Thread 76460017

>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 >>76447948

3rd run of my life today. I posted for my 2 first runs too, so I'll recap

>33 5'8 150lbs
>did road cycling all my life as a hobby
>started running last week
>decided to do only 5kms and jog more and more every time i do it, and then once im able to job it all, just try to improve my time
>about 3km on flat urban road, 2km in the woods
>1st run 42mins
>took 4 days break bceause of quads/shin pain
>2nd run 40:15
>took 3 days break, quads arent sore at all, btu have shin pain
>3rd run today, 34:45

What the fuck? I was aiming for about 38, but would have been very happy with 39. But I surprisingly shaved almost 6 minutes off of my previous time. And I felt pretty good when I arrived home, when compared to the 2 first runs.

Also, I felt less "dead" before taking breaks when I was jogging. In my 2 first runs, I after like 1:30 of jogging, I really felt like I HAD to take a break. This time, I was jogging for 2:30-3:00 in a row, and I decided to take breaks because I deliberately wanted to recuperate and make my lower calves rest instead of just killing them and not being able to keep jogging afterwards.

Overall, I felt like my third run was a drastic, unexpected improvement from my 2nd and I'm really happy about it. I doubt I'll be able to shave another 6mins on my 4th run though lmao

thanks for being a source of motivation /fit/fags, and thanks for reading my blog

>>76460017 (OP)
I see some cute asian girls running on the trails I usually take. Most of them are pretty slow, but there's one or two who are quite quick.

>>76460017 (OP)
>only posting in troon thread bc I cycled
Holy fucking SHIT I rode my bike 33 miles, then did a 4 mile trail run. During the run both my VASTUS MEDIALIS felt like they were going to EXPLODE.

I then proceeded to ride 12 miles home

Can’t wait for the triathlon next weekend to be over so I can get back to just rooning

>>76460017 (OP)
>/run/ - Running General

This is now a norwegian singles method thread

VO2 Max babbies need not reply and can cry from their beds when they inevitably get injured

>>76460051
>Can’t wait for the next weekend so I can get back to trooning

Week of being sick and shitty air quality. Finally back out (t)rooning. Feels good

>>76460102
>Finally back out running. Feels good

>>76460090
Give me a qrd

>>>76449209
>Unironically I conceal carry a full size 1911 GI when I run. And do so in jeans and a button down with aviators.

>Today, my retarded ass put on thermal/fleece lined genes and didn't realize it till I got home.

I figured you guys could use a laugh at my expense.

>>76460194
>genes
*jeans.

And I'm not food desert anon btw, just getting into /k/ardio and saw the opportunity to cross post about my special interests.

>>76460017 (OP)
NOW THAT'S WHAT I CALL AN OP
SEX SEX SEX SEXOOOOOOOOOOOOOOOOOOOOOOOO

>>76460161
https://sites.google.com/view/sub-threshold/home

i only like fat girls and big saggy tits
is rooning still for me?

>>76460090
how long are your easy runs and how long are your long runs?
I'm doing like 8k for easy runs and 15-20k for the long run depending how I feel
did 21km today on the trails

>>76460269
>i only like fat girls
>is trooning still for me?

>>76460269
do you actually like fat girls? like not even voluptuous thicc types, but straight up fat bitches?

>>76460443
Chubby girls, not like crazy ssbbw stuff. If she is fat and doesn't have big tits it's a waste of my time.

>>76460463
based plapper

I ran 65 miles this week
All time PR

Registered for my first marathon, less than a year away. Never ran a race before, what am I in for?

>>76460017 (OP)
I see they're asian but have western features, they visited a plastic surgeon right?

>>76460702
youre gonna get mad pussy i think

>>76460702
Is it a big one or a small one?
Experiences can be vastly different.

>>76460799
3000 entrants

Visiting the northeast from Texas. First time running a half marathon and was really happy with the gains from training in the heat.

>>76460888
Last long run in Texas

>>76460017 (OP)
I run and look like this but sometimes my penis is visible through my pants. any advice?

Did a lil recovery run after yesterday's misery, went a bit faster than planned though, oh well I'm taking tomorrow off.
Might be time for new shoes. These are starting make a "crunch" sound sometimes. Half-marathon is in four weeks, so maybe next weekend I'll get some.
Saw 2 herons in the river, the water is so low right now that they were standing right in the middle. Pretty soon it will be the salmon migration time too. Also saw four rabbits, one was being chased by a stray cat I think, I hope the bun got away safely.

I'm 6'1. Does this immediately price me out of treadmills? Google is telling me I need atleast 60 inches of running space and I can't find anything that doesn't cost a bajiliondollars.

>>76460991
‘Fraid so

>>76460888
>trips and multiple PRs
Impressive. Very nice.

Had no idea i ran so long. Is this pretty impressive? Been hammering away jogging around town no thought put into the routine.

>>76461220
yeh mang, just cruising along nay stress nay bother. good work

Saw a 40 year old hag with fantastic rooning form pass by on my dog walk. Just like a few days ago. She did twice as much rooning, at least, as me this week.

>>76461309
she stalking you. wants some young meat

>>76461309
>Saw a 40 year old hag with fantastic trooning form. She did twice as much trooning, at least, as me this week.

>>76460017 (OP)
Saw this couch to 5k thing and figured I'd give it a try because hey, it's just like an hour a week.
But how far can 1-2 hours a week take you if you continue for years? Could you run a half marathon? A marathon?

>>76461440
Yeah.

I am once again asking you: Has anyone successfully unfucked themselves by rooning?

>>76461440
If you continue and up your mileage/time, a half-marathon is easy mode. Probably the easiest of the longer distances since you don't have to worry about many things except for pacing and hydration. You won't have a good time though with just 1-2 hours a week, though. Try for at least 4 hours a week for a half with one of them being 2 hours long. I did my first a year after I started running just doing two 6 milers and one 12 miler weekly.

For the marathon? Yeah...whole different beast. It isn't the distance (the thing everyone is scared of), it's that you have to dial in a lot of things or things will go from fun to "OMG I'm hurting, I'm crashing and do not want to do this anymore" within one mile. Expect at minimum 6 hours to per week during your peak of your long runs though I would suggest 8. I did my first full two years after I started running. Though, at the time, I was doing two 6 milers and the long run peaking at 20 miles. It wasn't pleasant at all. I wish I would have taken a decent plan like Hal Higdon's Novice plan back then instead of doing what I did.

>>76461492
How quickly do you lose your marathon running ability if you cut back or just stop training? Is re-training easier than the first time?

>>76461472
swimming is what cures all my ailments; Running typically creates them.

>>76461506
I wouldn't be able to tell you. For me, it lasted a long time. Between my first (May) and second (September) marathons, I was only doing 12 milers until I ramped up. It was always hard to ramp back up between races, but it's always doable. So the cut back isn't much of an issue. I always kept my easy runs the same. After my second marathon, I changed the way I trained for them by running four times a week with two easy runs, one hard, and one long. In between marathons, I didn't do any hard runs and long runs were capped at 8 miles minimum, 15 miles max.

>stop training
As long as you are doing some form of aerobic endurance training, your cardio will last. I literally didn't run for two years, and just restarted in November. During those two years, I was still cycling and doing other crosstraining. My first run after that long break, I was able to stay in z2 for the 30 minutes no issues with the heart rate. The issues that have came about from me taking a break were:

>impact
My legs hurt like hell at first since they were not used to impact again. I fixed this just doing a run/walk/run until I got to 10min run/30s walk for my easy runs, which then I just did 30min straight. I also did long runs the same way except 3min run/30s walk until I decided to try 15mile straight, and was able to do it in a few months.

>cadence
As another anon said in the previous thread: cadence isn't a meme. I'm still having a hard time with this.

>speed
Speed is completely gone. Easy runs used to be 9:00 to 9:30 min/mile, to around 10:30-11:00 min/mile now. Hopefully I'll get some of it back when I start with my harder runs in September for my November marathon. I haven't done any of them (except a hilly run) yet since I'm still focusing on my running base.

>>76461472
physically or emotionally

>>76461655
Emotional. I've been doing diet and meditation but even that only goes so far.

>>76461673
meditation is good. took me about 3-6 months of doing it a couple of times a day for me to regain control of my thoughts in that I could fuck the unhelpful shit ones off quickly. I read some paper that showed doing some mediation before exercise (even walking) reduced symptoms of depression significantly.

>>76460028
Because a life-long road cyclist means your fitness is going to be way higher than the typical beginner runner, just make sure not to push yourself too hard at the start of your running journey.

>>76460017 (OP)
How do I smell their sweaty feet, armpits, and assholes?

>>76461561
>still cycling and doing other crosstraining
How much is that in hours a week?
Guess there's no easy way to get away with maintaining peak fitness. But unlike with weight lifting, you don't have to worry about loose skin when you can no longer work out 10 hours a week.

My girlfriend is doing a triathlon this weekend with me. Should we have sex the night before or wait until after the race? Or both? Her tri shorts are hard to peel off when they are wet, and my legs my feel a little week if it’s too soon before the race. Might help not to carry around an extra fl oz though.

How is it that some lazy fucks can roll out of bed and run a 20 minute 5k with zero training while others have to dedicate years of their life running 40 miles a week to get to the same level?

There's one guy in my area who smokes a pack of cigs a day and runs a 17 min 5K on demand. He'll then go balls to the walls in training for a couple months before getting injured and be out for 6 months before recovering and starting the cycle all over again.

>>76461854
Why did you attach a picture your ass

>>76461472
>Has anyone successfully unfucked themselves by trooning?

>>76461696
>start exercising before you exercise bro it worked for me

threw the strides in the middle instead of doing them at the end. less boring that way innit
retarded garmin chart included to show how retarded they are

>>76461854
>not secretly cutting a strategic hole in her shorts
Just make a little starter rip in exactly the right place so she doesn't notice or even if she does, she thinks, meh, nobody will see it. Then after the race when she's all soggy and tired you knock her down and tear those shorts wide open.

>>76460017 (OP)
What's the consensus on non-running insoles in here?
I have a good pair of running shoes, but they're dedicated for only running. My daily driver shoes are basic Vans low-tops with no foot support. I find that if I spend a rest day walking around, my feet hurt from the lack of support and it affects my next run.

I bought a pair of Dr. Shills picrel insoles yesterday, is it the sort of thing where any extra cushion is better than none, or am I going to wreck my shit further?

>>76461863
part genetics part what you did you did as kid. do not let your kids be fat fucks. build that base fitness during your school years and it sticks with you for life.

>>76459435
Goodbye my friend, your GPS never worked and syncing was painful

Anyways, should I get a Coros Pace 3 for 250 or a Forerunner 955 for 300.

>>76462079
I had a pair made from a mold of my feet so you would think it be perfect. Hated them. Made my feet hurt more.
I'd ditch the vans and get some comfier shoes at least for days where you will be on your feet a lot.

>>76462093
I'll keep this in mind, thanks Anon.
I've seen a few sales on so-called Walking Shoes around lately, might look into getting a pair of those instead. Luckily as a band-aid solution these were only like $15 so it's not a big loss if they don't cut it for me

>>76462092
What shoes do you have?

>>76462123
adidas ultraboost

>>76462119
adidas always has sales, just go to their website and buy one of the cheaper running shoes

>>76462092
Forerunner

>>76462137
and what phone?

>>76462427
android

>>76462454
innie or outie belly button?

>>76461755
Yeah I also assumed before that my cycling fitness would translate into running but I was surprised when I was not able to run more than one minute in a row.

But I think in reality where my cycling fitness translates into running is how my body quickly adapts to running and how quickly it improves.

As you said, Ill just try to not push myself too hard. I know how to listen to my body (I take breaks to recuperate whenever I need to, etc) but unfortunately I'm realizing that some aches only happen afterwards, like shin pain for example. So I just hope i won't badly hurt my shins, but we will see.

>>76462484
innie

I just inhaled an entire bag of chips so now i need to roon to not hate myself

>>76462497
wife's bra size?

>>76462506
34C

>>76462517
Garmin Fenix 8 or, if you need NVG capabilities (you do), Tactix 8.

>>76462521
damn this guy's good, but I think anon asked about the forerunner

>>76460090
thats what im mf talking about

>>76460017 (OP)
Signed up for 5k first weekend of Sep.
Am couch potato.
Is this doable?

>>76462565
sure
you'll be slow as fuck and might have to walk some but you can do it

>>76462565
Yes. Work based off your current fitness level, rather than any goal time you might imagine.

run bro

>>76460090
I'm going to start this after my next race (feels like the benefits are more long term than short term) unless it turns out it's a meme.

>>76462542
Just go here
https://www.dcrainmaker.com/
and look up all the features and buy the cheapest one that has the features you want. You don't need much unless you are doing a ton of weird trails and shit.

>>76462565
yes

>>76462574
Nice, been hitting a treadmill and can only really jog for minute and a half intervals so far
Probably gonna get mad mogged, my friends who convinced me to sign up all run marathons

>>76462906
>tfw just ran

>>76460028
Those initial gains are big, i just got over an injury and i went back up to 21 minutes for 2 miles about a month ago, now im at 19 minutes and i only run 2 maybe 3 times a week, though it being a 100 outside doesnt help

>>76447959
Fat Fuckaroo checking.

Wasn't gonna start increasing distance until 2 weeks of /roon/ing, but Allah gave me wings today and I went for it. Ended up increasing distance 32% from last week.

Should I shoot for same distance (1.36 miles) from now on until next increase? Or should I come back down and target just a 10% increase (1.13 miles) from last week?

>>76460017 (OP)
>roon

>>76463077
>troon

>>76461863
Thats pretty common in the military, cigarettes do hurt a bit but ultimately how you train and all that is more important, though body weight is a massive factor since running with and without a 20lb dumbbell makes an insane difference

>>76463067
>Wasn't gonna start increasing distance until 2 weeks of trooning

Can you become a decent runner with just running 2x a week? I honestly just want to get good enough so I can join a run club and make some friends, maybe even meet a few girls.
Also, do I need strava if I want to make friends and also get a runner girlfriend? Seems like everyone in these run clubs uses it.

>>76463067
Just dont believe those calorie numbers, im 99.99% certain they are massively inflated otherwise i would have lost a couple dozen more pounds than i have

>>76463089
I run 2 or 3 times a week, but im just getting better at 2 mile time cuz im going back into active duty, you can see plenty of progress weekly like cutting off 20 or 30 seconds each week for the time

>>76463089
totally depends on your current fitness from outside running

>>76463102
I have been going to the gym 3x a week for the past 5 years and will continue that. I am just adding running 2x a week on top now. Started a week ago, my 5K time is 28 min. My 10K time is total exhaustion. My HM time is death.

>>76463095
I just did all the math and it seems accurate for me, or at least the daily avg calories burned on my whoop are.

It says I've burned ~2330 cals avg per day for last month.

I'm eating daily around ~1600 cals

Makes a daily deficit of 2330-1600 = 730.

730 * 30 days = 21900 monthly cal deficit.

pound of fat is 3500 cals. 21900/3500 = 6.25lb expected weight loss. According to scale I lost 6.6 pounds as of 1 month ago.

So I've been able to get my long run far just by doing easy miles but now I've gotten it up to 3 hours (which is pushing it for benefit/injury risk). What is the best way to add marathon pacing to my long run? Should I go back and forth with single miles at marathon pace surrounded by easy running or should I do bigger blocks of marathon pace in the middle?

>>76463245
one mile at marathon pace would (well should) be very very easy. longer distances at marathon pace. shorter distances faster than marathon pace. not in the same run. something like 4 x 15 min at marathon pace in your next long run. then a separate mid week run doing intervals at a faster pace.

>>76463089
depends how you define decent. it will improve your cardio

you guys stretch? pre, post or mid session?

>>76463451
no

>>76463451
I'm not 12

>>76463446
22 min 5K, 46 min 10K, 1:43 Half marathon. Basically, intermediate times.

The 1/2/3/4 of trooning is any performance at a vdot score of 50, equivalent to a sub-20 5K see picrel.

>>76463477
that's achievable. one threshold run or workout and one long run for best results

Running is a lot like sex.
You get really excited about it the first time, but it ends up being a bit awkward and painful.
And after you've been married for years you usually aren't really feeling in the mood for it, but it's nice once you get into the swing of it.

>>76463485
Make it harder. I need motivation.

>>76463485
>The 1/2/3/4 of running is any performance at a vdot score of 50, equivalent to a sub-20 5K see picrel.

>>76463485
what's the 2/3/4/5?

>>76463498
Sounds like an obesity problem

>>76463516
60 VDOT AKA sub-5 mile

>>76461472
It seems to help me have a good mood for a bit after I run. Same goes for a good hot yoga sesh. It's not just a bit of a mood boost but it really makes me quite unbothered about small things in a way that I guess antidepressants or psychedelics (the days after taking them) also achieve. Even if that doesn't last forever it can probably help you. The sense that you are progressing and doing something good for yourself and taking your mind off whatever it is that's fucked is all good.

It can also help establish some routine I guess. Just do it, try to track performance in some way so you can see the progress. Can be as simple as noticing that you can now run for 10 minutes without stopping or something. You have nothing to lose but your fat (and if you are too skinny you can eat mcnuggets after).

https://www.youtube.com/watch?v=USdfA_0ULyc

worth a listen this. lots of good knowledge in there

>>76463276
I meant multiple miles of each. Like either
E-M-E-M-E-M-etc.
or doing something like 4 miles of marathon pace in the middle of run surrounded by easy miles

>>76463534
that's more like it

Do any of you just SPRINT

I'm a bit sick of running, I'm thinking about just SPRINTMAXXING

>>76463681
Fast pacing in the middle of a long run is incredibly counterproductive, because once you cross LT2 it takes some time to get back to fat oxidation.
If you absolutely must do speed work in your long runs then put it at the end of the run. A lot of people do some strides at the end of every easy run.

But for actual speed stuff, you're better off having it as a separate session spaced a few days apart.

>>76463726
Marathon pace is slower than LT2

>>76463681
>E-M-E-M-E-M
This is pointless because it is too easy

>4 miles of marathon pace in the middle of run
This is the way it's done and any good marathon plan will have something similar. Look up plans from proper coaches.

>>76463717
That's the agility/stamina sessions of your strength and conditioning program. Running is separate.

>>76461854
Extremely gay post.

Fucking hell I don't want to run but let's get it in

I wear a size 9.5 but I got a size 10 shoe. Is this a big deal?

>>76464150
Please tell me you didn't run in those
ANON

How to deal will achilles soreness in one leg. Been running for half a year and started recently slowly increase mileage
its not pain just soreness after my longest run of the week but want to do prehab if possible

https://youtu.be/yebNIHKAC4A?t=17
Got a new song for you to run to /roon/

>>76463077
Goodness gracious I need that in my life.

>>76464185
spam body weight or weighted calf raises of the eccentric variety. and anything else that will bloodflowmaxx the area.

>https://www.usatoday.com/story/sports/olympics/2025/08/04/cooper-lutkenhaus-track-field-800m-time-us-american/85508974007/
whitebros we are so back

>>76464299
>checked
white?

>do more easy runs
>do less hard runs
How come I never noticed how simple it is?

>>76464187
>Got a new song for you to run to troon

Going to run my first half marathon on friday (also first race) but I have nobody to cheer me on because I have no friends and all my family is dead. Should I just try to talk to people before/after the race or would that be weird? I am so lonely, how do I make rooner friends, male and female?
Aiming for 1:43, which according to some website I found is the intermediate time for my age (25).

>>76464428
>I am so lonely, how do I make trooner friends, male and female?

>>76460017 (OP)
I haven’t ran or done cardio for a long time but took my puppy out for a walk and he likes it when we run together. I run for him

>>76464428
chat with randoms on the start line. ask them what their goal for the race is and say good luck etc

>>76464482
Dogs always chase me when I run.
I secretly want one to bite me so that I have an excuse to beat the shit out of it.

does anyone run out here in amish doin miles in amish?

gang

>>76461786
During that time? I would say around 7hrs a week in cycling and 3 hours in other things. You'll maintain a lot of fitness even if you take some time off. I can reassure you. The proof? After I did a half IM in early June many years ago (I did Eagleman...pretty cycling course btw), I barely did any runs. In the 50k I did in August afterwards, I only ran two, 2hr long runs. I PRd that course by 9 minutes. Months later in October, I did a half marathon with no more than 8 mile long runs and running 3x/week, I got a half marathon PR. The issue is like Daniel's Law of Specificity.

Don't underestimate cross training. There's a reason why triathletes are aerobic monsters. Esp for people like me who are low mileage runners (>40mpw)

>>76461854
Cool. Is she doing an Olympic? Sprint? I noticed there are two half IM's this week. If she is doing the half IM, she must be excellent in bed. Women in trisuits are so fucking hot.

>peel off
Just wait until you peel off her wetsuit, lol. Those are insanely tight. I hope she practiced getting out of them during transition.

>>76464428
>would that be weird
No. It's normal. You'll most likely be talking to someone while racing.

the toenails of my index toe on each foot keep falling off after a blister forms under them, how the fuck do i stop this?

>>76464510
>https://www.youtube.com/watch?v=lQngZIuI8Qo

>>76464586
clearly you are not staying hard enough, anon

>>76464586
Why? I consider it a badge of honor. If you want it to stop: there's a procedure that will prevent your toe nails from growing back.

>>76464578
>time off
>10 hours/week
Ignore me. I'm just a filthy casual.

>>76464639
Meh, I still consider myself casual. I just do all this for mainly fun. I don't worry too much for speed since I'm an old slow fuck anyway. Hell, my marathon pr is only 3:52. I'm nothing like any of the runners ITT who are a lot better athlete than I am.

Don't focus too much on the time I've done. The point is that you won't lose a lot of fitness. Even if you did a marathon, that fitness will still be there for awhile. There are people who do marathons every month. Your aerobic fitness stays awhile.

Also, tbf, I wasn't taking my ADHD meds at the time, and I stopped them after college. I only started taking them again last year and my amount of activity has went down a bit because of it. I'm maybe doing 6-8hrs of activity (both running and other crosstraining) now depending on where I'm at in my training schedule, and I got more irl things going on as well. Then, I didn't have much of a life other than working out and work. If you ever do a half IM or IM, it becomes your life lol. There's almost always two workouts daily. You'll even do a brick workout with 4hrs of cycling then straight into a 30min run. The next day, a bunch of swimming drills, then another 30min to 1hr long run.

>>76460017 (OP)
So I joined the weekly social run in my town because it kept getting recommended here and it was absolutely horrible. The demographic was basically 18-25 years old handsome tall jacked guys and 10/10 hot social media run chicks with slutty short shorts and a sports bra.
I am an ugly manlet dude and I was too intimidated to even talk to anyone. I run like a 20 min 5k, so I was quite at the front of the pack but the guys who ran with me were jacked to the gills, all running shirtless and looked like there were just there to hook up with the hot chicks later and not to make a new friend.
I ditched the rooftop afterparty and went home and cried. I just wanted to make friends but it seems I am too ugly for the running community here. I know sports leans towards attractive people but there gotta be some ugly guys/girls that are in my 2/10 league, no? Maybe I should ditch running and do roids.

>>76464959
nah. just keep going and make a point of out running the cunts. destroy them. do it for fun.

>>76464959
and don't be hard on yourself for being overwhelmed. it is overwhelming when you put yourself out there and do different shit.

>>76462092
My Pace 3 froze for the first time after the most recent update. I've had it for about 1.5 years. I actually tried to buy a forerunner, but the Amazon box came empty.

>>76460017 (OP)
used to run a little bit, like I'd do a few 5ks a week on a track or treadmill and it was nice. At some point I stopped, and lately I've gotten fat. Not super fat, I maybe put on less than 10lbs, but I feel DISGUSTING. My best 5k time used to be like 23 min, I'm nowhere near that pace now.

How long will it be until this stops sucking and becomes somewhat enjoyable again?

>>76464959
>I ditched the rooftop afterparty and went home and cried. I just wanted to make friends but it seems I am too ugly for the running community here.

>>76464959
>all running shirtless
Shirtless douches.

>>76465019
Times are meaningless. Just run slower and enjoy you runs. Then when you get your fitness back you can start caring about pace and setting pbs.

>>76460718
Lots of girls in central/western China have this look. Some Uyghurs straight up look white

>>76463451
I do a short warmup like Ingebrigtsen with some leg stretches

>>76463451
>Before easy and long runs
Some very gentle dynamic stretches. Nothing longer than a 1 s hold.
>Before speed runs
Runcoach's drills and strides
>During runs
Relax the shoulders during walk breaks (no one here is too fast for a walk break), shake them out, maybe some arm circles.
>After runs
Static stretches for the whole body. Lately I've been skipping this in favour of some yoga before bed.

The only thing I'm certain about when it comes to stretching is that static stretching before activity should be avoided. Everything else I do more or less because it feels good to me.

What's the point of running? Will it get me laid? Why shouldn't I hit the gym instead?

I started to regress instead of getting more fit with the same amount of training.

Malnutrition and especially malabsorption.

>>76465302
cry about it fatty

>>76465302
I ran shirtless for the first time the other day at the end of my run. Hopefully I'll be ready to go shirtless fulltime. It's an amazing feeling. My new running shorts and tank top are so thin and light that it's almost as if I'm wearing nothing at all, really makes you want to try running naked

How do you solve the following dilemma?
>want a qt runner girlfriend
>qt runner girls want a qt runner boyfriend
>they also want him to be jacked
>you can't be a good runner and be jacked at the same time
>tfw impossible to get a qt runner girlfriend
Huh?

>>76466050
Get jacked and run with them on their easy runs. You'll be able to keep up. And running helps keep you lean

>>76466050
Don’t worry, you’ll never be jacked or run enough miles to a good runner that is skelly-mode.

Isometric holds for achilles. Absolute fucking game changer.

>friend posts an "easy run" on strava
>average heart rate: 165 bpm

>>76466495
That's my easy run too

>>76464510
Not white hands typed this post

I can confirm that reaching old times is much easier the second time after a long time out.

Last time it took me 380km of training to go from couch to sub-20 in the 5k after 2 years off running.

This time after a year off it took only 180km to get back under 20.

>>76466495
better than being a slave to the hr. my muppet mate runs 6:20/km on his easy runs being a zone 2 zombie. he's not fat or unfit. he could easily do a minute faster and still be an easy run for him.
probably has to change his stride to shuffle so slowly. pure ngmi behaviour. you gotta do your easy runs but you gotta have some common sense too.

>>76466929
If he's just doing super slow ez runs every day then yeah he's a mong. If he's doing it to maximise the number of workouts he can do in a week without getting injured then it's just smart training.

5 easy runs at 5:00/km + 2 workouts is not as effective as 4 easy runs at 6:20 + 3 workouts.

>>76466929
the point of easy runs is to recover for harder sessions
how fast is he going on his interval days?

>>76466953
>working out 2 days is not as effective as working out 3 days
riveting

>>76466972
That's just one example. For most runners who run easy too hard they struggle to get more than one workout in or get injured after a few weeks, or worse, have to take several rest days.
Even running 7 days all super easy provides a bigger benefit than a typical 3 "easy" + 1 fast plan, and probably has less injury risk as well.

>muh injuries
Here, just for >>76466542_(You)

>>76460017 (OP)
When my two favorite things overlap: yellow pussy, and rooner pussy, I just lose control completely. Its actually a good thing there's not a lot of Asians in my country.

>>76466953
>If he's just doing super slow ez runs every day then yeah he's a mong
why, because he's not hitting numbers? he'll probably be running in his 50's and 60's and you'll have fucked up your knees or ligaments trying to hit new PB's and doing intervals every other day

>>76467058
>trooner pussy, I just lose control completely. Its actually a good thing

Longest run het, hopefully for my next 1 hour runs I can increase my pace, I guess it was possible today but I was afraid of getting too exhausted at the end

>>76466429
explain

My runs have been such dogshit this year. Told myself I was just going to train through the Spring and hit a good marathon come Fall, now it's already August and I've barely been able to get consecutive 45 mile weeks without a weekend burnout.

>>76466967
I know yeah. My point is he could run faster and it would still be easy and he would still fully recover. I think you are more likely to get injured running that slow because it is not your normal stride.

Ran my first 20k in 7 years.
I have a half marathon in the end of the month and my goal is sub 2h, looks like I'm on track.

>>76467367
Calf raises against an immovable object. Push into it and hold for a few seconds. Really has my achilles feeling better.

>>76460991
Two things, one, now is not the right time of year to buy a treadmill. You want to get one in mid April off Faceberg marketplace. People get treadmills for Christmas and New Years, then stop using them a month later but are too lazy to return them in the 90 day window. The few that DO stick to a routine often just start running outside as it's Spring. Basically there will be a huge supply of effectively new treadmills, which drives down the price to a couple hundred at most. Two, there are plenty of reasonably priced treadmills for someone 6'1". I got a Nordictrack one for $600 a few years ago. If you buy it new get the extended warranty; regardless of brand or quality, eventually treadmills break. The warranty cost $180 and it's paid for itself twice over already.

Increasing my cadence helped a lot with reducing pain but I haven't been running very fast either. Just seems retarded sprinting while taking almost 200 steps a minute

>>76467547
The faster you run, the bigger the steps need to be. Try to stay around 180 spm

>>76467561
Any tips on how to do this without a fitbit

>>76467582
No, I have a garmin that tells me SPM.
Maybe you could go find some Drum and Bass music that's exactly 180 bpm and listen to that. Or, download Audacity and make a track yourself that's just something going BEEP 180 times per minute, and then match your cadence to that

just finished my sub threshold workout
I'm a noob so I just did 7x1200m @ 4:45/km with 60s
felt great though, I don't feel cooked like I usually do after interval days
think I will do tues/thurs like this and then fill in the rest with ezz runs

>>76465819
>>Why shouldn't I hit the gym instead?
>I pick things up and put them down for girls
/fit/ in a nutshell.
/r9k/ is that way ->
>>>/r9k/

>>76465847
Not enough recovery. You also should not do hard workouts all the time. You should take time off from hard workouts (sometimes a month or two, better more if you are not preparing for a race unless you are stagnating that much like common MAF athletes.)

>>76466050
>jacked
>good runner
Either be a sprinter or use steroids. Those are the only two ways you can pick two. You don't get great at distance running without the volume. Volume > intensity. Both are necessary, but volume is a better predictor.

>>76466495
HRMs are notorious for shitting the bed. Be the schizo and do the talk test. Maybe you'll get involuntarily committed if you are lucky.

>>76467155
Keep up the good work, anon!

>>76467415
Keep it up, anon! Good luck on your half!

>>76463939
>>76464959
A lot of the jacked guys are good people, just go for a drink with them once and try not to be creepy

>>76467672
>I don't feel cooked like I usually do after interval days
yeah man that's the huge benefit of them. easy to recover and much less risk of injury. build massive gains by repeating them over and over. then throw in a few harder workouts to sharpen up when it's time to race

Which watch is best designed for injury prevention?

Informationpill me on cycling vs running

>>76467874
cycling incorporates a bicycle

>>76467826
feels like a good middle ground
much prefer it this way than doing one hard as fuck interval day per week and feeling like death

>>76467874
Cycling requires around 2.5x more hours for the same aerobic gains you can get from running, hence why it is a popular recreational sport for pensioners who blew out their knees from running in their youth.

Seriously though, pro-runners run 10-15 hours a week while most pro-cyclists cycle 30+ hours a week

>>76467922
NSA is designed that way to completely optimise load and fatigue. I'd recommend it to any runner who is above the beginner level and wants to get better at the mile to the marathon.

>>76467929
>NSA
Explain thy acronym

>>76467937
lurk moar

>>76467937
Norwegian Singles Approach
https://sites.google.com/view/sub-threshold/home
https://lactrace.com/norwegian-singles

>>76467854
Don't pull the strap so tight, retard.

>>76467929
I still have a hard time locking into the sub-threshold pace
for example I was supposed to be doing 4:54-5:04 but ended up hitting around 4:45 so I might have pushed myself a bit harder than I should have, my body just falls into natural rhythms; like the sped I settled on was sustainable and not too taxing, any slower and I felt it was too slow
but I'll try going slower next time, just felt like an unnatural pace; faster than an easy run, slower than a tempo run kind of thing

anybody use saunas or jacuzzis?

>>76468051
I like to go off heart rate as lactate meters and test strips are stupidly expensive while pace is dependent on gradient, temperature, wind etc. Work out your LTHR (Lactate Threshold Heart Rate) using Joe Friel's test: https://joefrieltraining.com/determining-your-lthr/
Then in workouts make sure you never go above this number. Ideally the first rep should max out at 10-15 beats below and the last will be 3-5 beats below.
It's okay to undercook it as iirc a study showed you still reap something like 90% of the benefit versus if you ran it perfectly at your threshold, and you'll have a much lower injury risk than if you accidentally overcook it and go above threshold.

>>76468090
I love saunas. I feel so good after using them.
I actually own a spa but I never use it, because it takes too long to heat up and I usually can't be bothered cleaning it.

>>76468038
What does MAS stand for?

>>76467874
Rotating terrestrial locomotion vs legged terrestrial locomotion

>>76468298
dyer?

>>76467880
What do I do now?

>>76468525
Sell a watch and shoe to go with the bicycle

>>76467924
>Cycling requires around 2.5x more hours for the same aerobic gains you can get from running
Bs. The cardiovascular system doesn't know the difference. Z2 30 mins of cycling aerobically equals z2 30 minutes of running to the cardiovascular system.

If you said about impact, calories burned, or anything like that, you'd be correct. The reason cyclists can go longer is because of the no-impact nature of it. It's why they're more prone to bone fractures (and why some except the elite are running once a week). They also go longer because they still take breaks during their long sessions. They don't need to do doubles like runners do.

It's dumb shit like this statement is why people think they can be much healthier with less cardio. People who advocate jump rope are very guilty of this by saying "le only 10 min of jump roping is le same as 30min of running!" Meanwhile, those jump ropers who only do 10min have worse endurance than runners. They may burn the same in 10min of jumping as 30min of running, but they're not getting the same benefits if by heart rate zones.

T. Have fon triathlons. You do less running for these events because the longer cycling sessions make up a shit ton of cardio. Also, cycling will take up the biggest portion of the event. We still do the running because law of specificity since it has the run portion (still a lot). It's why I'm a big advocate for crosstraining if you are not a competitive runner. It gives you a shit ton of aerobic gains that translate to any cardiovascular activity.

Still do.a lot of running. To me, it's best cardio for benefits along with time.

some day i want to run fast enough that when I'm going around a turn I have to lean really hard to the side

>>76468298
max aerobic speed

>>76468104
all right, thanks for that, will do

what if I just keep the same speed but up the distance
example: run 100m at 3:00/km for like 20 reps and then just bit by bit increase the distance until I am running 10km at 3:00/km
is this a stupid way to get there?

>>76468590
Yes.

>>76468590
No.

>>76468590
Yeah, that is definitely how Rhonex Kipruto has the 10k record at 26:24!

>>76468590
Smartest /roon/er

>>76468624
>Smartest trooner

>>76468307
Which one is better for fatties

Did my weekly speed run, set a 5K pb for the year too, and a <8:00/mi pace. Haven't done that since November. Question now is can I maintain this pace for 10 more miles, probably no lol. Hopefully in 4 weeks I can.
It was weirdly windy out today. I think a storm is coming or something. Reminds me I haven't done a rain run in like 4 months, it's been so dry lately.
Saw two rabbits, that was it. I checked the river for salmon, but soon...

>>76468812
Also funny to see how that weightloss on Saturday was literally just all sweat from that 9 mi run, lol

how much protein does a t/roon/ eat per lb or kg of bodyweight? mind you I'm going to end up doing something that looks like couch to 5kg

>>76468830
At least 100gper day minimum. I don't do any of that per lb/kg.

>>76468812
nice, good job fren
I saw a deer on sunday's long run
did 13.1 miles all in the trails

>>76468812
>I think a storm is coming or something
the storm is coming, indeed
(Q predicted this)

>>76466016
>it's almost as if I'm wearing nothing at all
settle down Flanders

10k time at 220lbs (100kg)
28 seconds off my PR (42:18) from 2014. I was 180lbs then? Maybe lose 15 pounds in a year and go sub-3hr marathon in November 2026, this year I’ll be happy with sub 3:15.

>>76466016
brother, you gotta try the spandex shorts and shirtless combo
there's a reason you see so many pros wearing nothing but a pair of tights
it feels amazing
naked but composed because the balls don't bounce around and the pressure on the ass and thighs, the lack of chafe...
it's euphoric
once you erase the thoughts of people staring and judging you, you are free

>>76470128
Wow, you've convinced me. I'll give it a try once I'm comfortable running shirtless fulltime. Ease into it. Thanks for the tip

>>76469859
awesome man, very impressive at 100kg
I'm 180lbs right now and feel super heavy
I remember being like 135lbs 14 years ago and feeling so light and running so easily
I had very little muscle at that time though

>>76470171
Thanks m8 there’s gotta be some benefit to my 10 year bulk lol. Just gotta lock in and cut down below 200 again, might take 2-3 years to do it while maintaining muscle, but I’ll do it. Back then I would veg out over the winter/spring and only grind like half a year, that’s probably why I didn’t have enough muscle. Now at 30 I’m gonna have to keep it going year round for a couple more years.

>>76469859
good running big lad

>>76467874
Cycling is a great complement to running, do both

>>76470128
>brother, you gotta try the spandex shorts and shirtless combo

i endorse

>>76470128
God I hate you all so much. Just do triathlons if you are going to do this shit.

>>76470476
sorry about your gut and little buldge

There should be ultras in the desert where all the participants run naked aside from their footwear

>>76470476
I don't want to swim or bike
just wanna run around free as a bird
balls and cock shifting as my legs move
its funny watching every woman's eyes go from abs to cock bulge

Just got back from me run. Ran in tight shorts today. Don't usually. Prefer short ones that show the legs more. But they have to be a nice cut as well not the gimpy looking 3 inch split shorts that flap about. Something like this

>>76470708
I would but my legs are fat and I chafe like a motherfucker even like 1km in
I need to wear tight shorts, usually wear running shorts over them to cover up, but if I feel zesty on a track day I'll go pure spandex

What shirt is best to get to eventually take off and store in my t shirt holders on my lululemom fast and free shorts at the local park run?
I have a fenix 7x and hokas and run a 36 min 5k. Thank you.

>>76470727
that depends on which hokas you have
but you can choose either between a moth-tech sleeveless or a nike aeroswift
get back to me with the model and year of Hoka and I can zero in on a perfect match that will help you unpack your fitness goals more sustainably

I buy all my running clothes on sale

>>76470747
Arahi 7, Frost / Gold, size 11
The Google robot said it was a good shoe for my flat feet
Previous shoe was Asics GT-2000 8 Knit, Mako Blue, size 11
They should make an Aerosmith Aeroswift

https://youtube.com/shorts/J1HtQ6FBdkw
>This thread

https://www.youtube.com/watch?v=WEojD-11grs
Based Fins

I had to see this fucking retard posting about his workout so now you have to too

>>76471314
Seems like a fun guy

>>76470799
>Arahi 7
ew okay you can just stick to some long basketball shorts and a reebok t-shirt
come back to me when you get some real shoes, I saw the arahi 7's at winners for $60 CAD
Hoka is pretty cringe midlife crisis tier right now, you probably want some evo SLs, hyperions or superblasts

>>76470755
I take old cotton t-shirts, cut off the sleeves then go to town on them with a hole punch for belts and make my own moth-tech for free
takes about 15 mins

>>76470853
I swear I should have been born in Finland
everything I hear about them matches my personality
naked, autistic, anti-social sauna loving weirdos

>>76471587
I hear they have wonderful cities

Anyone run in cotton here? how do you deal with the heat? what do you wear? which brands?

>>76471595
Switch to synthetic literally no reason to run in cotton
I've come to the realization that a lot of people buy Garmin watches and these "designer" running brands as a sort of cosplay, they don't really run nor care about getting better at running. They just want to look like they do

>>76471595
>Anyone run in cotton here?
my socks maybe
>how do you deal with the heat?
water, not a pussy
>what do you wear?
headband, shorts, socks, shoes, a tank
>which brands?
under armor, nike, lululemon, zoot sports, puma, balega, paldin sports, gilbert, canterbury, kooga, soffe, drifire, massif, chubbies, soflete

>>76463067
Tubby Tuesday checking in on a Wednesday.

Pace down from 14'22'' when I started to 12'00'' flat. Feelsgoodman.

>>76471740
Hell yeah

>>76468536
>Meanwhile, those jump ropers who only do 10min have worse endurance than runners. They may burn the same in 10min of jumping as 30min of running, but they're not getting the same benefits if by heart rate zones.
How much does jumping carry over to running though, my guess is it would be way more than most other cardio exercise.

did my easy run on a treadmill today
never again, boring as hell, I need to be outside and running
time went so damn slow and I was sweating like crazy despite having my HR around 125

>>76471740
Nice improvement, one suggestion is to increase the moving time to 25-30 minutes, even with walking breaks in between. Don't worry about pace for now

I'll take it. Might be my best ~4 mile.

>>76472160
>distance in metres
>pace in miles
we don't have to live like this

>>76472404
>6,430 m
>33:32
>5:13 /km
is this good?

>>76472522
No. I'm mediocre.

>>76472404
cheers mate, not bad effort for a middle aged hobby jogger like the rest of us
for me that'd be like a tempo run as well
what was your heart rate at?

>>76471314
Lol why are you mad at him?

faggot ass bitch run while late for work

>>76471595
>cotton
No. They absorb moisture, not dissipate it. This isn't the boomer days.

>deal with the heat
For long run: start early in the morning. Keep a water bottle the pedialyte in it to replace electrolytes from sweating. Everything else: just deal with the heat since they're short enough that it doesn't matter. It only matters in my 12+ mile runs.

>>76471595
>what do you wear?
Cheap basketball shorts, cheap Asics shoes, cheap polyester tank during heat, short sleeve prior polyester marathon race swag shirt if cooler, long sleeve prior polyester marathon race swag shirt if cold. And a bandanna. Paisleyfags need not apply.

>which brands
Cheap ones like And1, Russell, and Champion.

>>76472688
Damn. Nice job, anon.

currently 13:52 1.5 mile runner.

can i do 1.5 miles 3x a week and be fine without overexerting myself?

>>76472881
Are you training for a fitness test

>>76472908
mostly. i already passed. but i wanna get it up so i dont have to worry about maxing the strength and situp components. thats what i did in this recent test.

plus theyre upping the running standards to 2 miles soon, unsure of the times. would prefer to get 1.5 mile run down to 11 minutes so im prepared for the new changes and so i dont have to shit my pants worrying if ill be able to hit the pushups and situps.

>>76472881
you can do that everyday

>>76471809
>not going to mentally make it

>>76472929
No one is making it out of here anyway.

>>76472939
I love this painting. Was my desktop background years ago.

redpill me on norwegian singles

Does this look good? ChatGPT made it for me...

>>76472968
Actually nevermind I gave it bad info. This is the new plan

>>76467466
Bro you do not need to minmax used treadmills on Facebook marketplace.

i need black running shoes that i can wear daily that look somewhat casual, anything in existence?

>>76473142
You're going to stink

Did my easy run, though went a bit faster than planned, oh well.
I need to stop going out this late... there's too many fucking bugs everywhere. Huge swarms of flies lingering over the trail, was awful. I probably got bug bites.
Saw 3 rabbits, and also... I was at the park and wondering why there's so many pieces of mud on the trail tonight... then I looked to the side and there like 50 geese sitting in a field... Guess it's that time of the year when the flocks of geese all fly in and shit on literally everything...

>>76473142
yes

>>76472958
all the links were already posted in this thread
redpill yourself

>get sick
>take a few days off from rooning to recover
>run after i get better
>legs get sore the day after which hasnt happened in a long time
is it over for me roonbros

>>76472983
What is your steady workout? Just another easy e.g. z2 workout? If so, what's the difference between your easy vs steady days? You could substitute a fartlek into one of your steady days to do some form of interval work (Thursdays look best). As an example: 1 mile easy, then beginning of every other mile, 1/4 mile at 5k pace, recover the other 3/4 mile. Or just randomly pick up the pace for a random amount of distance. Play around as they are speed playing hence the actual translation of it. Otherwise, looks good.

>>76460028
Hi my fitfrens, it's me
ill run 5km tomorrow morning when i wake up, i aim 32:00, will i make it?

>>76473216
>take a few days off from trooning to recover
>get sore the day after which hasnt happened in a long time
>is it over for me troonbros

How many weeks does it take for runner's knee to go away? Only ran once in the last fortnight, really want to go again

>>76473465
Which knee?

really rough 10k at tempo pace. bleh

>>76472688
>avg power
what's this?

>>76460017 (OP)
>Felt like throwing up for the first time
why did this happen? I still feel like shit

>>76460017 (OP)
Is it a good idea to t/roon if you're underweight?

>>76460017 (OP)
these are chink sprinters on roods bot, it has zero to do with rooning u're trying to talk humans into in this thread with ur fake robotized traffic bot

>>76472983
Too many short runs. Unless you're deliberately trying to keep mileage down. 3 mile easy runs should be 4 or 5 miles.
I don't know what "steady" is meant to be but sounds like junk miles to me. I'd change half of them for easy runs and the other half to intervals sessions.

Apart from that it looks reasonable. Bit short though only 4 weeks. Hope you have a good bit of training done already.

This has to be a troll book. Seriously? Anyone with the basics of running science can show this method is idiotic.

>>76473959
I can make you faster with 3 runs a week.
but you gotta do 10 hours of cross training on top of it.

>>76473959
what's wrong with 3 runs a week?

>>76473967
that's 3 rns too many bot :D rooning is rentardemed :D >>76473954
>these are chink sprinters on roods bot, it has zero to do with rooning u're trying to talk humans into in this thread with ur fake robotized traffic bot

>>76473943
power like super saiyan power over 9000 etc

>>76473963
I can do that: it's called triathlon training, and it has been shown to work.

>>76473967
Nothing. Triathletes do it all the time. The issue with this is that every training session is hard. That includes the crosstraining.

>>76473988
Damn right it works. I'm constantly preaching the values of cross training. I only run 3 times a week myself.

fresh bread
>>76474020
>>76474020
>>76474020

>>76473988
>Triathletes
never met triathlete in my life, aren't they all old farts addicted to exerciserishioning on healthy dose of trt? kinda like crosshitters but differently remtardened

no bot, that is not a question

>>76473471
Right knee, right around the inner side of the kneecap

I stopped running for 2 and a half week because of a huge depressive episode
i am very bipolar
and when I resumed training I lost all my progress and felt like dying 23 minutes in at a slow pace

>>76474604
Keep grinding

>>76474604
You start losing VO2 max after 5 days of resting, just gain it back.

Finished running and training very early today, legs are all pooped. Good thing I'm a neet.

>>76462521
>night vision goggle capabilities
Can't run without 'em

>>76474893
Not for running, nerd. To use with your AN/AVS-9
Jumpmaster mode is a good addition for the Tactix, too