Thread 76410302

>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: >>76394944

Can I do intervals every other day?

alright I'm back after two weeks off from running
might start training for a 5k. next 2 weeks just mostly easy runs building up the mileage. then see how the injuries are.

What alternative to strava exists for the smartphone. The app is way too bloated now with social media features. Literally all i want is.
>gps tracking the roons
>reading out splits every k or 500m depending on preference
>ability to see splits and PB's later for free
>altitude change tracking

>>76410302 (OP)
SEXOOOOOOOOOOOOOOO

7 x 800m fast 400m jog in the park. Good workout cept I got my splits messed up when I ducked into the bushes for a piss.

>>76410425
>7
Cursed number.

>>76410302 (OP)
>- If you start to feel pain anywhere, stop and rest
On the other side of pain is greatness. You shouldn't ever stop until you're done with your planned run. Warriors don't quit.

Need more butts

>>76410448
>goggins

>>76410448
Unless you're really fat, you don't usually feel pain during a run, you feel discomfort and fatigue first. Ignoring that and allowing pain to develop is fucking retarded.

>training my gut so I can avoid crashing out on the back half of my marathon
>take in 30g carb in hour 1
>have to stop and shit my brains out
>take in 30g carb in hour 1
>have to stop and shit my brains out
>take in 30g carb in hour 1
>have to stop and shit my brains out
>take in 30g carb in hour 1
>have to stop and shit my brains out
>take in 30g carb in hour 1
>have to stop and shit my brains out
>keep repeating this like 500 workouts in a row with zero improvements
WHEN THE FUCK DO I STOP FUCKING SHITTING SO I DON'T AUTOLOSE 5 MINUTES EVERY FUCKING RACE?!???

>>76410534
stop eating indian food dumbass

>>76410491
More

>>76410448
He talks like he's the greatest ultra marathon runner alive but he's barely even a footnote.

His ghost writer wrote a great book tho

>after work
>15.5mi bike to park
>1 liquid gu + 1 pedialyte
>4mi park roon @ 8:09/mi
>1 water bottle + 1 pedialyte
>12.75mi bike home
Really not a fan of cycling bros but the hip flexor gainz are real.

Probably could have used a gu for the ride home, only had about 900 calories all day before the work out

my target pace right now for normal days is 8:30/mi, so i went a little fast today, but oh well, gonna have to back off a bit the next few days though if i decide to do that charity 5k on saturday
saw two rabbits today, one ran across the trail right in front of me, i had to quickly get out a carrot to throw, actually landed right where he went into the bushes too, i had just passed some guy walking so i'm sure he was confused as fuck, i gave the rest of the carrots to the bun that lives at my start/finish point, even though he doesn't like carrots
lots of hot women out today though

>>76410309
really depends on intensity and average/max heart rate in the session
if you keep volume down and intensity moderate I think you could do it
maybe do sub-threshold training sessions at the track interval style
t. noob who nerds out on running training

>>76410302 (OP)
>Troon General Running

Guys take the yoga pill. It will change your life

>>76410353
just get a garmin and leave the damn phone at home
garmin connect shows you all that shit
>>76410343
you're faster than me and lower heart rate
you're better in every way
>>76410425
nice work
>>76410534
try candy like gummy bears or something or just mix a bunch of sugar with your water
not everybody gels with gels

>>76410621
been saying it for years

>>76410309
If you consider run-walking 'interval's, sure. When most people say 'intervals', they mean hard running intervals interspersed with brief periods of recovery. If that's what you mean, you are likely to soon burn out and perhaps injure yourself, at best, train relatively ineffectively.

>use a standing desk
>running suddenly becomes a lot easier

>>76410621
Do you like go to yoga class?

What about DDPY?

>>76410353
Garmin Connect does this. It gives way better data than Strava, too.

bested my 5K today by 45 seconds, down to 21:30 now

New Prowler

>>76411125
New 10k standard, last one now null and void (49:25) set a year ago with the dually.
Set out with the intention of just a 3 miler, but with such a shit time, fuck it, might as well make it worth while. Not too bad after a lower day in the gym either.
There was one section of sidewalk where it was wider than the pavement. I get why the outside wheels have lower psi and some tread to them, like mtb tires vs road ones in the front. Having the front wheels fixed is a bitch. I always ran the other joggers with the swivel wheel for easy turning.
Brakes need some tweaking, or just an overhaul. I'm hoping that will make turning easier, squeeze the left brake to turn slightly left, like in a tractor.
Kids had fun, though

>>76411040
that's a good job fren
good work
mine is 23:10 right now

>>76410343
if hip flexors is all you care about, you can probably find a more time efficient way to train them

>>76410621
why?

>>76410631
No music with the watch only :(

>>76411482
rawdog reality dude, it's nice

>>76411007
but their graphs are so bad they are basically useless. something they could fix by paying some jeet to do one hour of work. it really annoys me

Is there a special technique to getting a soft flask into a running belt without accidentally pressing the bite valve? I've never had any water bottle as sensitive as this shit.
I was planning to fill it with sugary drinks, but I don't want to get covered in sticky juice.

>>76410621
I was on a rest day once so thought fuggit I'll do a yoga class. Pulled my hamstring. Still raging about it. Holding a grudge against yoga now.
But I do a lot of stretching and mobility stuff myself.

>>76410851
I actually do attend a group yoga session in the park on the weekends

>>76411285
You recover like a motherfucker

>>76411040
LETS FUCKING GO NIGGA GET THAT SUB 20 BABYYYYYY

>>76411482
You don't need music. I only take my house keys with me when I go running. Are you a warrior or a bitch?
https://www.youtube.com/shorts/ap7orVFae0k

>go to park to try running
>manage a single 500m lap in 3 minutes before feeling like dying
>try just walking
>whenever I try running again cunts with their dogs are blocking me
>lower leg sore and cramping
>fucked throat feeling
>head boiling and pulsating
>nausea
>crotch chafed
>sit down and watch old fat people run laps
>watch says all this struggle was a mere 200 calories
>check /roon/ for advice and its just gay ass anime pics
>cant even sleep afterwards
This shit is not worth it. I will just sit in front of my computer, I won't be able to stand up for a few days anyway.

>>76411723
What position were you doing when you pulled a hamstring? You gotta give us some details so we don't succumb to the same fate

>>76410621
Already doing that shit and I think it's good. Hot yoga with a focus on the core specifically. Feels good and is perfect for non running days.

>>76410795
Kek

>>76412163
That sounds like a solid beginner pace, maybe don't push yourself so hard that you feel like quitting. Go a little slower, take walking breaks, make distance your goal and not time.

I hate to break it to you, but I don't think you burned 200 calories in 3 minutes. If you're trying to get fit or healthy you can't outrun a bad diet.

>>76412173
standing on one leg and bent over touching the ground. holding that for like 30 seconds.
didn't realize yoga would be so intense. I thought it would way more casual and chilled out. 80% was easy stuff but then the 20% was like doing a proper core training session

this month I got into rooning again after a year and today just broke 10k for the first time!!1!

>>76412163
lol pussy

>>76411482
Many Garmin watches can play music over Bluetooth audio devices.

An old woman flagged me down during my run today and started speaking to me in Chinese. I'm White.

>>76412163
if you're extremely out of shape, maybe start with brisk walking for a few weeks, or look up the couch to 5k program. you definitely didn't burn 200 calories doing that, btw. your body will adjust to running if you stick with it, though, and it will probably make you less of an angry person.

>>76412990
did you fuck?

Is rooning really worth it?

>>76413083
>Is trooning really worth it?

>>76412696
my venu sq does and it's fairly basic. best value watch imo

>>76412163
what's not worth it is letting yourself stay in such bad shape that 500m of running nearly kills you.
suck up the pain and get fit, it will absolutely be worth it in the long term. you don't have kill yourself in training. go as easy as you want. just be consistent and pussy out after two weeks.

>>76413083
Yeah bro
Really it's all you need. Regular time in the sun, regular exercise. You'll be surprised at how good you'll feel if you stick with it for more than a couple of weeks of regularly running (3-4 times a week)

Is it normal for my calves to be constantly sore?
Relatively new runner working up to 5k distance but I run every day except sunday

>>76413228
Sounds like too much volume, especially since you can't run 5K yet. Take it slowly man, literally a marathon not a race

>>76413236
Also practice yoga, take protein, and get good sleep for proper recovery. Can't stress this enough. Invest in a cheap massage gun if you can

>>76413228
>working up to 5k distance
Elaborate.

>>76411482
I have a light little hi-fi walker off amazon with amazon music, you can slip it in a zipper pocket or small running belt very easily, much less intrusive than a phone

>>76412163
slow down, get compression shorts for the chafe, get proper shoes, alternate between walking and running, go to places where there are no dogs, run in the evening when its cooler or in the morning, properly hydrate before-hand with electrolytes
start with 20 minutes at a time
learn to enjoy running slowly
stick with it, it gets better

If you can shell out the cash, you can get the Apple Watch with a phone line (a lot of providers require you to get one with your watch) so that it's connected to the network. Then you gotta get Itunes Match for $25/yr to sync your music between your Watch/Phone/Computer if you don't want to get Apple Music

anybody stick with the garmin daily suggested workouts? I remember that one dude who had his garmin in japanese and he was always doing what garminsama told him and it got pretty difficult
where did garminsamanonkun go?

>>76412255
Thank you and thanks for the other replies. I will have to figure out how to run, I can't go any slower, I don't have momentum then, feels like I spend more energy trying to slow myself. I will try starting with a fast walk but I already walk almost 1 km to the park, walking doesn't feel like exercise. Of course I didn't burn 200 calories in 3 minutes, it was 45 minutes total walking+running (not including sitting), over 5 km, around 2 of which was running.

>>76413419
Bro
Walking IS exercise
Roughly, walking 5K burns about the same amount of calories as running 5K does, it just takes longer and running will burn a tad bit more, but it's comparable. Just because the effort is "easy" doesn't mean the body isn't working, this is the common misconception new runners always have. Running doesn't have to feel hard all the time, and in fact most of your runs will be "easy" runs where you're just giving enough effort

>>76413427
>Walking IS exercise
lol

>>76413441
Listen, we have to encourage the fats however we can. We can't discourage them and tell them that walking doesn't count when for some it's all they can do. Any form of exercise is good exercise, especially in the times we live in

>>76413451
>it's all they can do
it's not

>>76413427
training is training. it all counts
if you bang hookers for hours every night. that will improve your fitness

>>76413427
>>76413451

I lost 100lb of fat over the last 2 yrs by literally just walking and quitting booze.

Started with 5 miles 3 days a week and ramped it up to 12 miles 4 days a week and one 60 mile 2 day hike a month.

Walking 5 miles for a 275+lb person burns like 900 calories. Gets you in shape.

Don't knock walking. 2 hours of walking (5 miles for a fatty) is fucking great and easy way to start for a deconditioned person.

I walk less now since I've been really into gym for the last 6 months and am doing lean bulk but I think starting with long walks was 100% the right move.

I don't think fatties have the physical capability to run long enough distances to effectively lose weight. They need to walk.

>>76413372
I like them when I'm coming back from an interruption in my training. They're decent for general fitness, but if you have a goal race in mind, you can do better. I found Garmin Coach to be really good when I was going for my first 10 km race. I've tried some other training services since then, but I'm considering going back to it now that it supports marathons. It doesn't give as much hand-holding advice past the HM, but I don't need that at this stage.

>>76413419
>>76413441
Anything that consistently elevates your heart rate is exercise. The WR pace for the 3000 m walk is ~3:30/km. Trying to achieve that will elevate anyone's HR.

>>76410302 (OP)
Does anyone else have trouble with restless legs after lots of volume or intensity? I've been ramping up a lot recently and the nights after tempo/thresholds I have a lot of trouble falling asleep and staying asleep.

I'm hydrating like crazy, drinking LMNT not just water. If I'm up for a few hours and still can't sleep I take a few aspirin and that seems to work but may just be placebo.

Any advice?

>>76411040
good shit son what did you do to improve your time? keep it up

>>76413324
You guys take electrolytes before every run? Do you recommend even for beginners doing easy 8 min/km runs? Same with protein powder afterwards?

>>76413759
no

>Run everyday when i go to gym
>When the time comes where I need to take a rest day I get super anxious and end up just going to the gym and run
>21 days since my last actual rest day
how do u guys do it i feel like im almost overworking myself but im too in my head and addicted that i need to go to the gym because i have nothing else better to do

>>76414003
you have to accept that you make better gains with rest days. then they are much easier to take.
it's the recovery where the gains are made. also you will be fresher to go harder on the hard training days.

do some mobility work and go for a walk or something. don't have to sit on your ass all day

>>76414003
i don't take rest days either
i find that if i take one day off, then suddenly it's two, then a week, then a month
i am just a completely pathetic person like that, if I lose the routine, it's over, like i am truly a worthless human in that way, so i keep running

>>76414102
>if I lose the routine, it's over
rest days should be part of the routine

>>76413083
>worth it?
Idk. what is "it"?

>>76412163
>500m lap in 3 minutes
nigga how fat are you?

>>76410302 (OP)
Is it a problem if my easy runs are done after lifting?

>>76414224
what are your goals

>>76414224
I do them before. Don't think it makes a big difference either way.

>>76414224
no

>>76414224
After is better than before, but you'll get more benefit if you split them up by at least 6 hours.
Just make sure you're getting enough nutrition before/during/after, because otherwise the catabolic effect of running will completely counter any anabolic effects from lifting.
And also just ask yourself this. If you physically can go for a decent run after lifting, did you actually lift hard enough?

>>76413670
lots of magnesium and put your legs up the wall while lying flat on your back, I've experienced with RLS since I was a teen, those seem to help the most, stretching the hamstrings really does help and elevating them. I find sugar before bed makes it worse for some reason.
>>76413759
could be beneficial if you're low on electrolytes or dehydrated, will help reduce cramping, you probably don't need either though, just make sure you're salting your food enough and drinking enough, I'd recommend 1L of water like 30 mins before your run, idgaf about protein, carbs are more important
>>76413557
garmin just keeps putting me on these 46 min base runs, I go by heart rate and it chose 140bpm
actually is a bit taxing I find, ends up being over 8km

Rooning is the only thing keeping me sane through constant family drama and roommate bullshit. The more mileage I do, the more stress goes away.

I don’t have much to be excited about. I want to get into ultra trooning. Anybody done a trail ultra before?

I love hiking but live in a piss ugly city and still working on getting in shape.

my target was a 9:00/mi pace, and despite bouncing wildly between 8 and 10, I actually hit it, so yay, though i think i need to back the fuck off for a bit, because today hurt a lot, idk i might have rhabdo'd myself, and i want to do a charity 5K saturday morning, last time i did it there were some cute girls
at one point an Army Blackhawk flew overhead, idk why
saw 2 buns, but i wore my shorts that have no pockets, so i only took a few carrots and dropped them at the starting point, the lil one was there, and he again ignored the carrot, but when i got back it was gone so who knows, maybe he won't eat in front of me

>>76414914
>Trooning is the only thing keeping me sane through constant family drama and roommate bullshit.

>>76414942
>I don’t have much to be excited about. I want to get into ultra running. Anybody done a trail ultra before?

>>76414975
>idk why
Training

>>76414993
Yeah but I think something is going to happen tomorrow, so maybe they were getting ready

>>76415004
They train every day

>start c25k
>can't even finish second session

NGMI

>>76410302 (OP)
My inner left knee hurts and I'm sure is the way I run

>>76415076
Maybe fucking fix it then?

Any recs for cushionmaxxing shoes? My glycerin are falling apart and everyone online seems to agree on the gel nimbus and everyone at my gym has a cloudmonster or bondi.

>>76415076
pretty cool

oh shit there's actually 2 5Ks happening this weekend, though one is paired with a half, so I'd feel like a bitch if I just did the 5k, and I'm not ready for a half yet, it's also like double the price of the other one

I started taking a mini cooler full of ice with me when I run. I got one of those hats you can load up with ice cubes and that is the only thing keeping me going.

>>76415232
why don't you just make a hat out of ice?

>>76415155
oh shit, so like, are you going to do the other one?

>>76415243
A hat made out of ice? No way it would melt

>>76413670
Are your runs at night? It's common for adrenaline to keep you up if you do a tempo late.

>>76413759
No, I think most that is way over-hyped. Just because it benefits someone running 120mi/wk doesn't mean it will help you. If you have issues with cramping take more electrolytes. Maybe use protein powder after a hard run. You're much better off with real food but if it's the difference between getting calories in after a hard effort soon vs waiting like an hour, protein shake is better than nothing.

>>76414942
Yeah they're the best. It's so pleasant just being on a mountain/in the woods for a day. It's fun if you're competitive but you won't look like a bitch if you have to walk like 75% of it. Everyone is crazy nice too. Consistently the most friendly environment I've ever been in.

>>76413678
Mostly running long and slow, like 55min 10Ks. It had been two weeks since I cared about a 5K time so I pushed as hard as possible to set a new benchmark. I'll try again in maybe three weeks to do sub-21.

>>76415267
idk i'm thinking about it pretty hard

>>76415285
Yeah they're the best. It's so pleasant just being on a mountain/in the woods for a day. It's fun if you're competitive but you won't look like a bitch if you have to walk like 75% of it. Everyone is crazy nice too. Consistently the most friendly environment I've ever been in.

How would you compare it to an Ironman? I want adventure and it would be nice to make some friends.

>>76415334
I don't know cycling is gay

Not sure how easily you could make friends at races. I usually have to drive at least a couple hours to races. I've seen a few people at multiple races but not haven't really talked to any of them. The people I do them with, I already knew before.

>>76415320
you can just say you're not

>>76415363
i'm not sure which one will have the more attractive women

>>76415357
Which is better for impressing/meeting hot chicks

Forgot to do a pre workout dump. Did some intervals and the last 12 minutes were pure butt clenching agony. Stormed into the house and ran to the toilet to unleash a sequoia sized log. Roon was good tho

>>76415232
I just recently worked my way back up to 6mi runs, can't decide whether to do 2x/week and 4x400m on the middle day or keep a shorter run in there to work speed a little more.
Recent on top compared to back when I ran a lot more.

>>76415482
Neither. You think a girl's interested in a guy who spends 90+% of his free time training to be an amateur? tomboy trail girls are my thing though so I still hold on to the fantasy I'll meet one at a race but never going to happen

>>76415595
>You think a girl's interested in a guy who spends 90+% of his free time training to be an amateur?
The girl doing the same thing?

>>76413242
nothing much, I've just been sticking to 30 minutes of dedicated cardio every day and I'm increasing my running time and thus my mileage, and relying less on my walking time.
I've been hitting 2.5 miles the past couple days, so I figure hitting 3 miles/5k is probably soon

>>76415644
Fine. I'll give you that. Good luck finding her though. I sure as hell don't know how to actually meet one. I follow Abby Hall on strava and am so jealous her and her husband are both pros and just run trails together all the time and crew each other at races.

Morning roooooon

>>76415681
>probably soon
yes. today

is running with sore legs from lifting bad?

>>76415895
No.

>>76415506
>runner's trots

>>76415690
Mid-week long runs are based, they're my favourite part about working from home. It just sucks doing them in winter when it's dark for 3/4 of the run.

>>76414942
Only 50k's. I tried 50milers but I get injured every time during training. Trail running can be fun, but I don't like going from running to power hiking up a hill then run for a minute on a slight downhill or straight, then power hike up a hill again, then run 10 minutes to encounter a very technical trail that you have to walk or you'd get severely injured if you make one small mishap, etc. As another anon has said: trail runners have the most camradere of all the endurance sports. The support is nice for all, but trail runners is #1 when it comes to it. I have yet to encounter a single trail runner that was not a complete asshole. I met a few road runners that were pricks, and quite a bit of cyclists there were complete snobby douches.

Threadmill because raining. It feels really different than running normally on pavement. like night and day

Ive ran 3 5ks now. When do I start bridge to 10k?

>>76416447
You need to run 666 5ks and the last one should be under an eclipse while being blindfolded before you can even think of doing a couch to 10k

Thinking about starting to run again. Was gonna lose a bit more weight first but I lose way more efficiently with running. Also it's basically the hottest part of the year heat index 110+ and humid as fuck so it's gonna suck ass and I'm gonna sweat balls (I have a habit of picking rooning back up in the hottest days for some reason), but I now the reward, once late fall hits and it cools off... It will feel godly. So suffer now I must for such rewards.

Thank you for your attention to this matter.

>>76410343
same again but tired today
rest day tomorrow

Overtrained without realizing it and now I'm exhausted
Don't push yourself too hard bros

>>76416507
I know you're taking the piss, but what is it that people even bother to ask questions like >>76416447 ?

Like, you managed to start running and you can do a 5k in 22 minutes. Great. What makes you believe you need some sort of wanky ass plan to do that twice in a row? I bet you could run it in 50 mins right now if you tried.

I dunno it feels like people just see all this shit as some kind of paint by numbers exercise where you follow these steps and now you can do a thing. It seems so fucking retarded. Like, sure maybe you want to know what you should focus on when you aim for a longer distance, but surely you can do that intuitively? Why follow some autistic fucking plan again?

Pic sorta related I guess.

>run a fast 5k 3x a week
>been soing this for 6 months
>starting to get sore knees now
>keep needing to take breaks

Am I pushing myself too hard? Should I do only one fast 5k a week and do two slow ones?

>>76416900
>Am I pushing myself too hard?
Yes

>>76416913
Is one fast 5k a week enough?

>>76416945
Yes. You can probably get even faster if you do intervals instead of the two other fast 5Ks

>>76416447
>bridge to 10k
lol pussy

>>76416949
>intervals
explain

>>76417000
It's basically running at a fast pace for X amount of minutes and then recovering for Y amount of minues, and you repeat that Z amount of times. They're also called speed workouts and there's various different kinds you can do, like ones you do on hills or ones that mix in your mile pace alongside your 5K and 10K paces

>>76417000
That thing you did in sports

>>76410549
this lmao his fastest ironman is over 5 hours slower than the world record

>>76415506
I started coming down with a scratchy throat when I got home from lifting yesterday, and this morning I took one of the foulest dumps in recent memory. Shit smelled rancid. wat means?

>>76416343
better or worse?

>>76417095
The idolization of him is really weird. He talks this huge game of training all the time and when you actually look into it he's injured half the time and the other half he just sucks. He's not even remotely close to the top 500 men and he wouldn't even be competitive against the women.

I’m heartbroken roonbros

just rooned

>>76417337
>just trooned

>>76417316
>I’m heartbroken troonbros

>>76417309
It's not if you understand the "masculine" culture of the US. It's a lot of 'power of belief' bullshit. Just look at Trump. This has nothing to do with politics, he just spits complete and brazen lies all the time and people will buy it. So do all the others, just more subtly. This is because the average American is such a lazy piece of shit that such motivation really will work on them just to get off the couch. But obviously this falls apart under real demands of performance.

>>76413557
>Anything that consistently elevates your heart rate is exercise. The WR pace for the 3000 m walk is ~3:30/km. Trying to achieve that will elevate anyone's HR.

literally useless trivia knowledge
telling a fat person to walk is not exercise
https://www.youtube.com/watch?v=ph_PIqObebI

>>76417388
Tell me more

>>76410448
Digits and this retard dies being run over by safety car.

>>76410448
I think there is actually something mentally wrong with Goggins. I like what he's trying to do but he's fighting demons, and the whole "no rest days" mindset is not healthy

>>76417427
>something mentally wrong
it's their culture

>60 days til marathon
>training volume still below 25 km for a single roon
It's so over.

>>76417427
>I like what he's trying to do
What is he trying to do?

>>76416447
this takes people a year of training

>>76417490
He's trying to motivate people to go beyond what they believe they're capable of by acting as a shining example, but he kind of takes it to an extreme and if people follow his advice to a T, they'll just end up giving up or overworking themsevles

>>76417500
I suppose "burning out" is the best way to put it

>>76417309
military shilled him

>>76417490
well no he was morrbidly obese and basically what the media acts like every anon is, went military as a way out and found a feedback loop that worked well for him in his late twenties and early thirties. Then he became a book tour/speaker guy, in the internet era to grift and make money
fwiw I am still a semi fan, but I have mileage under my belt and it's a shame normies only know usain bolt (a sprinter) and goggins (a celebrity/ex military shill story)

>38:50
I did my first 5k
Thanks for all the advice and encouragement bros

>>76417531
Nice Anon, it's only faster from here on out
RUN SLOW 2 GO FAST

>>76417519
>>76417500
If his training regimen is so great and he's so bad ass why does he suck so much at the sport he chooses to compete in (ultra marathon running)? Seems more likely that he's being pushed because he's the ultimate good goy.

>>76417555
Is there even any money in ultrarunning? The sport has been going on for nearly half a century and yet it's still relatively unknown, with a spike in interest within only the last decade or so

>/roon/ hates goggins
Thats sad, I started running because of him

>>76417608
>/troon/ hates goggins

Are speed and endurance built the same way?
Desu I'd certainly like to be faster but what I really want is the a ability to be comfortable in long distance runs

>>76417634
No

>>76417608
With most “celebrities”, I think I hate their vocal cults more than the actual person. People that think their shit is the greatest way ever are just infuriating .

Alright I'm going to try out this Strava shit.

>>76414760
> lots of magnesium and put your legs up the wall while lying flat on your back

Thanks, I've got a tempo today and I'll make sure to take extra mag and stretch before bed. Sounds plausible to me.

>>76415285
>Are your runs at night? It's common for adrenaline to keep you up if you do a tempo late.
I usually run in the early evening but I finish like 3-5 hours before trying to sleep. Interesting to consider, I'll try to move my harder efforts earlier to give myself even more time.

Thanks ^^^

>>76413670
you may wish to try an epsom salt bath shortly before you go to bed

>>76417565
>Is there even any money in ultrarunning?
Yes. The top runners make serious bank (Courtney takes in millions per year). I doubt the 10th best runner makes too much but sponsers still give them decent money to do what they enjoy

>>76417427
It's an addiction. Basically a fitness alcoholic.
Also part of his brand. If the internet didn't exist he would not be doing half the mad stuff he does.

>>76416447
hold your horses anon, ive seen a lot of good men lose their knee caps due to their ego and pride. I reckon you should run about 2 more years of 5k's before even THINKING about doing a 10k

>first time in four years doing a marathon
>do a 1 mile time trial to find my max heart rate and paces
>finished in 6:59
FML. I lost so much speed. I've always been a slow runner, but at my peak four years ago, it was 6:20. At least my max HR only went down 3bpm from 187 to 184.

so one of the 5K events I was going to do is actually a fundraiser for a cancer charity. The thing is, I shave my head. Would it be rude for me to do this race? I don't want to risk being confused for a chemo patient or something

>>76418138
>2025
>appropriating culture
kys

>>76418143
yeah i guess i should stay away
i'll wait for the next 5k

>>76417489
My brother is like this. He acts like the only race he cares about is the marathon in October, but he does barely any long runs because he's always wrecking his training program by doing short races every other weekend.

Treadmill Chad reporting.
I'm not gonna fuck my joints and my skin from the sun.

Took me 27 mins to run 5km. I'm completely untrained and I havent ran in years.

How bad/good is that?

>>76418321
>Treadmill Chad
literally no such thing. embrace the title of "treadmill faggot"

>>76418359
sounds like a fine starting point, how did you feel afterwards? a lot of untrained people cannot run a whole 5k without, so that is pretty good

>a bunch of shirtless douches today during roon
Put on a fucking shirt or running tank ffs.

>>76418321
>Troonmill Faggot reporting.

>>76418380
I did a lot of walking over the last 2 months, I walked or rather hiked from Seville to Santiago then to fisterra in Spain over 1300km. 40km a day on average. I wanted to see how well it would translate into running.

I think I could run way faster than 27minute 5km, but I am completely unused to the mechanics or running I might actually tear something if I try to run faster.

Actually running havent done it in years, just loads of speedhiking at 6m/h but the movement dynamic is really different

>>76418390
>a bunch of shirtless douches today during troon

>>76418390
No. I bench 375. I will show off my chest during my 10k for fun run.

>>76418359
Some people struggle for years to reach 30 minutes. You're doing well.

Thanks, what are the chances of a real injury if I try to push myself just to see how fast I can run a 5K, but I am genuinely concerned I might be able to push myself to so hard that I might hurt myself

How well does long distance hiking and marathon walking translate to running? I've been doing a lot of those over the last 6 months. Plan to go to Croatia next month to walk all along the Croatian Coast South to North with a tent.

>>76418532
>what are the chances of a real injury
zer0

>>76418532
5k? One time? I wouldn't worry about that. If you are worried, warm up for 10 minutes.

>>76418532
>real injury
Don't know. People run hard all the time without injury, while another just runs even moderately once and have to go to PT for multiple sessions.

>translate to running
Any cardio will translate. Ask triathletes and why their aerobic engines are so great, and how they do less running, yet put down excellent running times despite focusing mostly on cycling. However, they don't replace the impact. I know this from personal experience because I took two years off from running and replaced it with jumping rope. I thought the impact from jumping rope would also translate over. It didn't. Not at all. My first run back, my legs will killing me 10 minutes in. Cardiovascularly, I was fine and was able to complete the first 30 min run no issues. Again, it was the impact.

>>76418321
I did a couple of runs on the treadmill recently for the first time. Not impressed. Nicer than running on the roads but nowhere near as nice as grass. Was expecting a much softer ride,

>>76418628
who doesn't warm up before hard efforts? that's a given. fuck me this general is out of control with shite info

>>76418792
I walk a lap before I run on the track. Does that count?

>>76418792
I'll warm up by swimming and biking first

>>76418836
Better than nothing I suppose.
Try a longer warm up next time with drills and strides and see if you notice a difference. I bet you will.

>>76418836
You don't do A or B skips? Body weight squats? Shoulder rolls?

>>76418860
Nah. I go to the gym. Do a workout. Drive to the track which is about 15-20 minutes away. Walk a lap. Then start running.

I’m severely depressed due to the passing of Ozzy and Hulk Hogan. How many miles will make the pain go away?

>>76418860
Yea I'll even do high knees, butt kickers, and rollout my ankles before a rugby match

>>76418896
8.5

Why do running Youtubers always talk about how important strength training is, but then cut to clips of themselves lifting DYEL weights with terrible form?

Surely they have all of the information available to them to make progress, so the only explanation is that they don't actually care about strength training and are just pretending.

>>76417789
Try RunnerUP, infinitely more simple and no social media bullshit.

>>76417359
>>76417354
Why are you like this?

>>76413670
>LMNT
Why would someone need these in the first place? Just curious

>>76418991
>Why do running Youtubers

>>76410302 (OP)
Yeah, no PEDs here.

>>76418991
Strength training is for trannies

>>76418991
I think what they mean is it's important for people who can't even lift the barbell
most likely if you're posting in this thread you transitioned from weight training to running and already have a solid strength base
lifting is much less important for guys like us; in fact I'd like to lose a good amount of muscle to increase my speed and my thighs chafe like a motherfucker
the good weight is probably something like your height in cm -100 to give your weight in kg
ie. 177cm = 77kg
but most runners are twigs who never lifted, so even getting up to 1 plate squat will make a big difference from them
but I don't think getting someone from a 2 plate squat to 3 plate is going to help their marathon time very much if at all
idk shit though, just postulating and assuming
pretty sure you and most of us in here outlift Jakob Ingbrigsten though but there's no way anybody is catching him

getting sick of the heat, i think i'm taking tomorrow off whether i run the 5k on saturday or not, i'm tired
shoes hit 200 miles
didn't really see any animals today, just some ducks in the river, i forgot to take carrots with me anyway

>>76418390
I wear nothing but compression shorts and a chest strap heart rate monitor to run around at a 5:30/km pace lol
fight me

>>76419409
>5:30/km
Lol lmao even

>>76419337
>Strength training is for runners

>>76418792
>who doesn't warm up before hard efforts?
people who just started running and are trying to gauge their speed without any knowledge of training... like the guy who is asking about getting injured doing 5km

>>76419412
I already included the lol in the post, yours is redundant
zone 2 is life

>>76419412
>punchline
>Lol lmao even

also
>out running on a trail in a public park
>what's that weird smell
>smells bad
>the trail curves around some bushes
>it's a group of pajeets
it's like... wtf, outside is a big windy place, and still

>>76419418
>zone 2
We got another one guys kek

>>76419431
what did it smell like? personally I dislike the smell of their cologne moreso than the BO

>>76419437
this time it was BO
Sometimes it is cologne though
Sometimes it is curry

>>76419433
what do you do?

Why do people ITT run?

>>76419452
Your mum

>>76419460
feels good man

>>76419460
I have an addictive personality id rather be addicted to running and tennis than alcohol or whatever

>>76419460
It's an outlet for my disappointment in myself.

>>76419452
zone 4

My bicycle broke down and while waiting for repairs I started walking everywhere, and it's really nice
It's nice to just slow down and admire the world, although admittedly it takes forever to get anywhere

>>76419510
>It's nice to just slow down and admire the world
Fuck that. I want to speed run to the end and get this shit over with. I already fucked it up. This isn't the playthrough I wanted.

>>76419510
There's this thing which is a bit like walking, but 3x as fast and way more fun.

>>76419481
No it doesn’t.
>>76419482
>>76419491
Honest answers at least

>>76419460
i like to go fast

>>76419530
Not when you're as fat as I am, walking and swimming it is for me so far

>>76419531
>at least
Did you want more?

>>76419538
But this is the running thread.
Why are you even here?

>>76419460
It's one of the few activities that physically gets me out of the house and away from parental duties.
I also like how it clears my head and lets me spend a fair bit of time alone with my inner monologue.

>>76419531
>No it doesn't.
For you.

>>76419460
To catch my rape victims

>>76419540
No, I was just saying they were honest answers.
>>76419583
>>76419561
Literally no one on earth likes running. You only feel good once you’re done because your body can take a break from the stress

>>76419554
just to suffer

>>76419460
I like to simulate what my ancestors did. I run and pretend that I need to catch up to a prey or else me and my family will not have anything for dinner

>>76419594
It's fun to go fast

>>76419561
>inner monologue
Yours must be a lot nicer than mine. I drown that shit out

>>76419599
Your ancestors didn’t run after prey lmao

>>76419594
Literally everyone on earth likes running. They just don't know it yet because they haven't embraced the zone 2 cult yet.

>>76419619
Youre right. They pillaged villages and probably raped/kill your ancestors

What's the deal with those barefoot shoe things

>>76419460
To get better at running.

>>76419620
I have to force myself through my interval session, but my long runs are comfy as fuck. I wouldn't do any speed work at all if I didn't have a weird fixation on race times.

>>76419654
might be a universal experience
luckily I'm a bit of a masochist and I like to suffer
I dread the interval days but as the watch starts beeping at me and I start moving fast and elevating my heart rate and feel like my legs will give out and gasp for air and continue following the watches demands I feel more and more at peace
then it is done
and I am glad
how many interval days do you do per week?

>>76419644
please respond!

>>76419658
Just one. I also do two easy runs (5-8km) and one long run (16-19km).
I don't even bother changing up my intervals like most people, I just do 5x1km every week. It works well enough for me.

>>76419658
Nice blog

>>76419658
I guess when you adopt a lifestyle where you hurt yourself everyday, nothing else can hurt you

Ran with an ice bandana for the first time. Felt like it was messing with my posture.

Pretty sad on account of Hulk Hogan passing. Feels the same as when Rich died.

>>76419670
how did you cook your attention span so badly?

>>76410302 (OP)
>mile 1: 8:07
>mile 2: 7:45
>mile 3: 7:52
damn, I fell off fr
I can't even blame the weather

>>76419690
After I read your drivel

I have run for 29 days in a row and done 124 miles
I think I'm going to switch to 2 rest days per week, Tuesday and Friday

>>76419699
a functioning brain can read 100 words or more without feeling exhausted or overtaxed
not only has porn corrupted your mind it has ruined yourself
you're dark and jaded
you offer no insight or advice, no positivity, you have no sense of family or brotherhood
just a twisted loneliness and a crippling porn addiction
lol, lmao even
as you would say

Is couch to 5k actually legit?

>>76419711
Your brain is far from functioning if you willingly torture your body by running

>>76419714
Which method?

>>76419717
Emis method in the OP

>>76419711
You have aspergers man

>>76419722
It's trash

>>76417634
Not even remotely. That's like comparing a Prius with a drag racer.

>>76419751
>drag racer.
Trannies that race?

>>76419763
Yep. Deal with it.

>>76419769
>fourth
Damn that dude sucks

>expecting a ~53 minute 10k
>do 50:13
sub-50 next week boys

>>76419769
Hecking cute and valid just like me :3

>>76419794
Based

>>76419787
Do sub 40 then I'll be impressed.

>>76420090
Make me

>>76420102
Give me your address. Ill whip you while running

>>76420102
No, you can do it on your own.

>>76415690
Is that pace minutes per km?

>>76418792
Ok, grampa.

>>76419460
>fun
>helps keeping the body in peak condition
>going fast is fun
>you have at least one goal in life which is going faster and further

>>76418991
It is important for many reasons. The two major points though is:
>injury prevention
and
>running economy
The reason why it's DYEL weights is because you're doing it with low weight, high reps for the slow twitch development since that is what endurance sports use. For injury prevention, it's usually better to do low weights, high reps, but my PT emphasizes more unilateral exercises for the rooners and triathletes he coaches even if you have bodyweight only (he'll tell you just to get a backpack and put books in them.) Even if an athlete cannot do them, just the standard bodyweight exercises help more than what endurance athletes realize, even if they do just planks and lunges.

>bad form
I'll give you that one, but bad form is notorious for most. It's just that rooners have an ego and most of our injuries come from doing too much volume or intensity, or just running through an injury and dealing with the pain.

>>76419460
Stroking my ego and doing mental masturbation by having the 26.2 decals from marathons I've done, the few 50k's, the one century bike ride, and the half IM. It's also a major ego boost with people asking about them like my co-workers. Oh, I think health is a part of it as well, but I don't remember.

>>76418792
Youre a fucking nerd lol

>>76420468
Wrong. You still want to build strength for running, which has nothing to do with slow twitch muscle fibres.
Building strength for running is exactly the same as building strength for powerlifting.

>>76420567
Yeah, you are right. I just had to do a quick look-up. Thanks for correcting me, anon.

>>76419415
I still don't understand this. Have these people never done any sport in their life? Do you warm ups people. And do them properly.

>>76420580
The program I usually recommend for runners is Stronglifts 5x5, even though I recommend Greyskull for non-runners. It has lots of volume on the quads and glutes, and has good guides to help you progress.

>>76420620
I've done stronglifts in the past with decent results. The best times I've ever achieve though came from doing the high rep, low weight stuff. But, I really was trying for a major breakthrough, which is what my PT suggested I do. Now, I just do what I enjoy doing since I think it's better to stick with something you enjoy since you'll be more consistent. I don't like doing the high weight, low rep stuff and vice versa. 3x8 is enjoyable rep range for me doing the exercises I do.

>>76420620
Stfu

>>76420594
Fucking pussy lol. Dont tell us what to do

>>76420468
Post body.

start running and lifting deranged chick fuck strange china dick go do this bro

>>76420696
Don't need to: I already admit I'm an extermely lanky person who even started off more on lifting than doing cardio (only doing 3 30min sessions of running per week), being given a plan by a PT who specialized in bodybuilding because I had a self-image problem. I gave up with little results and hated doing after a year, and started doing what I love without worrying about aesthetics.

Just go out there and lift and run and have fun bros

>>76420734
Then shut up. You know nothing

>>76420687
stay retarded (and slow)

>>76420770
Nah, no thanks. I'll still post :).

>>76420773
>Somehow warm ups will make you faster
Kek!!! Go do your calisthenics while us chads will run using our own methods because we are not incels

>>76420933
FUCK YEAH! BECOME AN INJURY CHAD! WARM-UPS ARE FOR LOSER INCELS!

>>76420940
>WARM-UPS ARE FOR LOSER INCELS!
Finally you said something correct

>>76420946
Okey dokey, Chad! Do whatever you feel like.

>>76420950
Go make a new thread. Dance for me my clown

>>76421085
I don't make new threads since I'm range banned from doing so by shitposting and trolling a tranny mod so badly on another blue board.

>>76420754
deadlift to bench press ratio is insane :skull:

>>76421658
I pull 405 double overhand once every couple months for shiggles. I don't do it otherwise

first time runnin' a 5k for pace, bretty gud :D

>>76420594
this is 4chan
there are definitely people here who have never done sport

>>76422014
awesome anon
great job
you're fast!

>>76422067
Half of /fit/ are tubs of lard who only pick up their own body weight to stand up to use their bed pan.

>>76422080
tanks anon, you're awesome too!!
i wouldn't call myself fast... but im working on getting better :p

>>76422136
you are getting better! That's a great time for a first attempt man, be proud and feel good about yourself
it will only get better from here

new bread
>>76422154
>>76422154

Best thing I did was buy a Garmin watch, started following one of their coach workouts to train for a 5k and it's working really well, unbelievable the progress I'm making compared to a plan I was following on my Samsung galaxy watch using Samsung Health. I sound like a shill but I believe similar progress would also work on Coros, Polar or Wahoo watches.

Went on a 40km bike ride for the first time, I'm a beginner cyclist and averaged around 20 km/h, after a few days it just dawned on me that top marathon runners have the same pace for 40km as the pace I had on my bike and it blows my mind.