/roon/ Running General - /fit/ (#76365073) [Archived: 261 hours ago]

Anonymous
7/11/2025, 4:51:44 PM No.76365073
7C7F1274-2372-4B69-B222-18D2D59171B9
7C7F1274-2372-4B69-B222-18D2D59171B9
md5: 716c407aba3ee1f9ce1477feeefcbe80๐Ÿ”
>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
Replies: >>76365214 >>76366095 >>76366660 >>76372041 >>76372760 >>76377028
Anonymous
7/11/2025, 5:25:36 PM No.76365214
>>76365073 (OP)
>/Troon/ Running General
Anonymous
7/11/2025, 9:12:22 PM No.76365910
1702614959810384
1702614959810384
md5: 9218b9cbca57fe1c8b303fa75d6dc0d6๐Ÿ”
Did my first 30 mile week, feeling a little sore but good
Replies: >>76366260
Anonymous
7/11/2025, 9:56:23 PM No.76366095
>>76365073 (OP)
The last one had a nice ass in the Op
Anonymous
7/11/2025, 10:37:40 PM No.76366249
IMG_7321
IMG_7321
md5: f6673aaed14eba81a2f867da65ef5eed๐Ÿ”
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.
Replies: >>76366267 >>76375719
Anonymous
7/11/2025, 10:41:25 PM No.76366260
>>76365910
Nice bwo
Anonymous
7/11/2025, 10:43:37 PM No.76366267
>>76366249
nice, did a similar thing last week, brutal
Anonymous
7/11/2025, 10:45:48 PM No.76366273
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
Anonymous
7/11/2025, 11:22:34 PM No.76366435
my legs hurt and feel tired
i should take today off
but i won't
Anonymous
7/11/2025, 11:27:39 PM No.76366453
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.
Replies: >>76369402
Anonymous
7/12/2025, 12:05:52 AM No.76366588
This thread's a real hoot boys
>>76362136
Anonymous
7/12/2025, 12:17:40 AM No.76366628
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?
Replies: >>76366639 >>76367192
Anonymous
7/12/2025, 12:20:08 AM No.76366639
>>76366628
Sounds like a form issue. Are you striking with your mid or forefoot?
Replies: >>76368085 >>76368396
Anonymous
7/12/2025, 12:25:34 AM No.76366660
>>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?
Replies: >>76366673 >>76366687
Anonymous
7/12/2025, 12:28:20 AM No.76366673
>>76366660
Never heard of /sp/orts?
Replies: >>76366678
Anonymous
7/12/2025, 12:29:27 AM No.76366678
>>76366673
too fat and shit at them to play, last played over two decade ago
Anonymous
7/12/2025, 12:31:16 AM No.76366687
>>76366660
I'm currently doing weights and running 2-3 times a week, weight run rest repeat, rest days are important especially starting out
Replies: >>76366750
Anonymous
7/12/2025, 12:47:50 AM No.76366750
>>76366687
hmm interesting so you do both on the same day, i'll try that
Anonymous
7/12/2025, 2:44:39 AM No.76367107
Untitled
Untitled
md5: 00e7a52b58d2d4b2d49f72d22b85f386๐Ÿ”
today i learned something
Replies: >>76367113 >>76367240 >>76367365
Anonymous
7/12/2025, 2:47:35 AM No.76367113
>>76367107
want some estrogen too homo?
Anonymous
7/12/2025, 3:23:30 AM No.76367192
>>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
Anonymous
7/12/2025, 3:38:40 AM No.76367240
>>76367107
Donโ€™t wear underwear with liner less shorts either. Live free brotha
Replies: >>76369960 >>76370188
Anonymous
7/12/2025, 3:41:51 AM No.76367250
Untitled
Untitled
md5: 0410967c765dc214c4baddec7be83cdd๐Ÿ”
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
Replies: >>76368130
Anonymous
7/12/2025, 4:45:06 AM No.76367365
1748650399630153
1748650399630153
md5: f0da8881758512ad14a291b973a6abd4๐Ÿ”
>>76367107
>help me robot, how do i wear clothes
Replies: >>76368089
RipRichPiano !vsbV7ZXHuE
7/12/2025, 5:45:09 AM No.76367455
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.
Anonymous
7/12/2025, 8:14:37 AM No.76367687
1738807650390490
1738807650390490
md5: a7fdeac6f63e565278776b66becdfbdf๐Ÿ”
>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
Anonymous
7/12/2025, 8:43:13 AM No.76367739
suzuka
suzuka
md5: d3660d5f790f9ba675617d29547902b5๐Ÿ”
Horse general
Replies: >>76368091
Anonymous
7/12/2025, 8:50:29 AM No.76367751
1748692288796518
1748692288796518
md5: a91a1806bf0e1d01eb832d82fdeb6408๐Ÿ”
Parkroon'd 19:11. I'm gonna make it.
Replies: >>76368271
Anonymous
7/12/2025, 9:14:08 AM No.76367793
Is this โ€œu have to replace ur shoes after 500 milesโ€ 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?
Replies: >>76368097 >>76369402 >>76377160
Anonymous
7/12/2025, 11:49:20 AM No.76368076
acigwbpn
acigwbpn
md5: ab3fd4e34e45617419a5520811ee7cbd๐Ÿ”
I could not be bothered to roon 15km so I went for a 10k
Anonymous
7/12/2025, 11:51:52 AM No.76368085
>>76366639
Toe
Replies: >>76368103
Anonymous
7/12/2025, 11:53:38 AM No.76368089
>>76367365
Yeah this could have been a Google search
Anonymous
7/12/2025, 11:54:46 AM No.76368091
>>76367739
Damn I had no interest in playing this game but I think I love this horse autist already
Anonymous
7/12/2025, 11:57:45 AM No.76368097
>>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
Anonymous
7/12/2025, 12:00:35 PM No.76368103
>>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)
Anonymous
7/12/2025, 12:04:05 PM No.76368112
Going to do my first parkrun today
Coincidentally it lines up with my HM training program's 5K too
Replies: >>76368271 >>76369417
Anonymous
7/12/2025, 12:15:42 PM No.76368130
>>76367250
impressive .xls
Anonymous
7/12/2025, 1:08:55 PM No.76368271
Screenshot_20250712_120824_ChatGPT
Screenshot_20250712_120824_ChatGPT
md5: 563979898c0b6221e4ec4ad7108c4d5f๐Ÿ”
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?
Replies: >>76368321
Anonymous
7/12/2025, 1:11:04 PM No.76368278
How to start sprinting? I'm 42 and haven't run a step since high school
Replies: >>76369507
Anonymous
7/12/2025, 1:26:42 PM No.76368321
>>76368271
USA
Anonymous
7/12/2025, 1:35:03 PM No.76368338
did my first run in shoes today lads, didn't expect to be so much faster
Anonymous
7/12/2025, 2:05:09 PM No.76368396
>>76366639

definitely forefoot. how do i work on that lol
Replies: >>76368438
Anonymous
7/12/2025, 2:21:38 PM No.76368438
>>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, youโ€™ll pick it up fairly fast
Replies: >>76369546
Anonymous
7/12/2025, 2:51:17 PM No.76368500
IMG_7484
IMG_7484
md5: d20549829f659983f7a387ddbdc2fb4c๐Ÿ”
is that decent?
Replies: >>76369486 >>76371360
Anonymous
7/12/2025, 3:30:57 PM No.76368625
1656655782379
1656655782379
md5: efb1ef64df71df93fa5f07a96d8d3c30๐Ÿ”
i think i'v ebeen running too much
i woke upa nd i' feel like i'm dead
Replies: >>76368683
Anonymous
7/12/2025, 3:39:03 PM No.76368653
Oof, shitty air quality so no long roon today. Weather was perfect too. Maybe the smoke will clear up for tomorrow morning
Replies: >>76368683
Anonymous
7/12/2025, 3:48:54 PM No.76368683
>>76368625
Same.
>>76368653
Same.
Anonymous
7/12/2025, 7:11:39 PM No.76369300
>sprinting too much
>get planar fasciitis
How do i fix this so i can go back to sprinting too much?
Replies: >>76369402
Anonymous
7/12/2025, 7:43:56 PM No.76369391
90% humidity isn't enough
Anonymous
7/12/2025, 7:47:12 PM No.76369402
>>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
Anonymous
7/12/2025, 7:52:05 PM No.76369417
>>76368112
Got a new PB, 25:38, I think I'm going to try to go every Saturday now :)
Anonymous
7/12/2025, 8:19:00 PM No.76369486
>>76368500
In my humble opinion, yes.
What app is this? Also what was the elevation gain?
Replies: >>76369488
Anonymous
7/12/2025, 8:19:41 PM No.76369488
>>76369486
That's the Apple Activity app
Replies: >>76369515 >>76369687
Anonymous
7/12/2025, 8:25:57 PM No.76369507
>>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
Replies: >>76373954
Anonymous
7/12/2025, 8:28:28 PM No.76369515
>>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
Replies: >>76369687
Anonymous
7/12/2025, 8:39:49 PM No.76369546
3894277_700b
3894277_700b
md5: 824b2db3266560c415c177c2824eee38๐Ÿ”
>>76368438
>Land on midfoot
Replies: >>76369789
Anonymous
7/12/2025, 9:28:14 PM No.76369687
>>76369515
>>76369488
yes apple activity app
no elevation gain, pretty much flat all the time
Dรผsseldorf city
Anonymous
7/12/2025, 9:56:45 PM No.76369789
>>76369546
he's not wrong
midfoot strike is ideal
what would you recommend?
Replies: >>76371597
Anonymous
7/12/2025, 10:44:24 PM No.76369960
>>76367240
I tried that and ended up with a dry leathery sack
Anonymous
7/12/2025, 11:43:44 PM No.76370177
117573411_p0
117573411_p0
md5: bb1b6b9bbbd4be2ba88e21a371fb98cc๐Ÿ”
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?
Replies: >>76370195
Anonymous
7/12/2025, 11:47:09 PM No.76370188
>>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
Anonymous
7/12/2025, 11:48:45 PM No.76370195
>>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
Anonymous
7/13/2025, 12:09:35 AM No.76370264
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
Replies: >>76370312 >>76371049
Anonymous
7/13/2025, 12:20:50 AM No.76370312
>>76370264
yes, you can at least stagnate instead of regress
Anonymous
7/13/2025, 12:54:07 AM No.76370441
not sure if i want to run today
Replies: >>76370462
Anonymous
7/13/2025, 1:00:11 AM No.76370462
>>76370441
i don't think i ever really want to run
Replies: >>76370468
Anonymous
7/13/2025, 1:01:43 AM No.76370468
>>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
Anonymous
7/13/2025, 1:41:11 AM No.76370571
1491451341631
1491451341631
md5: 13c36a4b76d5fcf7d50775b7d7cf58c1๐Ÿ”
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?
Replies: >>76370578 >>76370881
Anonymous
7/13/2025, 1:42:14 AM No.76370578
>>76370571
Do a half marathon on shrooms
Replies: >>76370594
Anonymous
7/13/2025, 1:47:09 AM No.76370593
i just ran my first 5k a few days ago, you guys think i can be ready for a marathon on Nov 1?
Replies: >>76370690 >>76370705
Anonymous
7/13/2025, 1:47:23 AM No.76370594
>>76370578
Can't do. Illegal here. I did half marathon after 2-3 beers before though.
Replies: >>76371035
Anonymous
7/13/2025, 2:09:02 AM No.76370640
1746564405719040
1746564405719040
md5: 80d9e57de6613b012b0e3c376e09f663๐Ÿ”
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
Replies: >>76370702
Anonymous
7/13/2025, 2:28:58 AM No.76370681
Untitled
Untitled
md5: 64f1519e33b4fe6d6dbc5ffcfac33d1b๐Ÿ”
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
Anonymous
7/13/2025, 2:33:32 AM No.76370690
>>76370593
Iโ€™m running 11.5 miles today (slowly) and training for marathon in January and 50K in February.
Anonymous
7/13/2025, 2:40:01 AM No.76370702
>>76370640
kek nice
Anonymous
7/13/2025, 2:41:29 AM No.76370705
1750496895335601
1750496895335601
md5: 5f97bfc524cd893cd8e9c2b41c9926c1๐Ÿ”
comfy 10k with the gf

>>76370593
yes, build up your mileage slowly each week
Anonymous
7/13/2025, 2:53:51 AM No.76370734
Fuck. Was at 14:47 for a 1.5 mile. Need to be faster.
Anonymous
7/13/2025, 3:53:06 AM No.76370874
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.
Anonymous
7/13/2025, 3:56:07 AM No.76370881
>>76370571
You mean an ultra-walkathon?
Anonymous
7/13/2025, 5:05:39 AM No.76371000
me running without modern technology
me running without modern technology
md5: d23bbceefcfddd6d223b4f8820df2aa7๐Ÿ”
> 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
Anonymous
7/13/2025, 5:25:42 AM No.76371033
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
Anonymous
7/13/2025, 5:26:44 AM No.76371035
>>76370594
>can't do
>illegal here
lol
lmao even
Anonymous
7/13/2025, 5:37:02 AM No.76371049
>>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.
RipRichPiano !vsbV7ZXHuE
7/13/2025, 6:03:05 AM No.76371072
IMG_3267
IMG_3267
md5: 851ff817a749a2b020a34d15eb31c763๐Ÿ”
Could not run 10 miles today. Was stopping after every 1.6 mile lap to reload ice.
RipRichPiano !vsbV7ZXHuE
7/13/2025, 6:22:54 AM No.76371102
IMG_3268
IMG_3268
md5: e8e71c88f3961601de62448ba303243a๐Ÿ”
What causes foamy sweat like this? Seems to happen anytime I run over an hour and a half.
Replies: >>76371108 >>76371113 >>76371156 >>76375570 >>76375580
Anonymous
7/13/2025, 6:26:10 AM No.76371108
>>76371102
...is that some kind of yeast infection?
Only thing I can think of is your sweat is fermenting and becoming carbonated
Replies: >>76371127
Anonymous
7/13/2025, 6:28:41 AM No.76371113
>>76371102
i think you use too much laundry detergent
Replies: >>76371127
RipRichPiano !vsbV7ZXHuE
7/13/2025, 6:35:00 AM No.76371127
>>76371108
>>76371113
Thatโ€™s not me, but mine was worse. I just use a single tide pod. Maybe Iโ€™m dehydrated?
Replies: >>76371137
Anonymous
7/13/2025, 6:37:53 AM No.76371137
>>76371127
oh. i use two pods so i guess i'm wrong.
Replies: >>76371150
RipRichPiano !vsbV7ZXHuE
7/13/2025, 6:43:46 AM No.76371150
>>76371137
Thatโ€™s a lot of detergent. Why do you use so much? Isnโ€™t it expensive?
Replies: >>76371172
Anonymous
7/13/2025, 6:46:33 AM No.76371155
b655e7be6dc7e41f04b558d70ee28479
b655e7be6dc7e41f04b558d70ee28479
md5: df78848409971a8230f2767a37aa0e7e๐Ÿ”
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
Replies: >>76371197
Anonymous
7/13/2025, 6:46:39 AM No.76371156
>>76371102
Does it happen around your legs? I was getting that around my armpits but it was my deodorant causing it
Replies: >>76371164
RipRichPiano !vsbV7ZXHuE
7/13/2025, 6:51:28 AM No.76371164
>>76371156
Yeah I had a ton of white foam running down both legs.

How would deodorant cause it? Thatโ€™s in my underarms
Replies: >>76371181
Anonymous
7/13/2025, 6:53:10 AM No.76371172
>>76371150
yeah? it might not be so expensive if you didn't spend all your money on leg foam and retard shoes
Replies: >>76371188
Anonymous
7/13/2025, 6:56:18 AM No.76371181
>>76371164
>How would deodorant cause it?
Who knows, try running without deodorant, sweat from you pits will run down
RipRichPiano !vsbV7ZXHuE
7/13/2025, 7:00:41 AM No.76371188
>>76371172
Thatโ€™s not me in the photo. I donโ€™t have the toe shoes. They look stupid. I wear Hokas.

Two tide pods is crazy dog
Anonymous
7/13/2025, 7:06:16 AM No.76371197
>>76371155
>Can you run every day?
yes
Anonymous
7/13/2025, 7:11:10 AM No.76371207
1733182208941513
1733182208941513
md5: eaaefe19b60596eee6a74575944d2805๐Ÿ”
sweaty sex with toned athletic runner girls
Replies: >>76371267 >>76371442
Anonymous
7/13/2025, 7:32:52 AM No.76371243
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...
Anonymous
7/13/2025, 7:51:25 AM No.76371267
1639623046989
1639623046989
md5: 61fe2d49e18212f2ecbd8391c5f5b471๐Ÿ”
>>76371207
Why do Aussie girls look so manky and ogreish?
Anonymous
7/13/2025, 8:14:00 AM No.76371311
2
2
md5: 219f50063383a596253b03cf24c638e5๐Ÿ”
wtf is wrong with my leg
Replies: >>76371475
Anonymous
7/13/2025, 8:38:45 AM No.76371360
>>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 effortโ€ฆif this was just a light run for you then why post, right?
Replies: >>76371449
Anonymous
7/13/2025, 9:22:04 AM No.76371442
Mewheniseeyouhavesomedeliciousfreshsashimi_c03032c0d1dd645f0e7f4021e950a014_thumb.jpg
>>76371207
>sweaty sex with toned athletic runner milf
Anonymous
7/13/2025, 9:24:00 AM No.76371449
>>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?
Replies: >>76371453
Anonymous
7/13/2025, 9:26:27 AM No.76371453
>>76371449
I only have one speed
Anonymous
7/13/2025, 9:37:27 AM No.76371475
>>76371311
The runner's tibula and runner's miscus are protruding, this is a common sign of an obsessed rooner
Anonymous
7/13/2025, 9:54:02 AM No.76371531
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
Replies: >>76371938
Anonymous
7/13/2025, 10:11:37 AM No.76371569
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.
Replies: >>76371652
Anonymous
7/13/2025, 10:26:40 AM No.76371597
>>76369789
Forefoot
Replies: >>76371967
Anonymous
7/13/2025, 10:50:03 AM No.76371638
Just woke up. Time to go rooning. Noticed that listening to fun youtubes helps a lot on my mood when running.
Anonymous
7/13/2025, 10:58:14 AM No.76371652
>>76371569
the stroller mums are gonna smoke you too lol
Replies: >>76372256
Anonymous
7/13/2025, 11:27:46 AM No.76371720
1735900868995580
1735900868995580
md5: e63f2812cb58594126d7dbe80b2c0188๐Ÿ”
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.
Replies: >>76373804
Anonymous
7/13/2025, 12:13:03 PM No.76371804
Screenshot_20250713_111026_Samsung_Health
Screenshot_20250713_111026_Samsung_Health
md5: c28fd243fbe0a7ca8973769a0b455794๐Ÿ”
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
Replies: >>76371830 >>76371831
Anonymous
7/13/2025, 12:22:52 PM No.76371818
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.
Replies: >>76371831 >>76371835 >>76373804
Anonymous
7/13/2025, 12:30:55 PM No.76371830
>>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
Anonymous
7/13/2025, 12:30:58 PM No.76371831
>>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.
Anonymous
7/13/2025, 12:31:55 PM No.76371835
>>76371818
eat (clean)
Anonymous
7/13/2025, 12:52:57 PM No.76371881
IMG_4276
IMG_4276
md5: a986e3c184a814efe3de394db5963aec๐Ÿ”
Is it a good idea to have an assortment of shoes with different heel drops?
Replies: >>76371893 >>76371953 >>76372149 >>76372629 >>76373544 >>76375839
Anonymous
7/13/2025, 12:58:34 PM No.76371893
>>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.
Anonymous
7/13/2025, 1:21:21 PM No.76371938
>>76371531
Why do retards keep doing shit that intentionally causes pain to their needs
Replies: >>76371942 >>76373960
Anonymous
7/13/2025, 1:23:57 PM No.76371942
>>76371938
their knees*
Anonymous
7/13/2025, 1:28:45 PM No.76371953
>>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
Anonymous
7/13/2025, 1:35:55 PM No.76371967
>>76371597
Well you're wrong unless you're sprinting
Replies: >>76373539
Anonymous
7/13/2025, 2:13:11 PM No.76372041
>>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.
Replies: >>76372168 >>76372894
Anonymous
7/13/2025, 2:54:55 PM No.76372149
>>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.
Anonymous
7/13/2025, 3:02:16 PM No.76372168
>>76372041
There are C25K guides without Emi, you know
Replies: >>76372735
Anonymous
7/13/2025, 3:09:46 PM No.76372211
I got the the thumbs up from a few randos in korea today during my 5k that stretched out to a halfer:)
Replies: >>76372252
Anonymous
7/13/2025, 3:25:14 PM No.76372252
>>76372211
I really love getting the ones from Russia and China on Strava!
Anonymous
7/13/2025, 3:26:22 PM No.76372256
>>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.
Anonymous
7/13/2025, 3:31:48 PM No.76372265
1528572091895
1528572091895
md5: a29c0b10657f501c70113e4fad2d9312๐Ÿ”
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.
Replies: >>76372545
Anonymous
7/13/2025, 4:55:53 PM No.76372515
Screenshot_20250713-201917
Screenshot_20250713-201917
md5: f550cf4005848bd506ba3868a094bc2d๐Ÿ”
I'm new into running, fat and slow af.
How do I improve?
Replies: >>76372528 >>76372536 >>76372543 >>76372643
Anonymous
7/13/2025, 4:58:56 PM No.76372528
>>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.
Anonymous
7/13/2025, 5:01:26 PM No.76372536
>>76372515
>How do I improve?
rly?
Anonymous
7/13/2025, 5:04:27 PM No.76372543
>>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
Anonymous
7/13/2025, 5:05:00 PM No.76372545
>>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.
Replies: >>76372568
Anonymous
7/13/2025, 5:09:54 PM No.76372561
oh god i woke up and my legs are sore
Anonymous
7/13/2025, 5:11:48 PM No.76372568
>>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!
Anonymous
7/13/2025, 5:17:12 PM No.76372577
I get right knee pain when going uphill, what can I do?
Replies: >>76372588
Anonymous
7/13/2025, 5:20:30 PM No.76372586
Recently started doing 10ks, I ran one yesterday and kinda want to do another one today, am I gonna injure myself?
Replies: >>76372590 >>76372591 >>76372595
Anonymous
7/13/2025, 5:20:54 PM No.76372588
>>76372577
nothing
Anonymous
7/13/2025, 5:21:54 PM No.76372590
>>76372586
no
Anonymous
7/13/2025, 5:22:08 PM No.76372591
>>76372586
If you don't feel any pain I don't see why not. There are people who do daily 10Ks
Anonymous
7/13/2025, 5:24:01 PM No.76372595
>>76372586
Work your way of to doing dailies. Start with a 5k today and work your way up.
Anonymous
7/13/2025, 5:32:01 PM No.76372621
how do you guys balance leg days at the gym with running? or should i just cut them out?
Replies: >>76372624 >>76372645 >>76372647 >>76372720
Anonymous
7/13/2025, 5:34:39 PM No.76372624
>>76372621
nur arme leute aus der unterschicht gehen in das fitnessstudio.
ja, du solltest nur rennen. das reicht vollkommen aus fรผr trainierte beine.
mfg
Anonymous
7/13/2025, 5:37:09 PM No.76372629
>>76371881
wtf is their problem with takumi sen
Replies: >>76372645
Anonymous
7/13/2025, 5:42:21 PM No.76372643
>>76372515
>longest run = 5k
>second fastest 5k

How?
Replies: >>76375403
Anonymous
7/13/2025, 5:44:01 PM No.76372645
>>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
Anonymous
7/13/2025, 5:45:32 PM No.76372647
>>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.
Anonymous
7/13/2025, 6:07:21 PM No.76372720
>>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.
Anonymous
7/13/2025, 6:12:04 PM No.76372735
>>76372168
who is Emi? pixx?
Replies: >>76372749
Anonymous
7/13/2025, 6:16:08 PM No.76372749
file
file
md5: 04c3ae4c038fbe8f15bde26128937729๐Ÿ”
>>76372735
It's the disabled anime girl
Replies: >>76372754
Anonymous
7/13/2025, 6:17:05 PM No.76372754
>>76372749
oh
she looks like a nice gril
Anonymous
7/13/2025, 6:20:04 PM No.76372758
1625239241881
1625239241881
md5: 470345107b776acc55ed11bf17d99783๐Ÿ”
jjust beat my peebee feelsgoodman desu
Replies: >>76372767 >>76372898
Anonymous
7/13/2025, 6:20:32 PM No.76372760
>>76365073 (OP)
who is the gril in the OP?
Anonymous
7/13/2025, 6:22:09 PM No.76372767
>>76372758
It's one of the best feelings. Congrats on being a better you, Anon
Anonymous
7/13/2025, 7:00:37 PM No.76372894
>>76372041
You donโ€™t have a gf. You have a body pillow and are a disappointment to your family.
Replies: >>76372937
Anonymous
7/13/2025, 7:01:38 PM No.76372898
>>76372758
This is a running thread. Why are you bragging about jerking off?
Replies: >>76373001
Anonymous
7/13/2025, 7:06:54 PM No.76372925
Screenshot_2025-07-13-12-04-12-226_com.mapmyfitness.android2
10k still feels like a long shot, damn it
Replies: >>76373804
Anonymous
7/13/2025, 7:08:36 PM No.76372931
alex
alex
md5: df6eaf3e6dd2894cc83036d7240554d1๐Ÿ”
I can now run for 5 minutes.
I am steadily progressing
15 minutes away from my current running goal
Replies: >>76372941
Anonymous
7/13/2025, 7:10:11 PM No.76372937
>>76372894
ya ya ya get his bitch ass
Anonymous
7/13/2025, 7:11:42 PM No.76372941
>>76372931
You can reach your goal today. You just don't want to
Replies: >>76372957
Anonymous
7/13/2025, 7:14:59 PM No.76372957
>>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
Replies: >>76374188
Anonymous
7/13/2025, 7:17:44 PM No.76372964
Is a 10 minute walk before and after a run a good enough warm up / cool down?
Anonymous
7/13/2025, 7:24:23 PM No.76372991
1752316266777198_thumb.jpg
1752316266777198_thumb.jpg
md5: aa8c17ce3885b074f5c1cd6b4dc0dc48๐Ÿ”
What is this meme exercise for?
Replies: >>76373012 >>76373030 >>76373052 >>76374508
Anonymous
7/13/2025, 7:27:16 PM No.76373001
>>76372898
he said peebee, not peepee`
Anonymous
7/13/2025, 7:29:30 PM No.76373012
>>76372991
Why don't you post the exercise, instead of the downstrapping?
Replies: >>76373035
Anonymous
7/13/2025, 7:34:27 PM No.76373030
>>76372991
What is that retarded outfit?
Replies: >>76373035 >>76373048
Anonymous
7/13/2025, 7:37:47 PM No.76373035
>>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.
Replies: >>76373052
Anonymous
7/13/2025, 7:42:49 PM No.76373048
>>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
Anonymous
7/13/2025, 7:44:16 PM No.76373052
>>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.
Replies: >>76373119
Anonymous
7/13/2025, 7:44:41 PM No.76373054
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.
Anonymous
7/13/2025, 7:47:40 PM No.76373068
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.
Replies: >>76373144
Anonymous
7/13/2025, 8:03:44 PM No.76373119
>>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.
Replies: >>76373167
Anonymous
7/13/2025, 8:10:38 PM No.76373144
>>76373068
why brag about being a lazy fuck?
Anonymous
7/13/2025, 8:19:50 PM No.76373167
>>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?
Replies: >>76373278
Anonymous
7/13/2025, 8:43:26 PM No.76373248
Is it true that slow running does nothing to get ride of visceral fat and only sprinting will help?
Replies: >>76373358
Anonymous
7/13/2025, 8:50:42 PM No.76373278
1752313161802733_thumb.jpg
1752313161802733_thumb.jpg
md5: be67ecccc30e19b91bb02b6bdb01f998๐Ÿ”
>>76373167
That whore is a olympic gold medal winner so whatever meme training she does seems to work.
Replies: >>76373380
Anonymous
7/13/2025, 8:59:47 PM No.76373319
IMG_9935
IMG_9935
md5: 9be3fe044d50585d074120abcd9f7eee๐Ÿ”
Arrived just in time for todayโ€™s recovery run :)
Anonymous
7/13/2025, 9:11:41 PM No.76373358
>>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.
Anonymous
7/13/2025, 9:14:03 PM No.76373366
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.
Replies: >>76373407
Anonymous
7/13/2025, 9:16:33 PM No.76373380
>>76373278
>meme training she does seems to work.
Roids.
Anonymous
7/13/2025, 9:23:18 PM No.76373407
>>76373366
after i started rooning my apple watch keeps giving me low heart rate warnings when I sleep, kek (below 40bpm for > 10 min)
Anonymous
7/13/2025, 9:40:20 PM No.76373490
VO2 max finally broke through 40... On my way to average VO2 max and beyond
Anonymous
7/13/2025, 9:47:23 PM No.76373514
Post more butt
Anonymous
7/13/2025, 9:48:20 PM No.76373520
1710217331157769
1710217331157769
md5: edcae6826e2fbea043f00dd5c7646836๐Ÿ”
Post your heart rate RIGHT NOW or else

me: 44 while sitting on my couch watching /turnleft/
Replies: >>76373529
Anonymous
7/13/2025, 9:50:40 PM No.76373529
>>76373520
Literally just got back from a run, 94-100
Anonymous
7/13/2025, 9:54:10 PM No.76373539
>>76371967
No
Forefoot
Heel
Flat
Unless you are a giant stomping a village
Anonymous
7/13/2025, 9:56:29 PM No.76373544
>>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.
Replies: >>76373554
Anonymous
7/13/2025, 9:58:36 PM No.76373554
>>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
Anonymous
7/13/2025, 10:00:58 PM No.76373560
Fascinating. I found the OP pic on Reddit and the account is for late 30s early 40s woman that is into polyamory
Replies: >>76373565
Anonymous
7/13/2025, 10:01:59 PM No.76373565
>>76373560
Society is collapsing
Replies: >>76373602
Anonymous
7/13/2025, 10:09:46 PM No.76373602
>>76373565
Cool it with the antisemitism
Anonymous
7/13/2025, 10:28:19 PM No.76373676
VID_20250713_182109_thumb.jpg
VID_20250713_182109_thumb.jpg
md5: cc5a4cc5abae8b4bbde67177c5583df3๐Ÿ”
>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.
Replies: >>76373856
Anonymous
7/13/2025, 11:05:38 PM No.76373804
>>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
Anonymous
7/13/2025, 11:21:18 PM No.76373856
1731747073562573_thumb.jpg
1731747073562573_thumb.jpg
md5: 58816ce53532a73164675a420f8a3cac๐Ÿ”
>>76373676
SEXOOOOOOOOOOOOOOOO
Replies: >>76378032
Anonymous
7/13/2025, 11:49:30 PM No.76373954
>>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.
Replies: >>76373988
Anonymous
7/13/2025, 11:50:22 PM No.76373960
>>76371938
Im not. Once i start to feel discomfort i lover the incline.
Replies: >>76373991
Anonymous
7/14/2025, 12:01:07 AM No.76373988
>>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
Replies: >>76374065
Anonymous
7/14/2025, 12:01:53 AM No.76373991
>>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
Anonymous
7/14/2025, 12:25:56 AM No.76374065
>>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.
Replies: >>76375072
Anonymous
7/14/2025, 1:08:28 AM No.76374188
>>76372957
>run until I am out of breath
No. Keep going.
Anonymous
7/14/2025, 1:55:46 AM No.76374340
1745832570358500
1745832570358500
md5: 034531b5d723cac5fc8ccee6d68781f2๐Ÿ”
finna roon'd
Anonymous
7/14/2025, 2:30:46 AM No.76374460
Anyone know any good HM workouts? I was thinking 4 x 4km race pace + 1km easy for a total of 20km.
Replies: >>76374641
Anonymous
7/14/2025, 2:45:53 AM No.76374508
>>76372991
Don't worry about it; you can't even do pullups with just your bodyweight
Anonymous
7/14/2025, 2:49:32 AM No.76374522
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.
Replies: >>76374622
Anonymous
7/14/2025, 3:26:34 AM No.76374622
>>76374522
good job anon, i'm proud of you too
Anonymous
7/14/2025, 3:34:48 AM No.76374641
>>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
Replies: >>76378636
Anonymous
7/14/2025, 3:48:12 AM No.76374675
Sprinting better
Replies: >>76374683
Anonymous
7/14/2025, 3:50:23 AM No.76374683
>>76374675
Sprinting isn't zen
Anonymous
7/14/2025, 5:24:35 AM No.76374955
Untitled
Untitled
md5: ff5375f784105b15c1718fbcb2a92ef6๐Ÿ”
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
Anonymous
7/14/2025, 6:28:28 AM No.76375072
>>76374065
Good advice, I get a little carried away sometimes and just go all in instead of dipping my toes in
Anonymous
7/14/2025, 6:49:56 AM No.76375125
what watch/tracking device should i get
Replies: >>76375722
Anonymous
7/14/2025, 6:56:52 AM No.76375143
what shoe/running device should i get
Replies: >>76375722
Anonymous
7/14/2025, 9:01:01 AM No.76375403
>>76372643
because I've ran 5k twice
Anonymous
7/14/2025, 10:00:59 AM No.76375570
>>76371102
I had this a few times too but only when it rained. I always thought it was detergent because I felt completely normal
Anonymous
7/14/2025, 10:05:12 AM No.76375580
>>76371102
>sock-a-knee
Anonymous
7/14/2025, 11:27:06 AM No.76375719
>>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.
Anonymous
7/14/2025, 11:28:17 AM No.76375722
>>76375143
shoe
>>76375125
watch
Anonymous
7/14/2025, 12:08:19 PM No.76375839
>>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
Anonymous
7/14/2025, 12:52:13 PM No.76375934
1737421673798200
1737421673798200
md5: eab5e4602821e11b2a20a9eb0777e8ff๐Ÿ”
roonbros how do we cope with the new face of rooning being this creatura?
Replies: >>76375969 >>76376726 >>76376836 >>76378642
Anonymous
7/14/2025, 1:05:17 PM No.76375969
>>76375934
That's not Kipchoge
Replies: >>76376082
Anonymous
7/14/2025, 1:58:03 PM No.76376082
>>76375969
hard to tell
Anonymous
7/14/2025, 2:25:03 PM No.76376145
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
Replies: >>76376154
Anonymous
7/14/2025, 2:27:22 PM No.76376154
>>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
Anonymous
7/14/2025, 5:07:29 PM No.76376663
just did 3kms but had bad stitch, how can i combat this without having to stop running
Anonymous
7/14/2025, 5:17:55 PM No.76376697
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.
Anonymous
7/14/2025, 5:24:41 PM No.76376726
>>76375934
I will remain jelly of his upper airways.
Anonymous
7/14/2025, 5:37:36 PM No.76376773
How do I get rooner GF?
Preferably ultra/marathon rooner GF?
Replies: >>76376790 >>76376810 >>76376882 >>76377033 >>76377257
Anonymous
7/14/2025, 5:42:25 PM No.76376790
>>76376773
join a run club for starters
Anonymous
7/14/2025, 5:46:30 PM No.76376810
>>76376773
You mean ultra-walking gf?
Replies: >>76376820
Anonymous
7/14/2025, 5:49:19 PM No.76376820
>>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.
Replies: >>76376854
Anonymous
7/14/2025, 5:53:15 PM No.76376836
duplantisrace_thumb.jpg
duplantisrace_thumb.jpg
md5: 01d27039e66a5821d1fd465a41514072๐Ÿ”
>>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)
Anonymous
7/14/2025, 5:54:29 PM No.76376841
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.
Replies: >>76376861 >>76377197
Anonymous
7/14/2025, 5:59:07 PM No.76376854
>>76376820
I already signed up for a 50 mile ultra in november
Anonymous
7/14/2025, 6:00:49 PM No.76376861
>>76376841
if you are still getting your mileage higher and not racing soon, just do some strides twice a week after runs
Replies: >>76376877
Anonymous
7/14/2025, 6:04:01 PM No.76376877
>>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.
Anonymous
7/14/2025, 6:04:28 PM No.76376882
>>76376773
just a guess but you can maybe find marathon women on marathons
hope this helps
Anonymous
7/14/2025, 6:49:03 PM No.76377028
>>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?
Replies: >>76377207 >>76377238
Anonymous
7/14/2025, 6:50:00 PM No.76377033
>>76376773
>How do I get trooner GF?
Anonymous
7/14/2025, 7:01:17 PM No.76377062
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
Replies: >>76377189
Anonymous
7/14/2025, 7:26:58 PM No.76377158
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
Replies: >>76377165 >>76377397
Anonymous
7/14/2025, 7:27:17 PM No.76377160
>>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.
Replies: >>76377632
Anonymous
7/14/2025, 7:27:51 PM No.76377165
>>76377158
>anyone here has experience troonning with added weight?
Anonymous
7/14/2025, 7:31:55 PM No.76377189
>>76377062
>partner
Replies: >>76377199
Anonymous
7/14/2025, 7:32:56 PM No.76377197
>>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
Replies: >>76377265 >>76377351
Anonymous
7/14/2025, 7:32:56 PM No.76377199
>>76377189
I'm being inclusive to everyone, assuming there are more than heterosexual males that post here
Anonymous
7/14/2025, 7:34:06 PM No.76377207
>>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
Anonymous
7/14/2025, 7:41:34 PM No.76377238
>>76377028
Just do the same strength and conditioning work you did in the collegiate weightroom
Replies: >>76377518
Anonymous
7/14/2025, 7:45:55 PM No.76377257
>>76376773
Definitely not in a running club
Anonymous
7/14/2025, 7:47:12 PM No.76377265
>>76377197
Nta but ive been avoiding intervals all my life
How to start liking them
Replies: >>76377289 >>76377300 >>76377341 >>76377401 >>76377428
Anonymous
7/14/2025, 7:51:10 PM No.76377289
>>76377265
Start by liking yourself
Anonymous
7/14/2025, 7:53:30 PM No.76377300
>>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.
Anonymous
7/14/2025, 8:02:59 PM No.76377341
>>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
Anonymous
7/14/2025, 8:03:13 PM No.76377342
Intervals are fun. You kind of bored doing the same long run over and over. Just learn your efforts and paces
Anonymous
7/14/2025, 8:04:42 PM No.76377348
sex with women (sex with rooner women)
Replies: >>76377363 >>76377509
Anonymous
7/14/2025, 8:05:22 PM No.76377351
>>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.
Anonymous
7/14/2025, 8:07:29 PM No.76377363
>>76377348
behind some bushes after the parkrun, right?
Anonymous
7/14/2025, 8:14:30 PM No.76377397
>>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
Anonymous
7/14/2025, 8:15:49 PM No.76377401
>>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.
Anonymous
7/14/2025, 8:20:37 PM No.76377428
>>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.
Anonymous
7/14/2025, 8:34:17 PM No.76377509
>>76377348
>sex with trooner women
Replies: >>76377530
Anonymous
7/14/2025, 8:36:17 PM No.76377518
>>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
Anonymous
7/14/2025, 8:39:06 PM No.76377530
>>76377509
yeah you'd like that, wouldn't you faggot
Replies: >>76377534
Anonymous
7/14/2025, 8:39:51 PM No.76377534
>>76377530
You don't have to reply to every post that upset you, you know
Anonymous
7/14/2025, 8:56:21 PM No.76377607
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...
Replies: >>76377666
Anonymous
7/14/2025, 9:02:25 PM No.76377632
>>76377160
>zero drop
>195
goodbye achilles stop lying to yourself and get some shit thats like 8-10mm
Replies: >>76377812
Anonymous
7/14/2025, 9:08:28 PM No.76377666
>>76377607
>whenever i start running again
>but i'm still chubby everywhere else...
Mystery
Replies: >>76377707
Anonymous
7/14/2025, 9:17:03 PM No.76377702
Can I make it to a sub-20min 5K on 3 runs per week?
Replies: >>76377743
Anonymous
7/14/2025, 9:17:43 PM No.76377707
>>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
Replies: >>76377772
Anonymous
7/14/2025, 9:22:10 PM No.76377739
1742980087024519
1742980087024519
md5: c65ab23a085e25c1d7bd82201551b57f๐Ÿ”
how it feels running past scrambling normiegroids during a massive rainfall
Anonymous
7/14/2025, 9:23:38 PM No.76377743
>>76377702
try it out and let us know
Anonymous
7/14/2025, 9:30:23 PM No.76377772
>>76377707
maybe keep going
idk tho
Anonymous
7/14/2025, 9:40:05 PM No.76377812
>>76377632
>Implying we didn't evolve to run barefoot

Retard
Replies: >>76377869
Anonymous
7/14/2025, 9:55:28 PM No.76377869
>>76377812
why even wear shoes then faggot? go back to your sneed oil thread
Replies: >>76378039
Anonymous
7/14/2025, 9:56:31 PM No.76377874
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.
Anonymous
7/14/2025, 9:59:14 PM No.76377884
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
Replies: >>76377900 >>76377908 >>76377910 >>76378208
Anonymous
7/14/2025, 10:01:29 PM No.76377900
>>76377884
You were supposed to run around and play as a kid
Anonymous
7/14/2025, 10:03:04 PM No.76377908
>>76377884
Dont be weak oor something?
Anonymous
7/14/2025, 10:03:36 PM No.76377910
>>76377884
The ones who get the runner's knee don't post here
Anonymous
7/14/2025, 10:36:19 PM No.76378032
>>76373856
>Only anon to acknowledge that webm
This general is full of faggots.
Anonymous
7/14/2025, 10:38:44 PM No.76378039
>>76377869
Cunts leaving rubbish on the floor
Anonymous
7/14/2025, 10:38:53 PM No.76378040
>going out for easy 10k
>realize i didnt buy tobacco
>have 2 disgusting marlboros light

bros wish me luck
Anonymous
7/14/2025, 11:15:54 PM No.76378202
just finished my easy run
>7km
>46:43
>123bpm
felt so good, felt like I was doing nothing at all
Anonymous
7/14/2025, 11:17:13 PM No.76378208
>>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?
Anonymous
7/15/2025, 12:14:58 AM No.76378473
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
Replies: >>76378487 >>76378489 >>76378496 >>76378502 >>76378519 >>76378550 >>76378620
Anonymous
7/15/2025, 12:18:43 AM No.76378487
>>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
Anonymous
7/15/2025, 12:19:16 AM No.76378489
>>76378473
yeah it's pace 100%
Anonymous
7/15/2025, 12:21:44 AM No.76378496
>>76378473
>is hitting 2pl8 bench roughly equivalent to running 10km? deadlifting 800lbs equivalent to a 4 minute mile?
no
Anonymous
7/15/2025, 12:25:12 AM No.76378502
>>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.
Anonymous
7/15/2025, 12:31:17 AM No.76378519
>>76378473
10k 40min is probably something close to 2pl8 bench
Its hard but attainable for most
Anonymous
7/15/2025, 12:39:52 AM No.76378540
query
query
md5: c8c0f424766d57957804d23352482516๐Ÿ”
Saucony endorphin speed 4 as a daily? Is it too racy for an every day trainer?
Replies: >>76378631
Anonymous
7/15/2025, 12:42:31 AM No.76378550
>>76378473
1/2/3/4
20:00, 45:00, 1:39:00, 3:25:00
Replies: >>76378570 >>76379958
Anonymous
7/15/2025, 12:48:53 AM No.76378570
>>76378550
Man these days marathons are expected to be sub-3 bro
Replies: >>76378581 >>76378584
Anonymous
7/15/2025, 12:52:28 AM No.76378581
>>76378570
Sub 3 marathon is something like 3pl8 bench
Anonymous
7/15/2025, 12:53:30 AM No.76378584
>>76378570
Only because people are cheesing the absurd 3,000 ft downhill races.
Anonymous
7/15/2025, 12:56:33 AM No.76378591
damn there' sa half marathth fn on stemptem ber and ai fnktneed to get in sahepe for it
Anonymous
7/15/2025, 1:07:04 AM No.76378620
>>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)
Anonymous
7/15/2025, 1:12:46 AM No.76378631
>>76378540
great shoe, but probably would wear out too quick as a daily. have you looked at the kinvara?
Replies: >>76379910
Anonymous
7/15/2025, 1:14:10 AM No.76378636
>>76374641
thanks anon! will try it and post results
Anonymous
7/15/2025, 1:16:28 AM No.76378641
>Took a week off
>it all went to shit
FUCK
Replies: >>76378676
Anonymous
7/15/2025, 1:16:30 AM No.76378642
1732956290452988
1732956290452988
md5: bd5e91d9b61dec225d66a195fe25e1d0๐Ÿ”
>>76375934
Lyles mops him unfortunately.
Anonymous
7/15/2025, 1:32:06 AM No.76378676
>>76378641
it happens
Anonymous
7/15/2025, 1:41:14 AM No.76378701
how do i start running
do i just go outside and run or am i suppose to go somewhere like a track
Replies: >>76378708
Anonymous
7/15/2025, 1:42:48 AM No.76378708
>>76378701
You can run anywhere, just start very, very, very slowly
Replies: >>76378757
Anonymous
7/15/2025, 1:56:26 AM No.76378757
>>76378708
>just start very, very, very slowly
you're a faggot
Anonymous
7/15/2025, 2:35:41 AM No.76378848
Next time someone makes a thread can they do a butt
Replies: >>76378855
Anonymous
7/15/2025, 2:38:12 AM No.76378855
1675039938679555
1675039938679555
md5: 2e0342dda9638943bc58f17e40251d3b๐Ÿ”
>>76378848
Anonymous
7/15/2025, 3:26:35 AM No.76378971
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?
Replies: >>76378976
Anonymous
7/15/2025, 3:28:30 AM No.76378976
>>76378971
Imagine the smell
Replies: >>76378979
Anonymous
7/15/2025, 3:29:24 AM No.76378978
What shoe do I get to prevent massive farts? Or do I need to buy a watch?
Anonymous
7/15/2025, 3:29:44 AM No.76378979
>>76378976
smells like the inside of an asshole, tbdesu. they're pretty loud ones, too.. massive thunderclaps
Replies: >>76378987
Anonymous
7/15/2025, 3:30:03 AM No.76378980
I shaved my stomach.
Replies: >>76378981 >>76378982
Anonymous
7/15/2025, 3:30:53 AM No.76378981
>>76378980
do NOT post tummy, there are some predatory individuals on this board who get off to that
Replies: >>76378984
Anonymous
7/15/2025, 3:31:18 AM No.76378982
Screenshot_20
Screenshot_20
md5: a9ed08058d5c859c374f48828be36683๐Ÿ”
>>76378980
post tummy
Anonymous
7/15/2025, 3:31:24 AM No.76378984
>>76378981
should I do my chest too?
Replies: >>76378993 >>76378994
Anonymous
7/15/2025, 3:32:36 AM No.76378987
>>76378979
lol BRAAAAPPP
Anonymous
7/15/2025, 3:34:31 AM No.76378993
>>76378984
nah, that's gay
Anonymous
7/15/2025, 3:35:05 AM No.76378994
>>76378984
do you want to be more aerodynamic?
Replies: >>76379029 >>76379037
Anonymous
7/15/2025, 3:49:31 AM No.76379029
>>76378994
shave your head
Anonymous
7/15/2025, 3:50:04 AM No.76379031
Recovery day tomorrow and I just wanna run
Anonymous
7/15/2025, 3:54:34 AM No.76379037
IMG_3289
IMG_3289
md5: f7e92593b8a9f2e96a2f93ad72bb2c67๐Ÿ”
>>76378994
Can you shave your butt
Anonymous
7/15/2025, 4:07:52 AM No.76379072
fresh bread
>>76379071
>>76379071
>>76379071
Anonymous
7/15/2025, 9:40:54 AM No.76379910
>>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
Anonymous
7/15/2025, 9:59:13 AM No.76379958
>>76378550
>20:00, 45:00
if you're running a 20min flat 5k your 10k will be 41 - 42
Anonymous
7/15/2025, 2:43:52 PM No.76380578
Is it possible some people just donโ€™t have abdominals