>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: >>76365073

>>76379071 (OP)
>/Troon/ Running General
>no ass

>>76379074
tummy > ass

>>76379071 (OP)
Too skinny.

That’s not a butt!

>>76379071 (OP)
Anyone who responds to this with dubs will get a QT cardio bunny GF. Anyone responds with singles gets a Karen with an apron belly. Are you willing to risk it? Posting a roon gives you second roll.

>>76379114
>Posting a troon gives you second roll

>>76379114
My oneitis isn't a cardio bunny.

Any recommendations for a running belt?
I just want to carry a 500mL soft flask for long runs, so I want something that won't bounce around.

>>76379137
Just put it in your cup holder.

>Running belt
Gay

>>76379133
I hate life.

I'd NUTT ALL over her if you know what I mean

>>76379142
But that's where I keep my squat plug.

should we continue the discussion of my post-run thunderclap farts? they seem to have quieted down somewhat

>>76379114
I just shit my self

>>76379074
here's that ass you ordered

>>76379274
Just imagine…

>>76379114
Joke's on you, my beautiful wife has started getting fit. Give it a few years and she'll become my cardio bunny gf.

For the rest of the week, due to wagie shit, I only have an hour each night to change, run, post about it, and shower before I need to get to bed... so the rest of the week, I guess I'm doing short speed runs. Set a 5K pb for the year, by almost a minute, and finally getting some green numbers in the spreadsheet again
Saw 1 heron fly by over the river for a moment, was behind some trees, but I saw its huge wings. Saw 2 rabbits at the end, but unfortunately I'm out of carrots. The water level in the river is really low, the geese were basically standing up in the middle of it. Soon it will be salmon run time

>>76379071 (OP)
Running in the even slightly warm weather is so much harder, no idea how the blacks do it
>>76379357
Based carrot man

My rooner bod. 50 miles last week.

M 3:30
Hm 1:32
10k :40
5k :19:45
1m 5:35

>>76379343
>beautiful
>started getting fit

>>76379387
You look like you're melting. You also look like you're too old to be on 4chan.

>>76379387
>My trooner bod

>>76379387
this is why you don't overdo the cardio lads, keep some of that muscle on your body

>>76379071 (OP)
I just wanna know does it ever get easier?
Like will I one day just breeze through a 5k?

>>76379404
Yes

>>76379404
You will be able to breeze through a 5k, I just breezed through a 10k. Overall though you should always be pushing yourself either through pace/distance otherwise what are you running for? in which case, no, get used to suffering.

>>76379414
>pushing yourself either through pace/distance otherwise what are you running for?
idk what goal to aim for honestly, i've done c25k in the past but then fell sick and never moved onto 10k so i'm basically back at square one now and dreading starting all over again

>>76379404
it gets to a point where it feels like you can run your easy pace almost forever

>>76379422
You will be better off with any goal even if it's arbitrary, the feeling of constantly edging closer can be good 'motivation' (although expecting motivation is mostly a meme, you just do it because you do it). This is general life advice. Nothing wrong with sticking to short distances, go for a 20min 5k so you can mog 95% of running normies.

>>76379414
Some of us aren't trying to larp as racers, we just enjoy running for our health.

>>76379468
Aren't you a male? it's normal for men to require self improvement to feel fulfilled in life. You're not improving your health if you're just maintaining and not pushing yourself unless you're already 'too active' but I doubt that.

>>76379468
Why not go faster?

>>76379484
cuz there's a point where it's just not worth it, have you seen the bodies of marathon runners? who tf wanna look like that

>>76379484
How many injuries have you had this year?
I haven't had a single one, ever.

>muh injuries

>>76379387
>10k :40
>5k :19:45
are you even trying in the 5k?

>>76379387
Nice times. But use more sunscreen. Mine:

Mile 5:05
5k 17:34
10k 37:50
HM 1:25
M never ran one

>>76379071 (OP)
This pic reminds me of how my wristlet wrists look, yet even the pros do it?
Why bother trying to correct it then, apart from looking stupid?

>>76379387
Grim

>>76380037
Nah, I'd advise he runs shirtless to even out his tan lines. These days women don't like men that are too pasty

got my first pair of plated shoes, sc elite v4, for my marathon which is in 4 weeks. haven't worn them yet. About to do a 35k birthday run, chatGPT says wear the shoes. I feel like that's too long, I don't want to wear them out. how many km's of break in should they have before the marathon? any particular progression (first run long run or short first)

All I do is work and roon.

>>76380284
Any workout where you run close to marathon pace. I wouldn't wear them on a 35k, though 'd want to test them on a longer distance. Maybe try to incorporate an uptempo long run. I never ran with a plated road shoe though, so this might be complete BS.

>>76379175
This is /roon/ and not /theenk/. I have no idea what you are talking about. Are nuts good for running?

>>76379071 (OP)
3 hour morning run (non-stop), only 24 km covered... is it more healthy to run faster for a short period of time(1-1,5hour), rather than "dancing around" for longer time?

>>76379133
>>76379149
Lmfao
Take it as a sign Anon, there are other women out there

>>76380375
Neither is inherently “healthier” they are different types of workouts. Running faster/shorter will be more of an anaerobic workout that will strengthen your muscles more. Longer slower runs are more aerobic and will strengthen your cardiovascular system more. You probably burn more calories doing the shorter runs, but recover more quickly and can workout more doing the slower runs. Ideally do both. You’ll eventually get faster for your short runs, and be able to keep you now fast speed for longer.

>>76380284
Eh they should be good for like 200-300 or something. I would be afraid of injuring myself wearing new shoes on such a long run for the first time (even just from tying the laces wrong). Maybe just do 5-10k the first time see how it goes?

>>76379071 (OP)
ROONING ADVICE:

Currently I'm training with 2 runs per week:

1 long/slowish run. The last one was just under 10 miles in 1:40.

1 sprint interval. The last one I did was 4x4.

I also do a few long walks per week, plus one weighted ruck.

Share any advice or pointers given that I currently run about a 14 minute 2 mile and 24 minute 3 mile.

>>76380284
>tell me robot, how do i wear shoes

>>76377884
>How do you guys run so much every week without injuring yourself?
Thicker shoes and even carbon fiber moves the pain from the ligaments to the muscles, at the least for asphalt running.
Gravel and grass is easier on the joints.
You can do HIT to improve lung and heart capacity, which means your form will get less sloppy as you tire

But the main problem is that the body adapts, meaning the longterm goal is to build enough endurance and habit to actually be able to decently jog 50km+ a week.
You can supplement MSN, C and K2 for easier bone gains. But its still atrociously slow. Similarly joints and muscle respond to increased protein consumption, but its still slow.
Just remember that a lot of people get filtered somewhere on Couch to 5k, or get happy with their gains and just go for maintenance.

>>76380284
Bro, they're brand new shoes

>>76378208
>>76380833
>how fast are your runs? and how many a week?
I do 5k runs but I try to go as fast as possible. My time is around 23-24 minutes, I think my knees get sore because I work a job where I'm on my feet all day and I'm not as lean as I could be. I've only been rooning for 6 months but I've only recently been getting sore knees.

I also train legs too which doesn't help, I think they're already under a lot of strain without running

Even though I can run for at least 90 mins (never tried more), I want to kill myself after 5 mins
Cardio is absolutely insufferable for me, so frustrating almost to the point of desperation
I hate running (zone 2 and HIIT), cycling, swimming, rowing, playing sports and doing whatever aerobic activity, but I feel so ashamed of it
God has given me the great gift of physical ability and it feels like I'm squandering it
At the very least I like lifting, but I want to tolerate cardio so bad
Running/cardio bros, how can I trick myself into liking it?

>>76380871
>I've only been trooning for 6 months

>>76380315
>All I do is troon

>>76380742
Not sure what kind of advice you are looking for but if you want to run further and faster it’s probably just running more. Most of the miles can be “easy” but generally running more will make you a better runner

>>76380904
Is it a boredom issue? Do you listen to anything while running? Music, podcast, audio books? That can be a good distraction.
Are you running on a treadmill, track, outside? Different routes can make things interesting while running. Trail running keeps you mind active as you have to make sure you are landing on solid ground.
Do you run alone? Running with someone or a group can make it better.
Is your brain just fried in general by apps/tech where you can’t do anything for more than 5 minutes? You might need to take a break and reword your brain.

>>76380904
go set out a route on a map and attempt to complete it in a given time
then you're not just running, you're traveling, you're seeing the landscape change

>>76380904
For me, I treat it more as meditation than exercise. I try to zone out and just be present and not think about anything too much, and weirdly that makes the time fly by faster.

>>76380871
yeah no wonder you have pain
you're supposed to run a 5k all out like once every 8-16 weeks
you should be doing it like everybody else does; lots of easy runs, a bit of threshold and interval sprinkled in; enough that you can recover from
like you'd run your 5km pace but only for 800m then you'd take a rest and repeat it a few times and do that once a week
then you'd be doing like 3-4 very easy slow runs around 130bpm heart rate for 30-45 mins per run
one longer run per week
and you'd ease into it
you're doing the equivalent of going to the gym a couple times a week and going for a 1 rep max squat every time and wondering why you are injuring yourself

well bros if i dont make it back tell my mommy i love her

>>76381366
run when it rains, it's better than running in pure heat and humidity

My next running playlist will be Sonic Adventure themed

>>76379071 (OP)

>>76381341
>you're supposed to run a 5k all out like once every 8-16 weeks
lol

>>76381551

I started running last week after buying pegasus premiums, I'm gonna buy some zoomfly 6 though. I've already lost weight and feel firmer
Fuck yea

>>76381588
What watch did you get?

114 is not enough. let's get this number up.

>>76381588
what size and can i get em when you quit next week

>>76381602
I don't care about that fancy stuff I used to inject fentanyl I'm just doing this for my health cause I can't skateboard anymore

>>76381640
They're very nice, I looked at all the most comfy shoes my top 3 are
Nike pegasus premium
Asics gel nimbus 26
Hoka bondi 9

Vomero premium coming fall

my knees are hurting so much this never happened before and ive been running high mileage for years
i'm definitely blaming the shows on this one
never getting a cushioned shoe again

>>76381633
noice bro i just got back from mine its pretty shit and completely retarded

I feel pretty locked in as a Adidas runner even though I exclusively use NRC to track my runs

>>76379114
>cardio bunny gf

So... I'm moving out my parents and i've been thinkin about htiting this cute chubby girl and maybe fix her.
anyone tried investing in chubby girls before can give my some advice?

>>76381796
unless she has some background in sports or something donut do it

>>76380315
kinda based

>>76381800
She doesn't as far as I know and she's like a confectioner
Shes quite cute and easy catch for me though
I think... I.... I can fix her

>>76381796
Don't enter a relationship with someone if you intend to "fix" something about them. If you want to fix them, that means there's something about them that you don't like, and that's just fucked up. It would be different if she expressed interest in running with you (as a friend) and if she shows that she's willing to put in the work, then maybe, but don't enter a relationship with someone with that intention, it's fucked up

>>76381815
can you maybe show your tits

>>76381812
imo cute chubby pussy is better than no pussy
have some fun, but why wait til you move out?
also don't try to fix her, just enjoy her

>>76381812
el oh el

just did my intervals today
was a hot one
12x400m with 60s rest
only running at 4:10-4:30 pace but got my HR into threshold pretty easily

>>76381791
Adidas is the best right now, their shoes are great and they are always throwing shit on sale. I got Evo SLs for $60

>>76381965
Holy shit nice bro

>>76381965
any idea how the SL2 compare to the Evo SL?

>>76379071 (OP)
why are waman so dramatic and have to fall over all the time?

>>76379071 (OP)
>nut all

>>76382107
Upset no women fall for (You)?

>>76380479
>Take it as a sign Anon, there are other women out there
I refuse.

>>76379387
Nothing wrong with that body. Looking good, this is how I want to look and run

Why is that is always indians lying about running on strava? Everytime i check some club top runners theres a fucking pajeet throwing crazy miles

>>76382303
It's too easy to make up a gpx file and tamper with it to publish as a manual activity on Strava

>>76382072
I actually got the SL2 on sale too (adidas had the college versions of them for like $45 or something). It's a pretty decent shoe, I actually just wore them for a run. It's not to far from the Evo, just a little bit worse in each characteristic except stability. The Evo SL is a bunch of race foam with no plate or anything to hold it together so it's kind of wobbly, I only wear it like once a week for that reason. However with the SL2 I still prefer using my old Asics Novablast 4s which have like 450 miles on them, my favorite everyday shoe(no clue about the new model but I heard good things).
Oh the only other thing with Adidas is their laces really suck.

>>76382303
Social media addicts are the most pitiful creatures on the planet.

>>76382586
It's kind of the reason why I refuse to touch Strava besides to track my cycling on a separate app. Feels like it takes away something special from running

>>76382573
thanks for that, good to know
right now I go between novablast 5 and new balance rebel v4. prefer novablast

>>76382636
I only have 6 people on Strava, all of whom I know personally. It's nice seeing what they get up to, but it doesn't affect my running schedule.

>>76382728
btw I found the Evo deal on goat.com, it's a reseller site but it actually ended up shipping straight from Adidas themselves... I guess they throw extra stock on there sometimes or something

>>76382762
nice never heard of that, I will check it out
thanks fren

>>76381551
HUBBA HUBBAA SEXO SEXXXXXOOOOO (not a runner though)

morning heal

I run to the white truck down the block

>>76382754
It's not that I'm afraid it'll effect my running schedule, but I'm afraid of the social media aspect of it taking away from the purity that is running. I feel a sense of accomplishment on my own silently knowing that I'm getting better and better. When you introduce likes and comments to that, something feels lost. Of course I share my best achievements on my actual socials, but that's different

should I get a road bike?

>>76383001
Get a motorcycle.

>>76383040
I want the road bike for cross training to benefit my cardio on days I don't run
there's just a lot of shitty drivers around here and not very good bicycle infrastructure

>hey robot, should i get a bike

Shit meme. Go back the troon one.

>>76382915
Ice cream truck?

>>76383058
If you need a rest day, take a rest day. Don't try to cope by doing a different kind of cardio. Or at the very least, lift weights. How many times per week do you lift?

today was unpleasant, I should just stop doing that route, it's too twisty and hilly, too many 90deg turns, hard to keep a consistent pace and get in a rhythm
saw 1 heron in the river, briefly, and 3 rabbits
also saw a bunch of couples out walking together... kinda weird

>>76383373
man aint no one give a shit about your autism spreadsheet. just post that you went on a roon for x distance like everyone else in here

>>76383535
>just post that you troon

>>76383535
I enjoy hearing about spreadsheetanon's bird sightings.

>>76379482
Running doesnt fulfil anything in life specially for males. Long distances are for femoids, lifting heavy stuff is for males since theyre good at it

Have you ever run within 7 days from a race with one toe that's all battered, bruised and purple?
Not posting pics, you know how gross it'd look
It hurts still, but might plan something other than a weekend run if it's still kill and there's no benefit to keeping up any footwork

>>76383756
>one toe that's all battered, bruised and purple?
Hot water, vinegar, and epsom salt. Soak it, clip, then soak again.

>>76379071 (OP)
how about 10min on the stairmaster at a fast pace

>>76379071 (OP)
Humans were meant to sprint not long run distances over an extended period of time. Wrestlers and sprint runners look aesthetically better than marathon runners, are stronger and live longer. Name a single benefit to being a long distance runner?

>>76384213
You sound insecure...

>>76383001
Yeah. I ride my bikes on my rest days or if I want to get a little more exercise in on days that I run. It's low-impact and once you get into it, you'll be 2/3rds of the way to becoming a triathlete if you don't already swim

>>76379071 (OP)
Is there any point in running to lose weight if every time I run a 5k I end up eating 3,000 calories afterwards? I ate 150g of cashews, a sandwich some other shit and drank a bottle of wine after my

>>76384536
Yeah if you want to stop being a fat retard you need to stop being retarded first

>>76384213
After the nuclear war, when all commerce and fertilizer production has ceased, roonchuds will be persistence hunting what few animal survive and eventually repopulate the earth. keep seething, faggot.

>>76384538
I think running is just bullshit, I used to cycle for 2 hours and not be hungry when I got home, but I run for 30 mins and just demolish everything in sight. My cardio is noticeably better with running, but whats the point if it makes me a fat fuck.

>>76384549
That's because cycling is the fat retard's cardio. Have you noticed all the overweight cyclists? 2 hours of cycling isn't nearly as strenuous as 30 minutes of running, especially if it's mostly flats. If you wear a fitness watch, you'll see the difference in calories burned

>>76384536
You cannot outrun a bad diet, anon.

Somebody pill me on running shoes. My friend keeps telling me I need to dip my feet in water and put them on a piece of paper to find a decent pair but wont tell me why or what for.

Is this a LARP? Is he mocking me?

>>76384866
Yeah he's full of shit
https://runrepeat.com/catalog/running-shoes
Check the Daily Running box, find what's in your price range, read the review, and order your shoe size. Make sure to check if it's TTS or if you need to size down/up

>>76384866
It's to determine whether you are a pronator and see if you need a shoe that offsets. This is just a marketing gimmick. Even I fell for it since I was a "pronator" and "needed" modified shoes when I started running. It made things worse and caused injury.

Try different shoes and use whatever is comfortable. I like the Asics Ventures. They're cheap and last about 300 miles.

>>76384544
>how do i meet girls in nuclear winter
>should i go to a ground zero run?

>>76384872
>>76384893

Cheers. I assumed as much. Gonna get me some shoes then.

>>76384893
>>76384872
If I feel a shoe is too heavy while walking around the store, does that mean it's a bad shoe for running?

>>76385080
No, that means it's more suited for longer runs since it has more foam, but you will be slower in comparison to shoes specifically engineered for shorter speed runs and races like the 5K or 10K

>>76385089
oh okay I guess since I am more of a sprinter/want to be faster I should go for lighter shoes.

Any brand I should avoid?

>>76385103
https://runrepeat.com/catalog/tempo-running-shoes

Tried some interval today, no improvments.
Dying from 5x800m at only 4min/km, with 90 seconds rest after one.

I have made little progress in these months.

>>76385089
>but you will be slower in comparison
You're getting beat by people because they are faster than you. Changing your shoe isn't going to change that

>>76385169
I don't bother with intervals anymore, they never seemed to work for me
What did was either just occasionally doing a much faster but shorter run, or doing my regular run but really upping the pace for the last 1/2 to 1/4 mile or so... so I guess just 1 short interval kind of

>>76385169
I feel the same way
I'm at like 4:30 pace and doesn't really seem to be getting any faster
like I can move way faster if I'm only going 50 or 100m but after 200m or so I just start dropping off big time

>>76385351
Can you read my entire post before replying next time

should I buy adizero evo SL's today?
yes or no

no

I bought a bunch of puma gear
all of a sudden I'm making insane gains & have only motivation
did I unlock the hidden 4.4hz Puma frequency with ball-busting erotic signals towards women with Indian Rajesh tummy blaster arm & run gains?

>>76385420
Yes.

>>76385420
Yes, you will love them

>>76385426
Idk but I got the cutest track suit from adidas and I can't wait to wear it when the weather starts getting colder

Tempted to buy trail running shoes but I don't want to get cuts and scrapes all over my legs and arms and shit

>>76385464
Best not to.

ez run complete 7.7km in 52mins
slow cause of this one section that is like 100m ele gain over half a km, just stairs straight up
felt good though 130bpm

fuck i think i'm getting sick, have a sore throat, usually means shit's about to get worse
probably won't be able to run for a lil while...

>>76379175
Idgi

>>76381366
No pain no gain, ive noticeably tanned just from running 2-3 times a week for the last 3 weeks

>>76382303
People actually use that social stuff on strava?

>>76384549
Cycling is just far lower intensity than running, its not just the movement of the legs but the movement of your entire body, pushing with your feet and the constant impact on your legs

>>76385169
Why not just run as fast as you can for 30-60 seconds then rest for double or so longer as intervals

>>76385474
For some reason I feel called to run the trails though

>>76385983
ok

Shoe question, hope this fits here.

So I'm flatfooted, always been. But it's starting to irritate me, my ankles, calves and one of my knees are clearly giving me fatigue warning signs even after a couple miles of walking. I'm not fat, 6'0", 180lbs. So I've been looking at stability shoes, got offered good deals on ASICS Kayano 31 and Saucony Hurricane 24.

My basic question is: I know neither of those are speed shoes, but is it even advisable for me to run while my biomechanics are clearly unaligned, or is it better to walk for awhile and let my body adapt to the new mechanics? I say this because the Kayano felt much more stable and natural, while the Hurricane was much bouncier and sporty feeling. I'm not really planning to go full /roon/, I do concept2 rowing for cardio, but I wonder with these joint/tendon problems whether even jogging is a good idea.

>>76386597
>I'm not really planning to go full troon

So I had a bit of a fall on concrete due to a raised sidewalk and my foot just catching it today , my knees got gashed up pretty good but I was still able to finish my run.

Its been about 5H since , it feels tight , there's VERY VERY minor radiating pain if I stand too long/generally along the inner leg side of the shin

I've never been injured in this exact spot / zone so I don't know what I should do per say. I'm thinking knee braces going forward for the next little while.

It doesn't hurt to run or walk but I'm backing off from both, weirdly my achilles feels tight/sore as well but I don't know how that would be the case as I fell forward.

Red & Blue in picrel are the spots of the gashes

Is this an emergency situation / would it be overkill if I walked to my General doctor and asked for an x-ray?

Maybe tomorrow it'll calm down

>>76386930
What was it like growing up without a father?

>>76386930
Get a warm water bag or some such and keep the knee warm and circulating. Then see in 24-48 hours how its going.

You use ice for acute pain and heat for chronic

>>76386939
yeah yeah , im a hypochondriac sue me , im worried if anythings fractured or gonna give me hell if I don't get it resolved with an intervention

>>76386942
lol I've been icing it this whole time , ill do that instead.

>>76383001
Yes, definitely. Got one recently and it was life changing, no joke.

>>76387113
What'd you get?

>>76387152

I got a Specialized Allez from Craigslist as my first roadie but I'll probably upgrade in a year or two

i've heard rumors that there might be some new animals in town hanging out on my running path

>>76387166
Bro you live in a video game

>>76386597
I say Kayano. The Hurricane is good, but 'ankles, calves, knees' sound like you need to straighten out everything and I think the Kayano is by far the most advanced shoe at doing that.

>>76383001
Yes. It's excellent crosstraining for recovery and additional aerobic conditioning, esp after a day after a hard session or long run.

>>76386930
if I were you I'd do absolutely nothing and continue life
if you fucked up something you wouldn't have finished your run
you're fine
if it looks infected put iodine on it

>>76386948
yeah you use ice to reduce inflammation but inflammation is how your body heals shit
so when you ice it you slow down the healing process but dull the pain a bit
never ice, it's a psy-op
>>76387113
what's so good about it? I had one a few years ago but got hit by a chinaman so that turned me off from riding

>>76379071 (OP)
went for my first roon outside today did 6km after 6 months training inside. watched my pace carefully and didn't gas out, watched my cadance and didn't get any pain. bullshit rooning metrics from my watch roughly align with the bullshit rooning metrics of my indoor training. Thank you based treadmill for getting me to where I am today, couldn't have done it without you senpai.

>>76387261
Nice work anon

>>76387258
Feels like I'm properly riding for the first time ever, bike is so quick and responsive

>>76387294
you were riding bikes before?
I meant like having a bike in general
right now I have no bike because I have a car, so if i need to go somewhere I just drive
the bike would be for entertainment purposes with a bit of cardio carry-over I suppose
don't like my dick going numb though

>>76387261
>went for my first troon

>>76387311
i was wearing a dress, correct

didn't feel good, i think i'm getting sick
i wanted to go out to see if I would run into the new animal, but I didn't see it. I even ran right by where it was spotted this afternoon, but no luck. I think there's lots of people out there looking for it, so it probably got spooked
I saw two rabbits though

>>76387463
What is that on the left?

>>76387465
You mean the Garmin stats? That's for the run I just did

>>76387472
Yeah, I don't use any apps other than the basic Polar and Apple stuff.

>>76386597
I used to row a lot but I started running because I felt like rowing was only making me better at rowing and not transferring to anything else, I'd be rowing 3x4k regularly but still have my legs get tired from extended walking (I have a desk job so don't walk a lot in day to day life). I could be crazy but I swear my feet have gotten less flat since I started running a lot, and my feet and ankles in general feel like they're in better shape than ever. I think the running has strengthened everything up and pulled it all into alignment better than before.

I'm not a doctor or anything so I'm not saying running will 100% fix your issues, but I wouldn't just completely dismiss it. I think there is a chance it could actually help. You have to listen to your body though and be able to tell the difference between simple muscle fatigue and something that could develop into an injury.

>>76387567
I think walking/running barefoot is supposed to help with that a lot as well

>>76385169
>only 4min/km
what do you mean only? if that's around your 3k race pace (this is just my guess), it's a vo2max session and it's supposed to hurt towards the end. also with a pace like that you're supposed to take a rest that's as long as the time spent running the interval, so about double the rest you took. what are you trying to achieve with your session?
>I have made little progress in these months.
intervals, especially the harder, vo2max type ones, will give you a great performance boost but you'll stall after a while. the only way keep improving in the long term is to increase total running mileage, most of which is easy mileage. that's why the pro distance runners run 100 miles a week. hard intervals alone don't get you long term progress.

Finished week 4 of 5k program. Feels fucking awesome. Anime girls motivates like nothing else

>>76385169
>Dying from 5x800m
>I have made little progress in these months.
you're running them too hard anon... it's actually detrimental to your endurance and you'll burn out eventually. you don't realize it but you're probably running at your all out mile pace, and it's just too much volume for you. slow down.

>>76379114
Rolling for sub 25 5K next time

>>76379114
Rolland

>>76381551
Sauce this please

>>76387261
How prudent would it be to train for a road race on a treadmill, especially if you are injury prone

>>76387261
Also how much incline do you use on the treadmill

>>76379114
Do I just force my gf on a diet ? Or can women be made to cardio (other than sexo) ?

>>76388321
It’s your job to inspire her. If you think she’s not active enough, chances are you aren’t putting in enough work yourself

SEX

>>76387261
The dreadmill. The thing I have a love/hate relationship with.

>>76387329
>not wearing a tight compression sports bra and compression shorts
Really, anon?

>>76387868
Congrats.

>>76387822
This. Volume trumps intensity. Distance running requires more aerobic volume (in other words: lots of easy mileage.)

>>76388154
This. Recovery is needed. Overtraining does not make rooning gains.

Thoughts on the Asics Superblast 2 lads?

>>76388816
Not as good as my 70 euro Puma

>>76387868
Nice anon. Soon enough women will stop being your motivation and you'll realize what's really important

>run 5k
>25.30
>I eat junk food, drink a lot, haven't been exercising regularly
>this is okay
>find out I've actually been running 4.85k because I didn't plan my route
Not good lads I feel like a fake.

>>76389063
You should be able to do sub-30 at least with that pace, which is still something to be proud of especially in your current condition

>>76389073
I did do a sub 30, I meant 25min, 30seconds. Guess If I add another 30 seconds for the 150m I was short 26 isn't the worst in the world. Thank you though anon. I'm aiming for 22min.

>>76389063
more of a 5k than any treadmill >runner

I take preworkout before i run

>>76389279
I take this shit before I run sometimes, holy shit it's good

>>76389279
I do before a race or a rugby game

Made it to my target weight of 200 bros, gonna keep going though

>>76389289

>>76389279
I got my 5K PB when I took those running gummies

I just started and can only run 500 meters how bad am I starting out at?

>>76389289
careful with those extracts, big dawg. I've heard the withdrawals are nearly as bad as other opiates

>>76389373
>I just started and can only run 500 meters
That's on pace for an 18mo old. Don't sweat it.

>>76389374
They are, it's basically the same as oxy

>>76389387
First time working out in my life desu

>>76389373
I was the same bro, I was really motivated, bought new shoes and hit the street running, made it about 500 meters and couldn't do anymore. If it's your first time running do couch to 5k. You'll fail weeks and have to redo them but over time you'll make it bro.

>>76379071 (OP)
I got some big blisters that popped and the skin beneath is red raw. How long should I take off? I was going to take a week off and see how they were.
I was going to do 1 body weight squat every 5 seconds for my cardio

>I've improved at running.
>My partner has regressed.

>>76389567
Yeah it sucks when you start getting faster than your friends that they can't keep up anymore. I guess you can always act as a pacemaker until they catch up

>>76389576
I did that last time. This time they just stopped running.

Fuck it! The next time I see cheap trail running shoes, I'm buying them. The worst case scenario, they become my casual hiking shoes when I don't feel like wearing my boots. But I think it's more likely that I'll really enjoy it. On the flip side, it's not like I live super-close to any trails and it would be just a weekend thing when I'm in the mood to go to the trails, so it's not like I'll be getting so many cuts and scrapes

>>76389567
>partner

>>76389592
You need thicker skin

>>76389614
But I want my skin to stay smooth and pretty. Scars take so long to heal

>>76389592
where does this idea of cuts and scrapes from trail running come from? Do you plan on falling or something?

>>76389683
You just end up with random cuts and scrapes whenever you spend a certain amount of time and distance innawoods just from brushing past foliage. Combined with trail running, it seems like falling is an inevitability at least once. Also someone told me that I should expect getting cuts and scrapes if I pick it up

>>76389697
>Also someone told me that I should expect getting cuts and scrapes if I pick it up
lmao

>>76388804
>This. Recovery is needed. Overtraining does not make rooning gains.
if my 5k pace is 4:30 should I be running my 6x800 intervals at 5:00 pace?

>>76389697
What kind of trails are you running on? I live in a part of the world with tons of trails (west coast of BC) and I like to spend lots of time on the trails and I end up with zero cuts and scrapes, it's just like road running but with much more uneven terrain, more elevation changes and more shade, also worse times because GPS doesn't account for all the twists and turns as well.

>>76389697
>cuts and scrapes from brushing past foliage
stop brushing past blackberry bushes

>>76389728
You can run them at your 5k pace 4:30, so it’s a 5k training session. The volume adds up nicely to 4800m. At 5k pace the rest should be 75% of the time spent running the interval.

>>76390027
I did a 400m interval session on tuesday at around 4:30 pace (1:40-1:50 per 400m) for 12 reps and it was terrible
not sure I want to go that hard for 800m

>>76390034
If your 5k race pace is 4:30 (so a 22:30 5k), running 6 x 800m with a ~3:30 rest shouldn’t be too hard in a training session. It’s not easy, but you’re not dying either. You can go a full 5k non stop at that pace in a race, right?

Is it normal that every time I come in after running, i have a headache on the left side of my head?

>>76390411
No
See a doctor immediately about that

I swapped running for swimming during summer and now I'm slow

also >>76379114

>If you can do 1/2/3/4, you are stronger than 90% of people you will meet in your life
Whats the running equivalent of this? Being able to run a 5k?

>>76390427
did you at least into otter mode?

>>76379114
rollan just so i can leave her in the dust on a roon

I too am about to go on a run during today's peak temperature

>>76390097
>You can go a full 5k non stop at that pace in a race, right?
Yes, I have, but it's awful, way too tiring, not something I want to do 3x a week or anything. So I did my intervals and somehow this session felt easier than the 400's. Only 1 day between the two sessions too. The 4:00 pace was quite difficult I'll admit, but the other laps were quite enjoyable.
I think I'm finally improoving

managed to pace myself and felt good my entire roon today

>>76390654
>felt good my entire troon today

>>76390097
actually I realized my 5k PR is 23:20; must have gotten the numbers mixed and calculated pace off that. So my pace is more like 4:36 I think.
Also here is the 12x400m I did on Tuesday for comparison to the 800s.
sorry for the shitty resolution

>>76390454
If 1/2/3/4 takes 1 year of training then I'd assume you can compare a sub 20 minute 5k
you'd be faster than 99% of people you meet in real life

>>76388310
if you were doing a treadmill race, training on a treadmill would be perfect.
>>76388311
0 incline. i have read that +1 incline works.

>>76387298
I definitely suggest getting one, it's fun and good exercise and complements running really well

Man I love running

>>76390903
same here brother
I can't wait for the day that I can just sustain a 4min pace effortlessly

I've been doing yoga after my workouts, this shit is kinda nice yo

>>76390976
You will get there one day for sure

>>76391005
>You will get there one day for sure
thanks fren
are you there?

>>76391035
Nah, I'm in the same boat as you. Slowly but surely

Anyone use edibles for muscle recovery?

>>76391176
Ain't no way that works
Placebo effect if anything

I fucking hate running but I'm gonna do this shit anyway

>>76391176
I’m subject to random drug testing (including hair) because I do refinery work, but I’m going to my home state in a couple weeks where pot is legal. Kind of bullshit I still can’t do it.

>>76389738
many parts of the US get really hot and humid in the summer and shit grows insanely fast... that plus lots of storms knocking down parts of trees constantly
also ticks

>>76391176
I eat a part of one sometimes to help me sleep if I'm trying to do a big run early in the morning. I should have taken one tonight but edibles take a long time to kick in for me and at this point I would probably wake up still high.

damn i am fucking worn out, i know i should run slower, but this is just the pace i naturally go at
saw 1 heron, no buns
also a lot of couples out walking together, there was one where the guy kept slapping the girl's ass, i thought about slapping the other cheek as i ran by but i didn't

>>76390649
Once a week is enough for a 5k race pace session like that.

Is my strategy of just increasing the amount of time I jog every day actually good at all?
I see articles of people saying stuff like "You shouldn't be winded when training running" Doesn't that mean you just don't run?
I'm just increasing my time every day until I can comfortably jog for 30 minutes a day

>Ran first marathon
>Now every normal run feels a lot easier because its not a marathon
Is this the true cheat code?

>>76392029
Just wait until you do shorter long runs again. It seems like it takes no time at all...until you ramp back up for the next marathon because you've become addicted to tbe running marathons. Then they feel like eternity.

>>76392052
Yeah i did 10k today and it felt too easy like my watch was broken
Park run times have also improved and running uphill is easier.
Muscles are sorer though.
Those are the things I’ve noticed in the first 2 weeks since.

>>76392000
it is good, yes.

I am so tired but I don't wanna stop running. A true conundrum.

6x2km with 90s rest + wu/cd jog as recommended by an anon (thanks anon). Good workout, will be doing it again. Kept the pace around 3'55/km for the on reps

>>76392000
I got sub 1:40 in a half mara by only running twice a week (x1 interval x1 long), and even then didn't run more than 15km 2 weeks prior to it when I did tapering
This coming from a skeltal, overuse is not a meme, but daily volume management can't hurt either
Just do whatever you feel good doing, not what the internet says

gonna roon today!!!!!!!!!!!!!!!!!

>>76392000
Seasoned 30min jogger here.

Do what ever you like, but I would still recommend c25k type of program. N2R program was my choise because I'm lazy fat.

Key to my success was speed so low that it would always be possible to jog atleast one more interval. The most willpower was to get shoes on and get out of the door. Jogging was 9/10 times pretty nice.

I got shin splints 3 days ago doing a 10k, haven't run since but really want to go again today. I can still feel it slightly when I flex my leg. Is it dumb to run? do you guys keep going with shin splints?

>>76392703
>gonna troon today!!!!!!!!!!!!!!!!!

>https://www.theguardian.com/sport/2025/jul/17/marathon-world-record-holder-ruth-chepngetich-suspended-over-banned-substance-athletics
ruh roh

>>76393167
I never understood the problem with doping
You choose to eat a banana and don't output as much energy as someone who chose to dope and outputs more energy, but the doper still needs to do the work to get to the finish line just like anyone else
It's not like they grow wheels or anything, we're just unlocking the max output from a human

>>76393167
>>76393199

>>76393199
Lots of sports rules don't make sense, but they're the rules until they're changed. Personally I think they should have let Faith dope and roid for the 4 minute mile attempt since it was off the books anyway

rate my /roon/ing fit
HM time 1:38:20
please excuse chicken legs, recovering from a brutal case of hamstring tendinitis

>>76393694
*quadricep tendinitis*

>>76393694
>rate my trooning

>>76393694
>Cotton Shirt
Oh no no no

>>76393763
brother, running in cotton is the new flex - see H. Komouri and Satisfy

>>76393694
>>76393786
Who are you taking these photos for?

>>76393786
What advantage does this have over a $20 synthetic?

>>76393791
literally none.
the flex is to rock up to run club in a cotton tee, do the 8k run at 5:00/km pace and finish without breaking a sweat

>>76393790
you, anon :)

>>76393807
>the flex is to rock up to run club in a cotton tee, do the 8k run at 5:00/km pace and finish without breaking a sweat
And this is something that you do? People pay designer prices to do this?

>>76393814
a cotton t-shirt with holes cut in it from satisfy costs $150
so… yes

i paid ~$15 for the vintage fleetwood mac tee, and ~$35 for the h. koumori tee though

>>76393824
>a cotton t-shirt with holes cut in it from satisfy costs $150
I wouldn't know

>>76393791
your dick and balls are INFESTED with microplastics

>>76393851
Mine is infested with micropussy

>>76393839
this costs $150 and sold out in under 25 minutes

>>76393880
this one too

Only Californians

>>76393880
>>76393883
Why do you know this?

>>76393914
why don’t you?
this whole fit can be yours for the low low price of $1,024 USD plus tax:
>>76393883

I ran 5k on the track this morning. 19:45. New pr for me. The vdot calculations are extremely accurate for me, a few weeks ago I entered a mile race and finished in 5:47 which vdot says is equivalent to 19:45 on the 5k.

>>76393911
satisfy is based in paris

>>76393933
Nice pr

>>76393946
is that how it works?

>>76393786
what smartwatch should we be running for maximum mog potential bro? Latest forerunner?

I love running through the centre of my town banging 3:30min/km pace mogging all the tards for all of 3 minutes before I have to cool off and return to my 4:30min/km pace

also based cotton runner - definetely the move

>>76388816
I hate how perfect they are. Fast, light and durable.
On to my 3rd pair

>>76394027
if you really wanna mog, you should have a forerunner 245 or older
that’s how you flex your experience level

Can the average person seriously easily run for 15 mins untrained?
I was too exhausted by minute 8

>>76394361
yes
ok? keep going

>>76394361
the average person from where?

alabama? fuck no.
singapore? kenya? probably yes.

>>76394368
That just feels impossible to me, I've been running for the past 2 weeks just to build up to that. I walk 5 mins then run for as long as I can. I was gassed out by 8:40 then I stopped for 20 seconds just to catch my breath and try to finish the last minute to make it 10.

>>76394395
you're incredibly out of shape, then.

>>76394583
I figured that was the case. Oh well. Nothing to do but to keep working at it.

>>76394361
it really depends on how fast you're going
if you're running at 10min/km pace it should be quite easy but if you're running at 4min/km pace it would be quite difficult for most
if you can't complete it running at your current speed then slow down, go twice as slow if you want
do the chinese grandma shuffle

>>76392636
very nice, what's your 5k time?
miring consistency of reps
I've just started getting into intervals and I'm all over the board:
>>76390649

>>76394027
>>76394039
I have the last forerunner model that didn't have a touch screen

>>76394798
me too, it’s not old enough to properly mog
git gud

>>76379071 (OP)
I would Nuttall over her flat skinny little runner’s chest and make her lick it up

>>76394944
>>76394944
>>76394944
>>76394944

just ordered these https://runrepeat.com/puma-forever-run-nitro cause they're the best rated runners and amazon had a pair in my size for $140 CAD
anybody got these? what am I in for?
I was originally going to get the adizero evo SLs but for some reason the adidas site rejects my card and the closest store to me is like an hour away and I don't want to drive into the city