha shaving my legs would be so Gay don't make me do it just because I lost a bet
>wouldn't it be so funny to dress as a girl for halloween? i'd even get my gf to do my makeup haha
>bro shut up having a skincare routine doesn't make me a fag, I just like having a clear soft face haha

running while recovering from a possible concussion
good idea or bad idea?

>>76321571
they are on sale every where I look. I got the Triumphs there a couple of weeks ago. really like them

>>76322269
the fact that you're thinking about it means you're fine to run

>>76319684
Same here. What distance are you racing? What's your goal?

I have a 10k race on sunday. Target is sub 38

>>76322357
Ok sounds good
I think the injury happened last tuesday (I can't exactly remember), and then I was fine for a while, but today I feel a bit out of it...

>>76322386
then that's a sign to rest, or do a low impact alternative. you know your body/self best, but if you get light-headed/dizzy/nauseous, that's another clear sign to stop

>>76322440
maybe i'll do an easy one later and see how it goes, or maybe I'll just do the treadmill in my building in case I have to stop early

how can I run just not FAST but also LONG and EFFORTLESS bros? how do those skinny guys do 100km so easily??

I got gassed te fuck out after 60 mins no matter how slow I roon

>>76322645
no muscle so it's easier for them to move

>>76321571
Sauconyz nuts

>>76322363
Good luck anon. Mine's a half mara - goal is 1:24

>>76322645
>>76322739

I am very skinny but cannot run for shit.

>https://www.youtube.com/watch?v=dacJW4ND4gI
get rekt slowfaggots

>>76323157
Man, running culture is so fucking gay lmao. Just troon nigga

«Red pill» me one zone 2 running.
Is it really the holy grail of running like it’s portrayed by Pete Attia and that Indigo guy? Can I do 1,5 hour incline threadmill walks every day and get in good running shape?

>>76323182
it's shit and no. next question

What do you guys think about running barefoot shoes?

My apple watch says my VO2 max is 47.4, I looked up some online calculator and it says I should be able to run a 5k in 21 min (lmao). Is that actually true? I struggle to even hit 26 min right now without feeling like death and in zone 5 the whole time.

>>76323353
i used to run in new balance minimus in late teens-early 20's with no issue. never serious distance, just did 5/10ks few times a week. didn't run at all through my mid-late 20's cuz lazy and when i got back into running @ 30 y/o in xero shoes i lasted about 4 months before my achilles tendons were fucked up without warning.
took half a year of pt before i could run again without flareups.

i still love the feel of zero drop minimalist shoes but will probably never run in them again. still use a pair for yardwork.

>>76319260
>11 miles
>6:22 pace
Very nice roon

>>76310761 (OP)
Is we ROONing or is we GOONing today, my niggas?

>>76323414
Are you not doing a post roon goon? You’re missing out.

>>76323414
Both concurrently, i am a multitasker, call that rangoon nigga

It was hot out, but this should be the hottest day of the week... hopefully
I saw four rabbits and one heron. The heron's neck was stretched all the way out too, very long. Also, I had to descend some stairs to get to the trail, and there was a huge crow perched on the railing staring right at me with its mouth wide open, like it was going to caw at me, but it didn't, just watched me

>>76323410
>Very nice troon

>>76323689
Blue heron? An auspicious omen. I loved seeing those guys when I lived in Virginia
>>76323535
just got back from rooning, might goon later idk

When I got back from rooning, I did a huge fart. Has this ever happened to you guys?

>try and fail to poo all morning
>start running
>immediately need to poo
why it be like this?

>>76323414
>Is we TROONing or is we TROONing today, my niggas?

>>76323535
>Are you not a post troon

>>76323771
That isn't something that I say. Maybe you like to say that, but I do not.

>>76323758
>When I got back from trooning, I did a huge fart.

>>76320339
I did shit like this when I was 12 years old trying to impress the girls at my school.

>>76323726
Yeah, we have lots of Blue Herons here, it's like my town mascot even. Sometimes I'll see up to like 5 of them on a run by the river. We also have bald eagles here too sometimes, and cormorants too.

just ran for the 1st time since christmas, spent a lot of time lifting doing other things because shin splints got unbearable. and guess fucking what happened immediately? shin splints. im just gonna keep rooning through them i guess. anyone have magic shin splint cures?

>>76323802
That is awesome, they're both beautiful birds

>>76323797
im here 34 yo getting my thrills from when i have eye contact w the cashier after my runs ya dunno how low you can go breh

>>76323883
>im just gonna keep trooning through them i guess

After trying every form of mid-run food, I've concluded that musk sticks are the best option.
>Cheap ($2 for 320g)
>Easy to chew and swallow
>Come in whole numbers (2 sticks = 23g carbs)
>Fits in your pocket
>Doesn't need water
>No messy packaging

>>76313449
tbf I was only doing 20-30mi/week the months leading up to my marathon and was fine, weather was really bad though so didn't get the time I wanted, otherwise I think I would've been close
although if you're new to running I don't expect you to be able to do that, and I really should have done more myself. Hoping next year to possibly put in 60 mile weeks with real workouts (not just distance) and maybe go for sub 2:50 but time will tell

>>76313708
Yeah. For a while I kept track of heat/humidity and it was a lot easier to run and keep up the habit when it was cooler.
90F+ at 10PM isn't fun.

>>76324088
Try a pizzle stick, I think you'll quite like it

do you guys lift or do other exercises too? I still like running but I also want to strengthen myself with other activities. I just feel so cramped and forced and tired all this time

Why does the 8 area of my foot hurt?
I've been forced to take a break from running due to a cold. Cold is over now, but now my left foot hurts when I walk on it.

wtf is this?

>>76324428
yes

just home after my 1h roon, nice high after 30 min which was incredible in all honesty
still struggling to get my hr below 160 bpm

>>76324454
>home after my troon, which was incredible in all honesty

>>76323689
it's gonna be 38°c tomorrow where i live, thank god i can switch my training plan around a bit and just go swimming instead

>>76324477
Where you live?

>>76324428
Lift 4-5 times a week. Legs at least twice a week with big focus on calf training.
Mainly because I've had two bad calf tears in the past 18 months.
The strength training has definitely enabled me to run longer more frequently.

>>76324690
nice try NSA, good luck next time

>>76322818
Jej

>>76324428
I also cycle and lift weights
Going to pick up swimming soon as a discipline and set myself up for a triathlon down the line

>>76324428
I lift twice a week.
Monday: OHP, weighted chinups, deadlifts
Friday: bench, rows, squats

>>76324431
What's your ankle mobility like? Try putting your foot one hand-width away from the wall, and leaning forward to touch your knee against the wall.
If you can't do that then there are lots of mobility guides online, but picrel is a good start.

>>76324088
>Doesn't need water
False and they lack salt.

Mid run food is basically solved and high fructose sources are absolute garbage. It's almost as sad and expensive as carbon plates and high end foams, but getting used to high carbs with good gels is simply the best option and you gimp yourself, if you don't follow this approach. I used candy mid long run and for classic amounts of carbs, it does work for 20milers, but once you get used to high carb you simply cannot go back. It is an insane boost in performance. And once you go for marathon races or short single day ultras, you need to gel it up anyway.
>https://fellrnr.com/wiki/The_Science_of_Energy_Gels
>https://thefeed.com/insider/the-high-carb-fueling-revolution?srsltid=AfmBOopBhIsCHqW0WSk6WYHze_gSVfPAWfZiSiGM-lCWbf687pkUSEWv

>>76324883
Gels cost literally $5 each here.
Unless I start making my own, I will never use them. I don't know how much money you have, but it must be a fucking lot if you're willing to spend $20 in gels for your weekly long run.
Also, the #1 and 2 ingredients are sugar (sucrose, aka 50/50 fructose/glucose) and glucose syrup. So it's probably pretty close to le heckin science ratio of 2:1.

>>76324883
false, all you need is a good keto diet. i make my own gels out of melted butter an raw milk. get fucked industry cuck

>>76324915
the fuck dude, it's like 1€ a gel here in non-cheap europe

>>76324924
recipe or gtfo

>>76325055
Ingredients (for ~6 servings):
100g unsalted butter, grass-fed if possible
50ml raw whole milk (or raw cream for even higher fat content)
2 tbsp MCT oil or coconut oil
1 tsp unsweetened cocoa powder (optional, for flavor)
1 tbsp nut butter (e.g., almond, macadamia – optional)
1–2 tsp electrolyte mix (or a pinch each of salt, potassium chloride, magnesium glycinate)
>Gently melt the butter in a small saucepan.
>Stir in raw milk, MCT oil, nut butter (if using), and cocoa powder over very low heat — do not boil, to preserve the enzymes in the raw milk.
>Once combined, remove from heat and stir in electrolytes and flavorings.
>Use a milk frother or immersion blender to thoroughly emulsify the mixture. This helps prevent separation.
>Let cool slightly, then pour into silicone squeeze tubes, gel flasks, or small resealable pouches.
>Chill in the fridge until firm but still squeezable.

>>76324088
I heard gummy bears and worms are a popular choice

>>76324915
Jesus christ how fucking poor are you XD

I have been doing short runs for years, 2 times a week 4-5k,
Early june I was feeling motivated and ran 10k, but since then my left knee and heel have been hurting like hell, last week the pain was gone so I tried a short 3k but the next day the pain returned. Feels fucking bad. I don't know what I could have done better.
I must also mention I'm a fat fuck, since my runs don't offset my bad eating habits and sitting in an office everyday

>>76325161
>sitting in an office everyday
Invest in a standing desk and walking treadmill bro. Life changing. A bit easier if you're WFH though

>>76324915
I unironically spend this much money on some of my long runs. At least the ones with 100carbs/h. I don't do them weekly though. It sucks and I'm feeling like an idiot. But it works and I will keep it up until my big races for this year are over. If you want to do your own stuff and save money, at least experiment with powdered carbs. I think the fellrnr wiki has a page with home made gels.
Note that carbs aren't carbs and consider that osmotic pressure can fuck up your run.
At least I switched trail years ago, because the current road shoe meta is just grim.

my calves are so sore after a hard run on sunday. not injured just aching like I did 10000 calf raises. I went for a cycle yesterday and now they are even worse today. back running on thursday I reckon

>>76323353
Minimalist shoes are good, but running barefoot is better if your situation allows for it. The difference between the two is like night and day.
That said, the biggest problem with running in minimalist shoes or barefoot is you *will* fuck up your achilles and metatarsals if you don't build them up over time with low impact long slow distance and appropriate nutrition (i.e. a fuck-ton of glycine for tendons and calcium, D3, and K2 for bones).

>>76323182
Every endurance sport has Z2 base building as a core practice for a reason. If you're training for more than 10 hours a week, then yeah, Z2 interspersed with one or two Z5 efforts per week will dramatically increase your aerobic capacity and running economy. You'll get the aerobic capacity by doing incline treadmill walks at Z2 efforts, but unless you're also doing speed drills, your running economy will probably suffer.

>>76325566
Thanks bro! If I fo 10 hours a week, my legs feels kinda sluggish all the time. Should I still keep at it, or am I overdoing it?
In other words, will the training have effect even if I feel like I should rest more?

will I ever learn how to pace myself

Why is Adidas fucking around and not dropping the white ones already and instead this ugly ass color. I want my race shoes already damn it

>>76324460
how lonely are you, nigga?

>>76325981
> I want my troon shoes already damn it

>>76326039
lol got his bitch ass

?

>>76325981
Better question, why are adizero SLs put of stock everywhere?

>>76326108
‘cause they’re great. Might upgrade to the Evo SL over the Bostons after I retire these

¿

>>76326108
I think shoe companies have started to purposely keep inventory low knowing it will create more mystique for their products. The first few years of the running boom I get some were surprised by the big increase in demand but at this point, they should have an idea of what to expect.

>>76324302
I got a pizzle for you *unzips*

>>76324883
I run fasted in the morning. Is that bad?

I am pleased to announce that my leg is now fully healed and I ran today without issue. I will not kill myself this year.

>>76326285
No, even the high carb ultra runners usually only fuel from 90min upwards. A decade ago people would do extensive fasted running and they were also fast. But it's simply not the meta anymore. Proper fuel means optimal training output and regeneration.

>Best running watch?
>Best running shoes?

>>76326384
I vote for my dick in that ass if you catch my meaning

>>76326039
based
you've been a bit quiet lately though, life been getting in the way of your passion?

>>76326285
I run fasted in the afternoon

What do you guys think about men running in leggings?

>>76326560
If it's cold out, sure... I've done it, I have a pair I only use in the winter

>>76326384
For both questions it depends a lot on your needs and budget. the $1000+ watches are better than $300 ones but 99.99% don’t need it. The adidas evos are probably fastest road shoes but would be worthless on trails.

I wonder if the creatine I've been taking has helped with my runner's knee. The only strengthening exercise I've been doing is leg raises. I believe runner's knee is due to strength imbalances. Creatine does provide energy to muscles, so maybe it gives the extra boost my muscles need when they are worn out.

best rooning shoes for under 200 euros? road + tread

>>76326749
Just start off with Brooks Ghosts, it's not that hard.

>>76326758
I did until some fella shouted at me from across the gym, "that goof lookin' like frieza"

>>76326763
They have different colors available

>>76326770
So does Frieza

>>76326749
>best trooning shoes for under 200 euros?

>>76326413
I'm not the og anon, just covering for now

>>76326119
>cause they’re great.
Indeed

>>76326203
It's pretty weird, SLs gen 2 are pretty recent yet they're sold out on major retailers here in Europe.

>>76326801

Why rooning cap does anon recommend for the heat? My scalp get irrigated and red with my current cap, which doesn't breath very well even though thats what its design for.

>>76327206
*Which cap

Who here runs every day?

>>76326384
ZAMN

Second troon since 3 month hip injury

>>76327206
bandana

>>76325115
People spend way too much on something that can easily be supplemented at home. They're a bunch of dorks.

Is Rooning compatible with lifting?

>>76327287
What a dumb question.

>>76326384

>>76327287
You can do both and be mediocre at both like me. I think my run times would be slightly better if I set aside time to actually prep and try to set a real time. I run and lift everyday so everything is kinda fucked. They'll get better eventually though.

>>76327206
>Which trooning cap does anon reccomend for the heat?
>>76327220
>Who here troons every day?
>>76327287
>Is trooning comparable with lifting?

>>76327429
You're mediocre at running but you for sure are not mediocre at lifting, you are good at lifting

>>76327206
I currently do bucket hat

>>76327499
Something tells me I have better speed and cardio than you do. Not a transvestite, either.

>>76327501
>You're mediocre at trooning but you for sure are not mediocre at lifting, you are good at lifting

Thoughts on kettlebell swings? Im thinking of turning Emi's routine into a kettlebell swing one.

Fucking hot today...
Saw 1 heron all hunched up and perched on a tree branch over the river, cool spiky feathers on its head. Also saw four rabbits, including a mother and a cute lil baby bun together

>planar fasciitis
>can't roon
what do

>>76327239
>Second run since 3 month hip injury

>>76328002
>>can't troon
>what do

In March I got really sick with a cold so in April I decided to try supplements (b-complex, l-glutamine and magnesium). I read about the ecological model of the immune system and it sounded like what happens with me: as soon as I started exercising consistently, I got sick. But with this supplement stack I haven't been sick since.

Pretty amazing seeing the difference in this chart

shin splints ....... how to heal.. pleas.e..

On Couch to 5k, on the 5th week where you have to jump from doing 8 minutes run- 5 minutes walk - 8 minutes walk to 20 minutes non stop.

This shit seems like it’ll be impossible. And I’m running like 9 minute kms too. How the FUCK do you guys roon so far and fast?

>>76327287
long distance runs aren't very compatible with rooning imo, every Olympian that runs distances longer than a mile looks like a starving Ethiopian

hard to move with mass

>>76328418
>How the FUCK do you guys troon

>>76328419
>long distance runs aren't very compatible with trooning imo

>>76328418
As a beginner, don't try to aim for "far and fast".
You need to pick either far, or fast. For that 20 minute run, try going a lot slower than you would normally. Slow enough that it just feels like you're barely putting one foot in front of the other. Just make sure you're still keeping your cadence high despite the lower speed, with tiny beetle-like strides rather than big floaty jumps.

>>76328418
>>76328742
Oh wait, I missed the 9 min/km. Yeah that's a fine speed for now.
I guess you just... sort of... do it. You just start running and then keep going.

>>76327621
>Something tells my I can troon faster than you
>Not a troon either

>>76328418
couch to 5k is not really a well designed program. some people will find it too easy some will find it too hard. don't worry about following it exactly. just keep training away and you'll get there. no harm in repeating a full week again.

>>76328418
I dunno try increasing the kms you run in 9 mins by just one ;)

Also try getting your BMI to 20

I walk at like 8 mins/km btw so how you run slower than that is hard to imagine for me.

>>76328418
are you flaking out due to fitness or due to pain?

>>76327507
Which one?

>>76328742
>>76328750
>>76328926
>>76328742
Thank you fellow rooners, I'll give it my best shot tomorrow. I'm fully on that grandpa shuffle type cadence, hopefully my legs don't give out on me.

When you start to hit the mental wall, what do you guys think about to keep going?

>>76328966
I'm below 20 BMI, just fell for the
>cardio kills gains
meme for my 20s and never did cardio
>>76328993
I go at a glacial pace to keep my breath, but its generally just my legs/shins that start giving out. Not splints, just weakness. Might be more of a mental thing than anything as I'm not used to running.

>ankle did explode on this week's long roon
God damn it. Go on without me, bros.

>>76329196
9min/km is fine at the start, you'll get faster naturally for a loooooong time before you need to do anything but simply run

I found out Stringer gels are wayyy cheaper at Target than at my local running store, wtf

>>76327206
I personally like 5-panel caps. Choose your favorite brand

What are the best PUMA (t)rooning shoes?

Did 12 x 400 yesterday. Wasnt terribly hot out so was able to hit my goal paces. Hoping for another sub 20 5k for the fourth of july 5k

rate the fit

>>76329708
Looks like your average hobbyist runner

>>76329571
Deviate Nitro

>>76329708
>heel striking
>kids cap

>>76329708
Cotton shirt. That’s a no-no.

>>76326749
Adidas SL Evo. No question about it.

I just learned that Kipchoge is only 167cm. As a manlet, this is extremely motivating. I thought I had to run like Sonic the Hedgehog to keep his pace, but it might be doable for me after all

>>76326749
Puma Nitro 3

>>76329192
>Thank you fellow trooners

>>76329571
>What are the best PUMA running shoes?

>>76329984
This is what I look like, but white

>>76329984

>>76329708
Damn he's pretty tall. Mogs me.

>>76328418
I keep seeing people complain about this jump from 8 min run to 20 min run but you should realize many, many people just go run for like 30 mins straight their first time going for a run, it's called keeping a steady pace and using willpower to push through the multiple requests your weak mind will make to stop.

C2K has two parts
1 - get off couch
2 - run a 5k
No, you don't need to walk or jog or doing any mixing thereof. You are fully capable of going out and doing it. It's not even for time, just completion. It does not take 8 weeks to manage a measly 5 kilometers.

>>76330437
this; 99% of people can go run 5km if they know how to just go slow enough
yes, it is hard, that's the point

The pride of going from being unable to run a 5K to running 5Ks 3-4x a week feels so good. Running is such a rewarding sport

Post your 5k pb and and your monthly wage. I'll start

>20:47
>920€

>>76330519
>21:30
>$0

>>76330519
>22:50
>NEET

>>76330519
>19:47
>$5300

>>76330519
23:20
$2400 canadian (stimmies)

>>76330519
$7124 pre tax/deductions.
20:48

>One run or less per week
the fuck does that mean?

>>76330681
they are made for treadmills and not the outdoors

More data is needed.

>>76330865
>Troon.png

>>76330865
Based

>>76312561
I add Baby powder and have supportive underwear

>>76327206
I wear a visor

>>76329105
Just a normal white one you cab get on amazog cheaply. Though I know they sell running specific ones

>>76329192
It varies. Sometimes I think about "just get to the next tree" or "just another mile" and keep doing than, other times I just start screaming, other times I just try to blank, or maybe I think about how nice it will feel once I push through and finish

>>76330519
17:31
$5500

>what did you learn about adjusting/training your gut or what you ear pre-run?
I find that what kills my run most of the time is my stomach and not my endurance. Ive had some of my best runs on an empty stomach but I need food if I want to run more than 10km or past one hour, otherwise I have no energy on the second half. Alternatively if I eat stuff it usually sits heavy in my gut or feel like barfing it up sometimes, even if its stuff like white bread or a banana. Liquid too can be problematic, usually I never drink anything while running and max one cup of water before I exit the door. Ideally I eat a good meal like 3+ hours before and then nothing in-between, but that is often not feasible due to schedule. Thought about bringing gummy bears or something along with me on longer runs for some quick energy? I dont think I could handle liquids but maybe those are necessary to bring with if you plan to go 15km n up? Anyway just looking for some pointers/tips on this topic. Thanks for reading my blog.

>>76310843
Do it again

I am super proud of my 26 minute 3 mile. I've always been a shit runner and this feels like a milestone. 31 years old 194 pounds yes I lift.

is running in 88 degree missouri weather not a good idea?

be careful bros
https://www.msn.com/en-us/health/other/mother-s-warning-after-teenage-son-develops-organ-failure-after-running-in-heat/ar-AA1HPLt7?ocid=msedgdhp&pc=DCTS&cvid=07af8e6d9d284b8c95486eeda6c01470&ei=23

>>76331349
Based. I managed a 25min 5k (exactly 5:00km) the other week at about 200-205, I was super proud but haven't been able to recreate it since. I did the run with my top off, belly out I think that motivated me to go fast.

I just tried to set a PR on one my 5k routes and failed miserably, I was on track speed wise but had to stop and walk just after the 3km mark. After this I just done a series of high effort short runs then stopped to walk to recover, it was actually quite enjoyable. So I guess it was 3km tempo run - walk - 80% effort 500m - walk 80% 300m hill run - walk - 200m sprint - walk etc. Is this an acceptable speed workout? Or would I be better just doing a tempo run one day then some sprints the next?

>>76330865
What's this from

>>76331531
Read the damn thread retard

>>76330519
>>76330865
>>76331531
Nevermind, saw it.

Monthly salary is $11,200 AUD (about 7,375 USD)

5K time is 22 minutes although I've never done a PB effort for 5k. That 22 minutes was from a 10k run.

>>76331547
>22 min
>$7375

>>76330519
>22:25
>$6,700 AUD

>>76331547
Wtf before tax? Manager or STEM?

>>76310761 (OP)
>>76331699
>>76331699
>>76331699
>>76331699

>>76330519
>24:49
>$11,469 AUD after tax

My running shirts cost $12 and my shorts cost $20.