Thread 76365073

>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: >>76351169

>>76365073 (OP)
>/Troon/ Running General

Did my first 30 mile week, feeling a little sore but good

>>76365073 (OP)
The last one had a nice ass in the Op

Did 1km intervals, 4m rest, x5 yesterday. New to intervals. Current 5k: 20:57, hoping this gets me under 20 soon.

Although the big thing is marathon 5 weeks out.

>>76365910
Nice bwo

>>76366249
nice, did a similar thing last week, brutal

My 3 recent runs 3 days apart
3.15km 2 breaks
3.17km no breaks
2.76km 31C in UK (very hot)

I'm guessing it's usual to not do more when it's hot as fuck outside

my legs hurt and feel tired
i should take today off
but i won't

How much difference does a good pair of fitting shoes make?

I have flat feet, pronation ofc, so I have some stability shoes, which are worn out now. I don't feel any bounce at all and they don't stabilize as well as fresh out of box anymore.

This thread's a real hoot boys
>>76362136

I think my main thing holding me back is calves. they get sore one mile in. how do i fix? start doing calf raises with weights? stretch it?

>>76366628
Sounds like a form issue. Are you striking with your mid or forefoot?

>>76365073 (OP)
Can you do both running and lifting at the same time?
If I run 3x and lift 3x a week I'll have just 1 rest day, is this sustainable?

>>76366660
Never heard of /sp/orts?

>>76366673
too fat and shit at them to play, last played over two decade ago

>>76366660
I'm currently doing weights and running 2-3 times a week, weight run rest repeat, rest days are important especially starting out

>>76366687
hmm interesting so you do both on the same day, i'll try that

today i learned something

>>76367107
want some estrogen too homo?

>>76366628
Same shit for me. Calves just blow up and eventually go numb. Everything else feels fine. I'm stretching every day but not sure if its doing anything

>>76367107
Don’t wear underwear with liner less shorts either. Live free brotha

hot, sunny, and windy today, didn't feel great, somehow though garmin says my VO2 max went up to 50, finally...
Only saw two rabbits, both at the start/end of the run, i tossed all the carrots at them, stuck around for a few min, and finally got to see one eat a carrot... they're still so skittish, you'd think after getting free carrots from the same pasty white guy for over a week that they'd get a little more comfortable

>>76367107
>help me robot, how do i wear clothes

I have all the gear I need to run in the heat. Got an ice hat, ice bandana, cooling sleeves, and a cooler for more ice on my long runs. Tomorrow the goal is 11.5 miles.

>do one last taper before tomorrow's hm
>take it easy with a walk and two strides
>on the way back a guy dashes past
>30 seconds later get triggered
>finish the last 1.5k at sub 4:30/k and go past the guy aggressively

Horse general

Parkroon'd 19:11. I'm gonna make it.

Is this “u have to replace ur shoes after 500 miles” thing legit or just bullshit sold by companies to encourage overconsumption
If so is there a good all rounder running shoe I can get to train for a marathon?

I could not be bothered to roon 15km so I went for a 10k

>>76366639
Toe

>>76367365
Yeah this could have been a Google search

>>76367739
Damn I had no interest in playing this game but I think I love this horse autist already

>>76367793
No, and 500 miles is on the higher end of when you should replace your shoes. We had an anon recently who was complaining about pain while running and had to replace his shoes after 500 miles, when I think he should have replaced them after 400 or so
For your second question, go to this website, check all three Pace boxes, and get to reading and comparing
https://runrepeat.com/catalog/running-shoes

>>76368085
Yeah maybe do some more calf exercises and see if that helps. A lot of people don't target calves directly enough, including myself (had only seated calf extensions and was recommended that I add in standing calf extensions as well since they target different parts of the calf)

Going to do my first parkrun today
Coincidentally it lines up with my HM training program's 5K too

>>76367250
impressive .xls

I sometimes get issues with my shin feeling very tight and lactate-y. Also have a lactate feeling around my ankle and lower calf. My i twnsity feels low- bot that out of breath and going a lot slower than threshold pace, but still- same feeling. Happe s from time to time and chatgpt says it might be pic related

Wat do?

>>76367751
Wew lad, nice

>>76368112
Which country?

How to start sprinting? I'm 42 and haven't run a step since high school

>>76368271
USA

did my first run in shoes today lads, didn't expect to be so much faster

>>76366639

definitely forefoot. how do i work on that lol

>>76368396
You pretty much need to teach yourself how to run again. Start slowly and be mindful of landing on your midfoot. Watch some videos on technique to give you the idea, you’ll pick it up fairly fast

is that decent?

i think i'v ebeen running too much
i woke upa nd i' feel like i'm dead

Oof, shitty air quality so no long roon today. Weather was perfect too. Maybe the smoke will clear up for tomorrow morning

>>76368625
Same.
>>76368653
Same.

>sprinting too much
>get planar fasciitis
How do i fix this so i can go back to sprinting too much?

90% humidity isn't enough

>>76366453
When I lived near a hiking trail, I could get away with running in Crocs. I can't do that where I live now, because its too much asphalt.

If they are thick enough, getting better laces(swivel style?) helps. Mostly so the shoes will correctly follow ankle movement.
For jogging the need for form-fitting soles is less, but it helps a lot for making the shoes more usable. See if getting generics in the flat foot type from hardware/cheap sport stores is even a option.
If you need chink soles Nafoing isn't a bad start.

>>76367793
Running is harder on the shoes than walking.

>>76369300
https://youtu.be/75JvDlvGF_s
Stretch fascia after running, and before getting out of bed in the morning
But as they say in the intro, the key problem is that even if you stretch, it needs to heal. But you stretch so the healing takes a reasonable amount of time, and so you don't overstrain it when walking

>>76368112
Got a new PB, 25:38, I think I'm going to try to go every Saturday now :)

>>76368500
In my humble opinion, yes.
What app is this? Also what was the elevation gain?

>>76369486
That's the Apple Activity app

>>76368278
start by skipping
https://www.youtube.com/watch?v=Aj5SONT3T2o&t=0s
not a big fan of jewberman but this is a good vid

>>76369488
oh, I don't have apple
I have a garmin watch though and just use the connect app, I don't really like the way it looks as much though

>>76368438
>Land on midfoot

>>76369515
>>76369488
yes apple activity app
no elevation gain, pretty much flat all the time
Düsseldorf city

>>76369546
he's not wrong
midfoot strike is ideal
what would you recommend?

>>76367240
I tried that and ended up with a dry leathery sack

Do zones matter that much? Or can I just do 30 minutes of heavy breathing. How frequencly should I roon if I don't want it messing with lifting?

>>76367240
I wore my linerless running shorts (took the liner out) without undies (always wear my bamboo boxer briefs) just walking from the pool to my car and I started chafing (less than 100m)
I would die on a run without either my spandex compression shorts or bamboo boxer briefs, I chafe like a motherfucker

>>76370177
if I was you I'd alternate 30 mins of heavy breathing running (walk for a couple mins, go hard for a couple mins on repeat) and 30 mins easy running where you can breathe through your nose (even if it's a glacial paced shuffle)
you want both types of training ideally
I mean like an easy day and a hard day

Fuck sake looks like I'm only realistically going to have enough time to run twice a week for the foreseeable future
Is there any point

>>76370264
yes, you can at least stagnate instead of regress

not sure if i want to run today

>>76370441
i don't think i ever really want to run

>>76370462
i always do, but my run yesterday was rough, legs were tired, everything hurt, and now it's even hotter out and i barely slept last night so today will be even worse

I did my first full marathon and I feel exactly zero accomplishment.
Should I do ultra marathon next?
I've heard Goggins say running 300K in 50C desert sun is life changing experience. Maybe this would make me not want to delete myself?

>>76370571
Do a half marathon on shrooms

i just ran my first 5k a few days ago, you guys think i can be ready for a marathon on Nov 1?

>>76370578
Can't do. Illegal here. I did half marathon after 2-3 beers before though.

Bahahahahaha now this is a story to tell
>Did my first half mara this morning
>Started at the front of the wave to avoid the push and shove of the crowd
>Start strong, only one or two guys ahead in the wave
>Feel like I've run over 1km but didn't see the flag
>See a 10km flag that's backwards
>And a 5km flag further down
>Wtf.png
>Stop and ask a volunteer
>They tell me it loops back if I need to go down the correct way
>Mistook it as I fucked up rather than it was the right way
>Try and right the wrong by going off track and looping all the way around another 500m to the mass crowds and follow them
>Get taken back to the same spot
>Turns out the 5km flag I saw was the 2km but the wind flipped it backwards
>Still complete my first HM in under 1:42
Words cannot describe how fucked in the head I am, and to think my first could've been in the mid 1:30s
That is elite considering the handicap (my brain), cannot stop laughing at how much of a flog I am

i did decide to go out, the sun was oppressive though, not used to this kind of sun where I live, some kind of dumb festival going on at the park, so there were a bunch of idiots on the trails
Saw 1 heron and 2 rabbits

>>76370593
I’m running 11.5 miles today (slowly) and training for marathon in January and 50K in February.

>>76370640
kek nice

comfy 10k with the gf

>>76370593
yes, build up your mileage slowly each week

Fuck. Was at 14:47 for a 1.5 mile. Need to be faster.

I will be adding in MMA work soon so I'll have to cut down from running 6-7 days a week to only 4-5 and probably lifting 5-6. Not sure what to expect, bros.

>>76370571
You mean an ultra-walkathon?

> Yet another run my garmin watch missed because it is cloudy and the gps doesn't connect

Does this still happen on the more expensive gps watches? I'm not buying a new Garmin because they are so overpriced but I'm considering a different brand just for a better gps

I'm doing everything I can. I'm making sure to connect to the app the night before so it can estimate where I am. I put the watch on tried to connect literally an hour before my run and it still never connected

went out for a slow easy recovery run today
like 7:30/km barely moving at all, but after 3km I felt totally light headed and like I was going to faint
no strength, no energy
does this happen to anyone else? run was about 4pm and kinda hot and humid, not too bad, all I had was a fruit smoothie and some coffees

>>76370594
>can't do
>illegal here
lol
lmao even

>>76370264
It's better than nothing, man. Plus twice a week will at least prevent you from having to essentially start over when you have more time to run in the future. Just do what you can.

Could not run 10 miles today. Was stopping after every 1.6 mile lap to reload ice.

What causes foamy sweat like this? Seems to happen anytime I run over an hour and a half.

>>76371102
...is that some kind of yeast infection?
Only thing I can think of is your sweat is fermenting and becoming carbonated

>>76371102
i think you use too much laundry detergent

>>76371108
>>76371113
That’s not me, but mine was worse. I just use a single tide pod. Maybe I’m dehydrated?

>>76371127
oh. i use two pods so i guess i'm wrong.

>>76371137
That’s a lot of detergent. Why do you use so much? Isn’t it expensive?

Can you run every day?
I've just been going out and trying to run for a few minutes to increase how long ai can run without feeling exhaustion.
I feel like I was legitimately out of breath at 2 minutes just a few days ago, now im up to 4 and a half minutes. I don't really have a solid goal, I just want to be able to be an impressive runner

>>76371102
Does it happen around your legs? I was getting that around my armpits but it was my deodorant causing it

>>76371156
Yeah I had a ton of white foam running down both legs.

How would deodorant cause it? That’s in my underarms

>>76371150
yeah? it might not be so expensive if you didn't spend all your money on leg foam and retard shoes

>>76371164
>How would deodorant cause it?
Who knows, try running without deodorant, sweat from you pits will run down

>>76371172
That’s not me in the photo. I don’t have the toe shoes. They look stupid. I wear Hokas.

Two tide pods is crazy dog

>>76371155
>Can you run every day?
yes

sweaty sex with toned athletic runner girls

Overheard some dudes mentioning boats and logs and when I caught up to them on the way back we had a little chat then I told them to carry those boats as I continued ahead. I wish I had bros to run with... I wish I had bros...

>>76371207
Why do Aussie girls look so manky and ogreish?

wtf is wrong with my leg

>>76368500
Looks good. Coming from the guy who ran the intervals near the top of this thread. Your HR seems pretty low here for what I assume would be a pretty close to all out effort…if this was just a light run for you then why post, right?

>>76371207
>sweaty sex with toned athletic runner milf

>>76371360
avg of 165 isn't low for me or anyone, or am I stupid
I wasn't going all out though, never do during runs. do you guys?

>>76371449
I only have one speed

>>76371311
The runner's tibula and runner's miscus are protruding, this is a common sign of an obsessed rooner

Any opinions on treadmill inclines?
Currently i run 6,5km on 4% incline until i get knee pain, then reduce incline to 3% and continue 3.5 km without any pain.
I assume incline is more beneficial because its harder

4 months ago im "running" 12min per km. Finally did a 9min per km in comfy HR. I also went from 85kg to 78kg.
Signed up a 5k next week hopefully I can mentally handle myself getting smoked the fuck out in the first km by stroller dads.

>>76369789
Forefoot

Just woke up. Time to go rooning. Noticed that listening to fun youtubes helps a lot on my mood when running.

>>76371569
the stroller mums are gonna smoke you too lol

Yesterdays roon not so good. I was able to keep my HR in zone 2 up until around the 3 hour marker. It was hot out to the point I got heat exhaustion. It included vomiting after the run, dizziness, and unable to keep anything down. I'm better this morning though. I won't be doing my normal recovery crosstraining this morning (2 hours on bike). I'm only doing 30mins on the spin bike. I don't think I've recovered enough from being sick after the roon to take my bike apart to put in my vehicle, and to do the longer ride. I can do it easily on my spin bike though.

I've been following a slightly modified version of couch to 5k, I only run 2 days a week instead of 3, my off days from the gym. I got a fag health watch and did my first run today with it, 15 min run, 2 min walk x2 and these are my stats. Am i going to end up having a heart attack running or is this ok? More importantly how bad is this for losing muscle? Would I be better just incline walking? The main reason I started running was to lean out the last bit sooner. 6ft 85kg

What do you guys do post long run (20km+) to ensure your recovery is good?

I usually go home and shower and just lay down and I know it's not doing me any good.

>>76371804
you've said several things that make you sound pretty ignorant, but, ok. I'll bite.

No you want have a fucking heart attack you retard. Running does the opposite.

>More importantly how bad is this for losing muscle?
>6ft 85kg
ok for one, you don't have any muscle to lose. next, it's really annoying how you implied running makes you lose muscle and it's just a matter of severity. it doesn't. the reason so many long distant runners are very thin is because they don't eat enough protein and don't lift enough: in many cases they, understandably, don't really have the time for both. if you're eating your protein according to powerlifting standards, you will be putting on muscle.

the zones are wrong on your watch. you are not going very intense at all, so it makes it extra retarded to ask if you're gonna have a heart attack. however it's safe to say you suck at running and the only way to get better is to run more. your heart attack risk will go down and you will put on muscle and most importantly, you might earn yourself a respectable time one day. now don't ever ask a stupid question ever again

>>76371804
How are you determining your heart rate zones? Are you just using the classic 220-age formula? It's not a good one. However, I would not worry about it for now. You are just beginning to run. This is 100% normal. As long as you are able to complete the workouts, you are golden. You'll develop your aerobic base regardless. It may not be the most efficient, but you'll develop it.

>bad for losing muscle
You are nowhere close to getting to catabolizing muscle. If you are that worried, intake more protein. I know marathon runners who don't lose a bit of muscle. Granted their times are not too good, but they prioritize keeping their muscle over getting faster by lifting more instead of more running volume.

>>76371818
>do long run
>foam roll and use massage stick
>shower
>eat, include as much protein and carbs, but don't have to pig out
>rest the rest of the day
>next day: extremely easy cross training session to get the blood flowing while getting additional aerobic work
I think runners should cross train more, esp low mileage ones. I noticed it my results improve when I did a few Olympic triathlons.

>>76371818
eat (clean)

Is it a good idea to have an assortment of shoes with different heel drops?

>>76371881
Just wear whatever is comfortable. You change your natural stride when you go with meme shoes like pronation. The only meme that's an exception is carbon fiber insoles. Damn those things are great.

>>76371531
Why do retards keep doing shit that intentionally causes pain to their needs

>>76371938
their knees*

>>76371881
I'm only rotating between two, and maybe adding a third just for races if I start doing a lot of them. Right now I just have a shoe for tempo/speed runs/races and one for long runs/recovery runs

>>76371597
Well you're wrong unless you're sprinting

>>76365073 (OP)
>>Couch to 5k/Bridge to 10k Guides
I should edit Emi out and add in a real slag. It'd probably put my gf off though.

>>76371881
Not a need, and some people have predisposition that make either high or low drops uncomfortable/painful. But if you can, it does work slightly different parts of the legs a little more.

>>76372041
There are C25K guides without Emi, you know

I got the the thumbs up from a few randos in korea today during my 5k that stretched out to a halfer:)

>>76372211
I really love getting the ones from Russia and China on Strava!

>>76371652
True that I'm looking forward to it. Especially now I am 100% sure I can pass the cut off time. Doesn't matter if I'm a backmarker I actually felt I did something worthwhile in my life.

Shits been fucked up for the last month. Went from running 40-50 mpw to barely ecking out 20. Legs feel so damn heavy 24/7 that I'm failing out recovery runs. No idea what's going on.

I'm new into running, fat and slow af.
How do I improve?

>>76372515
just keep running and lose weight.
It's that simple
>t. 106kg, 31 min 5k
>2 years later
>85kg, 23 minute 5k.
This is with gaps in training and never priorotising running over weight lifting.
Each kg you lose is like 5-10 seconds quicker pace.

>>76372515
>How do I improve?
rly?

>>76372515
Just stick with it. I've noticed the problem with you fats is that you guys get too easily frustrated when you're not improving as fast as you want it to be while everyone else seems to be improving at a much quicker pace than you. Then you start deluding yourself that it's much better/easier to stay the way you are and convince yourself that you're just not meant to be a runner or that you're just a fat person and you'll always be fat. The thing is, the fitter you are, the easier it becomes to improve. This goes beyond just running, too. If you're mentally and physically fit, things get a lot easier

>>76372265
Partially torn/worn muscles?
See if you can find the pain point, and forego running for a week, and instead do all the exercises for knee/leg/hamstring/calf. I.e Bob and Brad on youtube.

oh god i woke up and my legs are sore

>>76372545
Not pain, it's just feels like total fatigue that isn't going away. I was out of town for two weeks on a vacation and coming back I STILL felt exhausted just getting out of bed.

And I'm still gaining weight!

I get right knee pain when going uphill, what can I do?

Recently started doing 10ks, I ran one yesterday and kinda want to do another one today, am I gonna injure myself?

>>76372577
nothing

>>76372586
no

>>76372586
If you don't feel any pain I don't see why not. There are people who do daily 10Ks

>>76372586
Work your way of to doing dailies. Start with a 5k today and work your way up.

how do you guys balance leg days at the gym with running? or should i just cut them out?

>>76372621
nur arme leute aus der unterschicht gehen in das fitnessstudio.
ja, du solltest nur rennen. das reicht vollkommen aus für trainierte beine.
mfg

>>76371881
wtf is their problem with takumi sen

>>76372515
>longest run = 5k
>second fastest 5k

How?

>>76372621
You can lift and run on the same days you know. I find that I actually perform better on leg days during my runs

>>76372629
Not ideal for long runs and I think this list is catered towards HM and marathons

>>76372621
Do leg day first, then run later. If you are just starting, do legs in the morning, then run in the evening. Or, do legs and then run directly afterward.

>>76372621
Do the one that you are prioritizing first. For me, I'd rather roon and then do legs. Legs first means I end up squatting way too heavy and trying to run on legs that are completely spent.

>>76372168
who is Emi? pixx?

>>76372735
It's the disabled anime girl

>>76372749
oh
she looks like a nice gril

jjust beat my peebee feelsgoodman desu

>>76365073 (OP)
who is the gril in the OP?

>>76372758
It's one of the best feelings. Congrats on being a better you, Anon

>>76372041
You don’t have a gf. You have a body pillow and are a disappointment to your family.

>>76372758
This is a running thread. Why are you bragging about jerking off?

10k still feels like a long shot, damn it

I can now run for 5 minutes.
I am steadily progressing
15 minutes away from my current running goal

>>76372894
ya ya ya get his bitch ass

>>76372931
You can reach your goal today. You just don't want to

>>76372941
I'm just going out to run until I am out of breath every day.
A few days ago I was barely able to do 2 minutes

Is a 10 minute walk before and after a run a good enough warm up / cool down?

What is this meme exercise for?

>>76372898
he said peebee, not peepee`

>>76372991
Why don't you post the exercise, instead of the downstrapping?

>>76372991
What is that retarded outfit?

>>76373030
Retarded bongs wearing retarded bong things.

>>76373012
Found that webm on /t&f/ so I can't say since I don't follow that roastie. But I'm curious what the point of that exercise might be other than injuring yourself.

>>76373030
Women exercise so they can wear all their retarded athleisure garbage they spent 1000s on and get to larp as athletes for a few hours a week
Meanwhile men just wear old shitty clothes they don't care about getting dirty

>>76373035
>>76372991
Look
You are going to have to post the exercise. What we are seeing in the webm isn't different from a spotter ensuring the bar gets correct remounted on storage.

The reason I am skeptical, is that there is a weight plate on the ground, Which might unironically mean that you are looking at stage 3 or stage 4 of a strapdown, not letting go of your weights.

I know VO2 max is not the end-all-be-all, but I started finally doing some interval training/hill sprints/"fast" 5ks and my VO2 max is FINALLY going up. It was stuck at like 46.7 for months when i was just distance running, but now that i've incorporated speed work it's skyrocketed to 49.3 over the last 2 months, I thought it was a meme but damn. My long runs feel 10x better too.

I don't do any weight exercises, not even body weight ones.

I just either run, sit or sleep, fuck having to do other exercises to improve.

>>76373052
Well it seems we reached a Mexican standoff since I don't have the actual exercise to post. I assumed someone here would be able to tell simply by this short.

>>76373068
why brag about being a lazy fuck?

>>76373119
It looks like she is doing some kind of weighted calisthenic movement, maybe step ups onto that platform. why are you so curious about this?

Is it true that slow running does nothing to get ride of visceral fat and only sprinting will help?

>>76373167
That whore is a olympic gold medal winner so whatever meme training she does seems to work.

Arrived just in time for today’s recovery run :)

>>76373248
If your idea challenges, CICO
What part of CICO do it challenge?

Think about that for a moment. And then come back and see if the question you asked is meaningful.

I love rooning bros
When I started I was 20lbs heavier and had a really high RHR (I didn't want to measure it but my heart rate was really fast when I was just sedentary, one of the reasons I got into it)
Really glad I started.

>>76373278
>meme training she does seems to work.
Roids.

>>76373366
after i started rooning my apple watch keeps giving me low heart rate warnings when I sleep, kek (below 40bpm for > 10 min)

VO2 max finally broke through 40... On my way to average VO2 max and beyond

Post more butt

Post your heart rate RIGHT NOW or else

me: 44 while sitting on my couch watching /turnleft/

>>76373520
Literally just got back from a run, 94-100

>>76371967
No
Forefoot
Heel
Flat
Unless you are a giant stomping a village

>>76371881
is this suggesting you have a pair of shoes just for race day and you don't train in those shoes? Why would you do that? That's insane I'm not running a race in shoes that I never wear.

>>76373544
You're supposed to do some runs in them leading up to race day but yes generally these are lightweight, low-durability shoes engineered specifically to give the most energy return

Fascinating. I found the OP pic on Reddit and the account is for late 30s early 40s woman that is into polyamory

>>76373560
Society is collapsing

>>76373565
Cool it with the antisemitism

>thick gym types are now into running too
We've been blessed.
Can only imagine what races look up nowadays, shame that I let myself go and don't train regularly anymore.

>>76371720
good job anon
>>76371818
I drink a big fruit smoothie and chill out, try to go for a walk later in the day as well to keep bloodflow, sometimes I go to the pool and sit in the jacuzzi or just tread water, might do that today actually
>>76372925
if you want to do it you can, just do it, you're only 3km away

>>76373676
SEXOOOOOOOOOOOOOOOO

>>76369507
Yes there's some good info here. Takes time to condition yourself to sprint (not just run quickly) if you haven't done so for a while, particularly if you have been sedentary. I popped a hamstring first session back, something I've seen other middle aged returnees do since.
Worthwhile if you have the patience and others to train with occasionally.

>>76371938
Im not. Once i start to feel discomfort i lover the incline.

>>76373954
lol I tried sprinting for the first time a couple weeks ago
got the starting blocks and track spikes and everything
second sprint felt something tear in my back and was immobile for a few days afterwards

>>76373960
The point is that you're not supposed to be working your knees to the point they're hurting. That's how you fuck them up. You can strengthen them just by working them hard

>>76373988
Don't worry about blocks for a while. Do 2 point (standing) and then 3 point starts. Before that do some acceleration work off a run-in, skip in or a falling start.
4 point starts you can do without blocks to begin with.

>>76372957
>run until I am out of breath
No. Keep going.

finna roon'd

Anyone know any good HM workouts? I was thinking 4 x 4km race pace + 1km easy for a total of 20km.

>>76372991
Don't worry about it; you can't even do pullups with just your bodyweight

I'm new to running and I ran for 12 minutes, walked for 3 and ran for 10 minutes. I'm proud of myself. I am trying to build up to running for about 30 minutes straight.

Thank you for reading my blog.

>>76374522
good job anon, i'm proud of you too

>>76374460
you should do 10-15 min of easy running to start and end pretty much every workout
2km x 6 at marathon pace with 90 seconds rest is pretty good

Sprinting better

>>76374675
Sprinting isn't zen

late in the day 10k, wasn't great
saw 1 heron and 3 rabbits, 1 was out on the trail, i tossed a carrot at it and it got scared, jumped like 4 ft in the air, the other two were at the end, the big one is eating the carrots but still afraid to get close to me, the tiny one won't eat the carrots but hops right up to me, its' very cute

>>76374065
Good advice, I get a little carried away sometimes and just go all in instead of dipping my toes in

what watch/tracking device should i get

what shoe/running device should i get

>>76372643
because I've ran 5k twice

>>76371102
I had this a few times too but only when it rained. I always thought it was detergent because I felt completely normal

>>76371102
>sock-a-knee

>>76366249
yeah a session like that is what you need to get better at the 5k. you have to train close to race pace to improve, easy runs alone won't get you there. but be mindful of the pace and be careful not to overdo it, or you'll risk burning out. I'd recommend you run the intervals a bit over 4min/km, 4:05 perhaps (maybe push a bit harder on the last interval), judging on your 5k PR. you're not supposed to "empty the tank" in a session like that, it's supposed be an aerobic session where you get used to running very close 5k race pace. save the all-out efforts to your races. half a dozen of sessions like that over a few months and you'll see your 5k improve for sure.

>>76375143
shoe
>>76375125
watch

>>76371881
>tfw 1 daily and 2 race
Had the daily for a year but not sure when the time is right to sacrifice it, but when the time comes I'll get a long run shoe in its place. They always give those shoe life spans in km, but I've probably well exceeded it and found no problems, only the outside is scuffed

roonbros how do we cope with the new face of rooning being this creatura?

>>76375934
That's not Kipchoge

>>76375969
hard to tell

Fellas I run 2 kms in 10-12 mins most days before lifting, my current best 5K is 28mins, my next race at the end of August. What can I do to at least reach a 25min 5K

>>76376145
Start a proper program. The key is to mix in various types of speed runs to get your body used to to running faster and faster at a controlled pace. I recommend Nike Run Club as it does pretty much all the "coaching" work for you with their training plans

just did 3kms but had bad stitch, how can i combat this without having to stop running

Last week was 50mi, first time in my adult life (did it once in highschool). Looking forward to a proper down week of 35mi, then back at it.

I fucking love running it's so cool that if you just keep doing it you get better and faster all the time.

Best run of the week: 10mi tempo at 7:40 pace.

>>76375934
I will remain jelly of his upper airways.

How do I get rooner GF?
Preferably ultra/marathon rooner GF?

>>76376773
join a run club for starters

>>76376773
You mean ultra-walking gf?

>>76376810
Power hiking through the mountains and then jogging the 40 miles of the flat part of the course is harder than whatever running you do.

>>76375934
the faces of running are Ingebrigtsen or Lyles
the female faces are Bol and Mclaughlin (maybe Hodgkinson too)
also Duplantis for the field events (also fast as fuck on his own)

I was just zoning out and reflexively navigated to /roon/.
After corona I am back to 9-15 km per run/50-60km a week. Speed is still dog shit at 5 min/km. How do I improve the speed? I used to do intervalls but I don't feel that good in between runs.

>>76376820
I already signed up for a 50 mile ultra in november

>>76376841
if you are still getting your mileage higher and not racing soon, just do some strides twice a week after runs

>>76376861
I am running 10/21/40 over the course of September. I wanna keep the marathon below 4 hours and make get a new half PB. I hate how slow I am right now.

>>76376773
just a guess but you can maybe find marathon women on marathons
hope this helps

>>76365073 (OP)
What lifting routine is decent to combine with ~4 days of running? I don't want to spend too much time away from my family, but I do want to look decent.
>Upper/Lower split
I did this before, and it's fun but it's 4 days per week and can fuck with recovery
>Tactical barbell
Minimalist 2 days per week. Less hypertrophy but easier recovery
Any suggestions?

>>76376773
>How do I get trooner GF?

The best advice is to put yourself in places where you might best find a partner with the qualities you're looking for. Beyond that, if you're doing things specifically to find a partner then you should rethink your priorities

anyone here has experience roonning with added weight? how big of a deal is carrying a extra 25kg/55 pounds around? I need +25kg 23 minutes 5k run

>>76367793
I think it's legit that you should replace them but it's because the companies make them wear out quickly on purpose so you have to buy more shoes.
I use altra shoes because I like zero drop and I can feel them start to break down after 300 miles. But I'm 195 lbs so I'm heavier than a lot of runners which I assume would wear shoes down even faster.

>>76377158
>anyone here has experience troonning with added weight?

>>76377062
>partner

>>76376841
you know it's not your speed but your endurance
I'm sure you can run 2:30/km pace for 5 seconds
but you can't maintain that cause your lactate threshold
you know what to do, you just hate it because it's difficult
the intervals call to you

>>76377189
I'm being inclusive to everyone, assuming there are more than heterosexual males that post here

>>76377028
imo running takes care of the legs
then just have 2x pushup days and 2x pullup days
if you go hard on these and have a lot of volume you can make decent gains
look at Kboges

>>76377028
Just do the same strength and conditioning work you did in the collegiate weightroom

>>76376773
Definitely not in a running club

>>76377197
Nta but ive been avoiding intervals all my life
How to start liking them

>>76377265
Start by liking yourself

>>76377265
they are hard and kinda suck but you feel amazing afterwards. you don't need to bother with them though unless you're racing a 10k or shorter and trying to improve.

>>76377265
uh you don't, you hate them
the way I do it though is I just set up interval training on my watch
then do it by time
like for example 90s interval 60s rest for like 8 reps or something and I just run fast for 90s, hard enough that you feel yourself slowing down quite a bit by the end
it's brutal but the watch keeps beeping and I keep going and when it's done I'm glad
1x a week is sufficient

Intervals are fun. You kind of bored doing the same long run over and over. Just learn your efforts and paces

sex with women (sex with rooner women)

>>76377197
I am fine with intervalls. Injury just kept from doing them. I've been back to my regular routine for just 2 weeks. Two more weeks, I promise.

>>76377348
behind some bushes after the parkrun, right?

>>76377158
it's fucking retarded unless you are training for something where you have to carry around a bunch of weight while running
if you want to train where you LARP as a soldier you are a massive faggot

>>76377265
You are probably doing them too fast or something... do a time trial to get your current VDOT and look up the recommended paces for each type of workout.

>>76377265
You get to the point where you actually get the runners high into slowdown 3 or 4. My experience is that it feels bad because you are not doing HIT correctly, meaning you don't get the strain or the sweat and the feelings of pulsing.
Just jog at normal pace 100-150m weak to medium incline, walk down, and repeat 10-20 times. The point is to get your lungs feeling sore, where your legs are fine, and go a little beyond that.

Actually doing interval is hard, because your pace is either too low, or your slow pace is too slow.

>>76377348
>sex with trooner women

>>76377238
My country doesn't have collegiate sports like the US. Also, I want to look decent, so the typical runner's weight routine probably won't cut it

>>76377509
yeah you'd like that, wouldn't you faggot

>>76377530
You don't have to reply to every post that upset you, you know

whenever i start running again i lose fat, but mostly in my face, which is good I guess I look more chiseled, but i'm still chubby everywhere else...

>>76377160
>zero drop
>195
goodbye achilles stop lying to yourself and get some shit thats like 8-10mm

>>76377607
>whenever i start running again
>but i'm still chubby everywhere else...
Mystery

Can I make it to a sub-20min 5K on 3 runs per week?

>>76377666
I know, satan, idgi
i want to lose fat around my hips and butt, but it's always my face that gets less fatty first, then my arms, then my gut, i never got further than that

how it feels running past scrambling normiegroids during a massive rainfall

>>76377702
try it out and let us know

>>76377707
maybe keep going
idk tho

>>76377632
>Implying we didn't evolve to run barefoot

Retard

>>76377812
why even wear shoes then faggot? go back to your sneed oil thread

Have you ever gotten tendonitis in the toes? I think they call it turf toe. I think I'm close to completing my lower foot injury collection.

How do you guys run so much every week without injuring yourself?

I only run 15km a week and I get all kinds of pains in my joints

>>76377884
You were supposed to run around and play as a kid

>>76377884
Dont be weak oor something?

>>76377884
The ones who get the runner's knee don't post here

>>76373856
>Only anon to acknowledge that webm
This general is full of faggots.

>>76377869
Cunts leaving rubbish on the floor

>going out for easy 10k
>realize i didnt buy tobacco
>have 2 disgusting marlboros light

bros wish me luck

just finished my easy run
>7km
>46:43
>123bpm
felt so good, felt like I was doing nothing at all

>>76377884
idk bro I do 50km a week and my knees feel fine
36 years old
sometimes my ankles give issues but I just keep running and it goes away
maybe you need to run more
or do more base building miles
how fast are your runs? and how many a week?

for people who /roon/ and /lift/, how would you equate certain milestones in running vs. lifting? in terms of level of commitment required, what % of runners/lifters can do the feat, etc

for instance, is hitting 2pl8 bench roughly equivalent to running 10km? deadlifting 800lbs equivalent to a 4 minute mile? etc

>>76378473
Anyone can complete a 5K/10K/HM/Marathon. It's how fast you complete it that matters
https://runbundle.com/tools/age-grading-calculator

>>76378473
yeah it's pace 100%

>>76378473
>is hitting 2pl8 bench roughly equivalent to running 10km? deadlifting 800lbs equivalent to a 4 minute mile?
no

>>76378473
>is hitting 2pl8 bench roughly equivalent to running 10km?
Is 2pl8 100kg? A sub-40 10k perhaps - hard but not ridiculously so.
>deadlifting 800lbs equivalent to a 4 minute mile?
4 minute mile is world class so whatever a world class deadlift is.

>>76378473
10k 40min is probably something close to 2pl8 bench
Its hard but attainable for most

Saucony endorphin speed 4 as a daily? Is it too racy for an every day trainer?

>>76378473
1/2/3/4
20:00, 45:00, 1:39:00, 3:25:00

>>76378550
Man these days marathons are expected to be sub-3 bro

>>76378570
Sub 3 marathon is something like 3pl8 bench

>>76378570
Only because people are cheesing the absurd 3,000 ft downhill races.

damn there' sa half marathth fn on stemptem ber and ai fnktneed to get in sahepe for it

>>76378473
for me, 2pl8 was significantly easier (3 months of gym) vs getting a sub 50 min 10k (still working on it after a year)

>>76378540
great shoe, but probably would wear out too quick as a daily. have you looked at the kinvara?

>>76374641
thanks anon! will try it and post results

>Took a week off
>it all went to shit
FUCK

>>76375934
Lyles mops him unfortunately.

>>76378641
it happens

how do i start running
do i just go outside and run or am i suppose to go somewhere like a track

>>76378701
You can run anywhere, just start very, very, very slowly

>>76378708
>just start very, very, very slowly
you're a faggot

Next time someone makes a thread can they do a butt

I ran yesterday, and now I can't stop doing massive farts... the two things must be related somehow. Does this ever happen to you guys?

>>76378971
Imagine the smell

What shoe do I get to prevent massive farts? Or do I need to buy a watch?

>>76378976
smells like the inside of an asshole, tbdesu. they're pretty loud ones, too.. massive thunderclaps

I shaved my stomach.

>>76378980
do NOT post tummy, there are some predatory individuals on this board who get off to that

>>76378980
post tummy

>>76378981
should I do my chest too?

>>76378979
lol BRAAAAPPP

>>76378984
nah, that's gay

>>76378984
do you want to be more aerodynamic?

>>76378994
shave your head

Recovery day tomorrow and I just wanna run

>>76378994
Can you shave your butt

fresh bread
>>76379071
>>76379071
>>76379071

>>76378631
I thought that shoe was strictly for intervals or threshold? It doesn't even has an outsole, looks like it would wear out even quicker

>>76378550
>20:00, 45:00
if you're running a 20min flat 5k your 10k will be 41 - 42

Is it possible some people just don’t have abdominals