>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: >>76331699

New runner here

it's hot again

>>76351169 (OP)
>/Troon/ Running General

Hot and humid and shitty weather today so I decided to go to the gym to use the troonmill but it was hotter in the fucking gym than it was outside. Pissed me the fuck off and ruined my day.

>>76351183
hello faggot
you have to be 18 to post

You can run faster than this 130kg man, right anon?

>>76351169 (OP)
did c25k like 3 years ago and got a time of 36min, since then my only cardio has been walking, do i just have to start the whole program again or can i somehow get back to doing 5ks anyway?

>>76351252
I'm glad you asked!
First, lace up whatever shoes you have, no it doesn't matter what. Then go outside and run a 5k. Feel free to do it on a track, an out-and-back, or a big old loop (or two) around your house. If you have a GPS watch, that's nice to measure distance and your time, but if not, no worries. You can go do it, right now, no need to ask any more questions.

was hot out again, going to be hotter tomorrow, have to wait till wednesday for it to cool back down, fuck
saw like 8 rabbits today though, i ran out of carrots to throw at them while on the out half, but when coming back i saw they had eaten them all i think, also i have to get better at throwing while running, I only got kinda close once, didn't see any herons today

>>76351263
i just did it anon, i feel like im gonna die fuck u

>>76351453
based. we are all going to die one day

>>76351252
If youve been semi active then not really, the only time ive had shin splints or other injuries was when i first started training to join the army in 17 and when i got out and didnt exercise for awhile i was fine

When I run higher than a certain speed (around 6 min/km) sometime between the 30-40 minute mark my left foot starts getting numb out of nowhere
Like no pain, no other noticeable symptoms in the rest of the body, no heart/lung issues or anything, just the foot becoming numb. It eventually gets to the point where I can't ignore it anymore and have to stop and just walk for a while until the numbness goes away.
I assume it has to do with blood circulation and stuff but how am I supposed to avoid it? It just happens

>>76351708
i get random shit like that. typically the numbness for me is doing my shoes up too tight. i got a high bridge or whatever the top of the middle of the foot is and pretty sure when i lace up too tight it cuts of blood flow through there. slightly firm is how I roll. you could try different lacing techniques see if that helps

I'm gonna nightroon... and it's still 83°F
Listening to Malazan, any audiobook rooners?

>>76351453
Good lad

>>76351740
>I'm gonna nightrun... and it's still 83°F
>Listening to Malazan, any audiobook trooners?

>>76351740
I listened to the naked sun. But i switched back to music because that motivates me more. I should try books again, I keep running out of music.

How do I deal with plantar fasciitis killing my gains? It's improved over a couple months but I still feel it in the heel every morning.

>>76351740
never gotten into audiobooks, music or raw dog it

I wish I were unemployed again
I miss going on like 2 hour runs every day

>>76351740
I really enjoy letting my brain switch off during the run. EDM is generally my preference, but I get if it’s not for you.

When I listen to podcasts or books I need to concentrate on them and don’t get the mental release / refresh that running otherwise gives me.

I rawdogged a run the other day - no music, no strava, no Garmin, just me and the outside. I ran harder than I meant to, and longer because no watch, but it was good if a bit draining.

You nerds should try rawdogging pussy

>>76352025
I'm same as you. I listen to trance while running. It just works for me. It's also pretty much all I listen to generally, but I have most of the A State of Trance Year Mix albums on an mp3 player. They're Armin's yearly "best of" compilations, and each is 2 CD continuous mixes, mostly with the breakdown sections removed, so it's all the higher energy stuff. And there's 20 years of them, which is like 30 hours of trance music. Right now I'm in 2009.
If I do an actual race though, I don't listen to music, it gets too crowded.

>>76352025
How do you track your stats though then? unless you dont care about that shit for tracking improvement etc

God I love running so much. Makes my heart pump, makes me feel good. I'm black too and if any of you all also like running, you're honorary blacks as well, N word passes for all in this thread.

I want to one day do a run from my college all the way to my house, takes one hour from car, I think I could do it in like 3-4.

>>76351881
That happened to me like 15 years ago. I just had to rest. I might have taken some Aleve, but idk if it helped. My cousin who is a surgeon suggested rolling my foot over a can of soda or something like that, but I never got around to that.

I don't understand people who claim to love running

>>76352063
I usually wear a Garmin. I went without the other day to remind myself that the run shouldn’t just be about data. The data and improvement can be fun, but I don’t want that to be the only reason I do it.

>>76352053
Year mix 2009 is great.
I do a lot of hour to 2 hour festival live sets from YouTube. An ASOT live set by Armin or one of the recent ultra / Tomorrowland sets goes pretty hard

>>76352129
Sorry to hear about your obesity

>>76351169 (OP)
>/Roon/
> shows roided to gills sprinter
woah, i don't know if anyone told u that before but u're and fucking retard D:
>>76351453
>i just did it anon, i feel like im gonna die fuck u
shoulda walked :D walking isn't retarded like rooning

>>76352488

>>76352488
are you that one faggot?

>>76351708
>sometime between the 30-40 minute mark my left foot starts getting numb out of nowhere
Not sure if the same but that I think developed into mild tendon issues. Do your ankles roll in/out?

Whats the point of running or cardio in general?

>>76352531
gets the blood flowin n shit and makes the heart pump more efficiently so you can flex on people with a 40bpm rhr

>>76352068
thanks nigga

>>76352025
I rawdog but do wear my garmin so I can check my hr and pace and such. I like recording everything and honestly sometimes I don't even look at it, so it doesn't really distract me.

>>76352387
Doesn't have anything to do with anything I would assume fat people have issues with knees, I don't enjoy voluntarily being out of breath for 30+ minutes. Do you also like being waterboarded?

>>76352068
thanks my nigga, i'll invite you to agartha once i get there

>>76351436
Nice bwo at this rate you'll become their leader

>>76352531
My blood pressure has gotten better since I've started getting regular cardio

>>76352650
If you're out of breath running for 30 minutes then you're definitely obese

>>76352531
I used to smoke, I think my cardio is fucked. Should I get into rooning or swimming? Last I tried swimming I can barely do 1 lap (50m pool).

>>76353098
Don't feel bad about the swimming fucking you up after one lap.

I can do two laps of a 25m pool and then I have to slow down to slow lane speed if I want to keep it up.
And I'm a fucking lifeguard.

>>76353098
Running is more convenient, you can do it anywhere

>>76353098
why not both? i even started cycling as well because i found that i could do cardio every day without soreness if i cycle through all 3 disciplines because they all use different muscles

>>76353126
This also you can eventually train for a triathalon

>>76352682
Welcome brother

>>76352196
>I usually wear a Garmin. I went without the other day to remind myself that the run shouldn’t just be about data. The data and improvement can be fun, but I don’t want that to be the only reason I do it.
This. There’s something really relaxing about a disconnected run without music or a Garmin. Just running by feel.

After going through the hyper-gamified addiction phase that most Garmin users experience, I make sure at least one or two of my weekly runs are unplugged.

How are you coping with the heat? It’s so hot outside I’m losing all motivation to run.

>>76353233
Remember to stay hydrated, run early in the morning if you can, and don’t pay attention to trying to keep your pace, since it’s just going to be shit.

Remember that these shitty summer miles will make your autumn and winter miles better.

can any of you guys recommend a fitness tracker for someone who only cares about monitoring distance and time? everything i see online has a bunch of extra features i can't imagine ever using

>>76353578
Get an Apple Watch/Fitbit/Garmin/Cronos and use the dedicated app

>>76353578

>>76353578
You don’t have to use the extra features, but it’s basically impossible to avoid them. They’re simple software, so companies don’t bother getting rid of them.

Some people wear their Garmin 24-7 and track everything and that’s cool for them. I literally only wear mine when running.

>>76353587
how's a piece of paper gonna tell me how far i ran?

>>76353608
measure it on google maps or something

>>76353578
I just use map my fitness and carry my phone with me when I run
Pic related is basically all I need, also you can turn on a voice that will tell you total distance, split pace and total time once every kilometer/mile

>>76351234
No I can't

>>76353098
ive been smoking for 15 years and i do daily 10km runs and 1km swim once every week

just dont be a weak nigger

>>76353654
Bro what's your VO2 max

>>76353661
no idea but these are my stats
i don't train for times I just like to run/jog
1k swim usually takes 20 minutes

>>76353633
nice i'll try this out before i shell out and buy something. ty anon

>>76353692
im pretty sure I could get better times if I bothered training specifically for that with a proper structure plan

>>76353704
Yeah you could be so much better if you quit smoking and tried harder

>>76353608
You write on the paper how far you ran and the time it took you. The paper tracks your /fit/ness.

>>76353692
>400m 38s
LMAO

>>76353750
but i need to know how far i ran to write it down

>>76353758
nigga faster than usain bolt's pace 4 times over

Did my first HIIT workout ever today.
Fucking crawled past the halfway point. Was meant to be 60s/60s - 8 reps with 2 sets and I managed just the one set

Paced myself like ass

>>76353830
>image
Bwo this is why they keep calling us troons

>>76353293
>Remember that these shitty summer miles will make your autumn and winter miles better
thx bro, gonna just do heart rate based 40 min runs, knowing the pace will be slow helps a lot

>>76353785
>go to a track
>use a predetermined marked path
>"I went from front door to corner of smith & wesson and back"
>use any of the infinite readily available mileage tracking technology available at your finger tips
I can understand not having a dad must have been detrimental to your well being and critical thinking skills, but you'll need to overcome it some day

>>76353578
you don't need a GPS or fitness tracker, all you need is the duration of your run and the distance, google "gmaps pedometer" and you can manually put in the distance

you don't even have to wear a watch if you approximate from your home clock start and stop time (assuming you are running from your front door or leave phone in car at the start of a trail etc...)

>>76353885
because cartoon girls are cute snd have expressive faces?
would you have preferred I post a cute cartoon boy to mirror my emotions?

>>76353885
don't care
still gonna use female avatars in forums
still gonna use female characters in games
still gonna use female reaction pictures in 4chan
the female figure is peak aesthetics, why the fuck would i want to look at ugly men?

I run for she

>>76353935
For me it depends on the game
If it's an online game where the character is supposed to represent me, I'll try to make a character that looks like me (albeit an idealized super-muscular and epic looking one). But if it's a single-player game that's already cute like Pokemon I'll play as the girl usually

>>76353708
Im not gonna quit smoking and I will keep running slow and steady
>>76353758
Yeah probably some GPS error

>>76353800
The fastest guy in the world is a 4channel user that's been chain smoking and shitposting the last 15 years. I wonder how great he could be if he actually applied himself.

>>76351881
>>76352070


Stretch your calf against a wall (look it up). Do single leg calf stretches to get a deeper stretch. Rolling a ball on your foot will do nothing.

>>76353957
https://youtu.be/5-F43N3d1uA
I like putting this song on during the last 3 minutes of whatever distance I'm aiming for to give me an extra boost. I want to run like these horse girls one day

>>76353977
anime songs are pretty underrated workout music, they're so energetic you just get automatically pumped up
i like to throw ado songs once every 1 or 2 tracks on my playlist and notice how my speed just naturally increases when I hear her singing

>>76353995
LiSA (singer of songs like the openings of SAO and Demon Slayer) literally leans into this as her songs (if you understand Japanese) literally have lyrics about GOING FASTER and SPEEDING UP, and NEVER STOPPING

>>76354004
Like, that's so cool, like, maybe I'll check her out, like, later or something, like, I don't know.

>>76354017
My favorite songs of hers' is WiLD CANDY (just a nice fun and upbeat song that has a cute dance to go along with it) and RED ZONE (this one is kind of like Ado's "Odo" if you're familiar with that song, and it's kind of on the nose since I'm pretty sure RED ZONE is referring to Zone 5 running when part of the chorus translates to "almost at the limit but don't wanna stop, throat is constantly dry" lmao). Her whole thing is about "having another good day" so I love listening to her on morning runs
https://youtu.be/KgLVm0HuVbE

>>76354004
shiny sword my diamond
dadadadashiteru to threshold!!!

>>76351169 (OP)
>signed up for marathon in the fall
>still havent done any prep
>how fucked am i?

>>76354048
LiSA is so based, I fell in love with her when she did the Sk8er boy cover
for me it's the grisaia anime ending
https://www.youtube.com/watch?v=-H9dYWfudA0&ab_channel=DrazenYouTube
the VN has a very special place in my heart, and the whole running imagery is just made for that moment where you start nearing your limit but know you can still push yourself just a bit more

>>76354111
Depends if it's late or early fall. Either way you can do a 12 or 14 week (albeit intense) training plan

>>76354111
It takes at the very most 20 weeks to get ready to complete a marathon from nothing. Build up slowly (and don’t get injured) and you’ll be fine.

>>76352842
Fuck do you mean. Moving is unnatural and unnecessary. 99%of the population can't run for 30 minutes and it has nothing to do with being fat it has to do with being sedentary. do you think gymbros can roon? can mousy 110lb soaking wet gamers roon? neither are fat. Your IQ is lower than that of a roided out monkey.

>>76354125
Why so offended?

>say something absolutely retarded
>get corrected
>"hurr why so offended"

lifting weights gets easier the more you do it, running doesn't. it's continuous torture with no breaks and the least rewarding thing imaginable. you're delusional, coping or a liar if you claim to enjoy it

>>76354167
>lifting weights gets easier the more you do it, running doesn't.
LMFAO

>>76354167
>running doesn't
yes it does nigga

Tranny jews in full force today

Rate this workout:

Did 1 hour 20% incline threadmill fast walk at 6,5 km/t.
All in zone 2. I ended the workout with a 15km/t 5 min run at 85-95% max HR as vo2 max workout.

>>76354167
both things get easier if you dont up your levels constantly, the goal atleast with lifting is to push harder than last time to actually build muscle, if you're half assing it you're not really building any new muscle

>>76354208
>threadmill
>walk
>6,5 km/t.
>All in zone 2
>5 min run
>vo2 max workout

>Rate this workout:
gr8 b8 m8 i r8 8/8

>>76351169 (OP)
https://www.youtube.com/watch?v=Tjju0OsShmI&ab_channel=Goatis

Reminder that running will literally cause a heart attack

>>76354245
kek just don't overdo it, like all exercise

>>76353692
>daily 10km runs
>Best 10K is within a minute of my 2nd ever 10K
How is that even possible?

>>76354245
my family doctor told me that some of the worst geriatric patients she deals with were all distance runners when they were younger and they have fucked up joints, knees, and hips and are barely mobile now. It kinda scared me and made me reduce my mileage quite a bit. I think mixing light running (less than 10km) and weight training is the holy grail.

>>76354282
Gee I wonder

>>76354293
I have literally no idea how someone who runs 10km daily wouldn't have gotten a better time than that, even as an accident.

>>76354300
Really, you don't think?

>personal best time going out
>pale busty girl smiles and waves as I'm coming back
>immediately after get set upon by large flies that chase me for half a mile

longtime weightlifter, new comer to running.
i can walk however far and be fine, but after i run, even short lengths, i get (what i believe to be) shin splints.

i feel on the front middle “flat” part of my tibia a pain that i can actively press on and feel pain. happens on both of my legs. Why is this?

for reference:
>29 yo
>male
>5”11 176 pounds
>4.6 inch penis

>>76354315
Life is a comedy

>>76354308
Why would he lie?

>>76354320
>>76354308
i'm that guy and why would i lie, niggers?

1. I don't fucking do my roons to exort maximum effort
2. I keep around 140 - 155bpm - run with a pace i can talk
3. just run as a meditative method

what is the problem with me doing things the way I like?

>>76354245
this video made me quit running

>>76354245
This video made me wanna run more

One of my coworkers (who I’ve never met) ran one of the prestigious ultras that is over 200 miles. Should I see if we can become friends?

>>76354381
Is it really running if they're walking 90% of the time?

>>76354337
I wasn't really doing maximum effort either so I just didn't understand it. I believed you.

>>76351234
he's fast as shit wtf

>>76352029
I raw dogged pussy this morning after waking up
then did a quick lil 4.5k run along the seaside

>>76354111
you should be okay but you better start running 6 days a week starting now
most of those runs should be very easy and not too long
there are so many training plans available, just pick one and go with it

Rawdogging pussy is nice and all but have y'all ever cummed inside one without any protection

>>76354445
>father of two
i've done it at least twice

>>76354445
Multiple times since I was 15 and I had also a 15 year old gf
Cummed multiple times in her mouth, ass, pussy for years on end…
Crazy times. i wonder how many liters of my cum she swallowed

>>76354457
Do/did you stroller run?

>>76354459
>Crazy times. i wonder how many liters of my cum she swallowed
Lol yeah... You ever think about what she's doing now?
In my experience girls like that become loco

>>76354462
nah, i run before the kids get up, only time of the day i have to myself

>>76354468
I don't really tried looking for her stuff online but who knows man
last time I talked to her or knew anything about that bitch was when we broke up after she went out town to college
shes probably whoring herself out. hopefully shes getting beaten up by some nigger maybe some dude that will end up killing her

>>76354505
Damn bro

>>76354445
I do it with my gf but it's getting riskier
at first we'd only do it while she was on her period then we do it after we believe she's ovulated

>>76354551
>at first we'd only do it while she was on her period
Based. The walls feels different tho texture-wise

>>76354445
Close to 40, virgin

>>76354653
how?
are you ugly as a sin?

>>76354675
yes, also social recluse, also NEET

>>76354687
keep rooning tho bro

>>76354316
>Why is this?
because you're a pussy

>>76354687
women complicate life and bring much grievance and frustration
if one can be fully content on their own without a woman they are truly blessed
being a virgin might be best because you have yet to taste the forbidden fruit

>>76354316
jog slowly on grass, barefoot, balls of feet, no further than 100m at a time and walk in between
do this for 20 minutes or so a day
you will build up strength and the pain will vanish

>>76354696
>keep trooning tho bro

>>76354696
>>76354723
Can someone explain this meme to me? I haven’t posted here in a few years.

>>76354713
True. But love em or hate em can't live without em

>meme
>meme
>meme
>meme

>>76354747
that is what I have discovered as well
my girl asked me what I don't like about her and I just said "women; can't live with 'em, can't live without 'em" and she made a sad pouty face

Is 23:30 a good 5k time?

>>76354899
Well, good for you, you look happy and healthy. Not me, if you ever cared to ask. Good for you, you're doing great out there without me, baby. God, I wish that I could do that

>>76354899
only if you decide it is

>>76354965
>>76354972
jelly

You can just say no

>>76354653
My brother

>>76354675
The road is the only relationship I have time or affection for

I've been treadmill running at Planet Fitness for several days now. It's just too hot out and I'm sick of getting up at 4am to run before work.

>>76354899
that's about my PB as well and I choose to believe it is "good" but could definitely be better

>>76351774
Karsa Orlong is the ultimate chad. Witness your mile splits brother

>>76354899
i honestly don't get how people can run that fast for that long
like i'm fine doing 5k in 30 minutes which I consider my personal standard for being satisfactory fit, but the moment my pace gets to 5:30min/km I start dying and can't hold it for long, my heart starts hurting, breathing feels like there's a knife stabbed on my back, etc

>>76355174
yes it really sucks the whole time

>>76355174
damn how it feels knowing that a guy who smoke cigaretes for probably half or 2 thirds of your life does 5k in 24min for fun?

i just want to run
i don't want to do anything else with my life

>>76355253
same...
i unironically shape my life in order to run more or or being able to run at better places
trying to relocate to a place where I can work 20h/week and have plenty mountains around to run

>>76355174
Keep at it. Soon that pace seems normal and 5:30/km seems slow. Just takes time.

>>76355253
When you go to work, think of it a earning the bed you rest/recover in, the food you eat to pet your runs, and the next pair of shoes you'll need. In a way, you're doing it to continue running.

>>76355174
>fast

>>76355275
the thing is I have enough saved up that I could probably go 20 years without working, and by that point I'd be in my mid 50s anyway so if I ran out of money I could just die anyway, so idk why I'm working and not just running every day, I don't have a good answer

Which shoes will make me run faster and leave no tracks? (Im black btw not sure if that matters)

this is going to be the hottest day yet

>>76355387
I've seen plenty of people older than 50 at races. You're extending your running.
Also, there's no guarantee that your buying power will stay consistent into the future. It may not actually last you to 50, even if it's well invested.

>>76355468
105F here right now.

>>76355391
>(Im black btw not sure if that matters)
go back to africa

Anyone been rooning in the Triumph 18 or Triumph TR2 and have any thoughts worth sharing?

>>76352650
You stop being out of breath after you get used to running.

>>76353233
Run at 5 am

Thanks to the guy who gave me some tips to heal my massive ~2cm wide blister. I loosened my shoes and started taping over the affected area, and after my interval session this morning the hardened blister came entirely off with the tape. Now there's just fresh and healthy skin underneath.

I'm going to keep taping the area to stop it from coming back, but I think I'm finally back on track after a few bad weeks.

>>76353785
Google maps, right click, measure distance. Create a route. Use a watch to measure time.

>>76354899
https://runbundle.com/tools/age-grading-calculator

>>76353785
try this tool out:
https://onthegomap.com/#/create

>>76355604
i genuinely don't believe this is true, running is exhaustion, objects aim to be at rest and it takes energy to force things to move.
when i lift weights, weights that i struggled with when i started feel light and easy, but running just the first (one (1)) minute feels just as bad as the first time even though i can now manage 30 minutes 3 times a week. nobody can truly enjoy this.

it wasn't as hot as I expected, I think a cold front is coming or something, idk how weather works, should be cooler tomorrow too
i saw 3 rabbits, nearly hit one in the head with a carrot, also saw some baby ducks in the river

>>76355669
Is pure probably running too hard. Keep it light, conversational pace. It takes time to make progress, but you’ll make progress and your conversational pace will improve. If you’re out of breath, you’re probably going too hard.

>>76355669
maybe start off a bit slower and only go as fast as you need to
I love it, but I go slow most times
I hate the interval sessions but they make it so I move faster for the same effort on all my easy days

>>76355669
I do a 1.5-2.5 hour long run most weekends. The only times I am breathing heavier is when I am running hills, when I’m pushing my pace, or it’s really hot/humid. What is usually the hardest is my legs/feet getting tired. It takes time. Multiple years.

Hiya fellas, I've gone from 297 to 208 in the last eight months. I used to struggle to maintain a 3 mph pace walking (chafing and inflamed stretch marks). Now, I maintain 12 mph running 0.15 miles in 45 seconds, a 5 minute mile pace. Nothing special at all, but way better than where I was.

Since I've now reached the point where I'm comfortable including spurts of jogging and running into my day multiple times a week with no signs of shin splints or soreness, I wanted to ask how to best improve my stamina. Should I push myself to feel like I'm gonna die and run as hard as I can in short spurts? Or should I try and focus running for longer at a slower speed and hope it carries over? Long-distance running isn't a goal of mine, but I would like to get to a point where I can run a mile in less than six minutes. My high school mile time was 6:35. I'd be elated to top that.

As far as body care goes, any suggestions for dealing with chafing? A former college football player swears by Vaseline and I usually go with that before I start to push myself, If the chafing gets bad and I need to recover, then I use Gold Bond powder. But I've heard some runners use Body Glide. Thoughts?

>>76355669
damn what a retard talking about shit he doesnt even know about
on a conversational pace I literally can run for hours on end without being out of breath
only struggle when you are "experienced" is getting out of fuel and your legs hurting as bitch after hours

>>76355751
for chafing I just wear compression shorts
don't even bother wearing anything else, fuck it

>>76355788
I'll give that a try. It just sucks that this is the damage I have to deal with. The stretch marks are faded, but when they get inflamed they get raised above the skin and goddamn it burns. It's like a paper cut if it gets too bad. Hate it so much. Sorry for too much information, just wanted to give a stark picture of what happens when people let themselves go like I did. But it's not nearly as bad as it was, and I'm excited to run again, to actually want to run, it's such a huge change in my mindset.

My legs can handle the pace, it's just my lungs that are weak. I'll work on them.

>>76355689
>>76355692
i'm not running hard at all, i'm very slow. considering people here say 5km in 23 minutes is slow. 4.2km in 30 minutes is abyssal. going any slower would be borderline walking. it's the pace where i feel i can go to the distance considering the length and uphill sections that drain stamina.

i have no idea how fast normal people run/jog i.e. conversation pace, where people wouldn't laugh at me if they saw me. i incelrun at 3-4am because i'm too self-conscious to run this slowly if people could see me struggle not going objectively fast.

9 years ago i ran 60 minutes 3x a week and it was just as unfun and i never got back into it after the long local winter and ice came and all the progress was gone when the ice melted in april. now at almost 30 i'm entering my twilight years, and as much as i hate it i have to run again for preventative health reasons. even if running was easy, it's so mind numbingly boring the mental side of doing nothing productive with my brain for 30 minutes is just as bad if not worse as the physical side.

>>76355669
Most of your running should be easy. At your level, I'd even argue that all of it should be easy. Just take your time and go slowly. What pace are you running at and what's your heart rate? If you let us know those, we'll be able to tell you what pace you should be sticking to.

But as a general guide, see if you can run slowly enough to keep your heart rate at around 140-160 bpm. The way to slow yourself down is to take shorter strides at roughly the same cadence. I see lots of beginners doing these huge floaty jumps, and it's just not the right way to do it.

>>76355839
>see if you can run slowly enough to keep your heart rate at around 140-160 bpm
do you have any recommendations for bpm sensors that work offline without being connected to a phone+app+account and so on?

>>76355826
>i'm very slow. considering people here say 5km in 23 minutes is slow
We mean relatively speaking. You should be running slowly by your own standards, there's no point comparing yourself to anybody else.

>where people wouldn't laugh at me if they saw me
Who gives a fuck? Just shuffle along with one foot in front of the other. I guarantee that people will laugh at you more for running with bad form than they will for running slowly with perfect form. When I started I was running at setting 6 on the treadmill, which I think was 6 km/hr or 9:45/km. I'm pretty sure top-tier ultramarathon paces can be as slow as 7:30/km.

>it's so mind numbingly boring the mental side of doing nothing productive with my brain
Consider this: your brain is rotten. Ruined by short-form content and instant gratification. If you genuinely can't bear to spend 60 minutes in your own thoughts, download a podcast or audiobook. Personally, I like the mindfulness of running. I use the time to think about everything, or nothing.

>>76355846
Literally any smartwatch. Garmin is the gold-standard, you could probably get something like a Vivoactive 5 pretty cheaply.

>phone+app+account
This is a good thing. The data is genuinely helpful, and you would probably appreciate it given your obvious phone addiction. But no, there's no subscription fee and you don't need to carry your phone while you run.

>>76354245
wish i could cut off your internet access

>>76355808
most people here probably went through a squatting phase and have above average thighs, chafing is unavoidable, most of my pants get holes in the crotch from it, but compression shorts really do the trick, don't have to mess around with messy creams n shit

>>76355873
>Who gives a fuck? Just shuffle along with one foot in front of the other.
this7:30/km is a perfectly reasonable beginner pace
I call it the chinese grandma jog
it feels good
nice and light, slow and steady, calm
I do it in a nice environment, on a good track or in a park
running at night sounds depressing

Felt way better than this past weekend. I did not lift today.

>>76355391
work boots

>>76355577
>Anyone been trooning and have any thoughts worth sharing?

>>76356084
I run at night too. It's out of necessity, but I actually like it.
I'll often even run without a head torch through my local park, which is quite bushy and wild. You should try it some time, it's comfy being completely alone.

>>76356146
I actually have done it, early morning hours sometimes before work, I don't like it so much, there are police roaming about and I feel they are going to question me
I have no fear or anything, I just like the visibility and the colors of the daytime, I like the feeling of the sun and I like to observe all the life around me
at night it almost feels like the world is dead

Do you think 1 calendar year is long enough to train for a 100 mile race? I could do the Vermont 100 next July or one of the easiest 100 mile trail races in America (also local) next December. I can run a half marathon but not a full marathon currently.

i like to run fast even though it fucks up my ankles
there is nothing better than racing past people and making them sniff my sweat and fart trail
im not even a fast runner (2h 13.1mile) but i feel like part of a rare breed in this thread right now

>>76356299
sure
i think the only challenge is to make sure you don't get injured through your training block

>>76354316
Because it takes time to train up for running on concrete, the constant impact that goes on through your legs is just telling you you arent ready for it yet. Though once you get past shin splints for awhile it doesnt really come back even after a long period of inactivity

>>76354316
What shoes are you wearing, and what's your cadence?
It could be caused by shoes that are too neutral and cause you to overpronate. Or you could just be overstriding, in which case fix your form.
Overpronation is more likely.

>>76355826
The boredom will fade and you’ll eventually come face to face with your personality. Tbh if you are bored of yourself on a 30 minute run then have sympathy for the rest of the world who has to interact with your boring ass.

Be mindful. Use the time to think through stuff. Think of it as structured meditation if you have to. Or don’t. IDGAF.

>30
I’m 36, am in the best physical shape of my life (even after 12 years in military) and I spend every day looking forward to my next run so I can think, look out at the world and be happy to be alive and healthy.

calf is gone dodgy again. fuck it I'm out. not risking it going completely. gym + bike for the rest of the month

I saw a rooner girl today.
The first thing that came in my mind was impregnation.

Haven't tapered for a HM before, feels pretty sus not going >15km at all a week before the race when that's all I've done the last few months
These short runs better not make the real deal a shock surprise

>>76356917
I get it anon but please calm yourself

>>76356992
Yeah I'm also training for a HM and it's weird that my first week's long run in my program is the same distance I've been casually running 3-4 times a week

>>76356603
The problem is that people's attention spans are shot these days. I have a friend who can't finish an entire song and needs to move onto the next one after the melody begins to repeat itself

>>76355751
I use Body Glide. It’s cheap and effective but you can also wear compression shorts.

As for running, do zone 2 and build up your base endurance. Just google zone 2 running. This will also help develop your joints gradually so you don’t injure yourself.

>>76356441
I was like you when I was younger then I realized how retarded it is to run like that.

>>76353692
400m is 5 seconds faster than current world record. Hmmmmmm.jpg I think your 400 should be your 200 and your half mile (also wr pace) should be your 400. It would line up more with your mid distance times.

>>76356917
You will get an ultra running cardio bunny pregnant! You gotta believe to make it happen.

>>76357264
You mean ultra walker

>>76356917
>I saw a trooner girl today

Got a pair of Boston 13s for $120 woot woot

I am not improving.
This sucks, and eventually will kill my motivation so much that I will do less and less rooning.

>>76357960
You eating clean bro?

>>76357961
What? I am not lifting.
I eat mostly carbs, and meat every 2nd day, barely any processed food now, because it's well more expensive here than fresh vegetables, pasta, rice and chicken.

>>76357967
What does your program look like? If you want to get faster you gotta mix in those tempo and speed runs with your long runs bro

>>76357967
>I am not lifting.
You should. Weight training is still an essential part of training for endurance sports.

>>76357960
>I am not improving.
>I will do less and less trooning.

>>76355751
The mile might not be a "long" distance but it is still much more of an endurance event than a sprint event. I think you will see better results focusing on running slower for a longer continuous time.

I'm also a little heavier than the typical runner body and compression shorts or running shorts with a liner mostly eliminate any chafing for me.

damn the temperature really dropped since yesterday
i might do a long run today

My noob gains were really low low hanging fruits. After that no improvement, I am not even talking about running the 5k faster, but at least the the HR should be dropping for the same or a bit slower time, but it did not, not even after grinding 2 months.

>>76358715
Have you tried zone 2 running

>>76358715
have you tried just enjoying going for a run and not worrying about heart rate or pace?

>>76353578
How about use your brain to track stuff. Or, a calendar.

>>76351169 (OP)
ooh i have a question, does ROONING uphill on a very steep hill that is like 5km long count as both aerobic exercise and strength training at the same time? i noticed during my morning run uphill (its like 50 degrees uphill, extremely steep) that its like doing a few hundred bulgarian split squats while running, is hillmaxxing the future of /roon/?

>>76358941
>ooh i have a question, does TROONING count as both aerobic exercise and strength training at the same time?

>>76358741
No, which is why I own a Garmin watch. Checking all the very basic stuff like pace, hr, and running cadence.

On that note, I try my hardest to turn my feet faster, but it's not possible, only at a pace of 5min/km and faster can I naturally maintain 170+ spm, otherwise it drops around 160ish.

>>76358941
All running is aerobic and anaerobic exercise. Sprints/hills/tempo/long distance are going to work more of the anaerobic component which is building muscle. I’m can’t say to what degree a long steep hill is compared to a specific number of lunges/squats though. It won’t give you giant quads, but more a solid well developed quad.

>>76358941
>>7635908
I’ll add if you really want to feel it in your quads, run up and down the hill.

Hot, humid, sunny, legs tired from the start. But if you keep (t)rooning even when it’s hard, YGMI.

>>76359123
>Hot, humid, sunny, legs tired from the start. But if you keep running even when it’s hard, YGMI.

my heart rate monitor was giving me erratic and incorrect readings today, I use it in order to stay in zone 2 for my easy runs but I had a realization that all this zone 2 nonsense is gay and sensationalist and I will just roon as God intended, also I was around 165 bpm and it felt quite easy, steady breathing through slightly open mouth, maybe the base I've built over the last few months of "zzone 2 training" has helped me get to a point where higher heart rates feel fine as well
I'm going to retire the zone 2 stuff and just focus on pace, think I'm just going to do what garmin sama tells me like that one dude who had his garmin in Japanese
whatever happened to that guy?

>>76359037
try to just enjoy the process, take in the sights, feel the ground beneath you, marvel at your body's ability to carry you from place to place
observe all the people in your surroundings who don't have the capability to do what you're doing

should I be bringing water with me on 10k runs?

>>76359326
I don't, and I've gone even further without water

almost time to roon

>>76359326
nah, just drink some water+electrolytes before heading out and have some carbs like 1 hour pre run
I've ran 10k countless times with zero water
just rawdog it

>>76359396
>almost time to troon

>>76359326
Hydrate before a run, not during

>>76359435
Depends on the run. You gotta hydrate during a marathon but yeah 10K should be fine if you hydrate before

Nice mid week 10K. Actually set my two fastest 5Ks of the year so far, and I wasn't even really trying to go quicker. It's amazing what 10 degrees cooler weather and a good lunch will do.
I saw 5 rabbits. They all started coming out of the bushes on my return trip. I tossed some carrots at them, nearly hit one. Feeding them is probably a fucking crime where I live, but oh well

imagine cumming on cute runner girl tummies

why are men obsessed with cumming on girls' tummies?

>>76359675
Nice man, I also did a 10k today
t. backpain bro
feeling good

>>76357967
you need to lift weights and more protein daily
chicken is great fish is best if you can afford it
>>76357200
yes, doesn't mean i stop loving it

>>76359759
you'll understand if you are a man

>>76359759
cute tummies demand cummies

>>76359785
sort of? tranny so i guess like halfway i get it
>>76359797
okay this i don't get

I got some compression socks and they are very comfy. Gonna run in them tomorrow

>>76351234
what the fucking shit how is he so fast

started running may of 2024. lost 50 pounds and ran my city's marathon last year in 5:04:xx... only a week before the event did someone offer me a bib to to their freind dropping out, and I decided I might just be able to trot it... Gonna run it again this year and looking to massacre my time last year. I did want to BQ but, it's 5 weeks out and I guess that's impossible. But. Iuno, how we lookin? I'm about 5'10'' 185 lbs right now with very muscular legs.

>>76360198
+runalyze has my vo2max at about 52.

>May have secured a good new job
>Job training will conflict with when I had planned to run my first marathon after a year of rooning
I guess I can always run another marathon. Out of all the things that would stop me, motivation, injury etc. I never thought it would be success.

>>76360205
have you already signed up for your marathon? if it was before the job offer, then just show them proof. employers love rooners. especially if it's a good employer.

>>76360198
looks good, should be able to hit sub 4 hours

>>76360275
th thanks

>>76360257
>employers love trooners

>>76360257
Yeah, the problem is there is 2 lots of 2 weeks of paid training in a distant city. It's not just about taking a day or two off. It's fine, career takes priority.

>tfw ITBS
I don't even like running, I just want to go hiking :(

>>76360198
3:30 maybe I dunno
not enough info
well under 4 anyway

>>76354146
because you're clearly a retard asserting his opinions as facts when they're just objectively wrong

>>76360777
Why so offended?

evening roon it is what it is

Muh fuggin heart
But seriously am I going to have a heart attack. 5:20km pace for 14.5km. Pounded a can of monster before.

I have flat feet (they don't hurt or anything), besides soles which I have in my shoes what can I do to get my arch back?

>>76354337
it's not really your best if you're not doing max effort. go run a road race to see what you're capable of. measured course, electronic timing.

>>76360922
lmao you probably had indigestion

I'm considering running maybe 15-20km too but I'm not sure if I won't get bored or something. As long as you run like 45 minutes, is there anything different in terms of training benefits in running another 45 minutes? I guess if I want to run a marathon I better get used to running with depleted glycogen but I'm not sure about it.

My Garmin predictions are still creeping up and the marathon time it suggests is getting closer and closer to BQ which somehow I do want just to be able flex on 99% of the world population or sth.

Kinda petty but eh you gotta have something to motivate you lmao

Monday : ez run
Tuesday : Kettlebell Clean & jerk + front squats/rows
Wednesday : ez run
Thursday : rest
Friday : Kettlebell snatches + dips/curls
Saturday : long run
Sunday : rest

Toughts ?
No access to gym anymore i got b& from my two local ones.

>>76361027
i demand the story

>>76351169 (OP)
I also enjoy running.

>>76361034
(ESL, so sorry for the english mistakes i'm about to make)
I got some real health issues so i might be out for months anytime. Both times i asked specifically for basic subscriptions i could cancel anytime, they said yeah sure, both times they put me on subscriptions that are yearly cancellable.
Called bank and blocked all transfers from my account. Nothing crazy.

Routine good ?

>>76360922
yikes. good on you tho

>>76360798
>evening troon it is what it is

>>76360581
ITBS also for me.

>>76360922
You literally shouldn’t be able to be in zone 5 for that long. Seek help

>>76361432
lol weak ass heart pussy ass bitch cry about it faggot

>>76361432
>literally

>>76361027
I mean it all depends on your goals
for general fitness that looks good, maybe add some pullups and pushups on the ez run days
wouldn't hurt to have an interval day as well (run fast for a short distance then rest and repeat)

>month two of knee rehab during which I can only cycle
man I can't wait to be healthy again, this sucks
thanks for reading my blog post

i just want to go run... but i have to work 3 more hours

>>76362521
You have plenty of time

>>76362524
you think so?

>>76358494
Thanks, man.

Pushed myself today, it's a new record (for me)! Ran my mile in 8:43. The mile I ran in my junior year of high school was 6:35, so I'm a ways off. But I'm getting there!

>>76362524
well yeah, but i don't want to wait. one of these days i'm going to shut my laptop, put on my running shoes, and run straight off a cliff or something

>2 week vacation
>come back and can barely run 10 miles

I went on a few sweaty 10k step jogs the last couple days. Means these 48 hours I've moved 80,000 steps. Got slight DOMS in my legs for the first time in a long time. Made me feel a bit sick waking up this morning. I could do it again but fuck it I'm gonna swing my kettlebells.

>>76362781
tore my meniscus first run back after a month break. been running like 10KM a day for 10+ years. was only jogging essentially, too.

>>76361724
Should've lifted weights.

>>76361724
based. same homie. everything but running sucks.

>>76359326
If it's hot out and you're going slow, yes.

>>76359326
I usually plan my "long" (16-18k) runs to go past water fountains, but I'm going to finally bite the bullet and buy a running belt and soft flask. I'll probably fill it up with an electrolyte drink so that I don't need to carry both food and water.

Why shouldn’t I put this on my nipples to prevent them from bleeding

>>76362887
or just drive to a local park loop and run it enough times to make it a long run, keep drinks in your car

I noticed I'm in a worse mood if I don't get a run in. Not good

>>76362887
>>76363075
I have a 1.6 mile back and forth along a yacht club by my apartment. I leave iced water bottles on one end so I can get water every lap.

today my groin actually kind of hurt a bit... i may have pushed it too far, might need to take some time off
saw 5 or 6 rabbits, tossed some carrots at them, but sometimes i wonder if rabbits even like carrots... the couple that live near where i start my runs seem completely uninterested

>>76363249
Carrots will make them fat actually. Rabbits like hay

>>76363213
nice, there's a little 1km loop nature reserve near me; gravel and wooden walk-ways, I see snakes, rabbits, hawks and other birds. Most laps I've done was 12. I will increase that number, it wasn't too difficult but I want to reserve myself so I don't get injured.

>>76363278
>I want to reserve myself so I don't get injured.
lol

Anyone try the norwegian singles method from that long letsrun thread? I've been on it for about 8 weeks now so I haven't seen any real results. But I do feel pretty fresh every day that I run and no injuries yet.

How the FUCK am I supposed to stay hydrated and run for a long time when there are no public bathroom or woods on my route. Had to stop at 5k today because I needed to piss.

>>76363459
>Had to stop at 5k today because I needed to piss.
how is that a thing? i just drink enough water, not too little not too much, and make sure to have a piss before going
once you start sweating your kidneys will barely produce any piss, if you had to stop at 5k that means you already had your bladder full before you even started, or drank a literal gallon of water before the run

>>76363459
drink and piss before you run

>>76363490
I drank a cup of water 30
Minutes before and pissed before I left. Evidently I need to wait long and piss more.

>>76363497
or drink less, usually i wake up, drink half a glass of water, have the standard piss after waking up, then go out and do 10k without eating breakfast
never ever had any issues with needing to piss mid-run

>>76363271
oh, well i guess I'm fattening them up for the bald eagles that live nearby. Idk where to get some hay

>>76363571
You bale it

10k afternoon run. many attractive females around the bay. it's great to be alive :)

>>76360638
yeah safe for sub 3:30 I think. quite safe. I do think 3:15 is achievable, maybe 3:10 as a ceiling. I may be /delusional/ but i'm just trying not to sell myself short. training my ass off in the next 5 weeks - and how that goes will make minutes of difference on the time.

basically from the data I shared... the 1:37 half felt very good and I chose to stop. and the 30km I was holding back. I do think I can maintain that hm pace for the whole thing, or, at least should be able to by race day. like I said, I am coming from a 5hr marathon less than a year ago, so my progress is rapid, and while beginning to plateau, is still improving, and it is indeed hard to predict just where i'll be on race day. But yeah sub 3:30 is a lock for sure.

Why the fuck do marathon tickets get sold out so quickly. This is the third event this year in my city that I can't get into. It's not fair, not even concert tickets are like this.

>>76351263
>First, lace up whatever shoes you have, no it doesn't matter what.
yes it does matter! shoes are the most important part of running

>>76364591
This, running shoes are mostly to help you with your recovery. You don't need expensive ones to get started, either
https://runrepeat.com/catalog/running-shoes

just got my second ever pair of running shoes since i put about ~500mi on my first ones and my feet. did i fuck up buying the same budget pair of shoes (asics gel excite 10s, for the record)? i can't imagine it's worth the marginal $70-$100 it costs to buy a higher tier pair of shoes unless i'm actively running half marathons or longer.

>>76364696
*and my feet started hurting despite not changing much else

>>76364696
Unless you had problems with your previous pair and aren't planning on changing up your program, I don't see what's wrong with that. Putting in 500 miles is good work and clearly you liked the shoes enough to get them again. The more expensive shoes just have more technology and for some people they like to switch it up after they retire their shoes to see what's out there. Others buy multiple pairs of the same shoe because they love it so much

>>76364702
500 miles is on the higher end of mileage for a shoe. Generally I hear people replacing their shoes after 300-400 miles

>>76364696
>did i fuck up buying the same budget pair of shoes
if you can run and the tendons around your knees dont hurt and your legs feel good then the shoes are fine
>>76364719
>The more expensive shoes just have more technology
no they dont. the rubber is the same on every shoe its just the sole design thats different

>>76364847
Some shoes have better rubber, better soles, carbon plates/rods, etc. This is better/more technology

Oh and in some cases the entire upper is made of experimental/different material

WHAT CARBON SHOE DO I GET IF I AM ON WEEK TWO OF C25K?!

>>76364953
converse all stars

>>76364963
WHAT COLOR?!

>>76364976
water malone

>>76364988
HI OR LOW TOP?!

>>76365219
hi

>>76364847
>no they dont. the rubber is the same on every shoe its just the sole design thats different
not true. Some companies have better/worse/different foams, different materials on uppers to make shoes lighter, and different stacks/drops.
Adidas pro 4 ($250) EVO SL ($150) and Boston 12 ($160) all use the same foam (adidas’ best foam is lighting strike pro). But the Pro and Boston have the carbon rods which the EVO doesn’t. But the EVO has the higher stack than the Boston (aka more foam) and a different upper material making the shoe lighter. The pro has the highest stack and is also the lightest.

>>76365224
OH SHIT OH FUCK WHAT SIZE DO I GET DUUUUUDES I NEED TO KNOW SO I CAN GO RUUUUUN

>>76365262
12 womens

>>76365265
WHAT WATCH DO I GET THAT MATCHES MY NEW SHOES?!

>>76365297
f91-w, is you serious my nigga

>>76365304
I DON'T KNOW WHAT THAT IS!
SUPER CEREAL! THE RIGHT SHOE IS ESSENTIAL TO SUPPLEMENT THE BEST RUNNING PROGRAM! I'M ONLY ON WEEK TWO, BUT THIS TIME, I'M GOING TO MAKE IT TO THREE I PROMISE

>>76365356
i was just like you fr once :')

>>76365366
OH NO BROOOOOS! I'VE BEEN USING THE SAME SHOE FOR RUNNING AND WALKING! HOW BADLY DID I FUCK UP?!
WHAT SHOE DO I GET FOR WALKING?!
HOW LONG DO I HAVE TO NOT
RUN BEFORE I'M ALLOWED TO RESTART THE C25K PROGRAM?!
I NEED TO GET THIS RIGHT

51 minutes and a few seconds for 10km.
Don't think I can go much faster.
Avg HR of 168 with max HR 178 today

Why are Garmin watches so off the calculation by predicting I could run the 10k in 45-46minues?

There is no way I could run the whole 10k at close to max HR.

>>76365465
Yes there is

>>76365505
Sure, if you want to have a cardiac arrest afterwards.

>>76365366
There's nothing wrong with wanting to do things the right way, it shows that you're determined and care

>>76365695
you[re right
there;s also nothig wro9ng with making mistakes because we live about 70 years and then that's it forever

>>76365686
You won't