Thread 76489671

>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 (embed)
https://i.imgur.com/qNJIy.png (embed)

>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: >>76474020

Too skinny fat and flat.

>>76489686
>sub 15 5k
speed trumps all physical attributes

If you don't have a bulge like this, can you really consider yourself a runner?

Where are my NSA chads at?

always rooning in the woods. There is a lake nearby and I always run the same distance. Its steep uphill at the beginning and I have to cross a street once so my time can vary a lot also because its very crowded in summer so I was going on a track yesterday because I was actually curious how far I can go if I dont have to run up or have to dodge dog owners and cars and my god track running is so fucking boring. Always running in a circle like a lunatic not having nature around you. I dont know how you can do that shit if you arent compatitive

>>76489671 (OP)
Been lifting for 6 years now and got solid lifts and mass. Two days ago I did 10KM in 1hr, which felt great. How many times a week can I do this?

I don't want crazy rooning PRs. I just want to get the healthiest cardiovascular system possible. What do I do?

>>76489789
>I dont know how you can do that shit if you arent compatitive
You are mentally weak.

With the HalHigdon Training plans can I just do my full body gym workouts on the cross-training days? For me it's honestly the only way to balance running and lifting, else I would overload my schedule.

>>76489671 (OP)
Can you maintain running fitness on just 2 runs a week? Like if I do a 12 week program leading up to a race, finish it and then go back to focus on gym with 2 runs a week in between, will I have to completely start over for the next 12 week program + race?
There are exactly 2 half marathons a year in my city, so I would like to run them using some 12 week program but all the other time of the year is basically off-season for me.
Sry for the complicated question.

>>76489929
Running fitness is like flexibility - it fades slow. Each plateau you attain becomes easily re-attainable. I remember the first time I broke sub 20 5k thinking it was the hardest thing I'd ever done/could ever do. Now I hit sub 40 10k training runs every week even coming off a break.
tl;dr yes

>>76489671 (OP)
Hello is this the /troon/ general?

ywp2ht>>76489791
dunno just do a 5km run, maybe going balls to the wall for like 500m in the end if you feel like it. Then run the 10k again next week after some rest. Don't do too much extra too fast because your tendons and bones need to get used to the higher impact. For the 10k I would actually recommend not immediately trying to go much faster than you were going next time you do that. It's easier to get tired halfway into a run like that and fuck some shit up, especially as a beginner.

I think cardio benefit will come automatically with running.

>>76489671 (OP)
tumma

I have glycerin max, evo sl, and nb balos. Will vomero plus or magmax nitro add anything in the rotation that I don't have ?

>>76489671 (OP)
>/troon/ running general

>>76489789
>always trooning in the woods

>>76489791
>I don't want crazy trooning PRs

I just run slow and smash the circuits in the gym. This is my secret. I run 16 for 5k.

>>76490047
No, you already have a couple high cushion shoes and the evo SLs are pretty cushioned for me as well.

This was painful
Hot as fuck, dehydrated, on a calorie deficit and very low carb, legs fucked from last two weeks of runs
How to boost recovery? I really struggle to get mileage in- even 20 miles per week means running on completely destroyed legs every single run.

>>76490632
>How to boost recovery?
eat
sleep
fuck

>>76490632
Yoga

>>76489733

Fuck off jew

>>76490632
eat carbs you fucking retard

Today I managed to run 3.2 miles with no warmup walk in 28:30 in 93 degree heat.
I'm feeling pretty tired, but I feel proud of myself for toughing it out

>>76491149
>no warmup walk
Congrats, you discovered this was a waste of time you could have spent running, lifting, or fucking

>>76489771
we out here, we run subt intervals, we stay winnin

Monday roon. One push mile in the middle.
>INB4 “Monday Troon”

>>76491312
>Monday troon

>humidity picking up again
over this shit

>>76491149
3.2 miles is the warm-up, anon.

>>76491174
or maybe he could have done 2 miles faster than 28 minutes if he warmed up eh

>>76489671 (OP)
I want some milestones. Can someone please give me sprint distances for
>pro
>fit
>beg
>pre-beg

>>76491450
don't be a douchebag, man

>>76491149
was gonna do the same but got up too late now it's 107 again

>>76491461
he said he ran 3.2 miles

>>76489789
My first 8 mile was on a track. Got called a serial killer.

>>76491149
good job, anon. idk why so many people are being obnoxious, dismissive faggots today.

>>76491598
he would have been able to understand that if he didn't waste energy warming up

>>76489671 (OP)
>>76489686
>>76489692
Okay I’m gonna need her to run a sub-15 minute 5k and then sit her sweaty pussy and asshole directly on my face

>>76491641
You can do better than her

>>76491450
Desu I know its not much for experienced runners, but its a milestone for me that I'm now capable of running a 5k on a whim.

>>76491987

proud of you bro

How long does Norwegian Singles take to see results. Should I wait until after my fall races to start it?

Do you know what I'm going to do tomorrow lads? I'm going to go for a bloody run that's what.

What are the units used in this thread? Are you amerifats using miles or are you eurokings using kilometers?

>>76492168
Amerilards like ourselves use the superior units because metric is for peasants.

>>76492168
z2

>>76492145
Usually 6-8 weeks
Less if you haven't been running much lately

>>76492193
this
but there are only two zones

>>76492338
Warm up zone
Cool down zone

the heat wave is back

>>76489671 (OP)

Does rooming help with ed? Did any of you fix your ed with rooming?

>>76492361
Running will train your body to efficiently pump oxygen rich blood to your lower body. So it can’t hurt

>>76492361
>Does trooning help with ed? Did any of you fix your ed with trooning?

>>76492356
for the rest of the month brother

>>76492405
Actually here it's just until Wednesday, then it drops to the fucking 60Fs again

>>76492405
Did a 16km long slow z2 run today. I felt great so I ended up doing some intervals at the end. Now my legs are sore as fuck. Did I needlessly fuck up my recovery? Should I have kept the slow day slow?

Any other heatmaxxing sunchads love running this time of year? Its such an addicting rush. I haven't seen a single other runner for 2 months. People turn their head and stare constantly

Had the best run day bros.
Real cruisy 25k run as I deload before a race in two weeks. Finish run. GF picks me drops me back at my car and I follow her back to hers.
She's prepared a meal for me. Lots of meat and bread (she's from Yugoslavia so that tracks). Delicious post run recovery meal while I gobble down food and two gatorades while she just sits there asking about the run.

Finish meal and she takes me to the shower. She washes me entirely then asks me to fuck her and then let's me nut in her mouth.

Spend the rest of the evening getting a shoulder massage on the couch watching terrible TV and eating dates.


Fuck bros, sometimes a day of winning makes life worth while.

Sorry for blog posting but this is better than a PB. This is going to have to be my recovery procedure for all long runs.

looking into buying my first carbon shoes
im doing half marathon soon and then marathon
was thinking alphaflys - should I or should I not?

>>76492470
Yeah for some reason running in the heat feels good to me. Even though it's also humid as fuck here. I'll be just absolutely drenched in sweat running down the road when everyone else is staying indoors in AC lol.

>>76492549
What watch do you have?

>>76492561
awu2

any cheaper alternarive to alphafly?

>>76492470
it's fine for a few days, when you are running 7 days a week it sucks

might have to find a new hill

>>76492549
it's pretty crazy that Nike air are still a beneficial thing in running shoes consider how old the technology is

>>76492595
yeah I can shave like 4-5 minutes on my half marathon just by changing shoes, which I think is fuckin crazy

>>76492582
what do the stars mean?

>>76492552
Yeah its definitely a big ego boost. I like when fat people look at me from their cars and I think to myself, If you tried as hard as you possibly could and copied what I've done today - you would collapse from heat exhaustion and just fucking die on the asphalt. Its like I have access to an exclusive club these people could never dream of experiencing

>>76492614
That he‘s not hard enough to actually do anything about it

>>76492619
if fat people can do what you do, you're not doing anything impressive

>>76492549
>>76492602
Alphaflys are liked by a lot of people along with the Saucony Endorphin Elite 2s and Adios Pro 4, the Asics and Puma racing shoes I've heard are more tailored to really fast runners, like 2:30 or quicker marathon. The Saucony and Adidas are supposed to be softer if you care about that.

>>76492623
This is different than doing 20 pullups or whatever. Its so much cooler because they would genuinely lose their life if they tried. There's no shade anywhere. The ground is 180 degrees. Any water you take becomes unpleasantly hot to drink. Its so badass. They would probably lose consciousness around 30 min in.

>>76492710
cool

>>76492582
>normies wake up midnight shifters all the time
....

>someone wakes them up
RRRRREEEEEEEEEEEE!!!!!!! THIS IS NOT OKAY!!!!

Fuck normies. I WILL continue my incel runs. I WILL continue my incel bike rides.
I WILL continue my incel walk. I WILL wake up the neighborhood with your dog barking at me. I WILL video your dog attacking me and me spraying it. You WILL enjoy your dog being taken and you WILL enjoy paying my medical bill and other expenses.

>>76489671 (OP)
Did hills today and planning to try a fartlek for my next sesh

>>76490922
trying to lose weight. part of the reason i am so banged up after every run is that im 190cm and 90kg / 6'3" and 200lbs

>>76492744
I'll lick a fart out of your ass

I want to run a marathon a year from now in July. I was going to try out Hansons Beginner plan (https://hansons-running.com/content/training-plans) for the next 18 weeks so I can get the mileage up (from only doing 3 runs a week now) and once I'm done with the plan, maintain mileage until about 20 weeks from the marathon and then do the advanced plan.

Is this a good idea or should I get my mileage up by running 2-6 miles everyday until I get to 30-50 miles a week and then train? I also want to throw in some strength training between now and the marathon since I have Achilles issues. Not sure if I should fully commit to the beginner plan if I don't have a race coming up. Any advice is appreciated

I'm approaching the peak of my marathon training and I feel like treating myself to a more specific long run shoe. Right now my main one is the Evo SL, which is a lovely shoe in general, but perhaps a little too lively for long easy runs. I've never heard anything bad said of the Asics Superblast, so I'm tempted, but the fact that it's never on discount is putting me off. Thoughts, advice, concerns?

>>76492818
Pick some shorter races to train for between now and the start of your marathon block. Having some more pressing deadlines will keep you focused and succeeding in some smaller races should build your confidence for the marathon training. Practising your race day routines will also be useful for controlling your nerves as much as anything. Imagine the difference in doing everything on the night before your marathon for the first time versus the fifth or sixth time. You'll feel a lot better with a few races under your belt. Even Parkruns will help, if you treat them as a goal race. If you want free training plans for each race, tailored to your level, I recommend Runcoach. Don't even look at their paid coaching; just use the free plan generator.

>>76492779
least homosexual roon poster

Is this only for long distance or do people sprint/middle distances here too?

>>76493018
>least homosexual troon poster

>>76492818
>Hanson
Enjoy your injuries from your "accumulative fatigue."

>>76493037
What do you consider middle distance? I don’t think we have any real sprinters

>>76493037
This is for fatties learning how to walk

>>76492991
thank you anon, will find a half marathon and train for it

>>76493166
what do you recommend? I read Hansons book and apparently the easy runs help with recovery but part of me feels like it's bs

Damn it was hot
This remix was the first track that played when I started running, which I hoped was a good sign: https://youtu.be/fwela7tv3IA
But alas, it was too fucking hot and it did not go well. Didn't even hit my pace target. Maybe I didn't get enough water today, or sleep last night, or carbs, or whatever... I even got side stitches toward the end, haven't had that in ages. It was almost 20F hotter than when I did the 10mi on Saturday.
Saw 1 bun, briefly. Also saw a woman jogging in what I can only describe as a pushup sports bra... Lots of cleavage, and those suckers were nearly bouncing out, wtf.

I don't feel like going on my long run tomorrow, but it's only 4 weeks until a race so I really need to do it.
Maybe I'll download an audiobook to help the time pass.

Got DOMs. Should I run anyway?

>>76468677
>which is better for fatties
Triathlon

>Knee soreness while descending
What do?

>>76492569
Endorphin pros?

Is this the starting strength of running?

The workouts and easy run paces prescribed in this book would cook any runner who doesn't know what they are doing (AKA 95% of hobbyjoggers)

What do you do in this situation?
What does it mean in that split second?

new running meme just dropped

>>76494160
say hi, carry on

>>76489809
you are be mentally insane

>>76494139
they'll know what they're doing after reading it

>>76494160
nothing you can do, the process is practically automatic

>>76494160
nothing you can do, the process is practically automatic

>>76494139
This not a book for someone running 25 min 5k.
Although they would learn a lot of useful stuff for when they get fitter.

>>76494005
strengthen quads

>>76494166
goodr really is goodr tho

>>76494166
those oakleys are the only frames that come in xs and fit my small face though. Cant find anything else that fits

>>76490632
>How to boost recovery?
swim nigger

>>76490632
as well as swimming, nigger, i found that i was trooning too fast and in threshold zone above for extended periods of time meaning i would be sore as fuck for days and recovery would be slow. once I slowed down the pain stopped and the recovery was significantly reduced. what does you electronic trooning device tell you?

>>76491987
good work mole

>>76494139
No, that would be this one.
Having said that, I've read through most of it (gf has a copy) and it doesn't really tell you anything you can't find online pretty easily. It relies on pretty outdated data.

t/roon/ bros why do my legs get tired before I run out of energy? Is my form shit?

>>76492356
I hate running in the morning after waking up dehydrated af

>>76492470
>bro heatstroke is so cool bro, I want to permanently fuck my body up bro

>>76494160
If I meet someone where I’m running, they’ll probably try to rob me

>>76493357
>what do you recommend
If you think you can handle it and know yourself well enough to not cross into the boundary of overtraining, go for it. You may find that it's the best method for you like it has many others. It gives a really good mental edge because of that "accumulated fatigue." That's true with it's 16 miler, as they don't require you go past that since you'll be so worn out and learning to run on dead legs.

As for me: no. I'm not that adept in knowing where I'm at and I don't want to be anywhere near that overtraining boundary because I know I'll cross it and drown. That's not to mention how injury prone I am. I don't agree that being at the borderline is a good thing.

>>76494189
>you are be mentally insane
Yes, I am. How could you tell?

8sky>>76494166
me on the bottom right.

I don't need anything aerodynamic (neither do cyclist fatties IMO). Of course I do wear my sunglasses when needed but they aren't specific to running. Quite large too but they don't cause discomfort.

>>76494166
As someone with prescription glasses, my adidas sport frames with transition lens are a game changer

>>76494166
I wish I was the bottom right. My glasses afford me no extra speed.

>>76494166
I don't see the need to wear glasses

>>76489671 (OP)
whats the typical kit that you all usually run it? Do you use any specialized running gear like running socks or use things like hydration belts?

>>76494993
I run everyday so I cycle through a ton of different shorts and socks, shirt doesn't really matter because I usually run shirtless and just have a shirt with me to wipe my sweat or wear to go in a grocery store or something. I have running socks but I don't seek them out unless it's crazy hot and humid. My key pieces of kit are a couple running hats I got, they help deal with the sweat running into my eyes so much.
Oh and for shorts I've bought a bunch of lululemon pace breaker shorts that I've gotten on sale over the years, lots of pockets which are nice. For cheap stuff Adidas own the run shirts and shorts are really nice and always on sale.

>>76494993
I don’t run in cotton if it’s very hot. I like merino wool for tops and socks. If it’s a short run, then cotton is OK. You’re not going to get chafed.

>>76494333
goodr are cheaper quality than your average pair of gas station sunglasses. The only reason they're popular is because they pay influencers and spam reddit.

Any of you have tried glycerin max and vomero plus? I want to know how different/ alike they are.

>>76495262
I haven't liked Nike foams at all, haven't worn brooks for awhile so I don't know about them. For max cushion I've heard good things about the Puma MagMax though.

Is it feasible to run a 10km daily?

I'm currently doing 60km a week, 6k daily, with 2 longer days of 12k and 18k. I would love to build this up to 10k daily, with 2 longer days of 20k and 30k.

>>76495196
Eh, they are cheap, polarized, light, and the couple pair I’ve had have been at least not uncomfortable. I have a nice pair of sunglasses I wear when not running, but I wouldn’t want to use them while running out of fear they’d get damaged.

>>76495289
Yeah I usually run that almost every day (shortest day is usually 5miles/8km but that is maybe once a week). Today the heat and humidity is back so I only did 5miles/8km and then later tonight I'm going to do another run of the same distance.

>>76495340
my runalyze for the last 7 days

About to start week 5, feeling the progress each week is so satisfying.

>>76492569
Vaporfly 3 was heavily discounted when VF4 came out. Might also be some discounts on Asics Metaspeed Paris models, now that the Tokyo is out. The Alphafly is kind of its own beast though, even amongst supershoes, so these shoes will provide a different sensation.

>>76494005
Actively increase cadence while minimising propulsive force. The sooner you re-establish foot contact, the less you 'fall' between each foot strike.
Also, work on the quads as the other anon said. Use a band that lets you do 8-15 reps (ideally; if you have to go further to approach failure, do; a relatively light band should do) of knee extensions. Do three sets on both sides, starting with the weaker/more painful side and doing the same number of reps each set on the stronger side. My experience with the knee extension machine has been poor, so I advise against it.

>>76494551
It's normal, especially if you have a cardio base from some other sport or your occupation. Be patient and yeah, consider some including some drills and strength training in your routine.

>>76494993
>Shoes
Running shoes, too much detail to mention here. Race shoes demand lightweight socks, otherwise idc
>Shorts
As light as possible, unless it's <5 °C
>Top
Easy run: whatever
Hard run and/or >20 °C: nice airy vest
>Other
Watch and chest HRM
On runs > 90 min: hydration belt with 500 ml soft flask and nutrition

Just bought a pair of shoes to roon in and going to start my first day of c25k after posting this. Do you guys use an app to give you alarms for when to run and when to walk?
I've done c25k before, but it's been a decade since then. I'm excited to run again!

>>76495373
You can just skip to week 9. Or better yet, just run the 5k and be done.

>>76495379
>Just bought a pair of shoes to troon in and going to start my first day of c25k after posting this.
>I'm excited to walk again!

>>76495196
not even remotely true lmao, did a pair of sunglasses fuck your wife or something?

>>76495414
If i can run 5km in 30min first try then yeah I'll probably skip week 9

>>76495375
Asics are stingy as fuck, small sales if anything.

fuck me running hills is hard. I should have done normal hills not this mountain shit 20%. some parts were up steps. then it's too steep to run down properly.
I have another park near me with normal hills. next time.

>>76495452
Run a 5k today and post your time.

>>76495477
I'll literally die

>wanna run this week
>random chest infection + cough out of nowhere
>still managed to run through it but now its worse
Feel like killing myself bros

>>76495492
You literally won't

>>76495504
dont run when you're sick retard

https://www.youtube.com/watch?v=-_FKLbu5QpM

don't forget your strength work men

Just did my first run in saucony rides after 1 year on/off running in peregrines. I should have bought the foam trampolines from the start

>>76489771
what times/distances/paces are your subT workout days?
I'm pretty novice status here, today I will be doing 5x1200m @ 4:54-5:04 pace
it feels very easy every time but apparently that's my subT pace

>>76495694
It should feel like a 5/10 effort for the first rep progressing up to a 7/10 on the last

>>76492475
that's awesome bro, glad to hear, really nice to have a girl who is interested in your hobbies and gets turned on by seeing you do what you love
I am in the same boat

>>76492991
>Thoughts, advice, concerns?
I have the novablast 5 and love them, very comfortable
longest runs I do are low 20km but for that they are perfect

>>76494160
you smile and wave next time and maybe it will keep happening and then one time you will be in a setting like a coffee shop and you will see her and you will both recognize eachother and you can easily have a conversation because of all the times you've smiled and waved and said "hi" as you pass by
the smile part is important

>>76495373
This is so fucking gay and lame.

>>76495759
Agreed but I guess it motivates some people

>>76495763
I feel bad now, if it motivates you, fine ok.. But damn man.. Can it be something with some testosterone? Some masculine energy? Someone needs to make one with Violence Jack or something.

>>76495769
Yeah but I love cunny

>>76495778
Stop.

>>76495769
A lot of men these days are soft. Being motivated to run by an anime girl whose dialogue was written by a man is cringe yeah but at least it's getting these guys to get into shape and maybe that'll get them to be a bit manlier

>>76489671 (OP)
https://www.youtube.com/watch?v=Tjju0OsShmI&t=255s&pp=ygUOZ29hdGlzIHJ1bm5pbmc%3D

Reminder that running literally causes stress and heart attacks

>>76495803
views are looking a bit low lately, starting a new advertisement campaign?

>>76495803
life literally causes stress

couch to 5k
day 1 - 5k

>>76495763
>get motivated by a chink cartoon telling you to walk
>people

>>76495847
knower

>>76495744
Hmm I've already run through pairs of the NB2 and NB3 as my long run shoes in marathon blocks. I got 680 km out of the NB3 before the 'trampoline' section of the forefoot started causing pain, which was a little disappointing for a daily shoe. NB5 might be ok if I found it on discount, but I'm captivated by the hype around the Superblast. I wonder if it really is all that.

>>76495634
I see them on sale in a nice colour. Think I'll grab a pair.
I have the Saucony Triumphs which are great but they look like clown shoes in bright blue.

>>76495970
I had the NB4 and just bought the SB2, it's firm as fuck out of the box. Seems to breaking in quickly though, I've only done 4 runs and 28 miles but each run feels better than the last. I definitely see why people like them though, I did a long run in them and my faster miles it felt like I wasn't doing much work, like I could I could just turn my brain off and the shoes would keep me at the faster pace. I've been cycling them in to get me used to them too.

>>76495970
The thing I loved about the Superblast 1 (I haven’t tried version 2) was the ridiculous durability. I got close to 800 miles out of my pair before I finally wore through the outsole. That puts their price tag in a different light. I rarely get more than 400 miles out of a pair before they’re dead.

NOWHERE IS SELLING THE PUMA FAST-R NITRO ELITE 3
LOCAL CHUDS AT MY PARKRUN ARE LITERALLY GETTING A 10 SECOND HEADSTART ON ME BY RUNNING IN THESE CHEATER SHOES AND THERE IS NOTHING I CAN DO

REEEEEEEEEEEEEEEEEE

>>76496054
>PARKRUN
You could suck their dick to slow them down

>>76496054
>can't beat the plate cheaters so I'll join em
weird to bitch about them up until the second you join them though

will this drink mix get the job done for me?
https://finishlinehorse.com/product/apple-a-day/

Another 10k, slowly recovering pace after the break

>>76489671 (OP)
What does the morse code on her shirt say?

>>76496174
BLACKED, source: grok

>>76496080
Stop stealing other people's gimmicks, faggot

82 degrees today
hottest it's been in a while
subthreshold session was hard as fuck
idk how you burgers in the south do it

>>76496373
dust the sand out ya cunt

>>76496395
I'm not complaining, just realizing how much more difficult it makes it, I've had pretty optimal weather almost all summer and first minor heat wave and I can barely perform
just giving props to those who are stuck with high temps all summer long

>>76494763
you run on track you fucking sicko

>>76494166
I know two bottom-right guys. Unassuming STEM types who randomly drop gigachad sub-30 10k races and 2:20 maras.

>>76495472
Great job, anon! You should do hills every once in awhile. I keep mine as a hard workout, which is the same elevation gain and almost distance as you. I won't say if it's given me great running gains, but the mental aspect of climbing the steep parts have been helpful.

https://www.youtube.com/watch?v=_JGJYf9MqN0
it's so over for run tiktokers

>>76496514
tldr?

>>76496570
>yt
>tt
you can do better

>>76495802
>Being motivated to run by an anime girl
Yes. Linna Yamazaki: Bubblegum Crisis Tokyo 2040. My first waifu. I still run to this song.

https://www.youtube.com/watch?v=lRUPGdTWnFc&t=960s

>>76496433
Problem?

>>76496570
Didn't watch, but the answer is build distance slowly, make most runs easy.

>>76495803
Go back to Israel.

what's the weirdest shit you've seen on a roon?

i don't think i'm gonna do night roons anymore

>>76496653
>what's the weirdest shit you've seen on a troon?
>i don't think i'm gonna do night troons anymore

>>76495803
>muh running conspiracy and media!
>muh raw meat diet and supplement stack!
>muh cardio ruinz gainz
>"I founded the raw meat & also the anti-vegan movement in 2016"
Nah, redflags everywhere. People are going to be dumb enough to believe this shit anyway. It's always repackaged and rebranded. Anyone who falls for it deserves it.

>>76496653
>night roons
What did you see? I never see anything except deer and the occasional opossum and racoon. They're comfy though if it wasn't for cops thinking I"m suspicious for doing my incel run.

>>76496679
>>76496664
>>76496653
in order
>1. a ufo
>2. a naked white meth head getting beat up by a naked obese black woman
>3. a man sobbing holding a dead rat
there are others i don't feel like typing up, but night roons are outer limits territory and you push your luck with every step

>>76496653
Was on my usual trail, which kind of follows a river that winds back and forth. Came up to a curve where some bushes obscured the other side. As soon as I went around the curve, I saw some chick squatting to the side with her shorts pulled all the way down. I guess she was pissing. She like... barely even tried to hide herself. Could have went behind one of the bushes or a tree.

>>76496705
>ufo
Only believable one. So what did it look like? Was it a meteor making a weird sound going in one direction, suddenly stopping (including the sound), then zooming in the opposite direction making some kind of jet sound?

YES, I KNOW I FUCKING SAW AND HEARD AND MY GEODON DOSE IS HIGH ENOUGH TO THE POINT I HEAR YOU TRYING TO JAM MY HEARING WITH CRICKET SOUNDS, ASSHOLES!

>a naked white meth head getting beat up by a naked obese black woman
Black women don't hang around white meth heads.

>a man sobbing holding a dead rat
That was a dream, anon. The only ones that do that are doing it in the comfort of their temperature controlled homes.

can you stop with the leddit replies and just keep it to yourself in the future

Day roons are for normalfags.
Sunrise/sunset roons are for anons with pure souls — those seeking the absolute and spiritual healing.
Night roons are for terminal anons, who want to have an episode of X-Files based off their grisly, horrific death.

>>76496737
The Holocaust was a complete fabrication, codified and masterminded by Sefton Delmer.

>>76496737
Uh oh, we have a glowie trying to cover things up.

>>76496640
and do lots of walking in the beginning

>>76496653
I saw two cops getting out of their cruisers with m4's about to raid a house, was surprised cause usually raids are way bigger than that, made me think they're doing some extra-curricular activity
I just said "nice gun!" and kept running lol

>>76496755
noon runs are not for normalfags
a. it's the hottest time of the day
b. most people are working jobs

Should I take the tri-pill? Any advice? The bike cost and maintenance seems annoying but at this point what the fuck else am I gonna do with money and time.

>>76496782
>what the fuck else am I gonna do with money and time

I had to reset my running odometer to overcome my debilitating shin splints. i'm getting so bored only running 8 minutes at a time.

>>76496782
bikes don't cost that much to maintain.
membership at an aquatics center is much more expensive.

>>76496812
>shin splints
Sit like a Nip, good stretch for the tibialis anterior and helps prevent shin splints.

>>76496842
there are several conditions that have the same symptomatic discomfort as "shin splints"
i'm 90% sure that mine were caused by connective tissue separating from the bone.

Who else cannot run in hot conditions?

My HR would spike, body is bad at cooling down even with all the sweating.

>>76496794
That’s where the money comes from, and she also is thinking about trying triathlons.
>>76496812
Any suggestions on bike research? For the pool, I’m not sure how good/crowded (currently being renovated) it is but I can get a year pass to my community center indoor pool a mile away for like $80 bucks a year.

>>76496850
i did heat training for several months by running in full sweats in close distance to my home, and then taking cold showers or sitting under a running hose to cool off.
now i can run in the heat, but i have to pack a lot of extra water or die of dehydration.
life is full of tradeoffs

>>76496850
I love running in the heat, even though I live in a humid fucking swamp. Dunno why but it just feels good, like I *really* exerted myself.

>>76496851
>Any suggestions on bike research
I bought the best value under market price i could find on fb marketplace b/c i was broke as fuck when i got into tris. i don't get first place, but i usually get top 20 overall. you can worry about proper training for a year or two before you need to worry about proper gear.

>>76496705
>night troons are outer limits territory and you push your luck with every step

>>76496755
>Day troons Sunrise/sunset troons Night troons are for terminal anons, who want to have horrific death.

>>76496851
>$80 bucks

>>76496851
the only tip you need is to go to an actual cycling shop and get the correct frame size sorted then either buy their used consignments or head to fbm/cl. milaint either cost you half the cost of the bike every 2 years or next to nothing depending on how much you give a shit about replacing shit that isn't even at half of its service life

>>76496851
my community pool pass is $46 a month for the year
if I was to do month to month it would be $70

Swimming in the ocean is free

>>76496782
What distance? You could always rent a bike.

>cost
If you plan on going past olympic and want to further use it in the future outside of tri's (e.g. crosstraining), then it'll be worth the investment. If not: either rent or a non box-store cheap bike. If you were doing a half, better quality bikes help when you are in the saddle for hours. It's 56miles of being in aero position just peddling away at a 80-90 cadence. Poor bikes like Walmart bikes may be the difference between going over the 4.5hr limit and completing it in 4hrs on a cheap $500 hybrid bike.

Cycling is going to be your longest event. You have to get everything down if you are going past the Olympic distance. If you got a power meter: it's the best measure to use. If not, HR suffices. Cycling and running workouts are interchangable.

>repair
Just comes with the territory. It's not much of an issue if you got a shop nearby. But you still will want to learn how to do the basics like changing the tire/tube (good luck getting the bead off the rim if you are inexperienced: have the shop owner show you how to do it) and cleaning the drive train.

Swimming? Get used to staring down at that long black line. Make sure the pool is 25m or yds. Learn to flipkick when turning around. Get used to technical skills. Drills, drills, and more drills. Don't worry about saying doing 20min straight often. Focus more on drills and intervals. Trust me, doing lots of intervas and drills will give you alot of swimming fitness. Swimming is very technical. The good part is that doing drills breaks up the monotony and makes it more fun!

Also, almost all triathlons happen in open water. Do a few 20min freestyle only (no drills) in a wetsuit in open water to get used to it. Learn to sight often enough so you are not off course.

Hope I didn't scare you off. If you are just doing sprint or olympic, you can get away with a lot, even cheap bikes. It's when you get to the half distance when everything changes.

>>76497268
I have a pool in my backyard and live 5 mins from the ocean in an area that is quite swimmable
I still pay for the pool pass, it's better

oh good, the temperature has finally dipped below 90F...

>he needs to run in z2 below 90F
Ngmi. 90f+ z5 chads will always win.

Sure thing big dick

>out running on a trail
>doing a decent pace
>get passed by some guy
>"damn that guy is really fast"
>thirty seconds later
>guy suddenly starts walking
Go find a fucking track you interval fags

>>76497411
Gallowayfags winning yet again.

>>76497411
Stay mad you lil bitch. I'll pass you again in a minute.

>>76497423
And then I'll pass you in two

>>76497429
And I'll do it again for the third.

>>76497432
Kid... this isn't the first interval pain in the ass I've had to deal with. I've never been passed by one more than twice. You dumb fucks burn out so quickly

I like both intervals and steady runs

>2025
>not making all your roons run/walk/run intervals
Enjoy your injuries, faggots.

>>76497436
if you don't train running fast, you'll never run fast

>>76489789
agreed. I live in a very hilly area, and sometimes get super tired of the varying mile times from gaining and losing the same 400 ft of elevation over and over and over. I found the local college's turf field and could only stomach one mile of loops on it before I returned to the hills. shit fucking sucks. imagine the psychopaths that run 5+ miles on treadmills for god's sake. holy shit.

>>76497463
>if you don't train running fast, you'll never run fast
DATZ RITE!

>wake up
>quads still fucked
gym day was a mistake

Did my weekly speed workout. Not as fast as last week, but I was doing a longer distance and it was also like 20 deg hotter today. 2nd hottest day of the year I think, so far. Should cool down the rest of the week though. Felt better than yesterday somehow.
Saw 1 smol rabbit, that was pretty much it. A few hot chicks too, but nothing special. Still no salmon.

>>76496653
>running on a walking/bike path at night
>see nigger
>hes carrying a golf bag full of something
>acknowledge him politely as i run by
>about half a mile down the path theres a storage unit building
>gate is open
>shit everywhere, mostly junk
>pokemon cards and sports cards scattered
>i assume the nigger broke into one and was trying to carry the cards but dropped them
>i take all the holographics for myself and continue running
this was earlier this year

>>76496782
if its olympic or sprint distance yes. the longer ones take too much effort and are for dyels

>>76491501
Ignored because of the anime pic or that it looks like bait? Only occurred to me after that it might be the latter, it was meant genuinely

I'm pretty sure interval training is a psyop by the sports medicine community to cause injuries and drum up business

>>76497777
probably ignored because sprint distances is some nonsense gobblydeegook

>>76497777
not even sure what you're asking and your definition of "sprint" is some arbitrary expression
measure speed by distance covered in a certain time
here are some milestones:
12 second 100m
1 minute 400m
6 minute mile
20 minute 5km
45 minute 10km
"sprint distance" means nothing

>>76497797
i find it to be much less taxing and easier to recover from than tempo runs or long runs
you get time to rest and recover
with those fast tempo runs it's pure death

>>76497875
>>76497839
Ah, sorry, that makes sense. I was thinking "sprint distance" as "running as fast as you can before you have to slow down" IE not a long distance jog.
Thank you for the milestones.

>>76497888
since you are blessed with digits I must reply
it really doesn't matter how fast you can run as fast as you can before you have to slow down because as fast as you can run could be slow as shit compared to a good runner, so nobody cares, it's a totally personal thing
we work with objective facts in this world
it doesn't matter how hard someones own perceived effort is, what matters is results
it'd be like if a really fat guy ran 100m in 23 seconds and they gave him the medal because he was so fat that it made up for the fact he was way slower than everyone
see what I mean?
but most people will start to lose speed even before 100m all out top speed sprint doesn't last very long even for somewhat trained athletes
that's why people train specifically for certain events, speed endurance, it's brutal
some people say the 800m is the most difficult distance because it's just a sustained near max sprint for what feels like an eternity
if you are just getting into running don't do that, run slow, take walking breaks, take your time, learn to enjoy it, slowly build endurance, go for long walks, take little jogs here and there
adaptations take time to build, injuries come fast and easily
patience is your friend
worry about speed next year

>>76497898
sorry meant to say "doesn't matter how far you can run as fast as you can"

>>76497898
>>76497902
Yeah, I'm definitely not expecting to win a medal but I get what you mean, it very non-objective. I'm pretty uninformed, but I had heard jogging is high impact on the joints. From the sounds of your post, sprinting is about as bad so I guess I have my answer there. I've always liked sprinting around when I was younger, and it just seems more practically useful, like if you're running for your life you're not really going to jog.
Thank you for the well thought out reply and advice.

>>76497797
>sports medicine community to cause injuries and drum up business
No, that's just you being weak.

What's the best watch to prevent injuries?

>>76497916
sprinting is way harder on the body than just jogging
both can be good for you if done properly in the proper amount with the proper programming though
runnning can strengthen your bones and ligaments and tendons
the only time I've injured myself running this year (I run almost every day) was while sprinting 30m

>6 seconds off my goal
all I needed to do was be 0.2% faster

>>76498078
that's what you get for warming up

>>76496850
Im the opposite. Heat is motivating to me. Meanwhile I'm scared of blowing up in the cold and getting hypothermia, having to trot through the woods or something.

Some fuckin abo cunt broke into my car overnight and stole my brand new Kayanos.

Fucking stinky black cunt. Thankfully I have a three pair rotation so not a major issue and just ordered a replacement pair but a pain in the ass and a few hundred down the drain.

>>76498260
Bait and kill him :D

>>76497924
Any of the Casios, but mostly the F-91.

>>76498091
This. If anon didn't spend six seconds warming up he would have achieved his goal.

>>76498078
>d six seconds warming up he would have achieved his goal.

not even close anon

>>76498260
i got some 32's recently. they're lush. i also live in a boong infested town. never leave anything anywhere unless you want it stolen. that includes inside your house

Daily reminder to do your strength training

slow 5k + medium 5k + cheeky sprint at the end

>>76498411
nuh uh

do you give other runners walking by positive affirmation? I give every other runner a thumps up and a nod
usual rectation:
>old guys
start smiling and return the affirmation
>young guys
mostly return but depending on how old they think they are too cool for it but all of them smile and nod atleast
>older women
treat me like i dont exist
>young women
see my positiv affirmation and roll their eyes so back in their head they almost do a 360

>>76498474
I think I'm a young woman inside, just let me run in peace weirdo

>>76498474
I nod at everyone. A subtle nod of approval. Maybe half nod or wave or back.
Thumbs up is weird.

what's the best animal you've seen while out running?

>>76498639
Small Owls

>>76498639
All I see is squirrels.

>>76498474
If I'm nearing the end of a big run 12+ miles, and I see someone going around my pace, I'll usually ask if I can tag along and chat for a minute just to take my mind off the pain.

>>76497411
I do intervals on the last portion of my run. Sue me.

>>76496850
Omg me. July has been a total collapse in my paces. I'd take twenty days in 0-10F over any day in 90F+

>>76494312
underratedpost

>>76498639
Roe deer

>>76498639
Dolphins almost every run as I run along the coast. Saw a mother and calf whale two weeks ago.
Otherwise just the usual Aussie animals on the footpaths; snakes or bob tail goannas, Quendas. Saw a rare mainland quokka a few weeks ago.

Hot one today, even Scotland, the bastion of terrible weather, cannot escape the heat. Started off alright, but after I got out of the shade of some forest the heat hit me hard.

>>76498639
Roe deer and very rarely a bunny. Love the little guys

Ran 6 miles today. Good 'nuff.

>>76492582
>hey GOY I had sex with a fat parasite 15 months ago, that makes me your king even tho you 69 tight asian hookers and shit in my yard!

>>76498639
Black bears.

>>76498899
are you me?

>>76492582
start shouting SLEEP TIGHT or something and also shit in their yard more

>>76495379
I never did Couch to 5 km, but I have run-walked a 3 h marathon. In training, I walk 30 s out of every 5-7.5 min. In races, 30 s out of every 15 min. I run with a GPS watch, but any watch will do for this. If you want to keep it simpler still, just run at a casual pace until you feel at all out of breath (could you respond with a full sentence if a friend said hi?), then walk for 30 s. Don't stress about walking too much and just get the assigned distance done.

>>76492582
if the spastic does it every day then go and confront him in person instead of this passive aggressive reddit shite.
>pls don't be a loud spastic in the morning
>ok I won't
>cool thanks
sorted

>>76496850
>>76496862

Yeah I fucking love the heat and humidity. I feel like I can actually breath and my muscles dont feel so tight. When Im done Im quite literally drenched in sweat and I love it so much. I hate running in the cold. For one thing I just want to say in bed under the covers, but also the cold air hurts to breath in and it takes fucking forever to warm up.

>>76497268
Did a shark type this

>>76498639
Ive been literally chased by a racoon, armadillo, and a possum whilst running. I love 5 am runs

what's your running pose?

>>76498639
Wild turkeys

1 mile in i had suddenly to take a violent brutal shit. Which turned out to be 50% ass-piss. Then I decided to finish it out on the track because my legs are completely fucked. Its 85F sun blasting and super humid. Basically im in pain .

>>76489671 (OP)
>long runs everyday for 1 full month + 3 months with 1 day of rest per week
My legs feel stiff and hurt when I run, but I don't struggle breathing-wise. My pace has also been dropping noticeably. Last week I did fartlet long runs for 3 days straight and I PR'd heavily, but after I went back to normal long runs my pace dropped even more. How do I get out of this rut?

>>76497411
>>guy suddenly starts walking
You won that one if you kept running and passed him. Why u mad?

>>76498474
>old guys
2/10 will greet me, usually chill
>young guys
1/10 will greet me, don't acknowledge them myself 9/10
>older women
1/10 will greet me, I actually had a group of women laugh as I passed by them shirtless and I laughed back in a mocking tone.
>young women
0/10, I only know they're cool with me with they don't move 30 feet to the side or get off the sidewalk when were passing each other.

Overall, I don't like acknowledging people myself because I don't know their vibe

>>76498411
Yea that's how strength and conditioning works

>>76499138
Rest more. Cardio ramps up way faster than the other physical adaptations so it becomes easy to outrun your musculoskeletal system's ability to handle it. If you keep it up you risk fucking up your tendons and shit.

>>76498474
I always give a brief wave or head nod. 90% of the time I get one back. It helps that I live in a safe, wealthy area and I don’t look like a creep, so people assume I’m genuinely being neighborly and not looking to rob/rape someone.

>>76498474
I just do the nod and those are my exact reactions everytime

>>76498474
wtf you guys are so social, the most anyone is getting from me is a smile

>>76498474
I’ve started to flash people the when I pass. I’m gonna make it a thing where I live for runners.

>>76499605
flashing what? your dick?

>>76499605
Meant to say flash people the shaka or hang loose sign. But thinking now I should just flash people. Oh well, see you on the sex offenders list.

>>76499605
>I’ve started to flash people

>>76499605
>I’ve started to flash people

>>76499023
I'm sorry to inform you but that was joke sign that was posted for the photo and a laugh

>>76499727
What a disingenuous faggot.

>watch is giving me a 50 minute tempo workout for tomorrow
fuck me, I would hate to disappoint my watch but I don't think I'm ready for it, 45 minutes of base bpm is the most I've done so far

the recommended workouts are always way too hard for beginners and too useless for anyone else, such an ass feature

>>76500025
they seem like a good way to get injured quickly

>>76500025
do you mean from Garmin? Ive found them pretty helpful in my training. The threshold, sprint, etc. workouts are helpful because it keeps me on track and lets me not really think about stuff, I can just run and do what it says

>>76500043
You would be better off just spending an hour on google and building your own program.

Why has my garmin watch randomly started speaking to me? How do I turn it off?

>>76500035
>injured
lol

>>76500053
not funny about injuries pal

>>76500025
mine are alright for the most part, tells me to run too many recovery days but right now it is telling me sprints on friday, 2:15 long run saturday, 2:15 long run sunday, 48min base monday, and threshold tuesday

>>76499154
Because now I had to run around him, putting me at risk of being hit by a cyclist or something

>>76500060
that does not sound alright for the most part at all. I would never look at it again if I saw that shit

>>76500059
>injuries
>s
lmao

>>76498474
I'm sorry brotha sometimes I'm too tired or in the zone

Also if I'm cycling 40mi and I'll see 30 people along the way I'm just done saying hi, that's too much for me. There's a line between me being polite and friendly, me being a recreational wallmart greeter for a janny's salary.

Also I refuse to acknowledge any woman ever at this point.

>>76500066
what's wrong with it?

>>76498474
I usually just smile and nod, I get about an even reaction from each age/sex.
I don't acknowledge cyclists though unless it's like a family or something because cyclists are subhuman.

>>76500079
>sprints on friday, 2:15 long run saturday, 2:15 long run sunday
this is your normal training?

>>76500090
possibly, sprints are very little time on feet... mostly easy miles with a bit of harder running
for the long runs I would do it if I was trying to keep it easy miles, but I am doing long runs with faster paces mixed in instead... I am at 70mpw so 2hrs of easy running isn't too bad if it's not insanely hot and humid

>>76500049
Chlorpromazine

>>76500059
this retarded faggot comes in here and just quotes posts and says "lol" "lmao" or replaces the word with run with "troon" he is a low ranking member of the JIDF paid to demoralize strong aryan men who wish to better themselves

>>76500048
Why would I waste time doing that when I can just my watch do it for me, with the added bonus of the watch making adjustments along the way based on my stats and biometrics.

Nobody strong ever got injured from running

>>76500361
How do you know if you're doing too much?

>>76500314
because the watch is extremely, and I mean extremely, low quality
anyone with basic knowledge of running training will tell you that

>>76498639
I've seen lots of black bears in my life but it's still cool every single time :)

>>76500314
95% of amateurs would be better off doing norwegian singles instead of following their runna/garmin/daniels plan

>>76500666
Trips confirm. How many times a week should I do Norwegian singles, big bro?

>>76500672
>How many times a week should I do Norwegian singles
Depends. Are you muslim?

>>76500697
Coptic.

Fat beginner here---i'm working on it---but is there any way to deal with shoulder stiffness? After a mile and a half my legs are fine, but i get a sharp (muscular, uh, i think) pain in my right pec, and my shoulder blade gets kinda stiff and tired.

I ignore it but it never seems to improve on its own

>>76500890
which wrist is your watch on?

>>76496767
True, while still maintaining some walking as you continue.

>>76500967
I don't wear one. I carry my phone in my right pocket. And my penis curves to the left.

>>76498639
A big kangaroo hopped across the track I was running on about 10 meters in front of me, when its feet hit the track it slipped over (I think because it saw/heard me coming) before quickly getting back up and hopping away. If I was just a little faster it probably would have crashed into me and broken my ribs

>>76501250
if that wallaby nigga stepped to me in my hood I would've mag dumped his ass
pussy

hey roon bros... today while running uphill my tailbone started hurting out of nowhere and it hasn't stopped. what tf did i do and how do i fix it