>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; and
- 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: >>76310761

>>76330519
17:3x
just over $9k

Can I roon every day starting out? My muscles hurt a bit but not too bad and I wanna roon again will I hurt myself?

>>76331736
>can I troon every day starting out
>>76331699 (OP)
>troon general

>>76331736
if you troon slow and troon short distances yeh. injury likelihood will increase significantly though so be careful.

Fuck it, I'm training for a half-marathon

FOUR MORE POUNDS TO LOSE THAN BULK HOORAY

>>76331770
THEN

keep running keep getting muscular deranged chick fuck strange china dick lets get run and get strong

The temperature came down a bit from yesterday
I'm still going to run south today though, maybe I'll go to the train track

>>76330419
>>76330437
>>76330445
Based off these anons, should I just skip the last few weeks of Couch to 5k and just run 30 minutes each day now?

>>76331759
>if you eun slow and run short distances yeh. injury likelihood will increase significantly though so be careful.

>>76331894
No. Go do a 5k right now.

>>76331894
go run 5k and tell us how long it takes

>>76331931
Realistically probably 45 minutes

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?

>>76331867
I was running under the tracks just as a train went overhead, and with my earbuds in I didn't even hear it. I'm glad the state shelled out for the stealth train wheels
Also, why does my Garmin say my vo2 max is going down. Even though I'm going faster and further with a lower average hr, it dropped from 49 to 48. Last fall it was at like 55 or something
I didn't see any animals until the very end where I saw the same 2 or 3 rabbits again. I might buy some carrots and go feed them this weekend.
At one point, a woman in spandex on a bicycle slowly passed me. She wasn't fat, but kind of thicc, and every time she rolled over a bump everything jiggled a lil bit

>>76331995
nice so that would be considered your long run for the week, you'd do that, take a day off tomorrow, then go run like 2k the next day
keep chippin away at it

>>76332041
whatever makes you happy bro, are you doing this for joy or some kind of competition?

>>76331867
>>76332072
I'm doing a race in a couple of months where you race against a steam train. It's a local tradition, one of the most popular races each year.

>>76332123
I'm just trying to get in better shape. I'd like to eventually run a 20min 5k, but that's years away at this point.

>>76332117
Ah, so you’d still recommend interspersing longer runs with those shorter runs every other workout?

>>76332132
sounds fun, are you faster than the train?

>>76332224
It's a somewhat hilly 13.5km, and there are two trains. The first one finishes in 50-60 minutes, and the second one in 65-75 minutes.
It's my first time doing it, and I figure that I should be able to finish in 70 minutes. So I might be able to beat the slower train if I have a good day and it has a bad day.

>>76331699 (OP)
post the back shot

>>76331894
it's easy shit. literally I was barely able to do 1/2 mile runs for the first few days and only about 1 mile runs for the next week after. After that It was smooth sailing and 3 mile light runs multiple times a day were easy as shit.

Then a few weeks later I did a half marathon. couch to half in 1 month. easy

>>76332157
there are some links in the OP that can help you out with programming

I ran 4 miles goddammit!

>>76332453
good work mole

>half marathon this weekend
DO I TAPER OR KEEP TRAINING??? only done 10km this week

>>76332544
zone 2 is the correct answer to every question, so you should zone 2 anon

>>76332544
you could sit all week if you wanted to, you'll be fine

>>76332585
as long as he is sitting in zone 2, otherwise he will not be fine

>>76332586
indeed, his wife should also be sitting on his face to maintain zone 2 whilst encouraging proper blood flow, and fine it will be

why the fuck one day I can run 10k and another after 10 minutes my fucking shins explode what the fuck I hate it

>>76332760
dunno. but i started doing 3 sets of single leg calf raises 3 of both legs and 3 of heel walk to failure every 2nd day and my splints have gotten way better. also got a watch and if my cadence drops below 170 i start noticing shin pain, calf burn and other niggles. decent cadence seems to be the ticket.

>Top
March 25 run, my last one before
>Bottom
Today, without the jogger. Fuck.

SEXO

>>76331699 (OP)
What 5K time is achievable for non-elite runners with hard work? Can hard work get you an 18-minute 5k?

>>76332998
fuck no

Been only weightlifting the past 5 years and haven't really ran in awhile. Decided to start training for a half marathon next year. Ran 1.25 miles after a weightlifting workout this week pretty easily at the beginning of the week to start and felt great after. Picked up new running shoes and socks and ran 3 miles on the treadmill and bottoms of my feet felt tingly and felt like blisters were about to form under the balls of my feet/side of foot. Is this just new shoes breaking in? Need thicker socks? Too much too soon? treadmill running changing my running technique vs outdoors? I dropped 150 on these shoes and can't really run outside in them until I am sure I am sticking with them and not gonna return them...

I bought brooks ghost 17 shoes and got fitted properly. Previous running shoe is nike pegasus 34 zoom I think?

>>76333025
soft feet!

Are you wearing thin, smooth breathable socks? Have you tried heel lock lacing? All I know is I had zero problems starting running 3 miles, but I already got a decent amount of daily steps in so maybe my foot skin was already thicccc

>>76333032
I was trying out some balega socks I was skeptical of how thin they were for running socks but everyone in the running community swears by this brand being decent? And yes I usually always heel lock my sneakers. 3 miles felt easy for not having run in a long time. Cardio was fine it was just the feet kinda killing me. Knees were a little achey the next day but that went away quick. I am trying thicker feetures on my run tomorrow. When will I know if it’s the shoes or not though? Other shoes the guy at the store recommended for my feet were hokas and some asics. Both felt like they had a crazy amount of cushion but like I said I haven’t been running or bought new shoes in a long time.

>>76333041
your skin will harden where you're getting blisters and they'll stop. that is the process. just like calluses on your hands from lifting.

Ate too much yesterday and today, wanted to vomit not even 1km into the roon but still did it in good time considering

I’m currently doing a zone2 bulk training, trying to get as many hours a week as possible.
Thing is, sometimes (most times) my legs feel like shit when starting out. I can push myself through it but I fear this fucks up recovery.
Should I rest more or just keep hammering out as many hours as possible?

>>76333107
as long as you stay in zone2 anon, you'll be golden. no need for rest with zone2. zone2 cures all. zone2 is the path to enlightenment.

>>76333107
>>76333110
zone2 is love, zone2 is life

Fuck year! Just ran my first ever sub 25min 5km at 24:42.

>>76333362
Noice

>buy new running shoes that have a lot of soft cushioning
>knees goes to fuck and start to hurt

what the fuck? i'm never gonna buy shit like this again

>>76332453
/roon/ I am the Mcslop gobbling goblin obese fatfuck again. >>76274984
After 2 months and shedding visible fats while still having this stupid preggo fat belly with side flabs; I can actually constantly running in comfy mode below zone 3 and roleplay as an athlete but for some fucking reason my "running" is slower than my walk+run combo. What is the science behind this, tis bullshit did I miss something? I'm attempting to run in streaks without "rest days", yet, I found out the hard way that I need to actually eat more food for dinner so my calves and my hips does not feel sore the next day.
Am I destined to be a slow fatty forever?
I have been more conscious on every food, I avoided sugar like the plague (how the fuck is 1 (ONE) oreo is 60kcal?) but I need more food to recover if I wanna run. It does not make sense.
Like then how the fuck are you supposed to go lighter FASTER if I need to eat more to run more? Why am I still slow? How come motherfuckers run 8:00 and says it's "10k easy :)"?

>>76331736
Starting out? No. You will burn out or injure within 2 weeks and then quit like a bitch.
Starting out if you, say, go on a concious active walk on a rest day instead of forcing it. Thats good. If you eat healthier thats good. But more miles early on is like skipping in line, be patient and wait your turn to go fast/long. Proud of you tho anon, baby steps to make a man.

>>76333508
Most likely the drop on your shoes is higher which moves some of the stress onto your knees/hips rather than calf/ankles which you need to adjust to. Also the extra cushion higher drop is changing your running form and you are landing more on your heel.
What were your old shoes vs new shoes?

some soreness and pain at top of right foot, around the shin area, suspect it's tibial anterior tendinitis. will this be something that'll just get better given I sleep + take a day off + eat properly or should I switch to non-impact cardio for a while?
currently running thrice a week, around 7-8 miles total

>Best app for outdoor road running?
>Best app for treadmill?
>Best motivation that's Soprano related? I'm a Chris AND a Tony.

>>76332983
Do guys find belly button piercings attractive?

>>76332983
>Booblet
Into the trash it goes

>>76332983
That’s a man

>>76333835
Not I

Proud that I finally did 7k in under 6:00/km pace again, it’s been years. Still feel incredibly out of breath the whole time though, but I blame asthma for that.

>>76332998
Fuck yes

>>76331699 (OP)
anybody ever experience a positive difference from using any particular insoles? i'm starting to develop heel pain in my left foot every time i run longer than 45 minutes and i wanna nip it in the bud

>>76332998
>Can hard work get you an 18-minute 5k?
Yes.
What do you consider "elite"?

2.5k in 32 minutes

>>76331699 (OP)
>still new to rooning
>just doing 15 minute roons, 1.5mi at a time
>seeing noob improvements already like needing to take fewer breaks, can run the first mile non-stop
>legs feel fine afterwards, no soreness
>take one rest day between roons
>on next roon, calves and tibialises(?) feel like they're going to tear themselves out of my leg
How do I deal with lower-leg DOMS? If I take any fewer than 2 full rest days between roons I can barely get through one mile without feeling like I'm going to snap something

>>76334316
keep going, wagmi

>>76334379
I'm just incline walking atm. It feels nice & easy, and recovery isn't needed. Very cool.

how do i figure out whether i'm in zone 2
this is for cycling but this gen is the closest

>>76333577
There’s a book on the walk/run thing. I don’t remember what it’s called, but yes - walking/running works better for some people.

Regarding food, it’s hard to lose weight and get gains at the same time. My noob advice is just go on low carb diet and do less cardio until ur weight is under control then eat more and run more

>>76334447
If u can only breath through ur nose while running.
Or keep a conversation while running and the other person should tell that you’re actually doing something. If you must take breaths mid sentence ur zone 3, if they can’t tell ur doing something, it’s zone 1

Why the fuck do I want to go on long runs on the absolute hottest days

>>76335014
Made for the toil
Embrace it and don't push yourself beyond your limits

>>76335017
Thanks bro, gonna lace up now

>>76335018
Funnily enough, a storm started approaching in the middle of my room. Felt great

>>76331736
In theory yes. It depends on the distance and what your body can handle, based on general fitness, history etc. Shin splints would be my major concern for anyone starting out. Rule of thumb: if you still feel sore from yesterday, avoid running or go for a walk instead. Soreness im talking about is not a general soreness, but more of a tweak or pain waiting to get worse. Do some recovery work indetween

>>76334372
you're trooning to frequently; more rest less trooning

>>76334012
Congrats anon. Keep working away at rooning . wagmi

>>76334012
Noice anon

I have been jogging off and on for months. Usually i job every day till i cant jog anymore but might even take a week off. Usually i jog until im going to puke. Feels like this shouldnt be happening anymore but that's often the first thing that ends my jog.

>>76335438
Bro don't do that, that's why you're so inconsistent

think im going to just do marathons once a month
I can easily walk one so fuck it im not going for times
eventually I'll jog the whole thing
my resting heart rate is <55 and after 30 seconds of burpees its ~85
I recently did two half marathons a day apart (walking) and was fine, sore and bit swollen but fine ofc GPT says noooo don't do a marathon once a month you'll die and your tendons will become ribbons but idk we'll see
>>76335438
doesnt sound particularly healthy... you puke every day from running?

i think it's time for me to roon

The snack bar at the park is open for summer. It's at around the 1.5 mi mark on my route. Maybe one day I'll stop and get a snack
Saw four rabbits, no herons today though

>>76335706
nice, I did 12km today and feel fine
t. herniated disc back pain bro

>>76335712
nice, are you taking any drugs for it? like just tylenol/aspirin or anything?
My groin/abs were hurting a little bit at a few points, but I just need to keep my form tight and it goes away pretty quick. It's always overstriding that does it

>>76335717
I take thc/cbd gummies but I've relapsed this back pain so many times and healed it myself as many times I'm becoming pro, also the supporting muscles I've built around the problem area have become quite robust
I even have a back extension in my room and some llight kettlebells
been spending like 5 hours a day on rehab cause not working atm
in the past a situation like this would have put me out for weeks or months, really getting skilled at the process of bouncing back, much of it is mental
my main thing is finding where my range of movement is and then moving within that range, getting as close to the end range as I can and increasing the range by comfortably mooving within it, hour by hour, day by day
then adding weight when I can
now I am deadlifting 70lbs again quite easily and getting my full mobility back
only been about 10 days now

Heart rate was significantly higher than Sunday when I ran 10.5 miles at the same pace. It was not exactly difficult today. I have a cold and/or it’s 82 with 90% humidity. Could that be why?

>>76335983
heat and humidity will do that yes. cold perhaps, but imma stick with the 27°C 90% humidity putting strain on your body OP.

had a good nightroon the 70s are cool in the moonlight with a beer and a J
>>76335489
based dreams but just scale it up, I did the same hit at 23 and it built me but I'd have been safer just doing 15 then 18 then comfortable 20 milers because IMO after 20 its all the same pain until 30, then a new level

>>76332998
>Can hard work get you an 18-minute 5k?
Any non-disabled male can get sub 18 if he puts in the work. Anyone claiming otherwise is either new to running or lazy or coping.

>>76331699 (OP)
trooned on the troonmill today. did 5km, which equates to 0km on the road.

>Gym treadmill has a shutoff time of 1 hour
I'm googling the model and turning this off.

anyone here doing the Sunshine Coast marathon in August?

>>76336696
>Queenslanders

QUEENSLANDERS

I've always rooned in the summer and had no real issue with it except for this year. I can't go far without feeling the affects of heat exhaustion no matter how much I slow down my pace. I've never had problems with this before this summer, do I just need to keep trying to slowly and safely adapting to the heat?

does a wank kill your gains?

>>76335462
Wat do

>>76335489
I job until i feel nausea about 70% of the time.

legs still sore from a road race last sunday. still doing my training but fuck sake they should be better by now. fuck running on the roads.

Incline walking feels like a cheat code

>>76337090
lol wtf are you doing man? just run easy and then recover. repeat and build up fitness over time so you can run further and faster.
make sure fuel before training and eat to recover after

had to cut off a gyatt running so she didn't get the wrong idea

>>76337227
Like 2 minutes later I also flipped off a guy and I kinda feel bad about it now

>>76337227
The wrong idea would make her run faster (this is a good thing)

>>76337179
Maybe im not eating enough. I usually spend an hour lifting first. I can definetly see im running faster though. Akways had kinda a bitchazz stomach.

Do you guys run daily or take a day off in between? Getting to the point where I want to run 7-8km each day but worried I'll injure myself without taking a rest day between.

>>76337359
I run daily but I might have to take a day off, my legs feel a bit worn out now

First 5k felt really easy, like I learned to run

>>76337359
I'm only walking every day. Gonna do it for another week, then try running every day.

do you guys think I have what it takes to be a personal running coach?

>>76337548
Yeah

>>76337548
Nah, I just do it for free on here all the time

>>76337024
Yeah, you'll adapt

Long hot (t)roon. Gonna relax the rest of the day.

It took me 30 minutes to walk 2.5km.
Tomorrow, I will attempt 30 minutes to run 5km.

>>76332544
it's a half not a full
assuming you're young just stop hard workouts the few days prior (casual runs only) and a short easy one the day prior

There is still a dull pinching feeling in my right knee.
I am so unathletic, half a year and my 10k time barely improved, now all that running load takes a toll on my body already.

>>76337942
What have you been doing to improve your athleticism?

Haven't ran in a month, so scared to come back.

>>76338078
This is what I hate about running, you fucking blink and lose everything. Which pairs GREAT with the injury rate.

>>76338078
>>76338120
I'm going away for a week to see family and normally I don't workout but I'm bringing running shit this time because if I take even just a week off I feel like I lose everything for running. My lifting stays fine though. I don't get it.

>>76334316
2.5k in 30 minutes

>>76337762
35 minutes is a good goal too, 7min/km is quite easy to maintain
don't want to burn out

>>76336756
QUEENSLANDER

>>76335983
fatigue can also cause that you might be training too much

>>76338158
it pains me i'll never be chad enough to pull an ada wong gf irl.

>>76336756
>>76336769
https://www.youtube.com/watch?v=QNd1ijskcUk

https://www.youtube.com/watch?v=YWjr0AEo9eY

ASMR... Gotta listen to this in the 30 minutes before my preworkout kicks in and I roon (5k in 60 minutes)

i think later today i will try for my first 10k since november

>>76339010
Good luck bwo

>>76338028
Running more

>>76339088
Based

>Life long NB 880 runner
>newest version is now a max stacked shoe
What do?

>>76339142
go to the source and ask them to make you a shipping container full then bring them back to your home country.

>>76339157
Does this plan of yours culminate with new balance decreasing the stack height to something normal in the next version?

>>76339179
no I mean go to indonesia or vietnam and see if they have old stock lying around or if you give them enough money see if they'll pump out a run of the 880 model that you want. money can buy you anything in those countries.

>>76339196
money can buy you anything in any country
that's how it works

>>76339201
money can't buy you the model 880 you want in your country now can it

>>76339205
870 is better anyways, and faster

>>76339201
Not in Soviet Russia

>>76339241
But its a stability shoe

>>76339260
oh it's stable alright

Was pacing my friend for a Parkrun PB 21:15 but he dropped out at 4km (pussy) so I sprinted the last k

>>76339312
Impressive . . very nice

>>76339312
>the last k
Sure about that?

>>76339069
I did the 10k, overall it was fine I guess
Got some pain toward the end, but I found oddly that taking shallow steps seems to make it worse. If I go through the full motion and really kick my legs, even if they're really short steps, it hurts less. Idk... whatever
Over 1 month, I went from 0 miles per week to 30. That may have been... aggressive
Today I saw 1 heron by the water and SEVEN rabbits, including two very smol cute lil buns

>>76339442
Nice bwo I love bunnies

>>76339446
Idk why there's so many this year... there's 2 that always hang out right around where I start, but I still saw 5 further south. If I had gone north, I could have easily seen a different 5+ rabbits. And I haven't even really gone running on the other side of the river, last year I saw like 10 on one run over there. It's nuts! The bald eagles that nest nearby are supposed to keep them in check

>>76339312
>.97km
OOF

How many half marathons should I do before I run a full?

>>76333592
ideal shoe drop or is it just a preference thing

>>76339539
half plus another half equals a whole, so probably two I would think

>>76339610
Mostly preference I think. There is positive and negatives to both. But some people do experience injuries with certain kinds. Low/zero/minimalist/barefoot shoes have a mini cult, but I think that more due to big shoe brands targeting high stack/high drop customers.
If you have a shoe rotation you might try a mix to get all the benefits.

>>76336696
Doing Goldie tomorrow.
Not sure if ill make the distance tho

>>76339819

>>76339819
Good luck anon

Parkrun later this morning. Going to do 5 km there, the parkrun at HMP and then 5 km back, inshallah. I took a day off after the long run ankle explosion plus a usual rest day. Please pray for me.

>>76339932
Fee amaan Allah, habibi

>>76339621
>half plus another half equals a whole
This is true and factually correct. I verified by counting with my fingers.

>>76339312
nice
my mate stopped with 200m to go once when I was pacing him in a mile. weakmind. I shouted at him to finish and he did because it was only his weakmind that made him stop not his legs. lost 10 seconds for no reason.

>>76339898
Cheers

>dont roon for nearly 2 weeks
>try to do my usual 15k roon
>suddenly get a sharp pain in the right side of my hip at the 11 km mark
>push through it
>cant roooon anymore
>do the walk of shame back home
God damn it im too YOUNG to have these boomer ass problems. im barely 19 for crying out loud

heh

>>76340673
>only takes 19miles to get to the 99th percentile
lol

>>76340673
>52 vO2 max is average
fuck

I've never run 5K. I walk 2.5k in 30 minutes. I'll go for a run. Please pray for me.

>>76340304
>7:37
>running

i think i need to take a day off

I listen to porn when running. It's the only long form audio content where someone keeps telling me to keep going, keep it up, etc

>>76341114
Bwo you need help

>>76341121
Yes, that's what the audio is for

>>76341124
>>76341121
Oh, I also love the Vengaboys

>>76341114
This has to be the stupidest thing I’ve ever read on this here web site, and boy let me tell you - I’ve read some shit hahahaha

>>76341114
May I suggest Nike Run Club's guided runs

Has anyone seen the "cardio load" thing they added on Fitbit? Is it ligit? I put my goal to gain stamina and try to hit the daily cardio load number each day

I just dissolved 700g of sugar into 600ml of water
this nectar tastes divine

I bought some baby carrots today, next time I go running I'm going to stuff a few into my pockets and throw them at the rabbits

>>76341150
Why? It works. I took 5 minutes off my total time after starting it

>>76334316
>2.5k in 32 minutes
I managed 5k in 32 minutes. I'm a bit fucked now. That was more intense than I though tit'd be.

>>76341446
very good job

>>76341601
Thank you, Anon. That makes me feel better about being a fat fuck.

>>76341603
my pleasure, my only advice is that you shouldn't aim to feel fucked up, easy to do, but try to practice more restraint, either don't run as far or slow down the pace, or take more walking breaks
training should be sustainable and enjoyable

>>76341637
Yeah, I felt really good about it. My legs are a bit jelly, even with constant stops to walk.

>>76341424
Based

>>76341642
nice, glad to hear
5km could be your weekly long run and then try to do like 3-4 easier runs of say 1-3km
and in time those numbers will go up and the times will go down
volume>intensity in running

>ITB syndrome
Can I just fucking run without getting hurt?

>>76341675
Not while I'm on the track

>been 3 weeks since the splintz
time to overdo it

I wish I never took the three years off that I did from rooning. Just started back in November. It's going to be a bitch to get this time down.

I just managed a sub 50 10k, and I'm feeling pretty good about it. This was my goal for the last month, so I feel like I lost a lot of my fire. Is a sub 45 doable for a 30 yo who just started running?

I'm not even sure if I am training or jogging completely right, I just learned about pulling my head and shoulders back and "push back" if that makes sense, which did wonders for my long distance endurance.

Any tips on how to progress, bros?

>STR enjoyers use squat plugs to increase their balance & hit higher heights
What do rooners have?

I'm doing the C25K 4-week from marathonhandbook: https://marathonhandbook.com/wp-content/uploads/Couch-To-10k-training-plan-8-weeks.jpg

Just finished week 3 and it's going really well. Did 30 min instead of the prescribed 26 min and got 29:40 for my 5k, which while not great seems okay considering I haven't run at all for the past 13 years.

I do want to up the frequency though and I'm tempted to go to week 5 of the 8 week C210K program (the first 4 weeks correspond to the 4 week C25K program). But should I?

>>76342119
>training plan doesn't have an anime girl on it
ngmi

>>76341424
>10/10 qt cardio bunny stops you to flirt
>carrots fall out of your pockets

>>76342351
There's nothing to worry about there. No woman would ever flirt with someone as ugly as me

>>76342362
don't be so hard on yourself anon

>>76342366
no

If I roon really fast for 10-20 mins every other day will it be enough for heart health, circulation and endurance? I already walk like 7-10k steps a day and lift 6 days a week so I don't have time and don't care for jogging

>>76342407
yeh. chuck some jump rope in there too anon.

Showered just in time and now I'm all clean for the new episode

>>76342407

Running helps, but the best workout for the heart is marrying a woman you are in love with, giving the relationship your best and discovering she no longer wants to be with you when she starts making up lies about you claiming you're abusive so she can have her support group carry her to safety away from you.

In my experience, that's such a good heart work out that you'll not only be unable to run, you'll be unable to lift for a good solid year and perhaps some change.

All the weights, running and cycling at an elite level couldn't prepare my heart for that event. 10/10 hardest workout I'll never do again. One and done, heart is now strong for life.

>>76342504
grim

Did a shorter one today, set a new 5K pb for the year even though I wasn't actually trying
I took some carrots with me, but I only saw 1 rabbit this time, and that was a little bun at the very end. It was hot, and there were lots of women out walking their dogs, so maybe that scared them all away. But, I tossed all of the carrots I had at the one rabbit, but it didn't seem interested at all. It licked one for a moment, then went back to eating grass. Wtf am I supposed to do with this full bag of baby carrots now if the rabbits don't like them.

>>76342441
will do, thanks
>>76342504
this won't work for me sadly as I am an incel. Can this be done with a prostitute?

>>76342598

If you can love a prostitute, then you're heart is so weak I recommend you stop all training.

Today I run 11 miles in about 2 hours and 20 minutes

>>76342677
all zone 2 I hope

>>76342688
That’s the goal. I’m in Texas so I run at night and it’s still hot and humid. Last week I managed 10.5 miles with an average bpm of 148.

Thinking about getting into trail running…

>>76342772
Mate I’m binge watching runningwithsimon on YouTube. Very comfy videos.

>>76342787
Huh, never heard of this guy. Thanks for putting me on
I’ve always enjoyed hiking and admired the trail runners that zipped by, now that I’m a runner now, this seems like the natural progression

>>76342791
This is the goal in 10 or so years. We all gonna make it.

>Get Hoka Arahi's
>Get fuck off blisters if I do anything more than baby amounts of running
>Get Asics Nimbus's
>Overpronation becomes apparent, get stiff ankles/tendon overuse
Any recommendations other than cutting my feet off?
I was thinking of either brooks adrenaline or kayano's

>>76343105
maybe try minimalist shoes and go very short steps, high cadence, slow pace
and keep volume low
when I first got into running I had bad shin splints and trained with minimalist for a while to change my gait and strengthen my feet and lower legs
it worked for that
might help you idk
hate arahi's I have those too, absolute ass

>>76342594
I ran 5km today as well
it took me 31:34
t. backpain bro

>>76342731
>>76342688
I don’t get why my pace and heart rate are so much worse than last week with comparable distances/weather.

This is still the longest I’ve run but not happy and I don’t feel so good.

>>76343212
sometimes it just be like it do, anon

>>76343212
because next week it'll be better

>>76343212
maybe ease off a bit

>>76342772
Get used to tripping and having a lot of scrapes and cuts. You may indirectly develop the instinct to roll when you trip.

RACE DAY!

>>76343441
live in darkness anon

>>76343203
>and keep volume low
I just want to try and do around 40km a month.

About to Roon at 220 pounds I’ll keep you updated if I break anything

lmao

>>76343532
I started at 210 and I'm down to 158. You'll be fine.

>>76343607
this was so funny watching live. he eased off and went for the air punch too

Babby's first half marathon race. Didn't know what to go for, so I set out at 4min/k pace and tried to hold as long as possible. Made it to 16km before hitting the wall, but managed to claw back some time in the last 2 km on willpower and self-loathing alone. Happy with it overall and got a medal for placing top 10. Thanks for reading my blog :3

>>76343691
good work anon

>>76343384
Man… I’m trying to reduce the amount of scars I get from being out

>>76343691
Nice bwo

>>76343212
>2:20
>162bpm avg HR
You training is shit.

back to maintaining :(

Ran 1st marathon
30-40km is horrible

>>76337081
It doesn't my friend. Now, haven't you got a good JAV that you've been meaning to watch? Sounds fun! I'd be watching one to but i've got to be down at the oval at 5am so I don't want to be tired,

Any recs for other shoes similar to Pegasus Plus? Theyre def my favourite dailies - feels like an old school shoe, less stack and cushioning, but with modern foam and tech, but I'm keen to try other brands

>>76343894
it's the worst

>HM next Sunday
>Ball of foot has the pain of impact on each step
>Even when walking casually
Not ideal timing, foot is standing on an ice pack as we speak. Not even sure this will alleviate anything

>>76344033
been stretching them calfs? i get pain there if I don't stretch my calfs

>>76344036
I always do 5 mins of idle stretches beforehand but never anything beneficial for the lower legs in general exercise. Started some random pilates today so might slip some calf emphasis in there
Good call anon

is this a good training plan?

run for 2 weeks (3/x w, 25km volume)
get knee injury
walk funny and dont run for 2 weeks
recover
run for 2 weeks
get knee injury
repeat this cycle 3 times
fuck

>>76344210
what kind of knee injury? runners knee from over use meaning you need to stop being a stubborn cunt and build up slower, or an actual knee injury?

>>76343441
ran a new PB of 37:37 in the 10k!!
overtook people the entire race because I started somewhere in the middle (which was especially annoying in the first 3km)
paced myself very good after I made it out of the large crowds but feel like I could have picked up the pace a bit earlier. Still happy tho :)

>>76343691
good stuff

>>76343903
I want her Min Ji on my face if you know what I mean.

>>76342504
No gym has this machine, where might I work out my heart in 2025?

>>76343691
>sub 1hr30
Atta boy, watch out roongen this guy fucks. Actually none of us do. That's why we run (I want sex so bad help)

>>76343767
What should I do to improve it? Run more or run less? I’m also 5’11” 225 (built fat) and lift most days.

I’ll have 2 weeks in a more favorable environment in August but it is just so hot here.

>>76343691
Damn dude, that's an excellent time! Congrats!

I fell today and last week when going from the sidewalk to the street. Both were giga-long-runs(15+ miles), I don't know why this happened, I just went straight down. My elbow hurts more than my legs rn. I feel like an old man.

>>76344699
time for a mobility scooter, gramps

>>76344699
I had my leg give out last week because I was upping the mileage up too much while cutting weight. Trying to get the last few pounds off too quick.

>>76344496

I found one online or rather it found me. Date of for 3 years, then get married. Should go well, heart much stronger. Strong like having been cut in half and scar tissued back together.

Just ran a 25min 5k for the first time in my life. Proud, but felt like hell just maintaining 5:00min/km for that long. Idk how some of you freaks can do 4:00min/km for even longer! But I respect it.

>daily grinding
>grind it until you find it

What I found is knee pain. I wish I could just grind it but my body does not allow it.

>>76341114
Kek

>>76344900
congrats i ran my first one last augustish and even now i have to psych up for a few minutes before i can put out the effort. keep up the good werk

>>76344900
It doesn't get easier, you just go faster. If you're not wishing you were dead at 4 km, you're not going hard enough, so good job on executing.

Lads sorry for the retarded question, I'm a recovering powershitter, is it normal to feel 10000 times more comfortable when I run on my forefoot? It kind feels like a cheat code because I get no shin splints despite being severely overweight so I'm afraid there's a hidden price to pay.
I tried running on my heels but I can't do it longer than like 100m, it's extremely painful (for me)

TRD (Total Rest-Day Death)

>>76331699 (OP)
I am recovering from Iliotibial Band Syndrome and my knee feels like it is back to normal after doing some exercises strengthening my hips

Should I do c25k or can I just jump back in to 5k?

I never done c25k before but didn't have trouble doing 5k before the injury.

>>76345773
you're doing it right

>>76346073
Good to know, thank you fren

>>76346068
What exercises? Those stupid crab walks with a band around your ankles?

>>76346132
video related
https://www.youtube.com/watch?v=85B1dfmgxrg

I've been running for about 2 months following knee surgery last October and was an avid runner before that. However, my form is different and worse than before. My left quad gets really stiff and sore after about 4 miles but my right quad (surgical leg) feels totally fine. There's obviously an asymmetry in my form or build but I don't what it is or how to fix it. Any advice besides "see a physical therapist"? I did a shitton of PT following surgery and am not eager to go back. Right now I'm resting for a week and ordered new/better shoes.

>>76346068
>c25k
Lol
Rofl
Lmao

>>76331699 (OP)
>flat-footed
>buy flat-bottomed skate shoes
>running no longer hurts

>>76346219
>Lol
>Rofl
>Lmao
answer my question faggot

>>76346244

>Couch to 5k/Bridge to 10k Guides
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

Are there half-marathon and marathon ones? I cannot run without Emi.

>>76346382
I never liked C25K, I think Nike Run Club's beginner program teaches you how to run better

>>76344260
based - well done!

damn it got hot out and i need to roon

>>76346774
I believe in you. If this amphibian can do jt, so can you

>>76346774
>damn it got hot out and i need to troon

>>76346774
>damn it got hot out and I roody-poo can't handle one-oh-two ooooh I'm a troon
Just go

>>76346818
>>76346823
>>76346897
i did go
I saw 1 heron and like 6 rabbits. I threw some baby carrots at them as I ran by, and people looked at me weird. But whatever, this is the life I chose I guess. There were also some baby ducks in the river, didn't get a great look at them though

>>76346936
I'm proud of your, and your kindness towards the wildlife. Pay no mind to the normgroids.

>>76346946
proud of you*
Prolonged internet usage has turned me into an ESL.

Going to run 8 miles. Hopefully it goes better than yesterday.

i don't want to go
i hate everything about running
it stops being fun after 10 seconds
i get bored after 10 minutes
my legs hurt after 20 minutes
i want to die after 30 minutes
it's just not worth it

Completed my first 30 minute roon (rather joog) in 9 years, ended up being 4.2km

Was going for 60 miles this week but I realized how close I was to 100k so I just finished my first 100km week.

>>76347072
gj man

>>76347072
>Completed my first 30 minute troon

on my second week of 30 miles this week. up from nothing having increased by 10% each week with the occasional pause. a friend who's a far more experienced runner swears by the idea that i should do a couple weeks of 30 and jump straight to 40 rather than doing it incrementally like i have been. the idea of it sounds awesome, but am i just gonna get injured and fuck up my progress?

>>76346995
I think I need to scale back my lifting and prioritize losing weight if I’m going to progress any more. I am fatigued and carrying too much weight goddammit.

>>76347199
no

>>76347199
just keep it easy and you will be fine, do a couple weeks at 40 then one back at 30 before keeping at 40, that one week at less mileage should help deter any injuries

>>76331699 (OP)
did 5km on the troonmill today. HR down to ~151. previous troon a couple of days ago HR was 158-160, week ago it was 170. crazy how if you listen to the advice and slow things down it actually works. upped my cadence too and no longer get shin and leg pain, calfs don't burn. amazing shit.

>>76345324
>If you're not wishing you were dead at 4 km
Is this the real trick to improoving?

cant decide if i roon before my 11 hour shift or after. if i roon before i can't sleep tonight (currently 4 am, i'd go in about an hour, etc...) but running immediately after 11 hr shift sounds disgusting

The one time I put on the slower Asics Kayanos for a joog and they actually enforced me to remain between 5:30~5:00/km. Every time I wear other race shoes I keep going faster and harder, this felt like a refreshing change of pace for a good taper.
Never underestimate the control and reliability of non-race shoes

>>76347210
How heavy are we talking? The rule of thumb is 1kg will slow you down 1-3 seconds per km.

>>76348027
I’m 5’11” 225lb. I am pretty muscular but also have some fat and have always been involved with sports so running is not as daunting.

>>76347638
>did 5km on the treadmill today. HR down to ~151. previous run a couple of days ago HR was 158-160, week ago it was 170.

>>76347876
>cant decide if i troon before my 11 hour shift or after. if i troon before i can't sleep tonight

Starting the summer long and slow, enjoying the heat but it doesn’t make it any easier

>>76348995
Based NRC bwo keep it up

1k easy 5k tempo
then nice big gym session

Fucking hate how nonathletic I am. 4 days of no running to let my Iliotibial band to calm down. Today I felt I had no lungs, heart rate immediately shot up.

Illegals keep leaving graffiti and trash along my nature trail.

>>76349212
There is nothing wrong with undocumented people

>>76349212
Call ICE

>>76349440
>There is nothing wrong with crime
Kek

>Have a massive ~2cm blister behind the ball of my foot
>Try hydrocolloid bandages etc
>It just keeps growing
>Take an entire week off running
>It turns into a callous, dark but hard
>Looks completely healed
>Go for an easy 5k
>It's back
Fuck my life. Am I going to have to buy new shoes?

>>76350874
Blisters are caused by excess friction. Could be the shoes not shaped well to your foot. Could be lacing. Shoes are too tight or too loose. Could be the socks aren’t moisture wicking enough. You can also buy running balms/salves/Vaseline and apply it to affected areas before running.

>>76350916
My shoes do poke me a bit in my arch, but it's further down than the blister. I can feel the movement happening when my foot is stretched right at the back of my stride, so maybe I should try tightening my shoelaces right at the front?
I'm going to try some sports tape too.

>>76349440
If you're a Judeo-capitalist elite, sure. But even those people will suffer in the long run of shitskin flood.

Only gay
>people
get blisters

I’ve been running on/off (mainly off) for maybe about 3 years now I’m trying to train more seriously but I don’t understand all these different “zones” and heart rate BS
Like today I’m supposed to run 15 minutes at 60% HR and then increase to 80% but it just felt too easy??
I ended up doing 4 miles at a 11 minute mile pace overall while usually this would take me 9:45 approximately

>>76350985
Just run

>>76331699 (OP)
>>76351169
>>76351169
>>76351169