>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: >>76379071

>>76393144
depends on the pain. it is around 3/10 or less I will run, if it is over that I would probably rest. biggest thing that helped my splints was:
1. increasing my cadence so i wasn't stomping and bouncing along like a noob
2. focusing on landing mid foot
3. single leg calf raises x3, double leg calf raises x3 and heel walks to failure x3 every other day.
after about a month I no longer get shin splints.

>>76394944 (OP)
>Troon General Running

i just ran a quarter of a mile on the treadmill at 4 degree incline and i feel terrible but, you guys were right, just roon :/

>>76394996
>you guys were right, just troon

>>76394688
oh, based on how far my phone tells me I went, I was close to 5:30 min/km
I guess I was going a lot faster than I thought. I just don't know how to really go slower without it turning into a walk

Not impressed

>>76394694
>>76390649
17:2x though I haven't broken 18 in a while. Takes time to find that *sweet spot* where it's not too fast you can't finish the set.

I've been trying to roon faster recently & have been making progress :3 hope to finally get a sub 30 5K this fall!

>>76395153
>I've been trying to troon recently & have been making progress :3 hope to finally get a sub

>>76395073
slow running is a skill you will gain in time, just take shorter steps, more steps and just hop on the balls of your feet, it's like a little dance shuffle thing, you'll get there and yeah 5:30 is pretty fast for a total beginner, try to aim for 7:30 pace, I find that good for zero effort running.
>>76395131
nice man, goals right there, thanks for the insight

posted this in the old thread, will copy it to here:
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

I have been battling shin splints and tight calves for months but finally ran 3 consecutive 9 minute miles. I'm planning to go to a Parkrun to show off my amazing prowess. What am I in for? And can I pick up middle aged divorcees there?

all this talk of shin splits...
I never experienced it
I think you just gotta beef up the tibialis
I always sat in full slav squat and have strong tibs cause of it

Anyone have experiences they'd like to share with shin splints?

that was an extremely painful thing to get over in my experience of running (used to do multiple 5k jogs a week)

I do not envy new runners because they may have to deal with shin splints.


Runners high is real! it's not a myth

>>76395269
Two years ago I went from a non-runner to being able to run 5 miles (albeit slowly) over the course of a few months without too much trouble. I didn't keep it up and tried to pick up running again this year and started getting bad shin splints every time within the first mile or so. Ended up having to dial it way back and run/walk interval workouts, gradually increasing the run intervals until I got to 3 miles. No idea why it was so much harder this time around.

>>76395214
anon, I actually am submissive :3

>>76395269
>>76395278
if you have really shin splits its 99% due to bad form. fix your form and it'll be night and day, at least that's what happened to me. I sometimes feel shin splints at the beginning of my runs but once I warm up/dial in my form it goes away
spamming tibialis raises also helps

How likely is it to find a GF at a running club in a major city? How fast do I have to be?
Been rooning 25 miles a week for the last 4 months but still not very fast
I don't have any other hobbies were I'd actually want to hang out with other people from (drawing and other art stuff)

>>76395309
getting a gf at a running club is as likely as finding a gf anywhere else I'd imagine

>>76395309
>hey gyal, fancy chippy chips after this?

>>76395327

>>76395309
I met my last gf at my nearby running club. Then we broke up and I don't go there anymore.

I tried running without a brief and i got motherfucking friction burns on my dick. Sad

>>76395351
I really don't want to be a dick to you here because I know it can be lonely and frustrating as a man in this world
but the fact that you are trying to correlate your running speed directly with getting a gf kind of shows how out of touch with reality you are, I want you to try to unpack this and face the truth of the situation
some reflection could help you bro
being authentic, comfortable with yourself, expressive, excited about life and genuinely happy are all characteristics that are much more attractive than running speed

>>76395364
>Long post
Aspie

>>76395364
I wasn't even that anon kek

>>76395372
probably true, but I have a gf somehow
>>76395378
oh okay, it was meant for the other one

>>76395364
this, but also being fast

>>76395364
>excited about life
>genuinely happy
well that's me done

>>76393167
Oh no! Who would have thought an elite top tier athlete was using substances? This is the biggest scandal of all times!

Anyway...

>>76395406
are you a retard brother?
please tell me u just baiting

>>76395393
these are choices mate
reprogram your mind

>ruth done for doping
Faith next.. Hullbros we are gonna get that Oly silver upgraded

>>76395411
with all due respect, if you couldn't pick up the sarcasm in that post it may be you who is the retard after all

>>76395411
You are trooning too much. You need to stop doubling and start singling.

>>76395388
>I have a gf somehow
Your right or left hand?

>>76395423
Like another anon said: they should jist stop and let them start doping. Make it an award on who can dope the most, make the best records before either dying or have permanent health issues.

>>76395435
That will send the wrong message to the kids

>>76395554
Kids make the dumbest choices and worship steroid-addled overpaid entertainers anyway.

>>76395595
Still its better to hide that shit from them. Athletes need to hide the fact

>Finished my run and pushed for better performance
>calves now hurt a little bit when I walk anywhere
I want to believe this is a sibn I pushed myself well but im a little afraid that I pushed too hard and have to rest now

>>76394944 (OP)
Is a ruunning group a good way to meet a fit gf?

>>76394944 (OP)
If Im doing couch to 5k how do I keep track of the intervals while im out running? Is there an app where I can set it to tell me when to walk and run?

>>76395659
Oh, it's actually pretty simple and an app isn't necessary if you already know the distance. First, get up off the couch and lace up your shoes. Go outside to your preferred running destination. Once there, begin to run (feel free to time it if so desired). Run until you've hit five klicks. Speed and time is of no concern. Congratulations! You just completed couch to five kay. Now pick a new goal.

>>76395659
I will put forward for consideration that there are likely numerous, if not innumerable, digital interval timer applications available for you to download and install on your choice of intelligent cellular mobile device.

unironically what is the most accessible performance enhancing supplement or drug for long distance rooning?
what is the protein powder/creatine of running?
what is the test/tren of running?

>>76395802
>what is the most accessible performance enhancing supplement or drug for long distance trooning?

>>76395802
>what is the protein powder/creatine of running?
sugar and salt
>what is the test/tren of running?
cardarine

>>76395802
>unironically what is the most accessible performance enhancing supplement or drug for long distance rooning?
Adderall. It's easy to get an ADHD diagnosis now-a-days. I legit have ADHD, yet I'm seeing more and more people who don't get an easy diagnosis and use it for just being able to stay up later and more alert.

If you cannot: caffeine.

>what is the protein powder/creatine of running?
Protein powder and creatine. Unless you are talking about on-the-go while running: then >>76395818. In particular: electrolyte drinks and energy gels.

>what is the test/tren of running?
There isn't any. Distance running is catabolic by nature unless you do a lot of lifting and intake a shit ton of protein. I do and even then, I'm a scrawny af person. I've only seen a few runners that have good amount of muscle mass, and of those, two were roiders, and the other one lifts almost daily and had a shit marathon time of over 5 hours despite running 4x/week, doing speed drills and dialing in his nutrition and hydration.

There's a reason why distance runners, in particular excellent ones, have starvation aesthetics.

>>76395769
>>76395727
So there's nothing? Well shit, how am I supposed to keep track?

>>76395876
>Adderall.
I have lots of dextroamphetamine, but it increases my heart rate and I'm worried about my heart health, isn't combining stims and cardio activity hard on the heart?

>>76395916
if you have a garmin watch you can set up intervals on it so it beeps and tells you when to rest and when to run

late run, felt better today, i guess my 3 day illness is over, still need to get better about consistent pacing, might need to do some treadmill sessions or something
saw 1 heron and 2 buns

>>76395916
my god you're a fucking retard, download an interval timer and set the cunt to alarm at the intervals if you're walking at it alarms then run if it alarms and you're running then walk

>>76395916
There's a lot of apps, even C25K apps, anon. Stop being lazy. Like >>76395939 said, there's a lot of interval timers as well. When I'm not focusing too much on running and want variety, I use the heavy bag for additional cardio. A simple interval app works for it, just as it will for a running plan.

>>76395923
Are you on one of the IR's with the score lines? If so, you could split it. I'm only on 10mg since I don't really take it unless I need to for work or need to focus on a task at home that absolutely needs done and feels overwhelming to do to the point where I need to break it down instead of saying "fuck it". In the rare event I do and I use it for running, I'm able to keep my heart rate low since I'm used to doing a lot of slow, z2 cardio. But, part the reason I workout a lot (in particular, running) is because it's an excellent way to deal with ADHD. It's an excellent form of self-medication. The issue? It's easy to do too much.

>>76395957
>Are you on one of the IR's with the score lines?
yeah I have the IR's that can be split in half (5mg) as well as XR 10mg spansule caps.
I haven't ran with it since last year when I took one and went from doing 8km long runs to a 30km run and fucked up my ankle.

>>76395957
>>76395939
So what's the good one? You guys arent very helpful.

>>76395979
why can't you just google "interval app" ??

>>76395876
>Anyone whos bigger than me is roiding
god you retards are even in here? Fuck off

>>76395984
>Using jewgle
Sweaty this aint reddit

>>76395975
If you having issues with heart rate when you are taking it, you can always lower the dose and see your results. It doesn't boost my speed or anything like that: it just makes me have more endurance and can go longer without really trying. It's part of the reason why I don't take it while running. I can easily take what is a planned struggle bus 16 mile run and turn it into 23. It doesn't build that mental resilience that I like to do.

>>76395979
You are just wanting to be spoon fed. The interval app I use is a literal boxing interval app which I can set x amount of round at x amount time with x amount of rest.

>>76395989
The two flat out admit they use steroids. No one but competitive athletes care about publicly admitting to steroid use. It's not some super sekrit taboo anymore.

>>76395993
Okay you are just trolling at this point.

>>76395984
Why when you've already done it, tried out all the shitty ones and know which ones arent bloated shit with ads and unnecessary faggotry?

>>76396001
>It's not some super sekrit taboo anymore.
Yeah thats why if someone denies it then it must be true

>>76396003
I haven't used any because I'm not a faggot who needed to do couch to 5k. I could just run like a normal human.
Now you go use those apps, I try to be nice on here but you are aggravating as hell and entitled. I don't think you will ever run 5k.

>>76396001
Does it have a name? Or does this app not actually exist? Like your Canadian girlfriend.

>>76396007
So you've got nothing and you're just wasting my time. Then fuck off and don't reply. Saves us both time.

>>76396005
I know plenty of roiders. Again, they're public about it. It's not a taboo anymore. No one cares except maybe you now.

>>76396008
Like I said, you are just trolling at this point. Ignored.

>>76396011
you are a miserable slob

>>76396003
The fact that you can't just download an interval app and get going tells me that you won't make it.
You're using this "not knowing the ideal app" excuse as another reason to not lace up. Once you discover your ideal app after days and weeks of research you will just find another reason to not lace up.
I have a feeling this is on ongoing theme in your life and whenever faced with some kind of criticism you defend your stance with excuses and deflection, never accepting responsibility or ownership over anything.
I hope you can look inwards at some point and see how much work there is to be done.

How much can terrain affect your running performance?
I always run in my yard but I've realized that its all a mix of soft sand and rough rock, and uneven elevation where im constantly going uphill/downhill

5к in 33:46 ~167hr 33lvl 177\87 is ok for 17th roon in fk life?

>Run without looking at any clock
>Do better than expected
Feel > Time

>>76394944 (OP)
is a sub-20 5K achievable with 4 training sessions per week? And how should I structure those? 2 easy runs, 1 speed session (alternating weekly with a threshold session) and a long run?
Also, what should I need to keep in mind when running first thing in the morning? I always run in the afternoon, but my schedule changed.

OH FUCK IM GONNA HEEEEAAAAALLLLLLLL

>>76396296
yes
sure
nothing

>>76396325
Do I need to eat before a morning roon? Or just coffee and banana?

>>76396394
Just run. You dont need anything, stop putting up barriers.

>do a lactate test
>turns out I was going way too fast all the time
Feels weird running so slow. At some points I was almost walking to get my pulse down after small uphill sections

>>76396548
Same, my lactate was off the charts and I should do much more 'base endurance training' but running at 7:00 -7:30 per km feels so strange.

>>76395309
Stop doing things with the goal in mind being to make a girlfriend. Do things because you want to do them, not because you're lonely and want pussy. Do that and you'll have your pick of the litter

>>76396670
This, but you need social proximity to women to begin with to find a girlfriend, unless you want faggot gay hook ups and are spiritually homosexual

>>76394944 (OP)
recommend cheap ass running shoes from anywhere, under $40 slop to destroy, but hopefully they don't break knees

>>76394944 (OP)
I'm running 10km in 7 days.

I have not been running for the past 4 months, although I'm a very active person (gym + bike everyday).

How should I prepare myself if I want to run the fastest 10k possible? Daily runs with intervals? My previous record was 48 minutes (12 years ago), but now I have 13kg of muscles more on my body.

23k roon today with a mate.
Felt really good, finished with a tonne of energy left but legs were quite sore in the end.

32k run in August coming up and I need to start thinking about my fuelling strategy for it.

>>76396561
my recovery the past week was way faster and i wasnt that exhausted to begin with. that i like very much. i think i will get used to it and hopefully improve fast

>>76396797
>7 days
it doesnt matter what you do

Shin splints!! How can I get rid of it??. Sore on both sides and feel a bit of a lump on the inside

>>76396916
massaging shins, stretching calves and rest works for me. like i skip training calves at the gym when i have shin splints

I need to get back into running to help build my endurance for boxing since I'm gonna start sparring and aiming to compete at locals next year once coach gives me the go ahead.
Would doing a light easy 3k 3x a week be an ok starting point?

consider a starting point of walking@ 6kph on a treadmill for 30 minutes.

would it be better to increase 10 minutes to 6.1kph or 1 minute to 7kph?

>>76396296
>is a sub-20 5K achievable with 4 training sessions per week?
yes, it will just take a bit longer to get there, but doable for sure. what's your 5k PR at the moment?
>2 easy runs, 1 speed session (alternating weekly with a threshold session) and a long run?
sounds good. I did basically the same, but with five runs, although I didn't really bother with a long run. I was running ~10k each session, so roughly 50k a week. I don't think you need a super long long run to break 20 min in the 5k. I ran 19:30 in a road race.

>>76394944 (OP)
Tried to get up from the ground with my legs only and I think I teared some muscle around my left hip, I guess no more rooning for me for another week, what a fucked up day.

Do you guys also run just so you can feel something?

>>76397103
Is this the walking general?

I'm glad I am testing gels again. After being off for a year and restarting in January, I'm finding gels are not settling very well. After the run, there is partial gastroparaesis going on. This never happened before. This is the second week I've tested gels with the same result. I'll do another one next week, and if it is the same, result, I'm going to have to try something else like clifblocks or something like that.

>>76395975
Hey, I'm the one I talked to earlier. I went ahead and tested a 10mg IR just to see the effect. My HR didn't actually go up compared to last week's run. Like last week's run, it slowly started going up around the 2:30 to 3:00 hr mark. Prior to that, it was staying below 140bpm which is still in my Z2. After about 3:20, it shot up into the 150's which is my Z3, which stayed for the rest of the run, not going past 160bpm.

>>76397475
I would love to roon more often, but I also want to lift 3-4x a week and I have a family, so the scheduling is tough. Do you have any advice for the 4 day layout?

>>76397833
>Do you have any advice for the 4 day layout?
I'd work up to running ~1 hour per session at an easy pace at first. As your fitness improves you'll be running faster and doing more miles. The 5k is mostly aerobic after all, and doing an easy running phase first will prepare you for the harder stuff like threshold runs and race pace intervals (you can test your fitness level with an all-out 5k and then train at that pace with intervals like 5X1000m), some strides too. You absolutely need to do the harder stuff, but you should be cautious with them and run at the correct pace, running too hard risks burning out (I did this mistake myself when I was starting out)

How much mileage you actually need to go sub 20 depends on a number of factors, like running talent, age, body weight etc.. but my guess is for most people it's 40k+. Be prepared to train for the long term though. Breaking 20min can take years if you're starting from zero.

My thanks to the anon who told me how fast I was going
Was able to up my millage by a half a mile. I still feel like I have gas in the tank too, but I'll keep it light because its the weekend and I want to focus a little more on recovery

i bought some more baby carrots to toss at the rabbits while running... though unfortunately one of my pairs of shorts doesn't have pockets, so I guess no carrots on those days

>>76397833
i would love to roon more often but i keep getting fucking injured im not even obese or anything

>>76397499
Yeah, only thing that makes me feel alive apart from building Magic the Gathering decks. If only I didn't have to return to work soon.

Beat my 5K PB by a couple of seconds

>>76398039
>i would love to troon more often

>>76398090
I beat my 10k pb by 40 seconds yesterday. It's still shit though.

Bros, I run something like 300km a month, how often should I get new shoes?

>>76398129
At that point you should be faster than most runner. Pick the slower ones off and just tackle them and steal their shoes. They won't be able to catch you since they are slow.

>>76398129
Everytime you get a new watch

>>76397103
Increase 0.1kph and 1 min each run up to 60 min or something
If you are limited to 30 min then increase to 7kph and increase by 0.2kph each run then drop to 0.1 increments when it gets hard

>>76398129
when the outsole is completely worn away at any point

>>76398129
Never. You should be running barefoot from the very beginning instead of wearing meme shoes.

>>76396770
running shoes cost $130+

You can run in any shoes. There's no ergonomics in the jungle.

Why is this saying meters instead of miles/km? Fucking obnoxious.

>>76397499
that is why i started drugs. by now i learned to recognize, allow and let out my feelings

I don't know what I am doing at gym. Suggestions?

So far I've been doing:
>Bench press
>Barbell squats
>Kettlebell squats
>Dumbbell lunges
+ some other random stuff.

I don't really care about getting muscles. Just looking for stuff that helps running.

>>76398076
based mtg autist

Im locking in big time. Aiming to go from 20 percent to 12 percent bodyfat during this streak. Wont stop until I get there. I give it 3-4 month

Can I lift the same day as my long run?

How am I supposed to gain 5 miles between weeks 9 and 10?

>>76399125
wat

>>76399132
The long run goes from 10 miles to 15 miles between weeks 9 and 10. That seems like a lot

>>76399125
week 8 is doing a half marathon which is smack bang between 10 and 15 miles. halfa week 8, week 9 do easy 10 then week 10 progress past the halfa.

>>76399147
I’m retarded. If it had the number 13.1 instead of the words half marathon that would have made sense. Thanks anon.

I have a sharp pain on the inner-side of my knee right below the end of the femur when I roon or put too much weight on it. What is it? t. new rooner

>>76399077
You can't.

>>76399227
Anon I...

weekend long roon

>>76399227
>I have a sharp pain when I troon too much. What is it? t. new trooner

Off to run 33km.

>>76396149
Correlation, you weren't checking your clock because you were in the zone already.

>>76396394
I just have an energy drink and a chocolate bar, mostly it's whatever you are used to. Just run, if you run sub optimally then the world won't fall apart.

i've got the nighttime farts again, lads... what is going on?

>>76399407
what does it all mean, with the nocturnal farting?

Had slow pitch softball yesterday and my legs are very sore (sprinting). I didn’t run Friday and I’m not running today

>>76399227
Its God testing you by giving you an easy excuse to quit the process, don't give in. Various aches and pains (even serious ones) are the norm for new runners unless you are a 'runner' normie who doesn't push themselves.

>>76398129
depends on the shoe, but decent ones should last 6-800km
look for shoes on sale and buy them when they are cheap, cycle new ones in with the old ones and then replace the old ones when they are shot.. you will know when those shoes start hurting you when others don't (also some shoe foams last longer if you space out how much you wear them)

>>76399172
kek, all good anon i had to stare at it a while to figure it out also.

>>76399416
lol

did a longer run than intended because i saw some kind of event going on at the park, and i wanted to see what it was, it was pretty cool
saw 5 rabbits, they each got a carrot, one got 2, actually hit one of the rabbits on a lucky bounce too, hope he didn't mind, no herons
i'm getting really sick of all the foreigners in my town walking on the wrong side of the trail...

It has now been just about 1 year since starting rooning, and hit the 900km milestone today. Very impressed considering I was a bony-ass tech loser (still am), but now have the cardio and leg muscles to back it up.
Thank you /roon/

>>76399549
>It has now been just about 1 year since starting trooning

I can run forever now. Will this make me great at sex? I tried having sex for the first time but lost my boner because the condom and the confusion

my plan was to do a slow easy 5k but then I did it in 23 mins which was a PR
and total of 30k steps today
long run tomorrow

>>76399560
how was her bagina?

>>76399560
You still got to have sex to get better at sex. You may have the gas tank, but if there's no specificity, it doesn't mean shit.

>>76397499
That's why I have a motorcycle

>>76399560
>virgin
You have to be 18 to post

>>76399227
The real answer is your foot is rotating and either pronating or supinating under load.

Why this general keeps making troon jokes I have no idea, I thought those all died awhile ago.

Can old or fat people become runners?

>>76399577
Well, it is an asian massage parlor, so I felt her pussy with my hand first. I didn't expect her pubes to feel so rough, felt like a tarantula with her slimy pussy between the rough hair I assume the slime was just lube.

make sure youre running gym is good fun chick fuck strange china dick go well for gym

>>76398715
>Just looking for stuff that helps running.
just go for legs then? quads, hamstrings, calves, adductors and abductors. maybe add some lower back exercise and something for upper back like cable rows with a wide grip for posture.

>>76394944 (OP)
don't mind me, just posting an impressive running physique.

>>76394944 (OP)
If I want to roon just for health and fun, what would be a good planning of runs? One easy run (5-8k), one hard run (speedwork), and one long run (~15k)?

>>76399943
what level trooner are you?

>>76399744
Yes. I know an old man at 63 who, after getting told by his doctor that he'd be dead in a few years if he didn't get his act up, started working out. He now does a marathon yearly.

Another person I knew was in his 40's and 250lbs because his job doesn't allow time to eat much of a lunch so they order out often, and he's too lazy to meal prep after being badgered by his wife to do things and spend time with her. After 5 years, he's at 170lbs.

>>76399810
Adding to this, core stuff. Do these during rest days. A quick, simple circuit will work: planks, leg raises, bicycle kicks, etc. The squats and deadlifts will need to be continued during actual lifting days.

>>76399943
>health and fun
Do whatever you feel like doing.

>>76399943
>just for health and fun
you can just do easy runs of 30min - 60min duration, it doesn't really matter what your pace is, you just get into the easy running zone where you feel like you can go on forever and get a runners' high towards the end of the run. you can do some short 50 - 100m sprints every now and then too. that's all you need for health and fun.

>>76397642
Walking is the gateway drug to running.

>>76399849
imagine fucking femke and her squeaking like a mouse :3

What's /ourgirl/'s ceiling?

>>76399953
ran a marathon last year and I was training for a sub-40 minute 10K but I got injured. I want to focus on the gym and my daughter now, but I love running and can't give it up. I just don't want to be that competitive and structured anymore, and enjoy it all

>>76399958
I know, but I do want to get at least some running gains as well

>>76399969
would 3 runs per week be enough?

>>76400079
3 runs is enough for health benefits yes

>>76399994
>imagine fucking femke
I prefer Famke.

>>76400113
And is the set-up for the runs decent?

>burning sensation on the upper section of the right foot
I genuinely don't get why I have this problem.
If it's the shoes, then why don't my left foot feel it too?

>>76395802
Test will increase your red blood cell count
Equipoise will do it better
The pros use epo but that can increase your red blood cell count too much

>>76399744
just don't over do it when you first start running.
Just focus more on consistency if you plan on following the couch to 5k guide

>>76395802
Unpopular answer: magnesium
Take it the night before, because your best runs are when you've woken up from a relaxing sleep. Doesn't matter if you wake up at 4AM or an ugly time, magnesium will make sure the quality of your deep sleep is just what you and your muscles need to recover

>>76400260
yes

>>76394944 (OP)
There's an altitude gym near me (they adjust the oxygen levels in the air in the gym to simulate high altitude instead of needing to use the gimp masks)
Anyone have any experience with altitude training? (and ONLY training, not normal living)
Is it a meme? Is the extra 5 bucks a week worth it?

>>76400832
>altitude gym
so you'd run on a treadmill there? I doubt it would give any meaningful benefit, but maybe there are studies on this because it seems like something pro runners would do to boost performance. You do get benefits from living and training at altitude for multiple weeks, maybe even months, and your performance at sea level will be better for a while, but the effects don't last very long.

sunday long run time

>>76394944 (OP)
Need to get level 5.4 (and I'd prefer to go way over) on a shuttle run
Haven't done one for a long while, is taking a tape measure out into a field really the best way to practice, or should most gyms or treadmills have a way to practice?

>>76401075
Use a field already marked

any suggestions for running shorts on aliexpress? I dont want to get chinked but I also dont want to pay 60 euros to some athletic wear company

After I broke my ankle in 2 places last year playing volleyball, my physio recommended me to start running to strengthen it. Always hates running, but after running for around 2 months I'm starting to like it. The thing is that my physio asked me to keep my heart rate down, the so called zone 2 training to avoid injury via fatigue.
Although I feel I can run for longer, my pace is not really increasing, if I don't increase my heart rate I just don't go faster, my pace is like between 8' and 8'30" per km for a 30 minute run. Will this increase if I keep at it?

>>76401422
No

>>76401422
>The thing is that my physio asked me to keep my heart rate down
Why

>>76401422
Running the same distance at the same pace won’t make you improve. You have to increase distance or pace

>>76401363
>buy stuff on sale
>try decathlon
where do you live that running shorts are that expensive? basic addidas shorts not on sale go for 30 euros in germany

>>76401519
balkan

>>76394944 (OP)
I painted my toenails blue, that'll make me roon faster now right?

>>76401615
>painted my toenails blue, that'll make me troon now right?

>>76399849
Do you recon she has a bush?

Ran 12:07 1.5 mile on a treadmill. What would my speed be on a track? Want to make sure my pt scores are good (military)

>>76401475
I'm recovering from a nasty ankle fracture and fatigue can increase the likelihood of injuries
>>76401496
I'm going to gradually increase my training time and by consequence, my distance. My objective is to be faster at the same heart rate.

>>76401658
14 min you fat navy fuck

>>76401735
Am chairforce

>>76401735
14 min still seems good then. I can almost max out the pushups and of course i can max out situps

>Military fitness tests
The standard is the standard.

>>76401422
You gotta run faster to run faster
Just add a minute or two here and there fartlek style and you’ll know if its too much for your ankle or not

>>76397663
you convinced me to take a 5mg before my run
did 23km
last week's long run was 15km
these things are dangerous dude, my mind just tricks me into picking further and further routes lol
definitely was feeling it the last 3km though
I think 18-20 would have been perfect

>>76399271
How do you hydrate/eat during this?

>>76394944 (OP)
If I want to run a 6-7K easy run after the gym, is it better to do it after leg day or after an upper body session?

Who here is doing the Norwegian Singles Method?

Basically
>easy run (even slower than zone 2, think <70% max HR)
>30 minutes sub-threshold (in between LT1 and LT2 with particular care taken to never go into LT2 to minmax load and recovery)
>easy
>sub threshold
>easy
>sub threshold
>easy long run (under 90 minutes)

Apparently hobbyjoggers are getting crazy improvement from this plan as it is very difficult to get injured while doing it and you still get massive benefits from the 3 workouts a week.

i have lower back pain and sort of the top of my glutes, and pain in the sides of my calves after jogging for 5 minutes. i have a fat ass and fat gut if that matters. should i lose weight first? do i need to stretch?

Do I still gotta do leg day if im roooning every day?
my calves are already constantly sore

>>76402129
you don't have to do anything you don't want to do, nigga
do you want to get a more powerful lower body?

You guys are all a lot faster than me. I've been improving recently but I still can't get my 5K under 30 mins :(

Sore legs and I still wanna run

>>76402191
HAHAHAHAHAHA FAT

>>76401941
It's expected due to the way it works. I suspect it's the same thing why sometimes we will do longer distances even with a training program. I remember once my planned long run was 8 miles and I ended up doing 14. This was before I was (at the time) half-marathoning only. It was the same way before: just take it as I needed it which I didn't need for running. It's easy to see why endurance athletes try to get it prescribed even if they don't have ADHD.

You are experimenting with it. That's okay. If you feel that it is too dangerous, don't take it. For me, I rarely take it for this reason. I can do the longer distance like last week I did 23miles without them. I don't like relying on it for working out. It's not what my doctor prescribed it for, so it feels like abusing it to me. I just did that run as an experiment to see if I could still keep my HR down.

>>76402100
Sounds like a recipe for early burnout. I know people who successfully use the FIRST method to PR their marathons. They no longer run.

>>76402191
Keep trying. You may eventually get there.

>>76402219
Ran
Legs hurt like a bitch afterwards but was good
Yoga time

>>76394944 (OP)
do woman run faster in bikinis? Or even faster in a thong?

>>76402613
yes
men do too actually

>>76402613
>do woman run faster in bikinis?
Yes. It's why they wear these.

>thong
Don't know, I don't think I've seen it done.

>>76402613
I usually end up rolling my shorts up anyway when I run to get them out of the way so yes. Id run nekkid on my treadmill if i didnt have roomates

>>76402659
There should be nude ultras

>>76402677
Just as the greeks intended

>>76402613
It depends on if you're behind them and a jeet, or in front of them and Black.

>>76394944 (OP)
Running is prey behavior.

does running help with aesthetics at all?

>>76402765
no

>>76402708
no it's not, humans evolved to be efficient runners with stamina to be predators so we could chase animals. Humans can sweat, and the animals we hunted on the savanna, like gazelles and antelopes couldn't. We couldn't keep up because they were fast, but we could run longer and eventually they would tire out, then we stab them with a stick and eat them.

My interest in ultra running is growing deeper by the day, and I’ve been clowning it calling ultra walking for a while

>>76402850
very cool

>>76402850
>ultra walking
Pretty much. The only time you are running is downhill and sometimes on straights. Even then, downhills can be very technical and yiu have to walk down them for safety reasons.

>>76394944 (OP)
trooned. feels good man

>>76403011
>ran. feels good man

>>76402111
exercise
get a back extension machine and use it religiously

>>76402464
Forgot to mention my HR was quite a bit higher than usual as well
it got jacked off within the first 10 mins and stayed over 150
usually I keep at 130-140 on long runs
was fun, felt amazing, might do it again next sunday
I have a ton stockpiled because I don't take them
prescribed as well but not needed, too speedy

>>76395364
>unpack
Faggot.

>>76395423
How is this fat fuck still allowed in the business? He's represented 8 who have gotten busted now.

>>76395876
>what is the test/tren of running?
>There isn't any.
You fundamentally misunderstood the question.

Got a late start tonight, so just wanted to go quick, and god damn, fastest 5K of the year by almost 90 seconds, I haven't done a sub 25min since november... so maybe... i'm back?
might sign up for a 5K next saturday, and then a hm in in september
saw 1 heron and 5 rabbits, tossed them some carrots, one was just as I was nearing the end of the 5k so I was pushing, and had to pull out and toss a carrot while going hard, and i don't think it landed anywhere near the bun, but oh well i'm sure he'll find it

>>76399593
We stayin virgins longer these days unc

>>76403106
You're making me want to try the carrot thing too

>>76403122
do you have buns on your running trail?

>>76403122
>>76403123
I should add that I'm lucky 2 or 3 live right where I start/end my runs, so if I have any carrots left afterward I can toss them at the busshes and watch the buns come out and eat them while I cool down a bit

>>76403128
>>76403123
I do see some on occasion, but never in the same place. Perhaps I can do the same with ravens, they are more common

Longest roon yet and well into marathon training. Looking forward to the fall when it won’t be 85 and humid. I reckon I will make good pace gains then.

>>76403220
>Longest troon yet

Today I started running... again...

4min 5kph
1min 7.5kph

Did this 6 times

So I just do this for a week and then next week it goes up, right? Any suggestions?

How do I avoid getting bad knees?

I recently had to stop for several days because my knees were sore, ran a 5k yesterday and I think my legs are okay, I want to avoid that happening in the future though.

>>76403378
lift weights

>>76403378
ride a deadly treadly in the gym or outside, doesn't matter.

girl asked me to go on a run with her, feels good bros

>>76403394
I assume you mean work out the lower body, which I do already, but I think that makes it worse too

Should I roon or not roon today?

>>76403422
yes

t/roon/ general

>>76403439
ok

>>76403537
good boi, or grl

>>76403053
Funny to read this. I take Ritalin all day errday and don't feel like it's abuse to use them while running. I think I'm basically completely desensitized to the physical effects. I know dex can hit a lil harder though.

I just checked the single run I did off meds and it's not like the HR is any lower than similar runs. Probably really depends on whether you're an occasional user or consistent like me. I think I probably move in a bit more of a coordinated way for longer so I think for me the meds are a benefit in preventing injuries. Although lasting longer can of course also allow you to go too hard for too long.

>>76402191
just keep going anon. comparison is the thief of joy.

>>76403017

I've been running for 30min alternating 1:30 min of running and 1min of walking. I run at a mild speed and still feel so slow and weak. I'm sore and feel my knees for the whole week after. 60 kg btw

I just bought a running belt, soft flask, and a gel flask.
I'm going to experiment with all kinds of crazy shit in the gel flask. Like maple syrup. And maple flavoured syrup.

>>76402093
Bump

>>76403851
Doesn’t really matter, not that long plus it’s just an easy run

>>76403798
did you buy proper running shoes? If you have 5 year old ones, also buy new ones btw, rubber disintegrates. Your technique probably sucks, are you leaning forward enough? You want your knees over your toes, basically the heel should not be involved at all. You could also just be weak as fuck skinnyfat I guess.

Was thinking of switching from a full body program to an upper/lower split at the gym. My schedule during the week typically looks like this:

>Monday: 3 mile run in the AM
>Tuesday: lifting at the gym in the evening, A Day
>Wednesday: 5k, working up to race speed
>Thursday: lifting at the gym in the evening, B Day
>Friday: 4 mile run, more leisurely pace
>Saturday: gym/run/rest, depending on what I'm doing that weekend
>Sunday: rest if I didn't Saturday, gym/run otherwise

Am i fucking one of my run days if I do a dedicated leg day?

How do you get friends on Strava as a shut in

>>76404194
Running people seem to be largely people that go outside. I recommend finding a parkrun or some other running event in your area that meets up regularly for runs. Just keep going and you're bound to make a friend eventually if you're not a total sperg

>>76404266
Not that anon, but I did parkrun for a few months. It was a pretty big group, but I didn't make any friends or even meet anyone. I think I spoke to a total of 2 people the entire time. I'm not a total sperg, but I do have bad social anxiety, so your results may vary.

Last week was deload, this week I'm back at it. Feeling really good about getting this much mileage in this early in the year — I've never really done summer training before, so I'm expecting a huge impact on my times when I race in the fall.

Yoga, protein, massage gun, and good sleep = the ultimate recovery

>>76404298
Skill issue

Just started running, I think I over-did it by running every day for the first week. Now my abductors, or inner groin, is very sore and even small walks are painful. I rested for 3 days and they still kill me. Any exercises for this, or just keep resting and start again when it doesn’t hurt?

>>76404354
Yes, I know
I have bad social skills too

>>76404422
I had the same. Obviously rest if it's killing you, but see if you can go on an easy run or walk. I noticed some of those things just go away anyway and even get less painful if you warm up a little. 3 days is kind of just your classic peak muscle ache time tho. It might just take a little while for them to fully adjust to this new form of exercise. Hang in there, I don't think I have felt them again after the first two weeks or so.

Bros the asian hooker I'm seeing said she saw me sprinting yesterday morning. Definitely inspires me to make my runs extra sweaty when pussy notices my efforts.

>>76404483
Thanks

the high school kids in my area started copying me, they now started running shirtless out of a sudden. fucking faggots.

>>76404521
You should be glad, you're inspiring the youth to be better and making them more confident

>>76404498
Also I showed up sweaty as hell and she gave me a bath before and after so now I'm gonna roon there every time

>Violent diarrhoea for 3 days
no rooning for me today :(

>>76404081
Nah, I do full body workout in to running next day
Just make sure you do your stretch and if needed use a massage gun on your legs before and after the run until you get used to it

>>76404573
>Violent diarrhoea for 3 days
>no trooning for me today :(

>>76404521
does it make you sad to know that the high school kids are experiencing young love, and you are a jaded oldtroon?

>>76404298
>social anxiety
I'm diagnosed with social phobia. What really helped me was this book and doing the exercises in there even if they sounded silly or stupid at first
wagmi

>>76404863
Pic related, it's you (she's literally reading a book on connecting with new friends)

>>76402464
>>76403599
update on stim run: so I took 5mg IR at 10am and my heartrate was still high and beating heavy while I laid in bed at 11pm, not sure if thats because I decided to up my long run distance by like 50% in one go or what
I am sore today but luckily not too bad
dangerous and potent little tools here
but yeah I never take the stuff, I used to every day for over a year but decided I needed to quit, didn't want to be a junkie

How accurate are step and mileage trackers on phone apps?
Samsung health is telling me i'm just half a mile away from doing a 5k. Granted im already at 30 minutes so its not like my time is impressive but still.
I used to think of 5k as this big distant goal

>>76404521
people have been running shirtless since the dawn of time

Infuriating how buying a new Garmin device in France just sets all units to American/British

>>76405230
That's how it goes.
One day it's impossible, and then the next day it's just a warmup.

$42 for a 5K because I'm registering the week of... worth it?
Or should I spend this Saturday doing a long run instead to prep for a half marathon in September?

>>76405881
I don't get the point of racing a 5k. Just go to a Parkrun.

>>76405894
Parkruns aren't chip timed
Also you get t shirts at 5Ks, and sometimes there's a DJ and vendors set up tents and give you free stuff
At parkrun, they just stare directly at you when they give the spiel about needing more volunteers

Anyone also trains cycling? I'm practising for a sub 30 5k but want to train cycling twice a week, I also have volleyball practice every Monday, I wonder if it's too much for a 41 year old beginner runner

>>76405950
>I wonder if it's too much
it's not

>>76405950
cycling is pretty much something you can do any time

>>76405950
Just track your heart rate variability, and ease off for a few days if it starts dropping too low overnight.
You're probably fine.

>>76405950
I use it as a form of crosstraining to recovery. I learned how useful it is when I did a half Ironman. Your aerobic fitness skyrockets then, but then your entire life revolves around training.

>>76404422
i had that. basically had a part of my hips, groin, or legs or feet that was sore and stiff after for weeks. it moved around each time until everywhere had been conditioned to the rooning and now i only really get the minor usual aches and doms that are normal with any exercise.

>>76404863
I tried a workbook like that once, didn't really work for me. Maybe I'll try that one, thanks.

>>76404422
Does it hurt sharply in your groin when you sneeze/cough?
If so, happened to me, don't know what it was (ultrasound didn't show a hernia or anything torn). After months, the pain went away, and I was able to start running again. It gets sore sometimes now, but I worked on my form more and it's mostly fine. For me, the key is keeping my hips tight and under control, let my legs/knees feel a bit loose with a bigger range of motion, and try to land underneath rather than too far forward. Also, higher cadence with shorter steps. If I feel my legs/knees getting tight, then I end up getting forward movement from my hips and not my quads, and that's when it starts to hurt.

>>76404422
Do you think it is just normal muscle soreness? If so, I think epsom salt baths are great for dealing with that, you should give that a try if you have a bath tub

>>76404422
This happened to me when I switched from conventional to sumo deadlifts, but the symptoms only showed up while I was running.

>>76404498

>>76394996
4 degrees is steep. You might cut that to 2 degrees and see what it feels like.

did a long run, probably not smart after going so fast yesterday, but oh well, tried to keep my pace under 9:00/mi, but after 5 miles i was out... oh well
saw 4 rabbits today, the little one at my starting point isn't afraid of me, but it doesn't seem to like carrots, i got real close and tossed it a carrot, and the carrot bounced right off its face, it didn't even care and kept eating grass
also saw lots of really hot women out walking

>reduce speed from 5'30 km to 6'00 km for my easy runs after being hardstuck for a year
>start running faster
can't explain that

>>76406872
ZONE 2 BABY

I've been unhappy with my progress because I find I run better when something is chasing me. So I decided to yank my retirement and stop filing taxes so the IRS gives me a reason to move my feet. Wish me luck!

>>76406837
Lmao

>>76406872
What >>76406884 said.
>improves aerobic base
>better fat metabolism
>does a better job of gaining endurance
>improves running economy
There's a reason most actial good runners do 60-90% of their running in zone 2.

sex with runner girls

>>76407253
>sex with trooner girls

>>76407171

Same holds for cycling, which I was a Cat1 in MTB. 80/20 held true, unless you were time crunched, then doing a freaking crap ton of over/unders could get you darn close to what the 80/20 did. Only problem was it was hell on the body and unsustainable, but I did get results on par with 80/20. Granted I did my pure over/under training after many years of 80/20.

It was wild seeing the same results from 6.5 hours a week that I was getting from 15+ though...left me with more time to see the girlfriend which was quite nice.

>>76407253
(sex with runner girls)

>>76407300
>(sex with trooner girls)

>>76406837
Imagine being a man who can't even scare rabbits.

Imagine.

>>76406063
I don't really understand what I'm supposed to monitor, if my heart rate goes too low during the night then it's bad?

>>76407415
low HRV means you're overtraining, among other things, apparently.

>>76407171
>>76406884
What does zone 2 mean for runners exactly? For rowing zone 2 is really zone 3, 70-80% max HR cause no one is realistically doing any work below that.

>>76407738
I think it's similar for running. I just call it an easy run whenever my average HR is around the z2-z3 border, which means 150bpm or so average. Especially with the warm and humid weather right now I think it's fine. Hopefully I will see it drop to the 130s and 140s once the weather is more comfortable. The zones are much nicer if you use %HRR by the way. My max is like 190 and my resting is 45 or so.

But still I tend to be at the borders of the zones it gives me so I don't really care about it that much.

>>76407347
I don't want to scare it, I want to hand feed it carrots, but it doesn't like them
also holy fuck my body is sore today

>>76407271
faggot

started getting sidestiches almost immediately when I start running for the last couiple of days

dont know what the fuck is going on lads

>>76407738
>70-80% max HR
more around 70%. 80% will probably be threshhold territory.
People that are serious get a lactate test done. Seems to me that the focus nowadays is more on strides than treshhold work

>>76406872
of course you can explain it you fucking neanderthal
but well done

>>76407419
low heart rate and low HRV are two completely different things brother
what you said is true but that doesn't apply to anon with low heart rate
>>76407415
does your watch show HRV? I have a garmin FR 55 and it doesn't show HRV but it shows stress level which is based off HRV - high HRV = low stress, low HRV = high stress.
Basically it just measures the minor changes in heart rate between beats, it should be subtly inconsistent.

>>76403108
This, boomer fags just don't get it. Nowadays young thugs ain't startin to cook until they turn 25 or later.

>>76403422
you should troon today

Will running give me more energy during the day?
I'm tired of being a sleepy fuck in the afternoon

>>76409586
No

>>76409120
I have a new Forerunner 255 but it will only show HRV status after sleeping with the watch for 3 weeks

>>76409586
How is your sleep at night? Maybe try cocaine

>>76409815
oh interesting
I never sleep with my watch on because it disturbs my peace
I'd rather sleep well than know the stats of my shitty watch-wearing sleep
I sleep totally nude

TROON A NEW THREAD

>>76408650
lactate tests are of very limited value unless you get many, other different conditions and even then it's fuzzy. Like your heart rate will probably be 15% higher in hot weather than cold at the same wattage output. Does that mean it's zone 2 in winter and 3 in summer? No faggot.

Continuous lactate meters are coming, but until then the only people that actually know what they're training are basically just professional athletes getting tested at labs every week.

Is it weird or wrong that my max HR is way higher than normal?
Like according to the calculation my max HR is 192 so my threshold effort is supposed to be like 163? But I feel like 163 is relatively easy for me and my actual “threshold” where I’m really pushing myself is around 180

>>76410167
You may have the same thing as me when I started out, my max is like 188 and I could sustain 170+ easily, but I was actually very inefficient at producing wattage especially at lower HR. Like any kind of exertion would have me breeching 180.

Now with a lot of steady state I ironically have the opposite issue, it's difficult for me to get to max HR without really going berzerk and holding that for awhile, like it won't even happen on the first round of a Norwegian 4x4. I used to be able to reach 180+ in like a minute.

>>76410188
so basically I might just be unfit?
Is it better to just ignore all this “zone” bullshit and just run for a year or so?

>>76410221
No, it's not bullshit. I can say that because I thought it was too at first, and just did a lot of 160-180HR long workouts. Didn't really help my performance at all, when I tried a marathon I just completely fell apart. It doesn't actually help, the whole point of zone 2 is getting your muscles to become efficient with as little effort and resource expenditure as possible. Basically think of it as economic deflation for your body, instead of spending $10 for a burger, you can take it back to the 99 cents days.

>>76410230
So if my program says to run at 70% max HR I should just force myself to do it even if it feels like I’m barely trying harder than walking?
this is all very different after coming from lifting where I’m like “do I feel like I’m exerting myself as much as possible = good”

>>76410246
I would raise that to 75%, maybe 80% at first, but yeah. Basically, whatever your steady pace is now, add 30-45 secs to that and start there and try to keep your HR under that threshold. If that's still too much, then you're just going to have to slow down further, or break it up into intervals with short rests.

Yeah, it's going to feel ridiculous and embarrassing, but it is going to be temporary. Eventually you'll just feel yourself going faster while watching the HR stay flat.

For reference, I put out the same wattage now at 145 that I used to at 166, and it's only been about 8 months of zone training. You can always do a VO2Max session once a week.

>>76410230
>Basically think of it as economic deflation for your body, instead of spending $10 for a burger, you can take it back to the 99 cents days.

That's actually a fantastic analogy kek.

NEW THREAD

>>76410302

>>76410302

>>76410302

>>76410302