>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 -> >>76460017

>>76474020 (OP)
>previous -> >>76474022
>>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

running fixed my whole fucking life lol

>>76474028
Triathlons are the injured runner's sport.

I'M GONNA ROOOOOOOOOOOOOOOOON

>>76474020 (OP)

>fucked Achilles and surrounding muscles from overuse

How long am I out for bros?

Going to get back into some strength training in the mean time to hopefully prevent this depressing shit happening again

>>76474048
True true
I really do think that our bodies adapted to doing some form of intense activity every day and with many people living sedentary lifestyles, that has adverse effects on the mind and body

First trail roon in a few weeks. coming off a sickness so I’m still getting my ass kicked.
>INB4 first trail troon

I signed up for a marathon this saturday. I run about 20-30km week, and the furthest I've run in years is a 12km that I did yesterday. It went ok, though my knees were a little beat up by the end.

how fucked am I?

I'm gunna... I'm gunna... I'm gunna sub-threshooooooold

>>76474020 (OP)
I went to a run club last night for the first time. It was super fun hanging out with other fitbros

Going to start swimming on days that I don't roon.

>>76473231
>>76473957
Thanks, yeah I specifically asked it to not put in intervals because I tend to get injured from those. I'd say "EZ" is about a 9:00/mi, steady is 8:30, and tempo is under 8:00 (though I'd like to get those numbers down before the HM). I was already doing about 30 mi/week, so I think the distances it recommended make sense. This ended up being the final plan I'm sticking with, though I might taper more than it recommends... 6mi 2 days before the HM seems a bit much

>>76474020 (OP)
>troon running general

>>76474134
>I'M GONNA TROOOOOOOOOOOOOOOOON

>>76474199
>First trail troon in a few weeks. coming off getting my ass kicked.

>>76474269
>Going to start swimming on days that I don't troon.

>>76474020 (OP)
what are the cardiovascular and running implications of my farts smelling fucking terrible?

>>76474272
>6mi 2 days before the HM seems a bit much
It’s at an easy pace, not race pace. That’s pretty normal. You don’t want to shut down before a race because then your legs will tighten up. Remember to get good quality sleep in the days before your race. That will improve the recovery time from your taper runs.

>>76474594
Rancid smelling farts suggest a poor diet. A poor diet will always act as a brake on your performance.

>>76474219
I will too, just waking up
right now my 3 workouts are 8x800m 5x1200m 4x1600m
which adds up to about ~30 mins at subT pace for each activity

THREE EASY RUNS
THREE SUB-THRESHOLD WORKOUTS
AND A LONG EASY RUN
EVERY WEEK!

>>76474626
they may suggest that, but that is certainly not the only explanation. what else could it be?

>>76474640
Perhaps an intestinal parasite or a fungal infection?

strava group https://www.strava.com/clubs/289778

>>76474626
I ran a 2:03 800m 6 hours after eating a cheese burger and takis

>>76474020 (OP)
> jess hull
a most patrician choice, sire

>>76474245
hell yeah how'd you find it? this year i'm finally in good enough shape to actually go to one, but not sure how to actually pick one and join

>>76474636
Yeah sounds pretty accurate

>>76474636
>picrel is sirpoc84

>>76474213
Why did you do that?

>>76474666
strav ma balls

>>76474020 (OP)
shes the one that always pisses herself

a good start to august. I was slacking in july and only ran 57k. should get 100 this month.
start threshold sessions again on sunday

>>76474213
yeah you're pretty fucked alright. the 12km was pointless as well doing it so close to the race. if you're suffering from lack of fitness then just grind it out and don't be a pussy. if you're suffering from injury then don't be stupid and just DNF. live to fight another day.

>>76474946
>live to fight another day.
it's just running

>>76474952
yes exactly. no point crippling yourself over it.

>>76474982
nobody ever got crippled from running

>>76474998
his knee is fucked after doing 12km and he's doing a marathon in 2 days
stop being autistic and taking everything literally.

>>76474272
Understand on the intervals. You might want to still consider fartleks though or at least give them a try. It's really like I explained: just playing with your pace. You could just even do it for 20 seconds or to the lightpole, or even to child playing in the road and is about to be ran over. You can mix and play with it however. They're very adaptable.

But, you've committed now, so I wouldn't change much. The 6 mile one two days prior I do think it's a bit much. In fact, my suggestion is take that as a rest day, and the day prior (day 28) do 2-3 miles easy. Another anon could chime in on this. I don't think you have to worry too much about you being too stiff since 2 miles is normal for a shakeout run. I usually take the day off prior to a shakeout run.

Also, how did you pick your paces? Is it paces from a website you used for a time goal in the HM?

>>76474772
I just found some r*ddit posts listing a bunch of different run clubs in my city and picked one that fit with my schedule. I live in a bigger city, though, so your mileage may vary depending on where you live

>>76475007
he's a white man. he's fine

>blonde
Ick.

That feel when you want to pick up a martial art but don't want to interfere with your weekly Saturday parkrun and Sunday Open Run and have no time on the weekdays to attend classes

>>76474617
>get good quality sleep
that's a problem, I haven't had good sleep in months, and idk why. I take like 5 melatonins a night and still only get like 6 hrs
>>76475032
The problem for me is the sudden changes in pace. That's when I tend to screw up my form and cause problems. It's fine if my pace goes up and down gradually though, so sometimes I will push a bit harder for a while, but I have to ease into it.
I'll see how I'm feeling the week before the race to decide on the 6 mi or not.
And the paces have just been what I've been feeling while running lately. I feel comfortable to go a while at 8:30, but not forever. 9:00 is pretty easy (except for that one day where I didn't eat or sleep and then ran 9 mi, fuck me), and under 8:00 is really pushing it for me.

>>76475594
>I take like 5 melatonins a night and still only get like 6 hrs
that's your problem
if I take melatonin I wake up in the middle of the night and can't sleep for shit
it's also neuro-toxic
stop taking it and quit caffeine, no screen time 1 hour before going to bed and read a book while in bed

>>76475587
idktf

>>76475714
If I don't take melatonin, then I barely sleep at all. I went decades on 3-4 hrs of sleep each night before I decided to try melatonin. 6 hours of restless sleep is better than 3-4.

Dyel general?

>>76475732
Wean yourself off of it.

>>76475739
It's here >>76472967

>>76475732
something else is the issue, man was not meant to need a synthetic melatonin supplement to sleep
I don't know the solution, I guess it is better than the 3-4 hours though, my sympathies to you, I hope you find a resolution

Did my 4th 5kms of my life today. No prior running experience, but about 30 years of cycling exp. Posted in /roon/ since my first 5km about 2 weeks ago.

>1st 5km: 42:00
>4 days rest
>2nd 5km: 40:00
>3 days rest
>3rd 5km: 34:45 (really surprised by my time)
>3 days rest
>4th 5km, just now: 37:15

My huge improvement in my 3rd run gave me a false sense of confidence so today I tried to jog more and rest less. Well, I jogged a bit too long without taking a break at the beginning of the run, and that killed the rest of the run. I was aiming for 32:00, but would have been happy with 34:00 again. But did fucking 37:15 kek. Well, I'll try 36:00 next time!

>>76475853
You are going to get yourself hurt, every day isn't a time trial.

>>76475891
But I have 3 rest days inbetween my runs though, that's not enough? I wait until I don'T have any pain in my legs before I run again

If I have a foot ailment (maybe fractured, maybe damaged tendon) from 12 months ago that still causes me pain daily (saw a doc, couldn't afford specialist appointment), would jogging/running on offroad trails help?

>>76475853
good job anon
but what is the fixation with 5km?

>>76475893
you will make more progress running 5x a week but doing easier and shorter runs

A cop was driving really slow and watching me run this morning.

what company do you guys default to now that jabra quit and isn't the gold standard of fitness buds? none of the premium shit has any water/sweatproofing whatsoever

>>76475930
everyone uses shokz, I got a pair of knock-off ones off amazon, haven't tried the real ones but these work good
search "Sanoto conduction headphones"

>>76475908
No specific reason other than the fact that 5km is a good distance in my opinion for a beginner, and it's also a good little jog to do daily when you're more advanced. So I basically wanted to just start doing 5kms and jog more/walk less until I can jog it all, and then focus on improving my time. And eventually, I'll do it every morning to start my day, and it won't take too long because it's only 5km.
>>76475922
You are probably right

>>76475936
I get the benefit for running but I hate their absoluty dogshit audio quality and ridiculous flimsy, floppy design (shokz)

>>76475954
You're not wrong
I guess I am just too neurotic to allow myself to lose auditory access to my environment
I used to just run without any music for that reason but once I found these I've given myself this treat
and outside of that I never had good quality headphones or anything so I guess my standards are very poor

Wtf is wrong with Germany and its shoe market?

Why are shoes like Tempus 2 and Hyperion GTS 2 not available, not even for the MRSP?

>>76474666
kek I forgot about this

>>76475853
by my calculations you will have the world record in a couple months

Is it a bad idea to not do races until I get where I want to be performance-wise?

>>76476068
No. Races are fun and you get a hard workout + race experience.

>>76476067
by my calculations you are a very based person

I don't believe in calculations.

>>76476310
nigger spotted

>Month 8 of the 2 week runner's itch
Yeah this hobby has to be the gayest thing ever. Just bike man.

finished my sub threshold session today, all my laps were perfectly on pace (few seconds anyway) and after I agreed to do a 150m sprint with this old guy who trains sprinting and still competes on a national level
I am now tight as shit and feel like I may have strained something in my hip flexor, glute and lowback
how is the guy in his 60's still able to do this
btw he was faster than me

>>76476421
should have asked him

>>76476426
I see him all the time, I will ask him
but today he told me he's injured everything from his neck down and he just recovers it and gets back into sprinting lol

>>76475065
thanks man i figured i'd have to try reddit or facebook or meetup or something, i'll try looking on reddit for my city

Anyone else run without their phone or music or anything? I love aydreaming, meditating, thinking things over, looking around and chatting to people, generally just being part of the world. It's like a perfect flow state to me. I can't believe that people run with music desu the idea disgusts me.

>>76476687
i run with david goggins telling me to stop being a fucking faggot and andrew tates telling me to work hard on my business every minutes of the day

>>76476695
lol

>>76476695

Did my Thursday medium distance/pace run. Went a bit faster than planned, but that's ok I guess. The problem is my route has a lot of tree cover right now, so my Garmin's pace reading is always inaccurate. At the start, it will say I'm only doing like a 10min/mi... and then once I get to a clearing it'll say I was actually doing like a 7min/mi...
Anyway, I did the hilly route today too, though it's not that much of a rise... I *think* I could sustain this pace for 8 more miles, maybe... if I were better rested, hydrated, and carbed up.
Saw 1 rabbit from a distance. It was playing a little too close to traffic... I hope he's ok.
Also saw a hot chick in tight leggings picking berries from the bushes.

>33:47 mile swim (in pool)
>1:12:00 22mi bike (on road with traffic lights/road crossings)
>42:44 10k roon
These are my final benchmarks before my triathlon Saturday. I kinda expect to lose time on the swim (open water), gain time on the bike (flat course, no stops), and then shoot for a sub 45min 10k. Roon is definitely my strongest, after a 70min hard effort bike though won’t be easy

Doing this cross training event bullshit to help with my fall marathon time. The bike training especially works totally different leg muscles. Probably great for knee health.

>>76476977
>Troon is definitely my strongest

First sub-50 with a 50 second improvement on my previous best. Feels good after stagnating last week.
>>76476752
I see maybe a dozen rabbits on each of my runs, they're pretty good at avoiding cars though they get pretty complacent with pedestrians. Squirrels are fucking retarded and will jump out from a bush in which I would have never seen them and then run on the path for 20 yards before jumping in to a much worse bush.

>>76477023
You have 38 seconds to go 40 meters

>>76477030
>less than half a mile per hour
I can't do it boss

>>76476977
Good luck on your Olympic!

>I kinda expect to lose time on the swim (open water)
Not really. You'll find, just like your other races, your time is better. My olympic was 30mins when I expected much slower. It surprised me to get 46 minutes when I did my half IM when I was expecting 55m to 1hr since my swimming technique is horrendous.

>gain time on the bike
100% expected unless you go out too hard at the beginning. You've done enough to know not to do that.

>10k
This can go either way. The Olympic is short enough that you shouldn't be too fatigued. It'll still be slower than normal, but still fast. Hope you did your brick workouts!

>help with my fall marathon time
Depending on the date of your fall marathon, it should still be good if you did your regular long runs and hard day. I can tell you that my half IM carried over for months afterward, which is to be expected since it's a whole different beast and you really become aerobically developed even if you only do three runs a week like my coach had me do.

The bike is excellent in recovery: extra aerobic development while giving your primary movers a break while also increasing blood flow to them. To me, perfect the day after your hard workout and the day after your long run. It's severely underrated for just about every runner except highly competitive runners who need every single inch they can get from running.

If this goes well, you enjoy it, and you have the income (lol) along with lots and lots of time and no life (hope you are used to two workouts a day!), maybe think about a half IM next year.

>>76477063
So close
But, congrats on the 9.96k PR :)

will rooning help me get coochie? really need some coochie

>>76474636
What's the difference between an easy run and a long easy run?

a brief joog

>>76477329
>will trooning help me get coochie?

Might be a stupid question but do any of you have a job and also run?
I mean a real high intensity high stress job like nursing or whatever. Most people that "run" seem to be those IT dev shit and answer 3 emails a week.
Can you actually get real results from running if you factor in the suboptimal recovery that having a job entails?

I’ve been rooooooning 15 km once a week for like a month now, should I start working my way up to half a marathon?

>>76477384
>high stress
>nursing
lmao

>>76477452
I was just giving an example, could be literally anything else such as having 3 toddlers and working 2 jobs.
The idea is for having little spare time and suboptimal recovery, if running can be helpful (perhaps increasing endurance or whatever)

>>76477344
The regular easy runs in NSA should be 50-60 mins
The long run 80-90 mins unless you're training for a marathon in which case you can slowly build it up to 3 hours

>>76477384
>high stress
Used to. Though it was a clinical mental health job, I was on my feet constantly and occasionally had to take a meth head or a schizo in psychosis down until the nurse sedated them with Haldol. I still marathon trained and did strength training (though only calisthenics.) It was more mentally straining than anything else.

>>76477452
They tend to be in hospitals. You haven't dealt with whiny ass patients that are constantly ringing their call button. Not to mention the mental bs you get from patients constantly yelling at you for every thing that you have zero control over. All that can drain you. But, running can help that.

>>76476421
>I agreed to do a 150m sprint
fuck sake lad. you play with fire you get burnt. did you at least break 22 seconds?

>>76476977
getting in an aero position on the bike will save you the most time.

>>76477420
Are you doing one 15km run a week or are there other shorter runs too?

>>76477452
>four pressors, bicarb drip, no dialysis access and 50 hysterical family members barging in and out
>pumping your other guy with an aortic aneurysm full of esmolol and cardene while he's trying to piss in a trash can with a heart rate of 130
You try it hoss.

>>76477762
While at the same time:
>dementia patient just took out his IV and is wandering the halls
>62 year old patient just crapped all over herself demanding her valium 2hrs early when it's q4hrs and her last dose was 2 hours
>four IV line occlusion alarms going off at once
>all the nurse's aides decided to take their 4th cigarette break in the past 1hr
>3 discharges
>empty out NG patient's gastric bag
>ADHD patient having a meltdown because sitting in the bed watching TV all day is boring and their Ritalin or Adderall wore off a few hours ago
>there's only 3 nurses on duty for 40 patients

I’m starting to take running seriously. I run about 3 to 4 times a week. All I do I run at a comfortable pace just to get miles in my legs. My cadence is trash, sitting below 160 all the time. Can I improve or is it too late. I’m 30, 6ft 3 and 205lb.

>>76477839
Not to worry. Running is an old man's sport. I only got "seriously" into it at around 33

Two interval days in a row might've been a bad idea. Oh well. Nice easy run today.

Frens I have been running consistently for the last 3 or so months, used the Runna app (fk off I know). I feel like I have got a lot fitter but I swear no matter what I do my heart rate is always atleast 155/160. Today I did 14k and I felt like it was a conversation pace but my heart rate still at 160, and I don’t feel like I can run much slower than 6/6:30 km without my form being wack which tends to make my HR high anyway. What do. Pic rel todays run, I didn’t have much sleep so maybe that was it today

https://youtu.be/YT2Sh7sbZak
New running kino soon
>There's supposedly one simple rule in this world.
>If you can run 100m faster than anyone else, you can do anything.

how to run 800m under 3min? keep getting stuck at 710-730m purgatory. Need some routine ,don't like the ai shit slop chatgpt throws down now

>>76478136
HR monitor might just be wrong.
What is your hr when you are going hard?

>>76478136
I’ve the same issue. Run a 5k at comfortable pace, then do all sprints. 100 meters 5 times. Whatever your max heart rate is at the end or during, that’s your max heart rate and you can figure out your zones from there. Mine was 203 at age 30

>>76477069
Thanks brother! As much trouble as I had with the biking this summer (flat tires and shit), I like the idea of it as a recovery day after long runs. Been saying I can’t wait to put the bike away and just roon, but maybe I’m onto something with it.

Half IM would be fun. Longest training day this summer was 45mi bike + 4mi trail run, I’m sure I could crank a 70.3 out next year no problem

>>76477645
Gonna have to change my position or else I’ll just blame my 35mm tires

>Ran 43.20 10km
>Knees fucked
I hate patellar tendonitis. Went to an osteo and my hip is fucked.
Why can't I run at a good pace without needing 2 weeks off bros

>>76478190
Yeah it’s just a garmin, when I use a treadmill HR they always match though. My last interval session was Wednesday and my HR was at 180ish during the hard bits, peaked at 188

>>76478193
Ty I have heard of that. After my half I’ll try that, my garmin says my max heart rate is 206

>>76478189
800m time trial 6 weeks from now
5 weeks hard training
1 week taper
after easy runs do strides at race pace. 5 x 100m
get a long run of at least 10k
one long interval session, one short interval session

M: REST
T: easy + strides
W: long intervals slower than race pace eg 6x800
T: easy + strides
F: REST
S: short intervals faster than race pace eg 3x[300, 200, 150]
S: long easy run

>>76476411

>running is gay
>just bike

Nigga, biking is the gayest fucking thing known to man. Look at what these fuckers wear, stfu

>>76478214
what is easy ,what is strides. I need you to speak to me in pace or km/h. I get the short intervals atleast (fast 300/200/150)


how much of running is just "run quick and do it often ?"

>>76478136
Make sure you don't have heart issues. A friend of mine started rooning recently and noticed similar issues, turns out it's a birth defect

>>76478348
>how much of running is just "run quick and do it often ?"
don't do this

>>76478391
Run slow and do it rarely

apparently i'll get a medal if I finish the HM?

I know z2 is a meme in here, but in all honestly, have YOU had good progress with it?
I try to do 3 days of 1.5 hour z2 runs + 1 day of 4x4 HIIT weekly. I have a 16km race in 10 months that I want to get under 1 hour. My current 10k is 50 minutes on a good day.
Is my plan good?

>>76478470
No. Z1 is the way to go. Nothing above it except for races.

Getting sloppy and skipping out on runs. Body and mind is tired

>>76478470
Z2 is a meme. All your runs should be Z5.

>>76478470
One day is Z2. The next day is Z4/5 intervals. Repeat until fast. Simple as.

>>76478470
getting good mileage in anyway. I would split one of the long runs in two so you are running 5 days. 3 easy days, 2 hard


16km in an hour is serious running. you will need about a 37 min 10k to do that

>>76478470
>meme
Not really. Most of your time should be in z2, including your long run. It's how you build your base. Z4 and z5 workouts depends a lot on your aerobic base despite them being more anaerobic. They're still essential though for improving.

>3 days of 1.5 hour z2 runs
Why? Two of those days should be shorter and one longer. Try two 60min shorter runs and a two or hour longer run. The long run helps build your aerobic capacity.

>1 day of 4x4 HIIT weekly
Fine, but you might want to look up the concept of periodization. Eventually, you stagnate on intensity. You might want to vary the hard workout as well. Try different interval lengths and paces. Throw in tempo runs as well into your hard day.

Im back bitches
Finally quit vaping and drinking and now im unstoppable
The goal is 19:xx 5km by december

>>76478816
That's nice, shoot for the stars

>>76478816
>The goal is 19:xx 5km
That's brat.

>>76478652
I do 1.5 hour because that’s what Indigo San Milano said was good.
I’ll try to switch it up like you said. Some days feel better than others anyway, and vice versa, so it sounds like a very good idea.

I was thinking of periodization later and focus mostly on base now, but I feel uncomfortable not running any high intensity.

Was thinking of adding more speed work as the race gets closer.

Thx everyone for your help :)

>>76478967
>Indigo San Milano
bruh what you doing following a bald cycling fraud for running advice

>>76478470
I don't get too autistic about the zones but it's is not at all a meme that most of your runs should be easy and that you should keep easy days easy and hard days hard. Every time I run I make a note of how hard the run was from 1-10. Easy days I want it to end up between 1-3, if it's a 4 that means I probably went a little too hard or I was on a particularly hilly route.

Keeping the easy runs easy is how you rack up the mileage and stay fresh for the hard workout days.

>>76477632
we didn't time it
wish I did, maybe another day or I will ask him what he thinks we did, I figure he's sprinted 150m enough times he'd have an idea of the speed we were going
it was cool though he was glazing me super hard, talking about how fluid and natural I look when I run and how fast I am lol

>>76476687
>the idea disgusts me.
I do both, for the first couple months I just ran with nothing then I wanted to give music a try, I enjoy it as well, like a performance enhancing drug
I definitely don't think it's harming anyone
but who do you chat with? Are you stopping?

>>76477839
cadence is probably the easiest thing to alter/improve in running
just take more steps lol
think about contact time, don't let your foot stay on the ground for very long
you can practice toe taps n stuff like that
Prime Times drills, skipping drills (A skips, B skips)
or just take shorter steps

>I'm fast I just didn't time it, measure a speed, or record anything whatsoever but a guy told me I was fast
are you unironically an 8-year old?

>>76478206
for me doing a lot of zone 2 runs and keeping my HR below 140 helped a lot
now I feel I have to push quite hard just to get to 130

>>76479818
I didn't say I was fast
I said he said I was fast and that it felt good being complimented
You have the reading comprehension of an 8 year old lil bro

>>76478470
Zones are not a meme. It's a meme the way it's peddled by running influencers to beginners. Most runners aren't experience enough or running high enough mileage for Z2 to be useful.

Long run this morning, I did easy miles with 4 marathon-ish pace miles in the middle(I've barely done any speed work other than strides due to the insane heat and humidity, just trying to get my mileage up). I think I'm going to do a 13-15 mile long run like this every three weeks, adding in more marathon pace, and then every third week just do a 3hr easy long run.

This past Wednesday I set a new PR in the mile at a local track meet with a 5:32 time. My goal for this season had been to break my previous PR of 5:35 which was from college almost 10 years ago. A month ago I ran 5:47, and although I was holding back a little for that time, I wasn't expecting to do anywhere near as well as 5:32 this time. My goal for Wednesday's race was 5:40 and I thought I might be able to match 5:35 if it went really well.

I have one more chance to race in 2 weeks and I am going to try for sub 5:30. Although the 5:32 was a great result that I'm really happy with, I think my pacing was pretty bad in retrospect. I forgot to lap my watch so I don't know the exact lap times but I think I remember seeing approximately 1:20, 2:46, 4:15, 5:32 on the clock coming through each lap which would be 80, 86, 89, and 77 second laps. The pace data on my watch lines up with this as it has me in the 5:50s from around the 2 minute to 4 minute mark.

I'm pretty sure nobody who's really good runs mile races like this, I think the standard strategy is to run all 4 laps close to the same speed, which would be something like 84, 82, 82, 82 for a 5:30 finish (1st lap has the extra 9 meters). I was really concerned about going out too fast when I came around the first lap in 1:20 so I think I backed off more than I needed to in laps 2 and 3. There was a kid a couple meters in front of me for the first 1000m or so and there were a few times where the gap closed slightly and I probably could have just passed him earlier, but I didn't because I was still worried about starting too fast and fading at the end.

Thank you for reading my blog.

>>76480366
I did read your blog
good job anon

>>76480366
Do those races as much as you want, it's just a mile so it's not going to destroy your legs.

buying new running shoes tomorrow, any recommendations for shoes for mostly concrete & some gravel running?

had Asics Gel Nimbus 25s before but I'm pretty open to any brands

or just try out a bunch and pick whatever feels most comfy?

>>76480509
I recommend Asics Novablast 5

>>76480505
The one more chance is just because the meet I go to is only running for 2 more weeks before they're done for the summer, and next week they're doing 1500 instead of mile. So 1 more mile event in 2 weeks. I do agree that it doesn't take too long to recover from a mile race but I think after the last meet I'm going to start working on increasing my weekly mileage and probably not do any race/time trial stuff for a while.
>>76480440
I appreciate it, thanks

>>76480509
I like Brooks Ghosts, but everyone says they're basic, which is fine for me since i'm pretty basic

>>76471740

Fat Fuckaroo, once again, checking in. Pace still on the decline, now nicely in the 11 minutes range. Had magic in my nuts today, bumped up to 1.6 today. Last Friday I did only 1.03. I think my body is starting to remember from when I was in shape and could do 5ks years ago.

Tried this btw, >>76472080, was pretty good. Mostly just walked because I was spent after the primary continuous run, but did a couple extra minutes running.

>>76478816
Based city dox.

>>76480509
I just went to a running store that lets you try out a whole bunch. They usually also have a 30 or 90 day exchange policy, where if you don't like the shoe you picked out you can take it back and exchange for a diff one for free even after it's used. I used one for a month and it started rubbing my toe weird and I was getting blisters so I exchanged for a wide size and been running on that good for a while.

Parkroon’d top 10 but got beat by a 14yo girl wtf are they feeding these kids?

>>76480630
>Parktroon’d top 10 but got beat by a 14yo girl

>>76476421
I race guys like this all the time and I'm not young either. Watching 60 year olds knocking out 12.something 100s off a block start is motivation to keep training. Some of the old girls can get a move on as well.

>>76476421
I will add that all the fast guys pay a lot of attention to staying strong, flexible and do plyos BUT tend to be a lot more in tune with how they are feeling, and will happily end a session early if tiring or something feels off. Injuries take a lot longer to fix.

>>76480694
it is super inspirational and gives me lots of hope for the future
I'm very accustomed to old people coming up to me on runs and tell me how good it must feel to be young and how they used to do that when they were young and always default to being old as an excuse to not run or move anymore and then there's this old man sprinting like a fuckin beast
that will be me as well

>>76480713
"Use it or lose it" but more so as you get old. I'm still trying to get it back.

>>76474020 (OP)
she pisses herself when she runs and honestly its super hot

>>76480509
What did you like/dislike about the gel nimbus? I’ve had them before and they weren’t bad, just heavy and not great for speed work
How much gravel running? You should be fine with most road shoes but some don’t have enough grip. if it’s a lot you may look for some trail/hybrid shoes.
What is your pace like. Some shoes have a nice bounce spring but only at certain speeds
Budget?

do you guys listen to music when running in a race?
for 5Ks and 10Ks I've always gone without, but for a HM I might put it in my pocket and take it out when the crowd is less bunched up... but idk

it's so fucking hot

I've been strollering
>all these fours
What does it meme?

>forgot to warm-up
>got a HM pr despite not being in a race
Huh...that was interesting.

I don't run but when I do cardio (uphill walking in particular), my fingers swell a little, I can tell cause my rings get stuck on my knuckles, when normally it's easy enough to put them on and take them off
It goes back to normal after like 5-10 minutes but is this a sign of a bigger issue or no?

>>76480630
Being a teenager is a natural PED, we've known this for literal millennia.

>>76477660
just one 15km a week with no other runs

JFMSU
>Killer knee all week
>Buy kinesiology tape
>Thought it was placebo but barely felt pain pain walking the moment I started moving around, very nice, but doesn't eliminate it entirely
>Figured I better not run on Sat, so ate fish & calamari (and drumstick) last night
>Woke up this morning with knee feeling even worse (wtf, sleeping on stomach putting pressure on knee?)
>Slap the tape on, pain 70% gone, change my mind
>Went the farthest I've ever gone, 14km one way excluding warm-up/cooldown
>Wait now I have to jog all the way back
>Took 3 hours because detrimental meal last night, also ankle decided to act up
How do people practice for marathons? Takes the whole morning and lunch away. Going to decrease distance for the rest of the month to do a HM at the end, but that only leaves a month to practice for the full mara and this was a reality check. Mind you it was over 330m elevation gain so never getting good numbers

https://www.youtube.com/watch?v=gOCJdA4lU5A
turns out child abuse might actually have been good for him

>>76481485
>How do people practice for marathons?
Mileage. When I did my first, I was already running two 6 milers and a 12 miler for my long run. I just ramped up my 12 miler every two miles a week until I hit 20, then tapered to 16, 12, and 8. Then, marathon week. No practicing nutrition, just drinking some sips of gatorade every two miles. Yep, that was a fun first and second marathon. I loved bonking on mile 17 since I didn't do anything like lactate threshold runs and learned how to pace properly. It was great having my stomach churn at mile 22 trying to fight off going to the portapotty since I didn't practice taking in stuff like bananas or gels, and gulped the water and gatorade down instead of sipping during the race.

Yeah, you really have to dial in the meals you eat the days prior. Got to love those runners trots!

>Takes the whole morning and lunch away.
An entire morning of doing what you love doing!

>that only leaves a month to practice for the full mara
Just a suggestion if you decide to not drop out: try Galloway. Practice it for a few long runs. Maybe try a 3min/30sec interval, or even a 3/1. I know it's going to kill your ego, but it will help you out. Don't try to run really fast on the running part to make up for the time loss from walking. Do you have a GPS watch? You could keep track of your normal pace and keep it there between your running and walking cycle.

Also, do you do any crosstraining? Cycling? Elliptical? Crosstraining can net you some additional aerobic development prior to possibly help you out. You could do some longer sessions on those (3hrs or so.) It doesn't replace actual running, but it can help a little bit.

The only time goal you should have here is to complete it on time. Consider your first one a practice one to learn what to and what not to do.

>>76480509
Footwear Fag here, I work and learned from 3 marathoners who've worn every shoe that's out there. I personally only do 5ks at most, but I take pride helping figuring out other's different needs. Your ASICS Gel Nimbus are a great daily trainer for long distances on hard pavement. They have a high stack height with an average 8mm heel-toe drop, giving it plenty of material to work with for heel strikers without too much weight on the ball of the feet. The soft, bulging midsole not only gives comfort for long distances but also provides a wider platform for stable landings. downside is they're pretty bottom heavy and not the best for high speeds.

How many hours/miles do you run a week? Do you overpronate/supinate? Any certain injuries you're prone to (knees and bursitis, IT band, fasciitis, calves/achilles, lower back, etc.)? Do you prefer a wide toe box or narrow fit? Do you like average heel-toe-drop or do you want more weight on your heel or balls of feet? These questions will help me narrow your range of recommendations.

For now, if you want to stick to similar daily trainers with a high stack, soft cushioning, and average drop like the Gel Nimbus, try ASICS Novablasts, Brooks Glycerin (Max), and Hoka Bondi. But get back with me and I'll see if my coworkers can recommend some other shoes you should try. It is a shame for a man to run all his life without finding the shoes that suit him.

>>76481544
Thanks for the Galloway advice, to this point I've done HMs on the weekly but building up to a mara for the first time really shows where the long distance tolerance is.
I'll try an intervals approach rather than slow and long as you say, that could explain the burnout

>>76481393
That's unusual training. If the goal is to get better at running then two 10k runs would be much better,

First time postin in roon.
Just finished a 5k today. Didnt place, but beat my own best time with 28 mins.
Asking the officials, apparently the number 1 guy finished with a time of about 15 minutes. How the hell do you do that? That sounds wild, was he sprinting like mad the whole ass time?

>>76481485
I ran my first marathon (very) broadly following a 5h plan, running 3 times a week as usual, but going for at least 2h for the long runs (several half-marathon every two or three weeks), and doing more interval runs than I usually did.

I wasn't training seriously, fucked up some runs because of hangover and lack of sleep, but it was enough for me to finish just under the 5h mark without experiencing any knee pain. I know it won't cut it for a sub-4h marathon.

Take care of your knee (stretch, buy a Zamst knee pads or something similar). Focus on time rather than distance during the slow runs. Slow down so that you have just muscle pain to manage, and you should be able to finish your first marathon.

Essentially listen to >>76481544

Why do a lot of youtube runners have this ass-out lordosis'd posture? Is this the ideal running posture?

>>76481871
You get more efficient as you run more, look at the male runners who paced Faith's 4 minute mile attempt, it looks like they are doing a slightly hard jog.

>>76475930
>Shokz open run pro 2
Its a trade off of audio quality for situational awareness but for me the quality loss isn't a big deal.

>>76481945
>youtube runners

>>76481485
If a run takes that long and that much out of you, you are doing too much too soon. This is me here >>76480039 I was able to knock out a HM in the morning, stop at the grocery store, and shower all before work and I was fine the rest of the day.

>>76481871
Probably running since he was a child. Add in a lot of miles since then, great household environment (e.g. didn't have parents smoking like chimnies), proper coaching for awhile on how to build the aerobic system properly instead of just running hard all the time.

>>76481916
>Focus on time rather than distance during the slow runs.
It wasn't until I got coached for a sub-4 did I learn that it's a really good idea to do this. You can do it during long runs, but I like the confidence knowing you did 20 (or in my case, 23 which is what my coach had me do) miles. You know 100% you'll complete it if you do 23 unless something major comes along to really screw things up.

>download strava
>stalk local fgts stats

Long roon day. Little rain in the middle was pretty nice.

>>76482962
>Long troon day

>>76481541
>makes it to the olympics
>not intimidated by Kenyans/Ethiopians
>halfway through the race tells a runner to fuck off and give him space
That dude is goat in my book

>>76481871
I went out to watch my national champs. The 1500m was a slow tactical race. Looked like they were doing a casual jog. Really they were doing 2:50 per km. Different levels to this shit

Saturday means sub-threshold track session.
LETS FUCKING GO

I was meant to run today and cycle tomorrow. But I switched the order and did a big ride today. Tired legs now. Might have to do, may god forgive me for uttering theses words, zone 2 tomorrow.

>>76474020 (OP)
I'm gonna do a marathon autumn 2026 and i havent run in 9 months, how fucked am I?

>>76483114
East Africans are getting popped for PEDs every week now, gonna be domination from European and Americans from here on out. I would like to see the Japanese take over the half and marathon again too.

>>76483193
you think so?

I have a rash on my nuts bros…

>>76483284
>>>/fa/skg

Are run clubs a good way to meet girls? I am a gymbro but meeting women at the gym is pain so I took my running 2x a week. I am trying to improve my 5K time (24min) and then join a run club in hopes of meeting a qt runner girl.
Does anyone have experience with this? Can you meet girls at run clubs as a jacked gymbro?

I'm going to run all the way down to the beach park on the lake again, hopefully i see some bikini girls

so I noticed that on my garmin my VO2 max goes down when I do interval sessions and goes up when I do easy steady runs
the daily suggested workouts are always sessions that don't involve rest; like temp runs, base runs, recovery runs or long runs
does it not take into account my resting periods and just judges my VO2 on the entire session's average pace vs average heart rate?
gay ass watch

>>76483620
I just bought a garmin and it gives me a 51 vo2max, I haven't rooned or done any cardio for like 10 years and I know my vo2max is garbage. I think it just guesses somehow

NOW IS MY CHANCE

>>76483620
vo2max is always a guestimate unless it's done in a lab

>>76483620
If your heart rate stays high during the rest periods it will drop.
>>76483626
It's not accurate with little to no data.

>>76483635
even the lab test doesn't seem accurate
watch this video https://www.youtube.com/watch?v=m0LuWWjvPSY
tell me what you think of their lab results... (0:20-2:00)

>>76483639
is this bad?

>>76483635
That's not the actual VO2max even though that is what it is labeled. That number is actually similar to Jack Daniel's VDOT. So if you take your average over the last 2 months it will give you pretty accurate paces to follow for easy, marathon, threshold, etc.

>>76483645
Doesn't look too bad just from that, are you sure it's dropping from that? If you import it to another site like runalyze you can see the watch's VO2max estimate to the hundredth

>>76483655
I recently got a new watch and it shoes the daily VO2 max on a line graph and it ticks up on easy days and drops down on interval days
I've only used it for like a week but so far it's been consistent with those results

>>76483525
The girls in run clubs already have like 5 orbiters not the mention the ones outside of the club. You're better off jogging slow in a packed placed like the beach and trying to hit up women.

>>76483670
Could be a lot of different things, I wouldn't put any thought into it until you get a couple months worth of data. It's going to give you like a 10 point drop one of these probably.

>>76482933
kek based

will i get really lean when i run 20km every 2 days?
how much calories does it consume?

Entered a half marathon roon bros. It's my first.

I am pretty much always the fastest guy at my local track, I'm not even going that fast..

>>76483785
That is how you get injured. What is your current weekly mileage?
Just eat less, bro

>>76483820
Nobody fast runs on a track. It's all about the road runs, brother.

>>76483839
10 - 15 km every 2 day

Your training sucks. Sharpen up kiddo.

>>76483878
wasn't directed at this >>76483868
this is very reasonable

be more like this guy

>>76474020 (OP)


Im in need of a new daily runner. Any of you had any experience with the Brooks Ghost 16? Theres a sale opportunity and Im thinking of pulling the trigger

>>76483785
Running won't make you loose weigh by itself, i'm convinced running doesn't even burn any calories. Its the diet that will make you loose fat.
>t. Does long runs everyday and eats like shit

>>76483819
when is it? I signed up for my 1st half too. I have 28 weeks to train

Did my long run, 10 miles, longest I've ever done at once I think. Went well. Pace was a lot better than I expected, I would have been happy with anything under 9:00/mi. Probably could have gone further, but another 3 mi would have been tough probably. Started feeling a bit sore around 8 min.
Saw 1 heron, no buns. Might have seen some salmon splashing in the river, but hard to tell. Still early for that.
>>76483556
Well... right when I got started, I saw some guy paddle boarding down the river in nothing but a speedo, so that was gay as fuck... But, when I did get down to the lake, there were quite a few bikini girls on the grass. Some of them were even pretty cute (some of them were fat though). Also, at one point I was running behind two cute girls, but I had to pass them.
>>76483942
I have Brooks Ghost 16s. They're fine, though I don't think they're going to last as long as my 15s did.

>>76483960
of course it does.
i got really lean by just running and eat whatever i want, but i'm now stuck at around 15% bf and i stopped shredding fat.

Anyone have esoteric recovery tips? I'm cutting right now to lose ~1.5 lbs/week, taking lots of magnesium threonate before bed, hitting my protein and fat goals, generally feel OK. But the mileage is adding up and I'm curious if anyone has a secret trick for godlike recovery.

I run 6 days, add a gym session in 2 days a week, and take 1 day completely off as a rest day btw.

>>76484156
I just eat a bunch.

>>76483942
Ghost are fine. Not great at anything but not bad at anything either. If is your only shoe and it’s a good deal I’d say go for it. If it’s part of a rotation you could probably get something more specialized

>>76484174
based

>>76484156
If you are running a bunch you need carbs. I don't worry about fat much because you get enough from a bit of eggs, chicken thighs, etc. So I try to focus on protein and carbs. Since you are in a cut it's probably impossible to really get enough but you should make sure you have some in your system before any somewhat long runs. I like to make a drink with instant coffee, fat free milk, and bit of sugar in the morning along with a biscuit or something. That usually gives me enough fuel to get through up to like an 11 mile easy run even if I'm in a decent calorie deficit.

Nice 20km long run at a comfy pace. Bloody wet out though..

>>76483942
like other anon said they're a good recovery or a good only shoe but far too heavy for my taste

>>76484156
eat and sleep first of all but also go to the pool and just tread water for 10 minutes and then sit in the jacuzzi for 15 minutes
I've been doing this and have been feeling great the next day, even if I have pain after my run
usually I hurt, new routine has fixed me

>>76484313
this is the kind of thing i'm looking for, will try it thank you

>>76484363
hope it works for you as well as it did for me
the key is to do a lot of kicking while treading the water, you can put your hands crossed over your chest so your legs have to work harder (I only do that for like 30s-1m at a time) but yeah, 10-15 minutes of treading water and then I just soak in the jacuzzi, there is science to support this method but I think giving it a try is the best
I get ankle/knee/back pain pretty commonly and this has been a miracle cure
and it's not something you need to do for weeks to notice a difference, I noticed it first time

>>76484403
seriously man thanks i appreciate the tip. amazing that it's worked so well for you. i'll try this out asap

35km roon done, 1 more pre marathon long run to go. Wagmi

>>76485112
>35km
>1 more pre marathon long run to go
Are you forgoing your taper?

>>76485112
>troon done

>>76485112
Sydney mara?

>>76485150
Close, in NZ.
>>76485129
No, I meant after doing 1 more long run I can start to taper.

>>76485165
Good luck kiwi bro. Target time?

>>76485252
3:30, although I keep going a bit slower than that pace in training so maybe 3:40, hard to know how much a taper will help. Initially it was 3:15 but alcoholism.

I was ROONING yesterday for 15km and after like 9-10km my right shoulder starts hurting like a bitch. is it a kink? anyone know how to fix it?

>>76485344
>is it a kink?
idk did you like it?

>>76474020 (OP)
is it bad to run in wildfire smoke? my chest feels all tight & shit

>>76485416
I can't believe people ask shit like this.

>>76485359

>ran for the first time in months to try and get out of this depressive episode
>stepped in dog shit

>>76485471
Sorry you tripped on yourself.

>>76483965
Mines in 8 weeks. I'm already a long way through training though. Did 16k two weeks ago and felt great, like I could easily have done another 5k. This week did 15k and felt kinda terrible but not really for fitness reasons.

On that, does anyone use talc type stuff ( I say talc type to try to not trigger the schizos who be along trip tell me I'm basically injecting cancer in to my balls)? Rooning today and it was very sunny and I got a super sweaty taint (the rest of be was sweaty too, not just my ass), and the lining in my shorts was rubbing against my thigh/taint. By the end of the run it was pretty horrible. Normally I wear briefs because I don't really like linings, and while that helps to prevent chafing, it doesn't help with being really fucking sweaty.

Inb4 lose weight. I'm not even fat

>>76485479
hurtful and unnecessary
*punches you*

>>76481234
>do you guys listen to music when running in a race?
No. Lots of race organizers specifically ask that you do not. And anyway, it’s better to be paying your full attention to the race.

first run after over a week of not rooning, drinking and smoking, almost threw up at the end because of the heat
pretty bad result, last 5k was 22:30m

Guy I work with started rooning and literally just goes out 2 or 3 times a week and roons a 5k, basically as fast as he can, and that's it. He doesn't follow any training plans because they're "too complicated" . It's quite funny seeing all the serious rooners absolutely seething because he doesn't do any zone 2, or 80/20 or any of the complicated shit that they bore on about loudly in the office, and he's btfo'ing them all over 5k ( he doesn't do more than that because it boring).

did a run
10 x 500 30s float

>>76485663
What's his time?
Sounds like what I did for my first 6 months running before I started training my marathon. Got down to 20:30, not amazing but btfo's most normie runners, ill probably go back to that after my marathon.

>>76485763
I should have added my marathon training plan is essentially just doing a long run once a week and trying to run that longer. I don't focus on any other runs, i'll just do a 5/10k or two during the week if i feel rested enough.

> I get soreness or cramp in my lower back every time I go for a run
I play soccer and don’t get any pain during a match (stopping and starting), but after 5 or 10 minutes of a continuous run my lower back gets a bad cramp/tightness
Do I just have to keep running more to get used to it?

>>76485663
This is the optimal way to train until you get to ~18-19 minutes, then you'll stagnate and only improve by getting more miles in

I just started running recently and am now able to run about 5k without stoping every other day. How do I know when to start running every day or almost every day without messing up my progress because of less rest? Running in the morning seems to help me sleep at night so it would be nice to do as often as possible.

>>76485968
lol It's not optimal in any way

>>76474148
Let it rest for a few months and switch to a stationary (or actual) bike to take pressure off the joints and limit impact, while still keeping cardio up.
T. PTA

>>76486013
Sprinting is one of the best ways to train running, especially sprinting circuits, but you'll stagnate just like anything else if you don't eventually switch things up.

Hello /roon/ I'm a novice roonner, is there anything I can do about calf cramps? I had to stop halfway through my run today because I couldn't handle them anymore, it's never happened to me before and I have no idea what caused it.

>>76486232
whats your hydration like? Are you getting enough electrolytes? And are you warming up properly before your runs?

>visit parents who live at the beach
>resting heart rate drops 12 bpm overnight
damn the summer sucks at my stuffy city apartment

>>76486232
A lot of times that just comes from weak muscles and being a novice, you did the right thing to stop too. Forcing yourself to run with fucked up form because of cramping is an easy way to get injured at your level. Just walk it off and continue the run when it goes away.

>>76486303
that's a massive difference, am I fucking myself by living in a city center? (please say yes I can't wait to get a house in the countryside)

>>76486390
IDK, I am going to deep clean my place when I get back to see if that fixes anything. Although from what I've seen online it's mostly the ventilation, if the air just sits in your place your breathing will lower that amount of oxygen in the air which can affect your heart rate and sleep. I haven't been able to open my windows all summer because I live on the 34th floor and the heat rising makes it insanely hot, so it's just windows shut and AC on max the entire time.

Booked my holidays same time as the 5k I was training for. Guess I'm training for nothing now. Oh well.

>>76486452
why did you do that

>>76486452
it's going to be fall, there will be 5ks every weekend

>>76486464
didn't even think about it. but also don't really care about it. can do a 5k any time. I'll smash a time trial on my holidays in the blistering sun

>>76486232
Monkey never cramps.
https://youtu.be/LdGai72Tt8Y

>mfw gonna hit 1000km ran this year next week

>>76486232
Calf raises everyday, you don't have to over do it. It helps when you rest because your calves don't bother you with soreness.

>>76486594
Ok, what do you hope to gain from telling us? you want a medal?

>>76486594
>1000km
What is that like 35 miles lol

>10K in 1h15min

I ran my first 5k this weekend. Time was 32 minutes. I'd never run more than two miles. During the race, I hit my limit and had to walk a few minutes. I don't want to repeat that for my next 5k. Which is next weekend like a dumbass. What's the play here besides starting cooler out of the gate? What would /fit/ recommend. I've been walking about 15 miles a day for a couple months in preparation for learning to run. Gait and Mechanics are solid. Just need to make the jump into running.

>>76486013
On 2-3 days a week there is no better way to get faster at the 5k than doing an all out 5k on each run and then resting up. The issue is when you add more days this becomes unsustainable and slower paces are required.

>>76486775
there is literally a plan in the OP

>>76486800
wrong

>>76486775
Run more, do 30 minutes 5 or 6 days a week
>I've been walking about 15 miles a day for a couple months in preparation for learning to run.
................wat? you should have just been running
>Gait and Mechanics are solid. Just need to make the jump into running.
I do not understand this. You won't know if your running form is good from walking, you will only know from running and you find out if it starts to hurt or not

>>76485344
>I was TROONING yesterday. is it a kink? anyone know how to fix it?

>>76486757
First 10k? Nice one, bro.

>>76485535
>Trooning today and it was very sunny and I got a super sweaty taint

>>76485592
>first run after over a week of not trooning, almost threw up at the end

>>76485663
>Guy I work with started trooning and literally just goes out 2 or 3 times a week and troons basically as fast as he can, and that's it. He doesn't follow any training plans because they're "too complicated" . It's quite funny seeing all the serious trooners absolutely seething because he doesn't do any of the complicated shit and he's btfo'ing them all over

>>76486232
>Hello /troon/ I'm a novice troonner, is there anything I can do about cramps? I had to stop halfway through today because I couldn't handle them anymore, it's never happened to me before and I have no idea what caused it.

>>76486836
Thanks, bro. First 10K, yeah.
I guess my form/gait needs some work, because I felt like my knees were going to explode.

Tell me about /troon/ anon
Why is obsessed?

>>76486819
>................wat? you should have just been running
I was relatively sedentary. I had smoked two packs of cigarettes a day for a decade. I needed to lay some foundation.
>>76486819
>I do not understand this. You won't know if your running form is good from walking, you will only know from running and you find out if it starts to hurt or not
I've had it analyzed in a running gait. I'm as surprised as anyone. It's bang on. I' havent actually run in the prior 20 years, and even then it was a slow mile.

>>76486817
>there is literally a plan in the OP
I wasn't sure if any /fit/izens had the time or advice to spare.

>>76486886
>Tell me about /run/ anon

>>76486800
This is absurd. You guys are genuinely retarded and deserve to be slow for life. I've never read so much ignorant shit in one thread. Constant stream of retarded questions by people who don't have a clue and retarded answers from people who pretend to have a clue.

If only there was a way for someone to back up their opinions.

another retarded question:
will I injure myself if I keep running 10 miles a week in my non-running shoes

no

Haven't ran in years 25:15 5km

5.9km in 30minutes I just ran, I think I could have ran faster but I didnt wanna push myself too hard.

>>76486987
God I hope so.

>>76486817
>>76486916
Give a better training plan for someone running 2 days a week, I will wait. Good luck matching the load of what is effectively 2 VO2max sessions.

>>76487157
2 10ks

>>76487172
All out possibly, though recovery will be very hard, 2 all out 5ks is already pushing it

Slow - lol no

What do you guys consider a "good" amount of elevation in your runs? The world wide web seems to suggest 100/ft per mile is considered hilly.

>>76487197
4 5ks

>>76487157
Having runs that go much longer than 5k will greatly improve endurance. Having runs that go much faster than typical pace with rest in between will greatly improve speed. Adding these instead of just running the same 5k over and over will provide much better results.

stop advocating what is essentially an egolift
>b-b-but he is le btfoing actual runners!
he is also btfoing his legs, but the original poster won't admit it
you are not an athlete, you are a normal guy
a normal guy needs to double on his slow jogs and do less high intensity runs
chasing immediate speed progress is how you burn out and fuck up your shit forever

>fuck up your shit forever
this has never happened to anyone ever

>>76487253
>2 runs
>adding these

>>76487521
I'm planning to do 3 runs per week but from now on have a bit of a plan behind it. How does this routine sound?

Sun: Long run (10k +)
Tue: Recovery / Zone 2 Run
Thu: Speed / "Skill" Run (basically whatever Garmin recommends, intervals and such)

Does this make sense or should I change something?

>>76486886
I heard they're not a natural 5Ker, they were born a couch

>>76487655
With 3 runs per week you don't need a recovery run when you are resting for 4 days. Replace it with a threshold run

what a stupid fuck >>76487581

Well, I've finally gotten to the starting line. I wonder how far I can get in a couple weeks before having to put off running until next spring and go back to barely being able to do 2km

>>76488168
Which nation is this? Is it 5k finishers or the whole country (estimated)?

>>76488182
Me no like read, but I think they're using this as the source https://www.bigdatarunning.com/age-group-winners/

>>76488168
>0-20
>0
Nigga what

Real talk /roon/, when the fuck will i get nipple callouses. I'm just getting into running. Is there a way to speed this part of the process up?

>>76488212
>Real talk /troon/, when the fuck will i get nipple callouses.

>>76488212
>bleeding nipples
>sharp lower back pain
>frequent knee pains
i don't miss playing soccer as a kid

Fucking FINALLY getting back up to big boy miles after a dogshit June and July. 18 miles today at nearly 3 hours 20 minutes. Had decent progression back in the spring and then suddenly after a 50 mile week at the end of May all my runs across the board just collapsed. No explicit injuries, but I'd plan to set out and run 16 or so miles and would have to tap out at 3 cause I could barely raise my legs. Hoping I can fight through the rest of this and still make a 3:40 marathon at the end of October.

Recovery run. A bit faster than I should have, but felt fine. Glad I did my long run yesterday, it was 10F hotter today...
Almost got in a race with some other guy, but decided against it since this was supposed to be an easy one.
Saw 1 rabbit. Also, some chick walking her dog smiled at me. Made the whole miserable year worth living through.

is it normal in your first few weeks to get filtered by shin and ankle pain before you get exhausted? feel like i can run more but my shins start screaming at me to stop

>>76488877
Yeh you need to be careful and don't over do it. It's frustrating as fuck but less frustrating than being forced to take months off with injury.

>>76484224
Mirin that pace for a long run.

>>76487235
>100/ft per mile is considered hilly.
That's warm-up here. I have to go out of my way to a gravel trail or the treadmill to avoid hills.

>>76488889
>injury
stop memeing

>>76488889
figured as much o well

>>76477384
i work in aviation as what is believed to be one of the most stresful jobs. i don't agree with that opinion myself. i have mostly been lifting and just started trooning. im currently at 60km/week.

>>76488549
Do you ever take breaks or down weeks? Can't just be smashing the training non stop. Gotta let the body recover that's where the gains come from.

>>76489429

Not if you do NSA

>page 10
wtf bros, migrate
>>76489671
>>76489671
>>76489671