Thread 76501089

>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/
cock and ball torture
>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: >>76489671

>>76501089 (OP)
>Troon Running General

>>76501091
>Run Trooning general

>>76501105
>/run/ - Running General

>>76501091
>>76501105
>>76501109
>>76501120
>>76501131
le funnies

>>76501120
Knower.

>>76501120
oldfag detected

>get a wfh job 2 weeks ago
>feels good big pay
>think its gonna be a no brainer just easy work more time to roon and lift
>had to work overtime 3 times already
>went from 60k/week to 25km
>usually would hit gym 5 times for 1 hour on average
>now can only squeeze 30-35 minutes workouts

I can't.. this shit.
I'll have to wake up befoe dawn and be like jocko to really have some good workout
feels bad man
atleast my roon went fine today did break a sweat

>>76501298
>think its gonna be a no brainer just easy work more time to troon
>had to 3 times already
>usually 5 times for 1 hour on average
>now can only squeeze 30-35 minutes
>atleast my troon went fine today did break a sweat

>>76501089 (OP)
tourist here. can I train from 1600 meters under 12 minutes to 3000 meters under 12 minutes in one year? any advice for this?

>>76500890
move your arms around a bit periodically, shake out your shoulders... your body will get used to it soon

>>76501298
run during lunch

>>76501309
>any advice for this?
run

>>76501089 (OP)
Is there a good source to help with form? I'm a supinator, and didn't figure out that was a thing until way later. I was in the Army and just wore stability running shoes and delt with terrible shin splints and getting yelled at for being a shitbag. Then I never bothered again after I got out and gained a ton of weight. I've lost like 30lbs now and am starting to feel like a healthy weight to start trying to run again.

Scheduled easy run today. Wasn't great, low energy, legs were sore from yesterday still. I wonder if I need more electrolytes? Should I start drinking Gatorade before my runs? Right now, I just drink water and I don't eat much.
Didn't see any animals.
Saw 1 hot chick, but a butter face.

shit, didn't realize other thread hit bump limit so i'll ask again in here.

while running uphill today my tailbone started hurting like crazy out of nowhere. what tf did i do and how do i fix? hurts so bad
also my phone died and i appreciated running in silence. if my tailbone didn't hurt so bad the run would've been so much better

>>76501319
almost no one needs to worry about changing their form unless something is seriously, seriously wrong... you are more likely to hurt yourself changing than running normally

>>76501347
I could suck it up and just go run, but I do feel like something about how I run is wrong. I get a pretty moderate amount of joint pain. I powerlifted up to an 1100 total in the past and never really had much real pain from that.

>>76501347
there are 2 things about form that are definitely not a meme though.
>not crossing midline with arms
>high cadence
once i got those 2 things down (though still working on high cadence... i keep landing at like 155 and want to get closer to 180 but i'm 5'9 and all leg so it hard) my roons were a lot less painful and far more satisfying
cadence is free speed boost

>>76501356
>my troons were a lot less painful and far more satisfying

>>76501335
Apply pressure. I would say about 6 inches would do it

>>76501387
kk, calling up my boyfriend asap

>start running
>crave it
>shin splints
>see doctor gpt
>no running for half a month
Is it over?

>>76500017
ok I didn't realize tempo meant 3x8:00@166bpm. I went a bit too hard on the first one, had to cut second one a bit short but fully completed last one, feeling bretty gud

checking my training from this time last year. fuck I'm WAY off this right now
need to pull the finger out

>>76501347
changing form is good is it's done over a period of weeks and months by strengthening weak muscles. and doing drills + strides to become smoother and more efficient.
what you shouldn't do is consciously try to move differently by forcing yourself to lift your knees higher or whatever. the change in form should come naturally.

>>76502026
BIKE CHADS STAY FUCKING WINNING

Meh, not skinny fat enough.

>>76501355
>I could suck it up and just go run, but I do feel like something about how I run is wrong. I get a pretty moderate amount of joint pain
It’s possible you’re trying to do too much too soon. You need to ease into it. Your cardiovascular condition improves faster than your musculoskeletal structure so you’ll feel like
>Oh, I’m not even tired I’ll run a few more miles
not realizing that your knees or ankles’ supporting muscles are exhausted.

It’s literally the first rule in the OP.

Just take it easy at first. Swim if you want to do some extra cardio.

>>76501298
We shouldn't have to work more than 35 hours a week. It takes away from more important things like running and having sex with my wife

>>76501089 (OP)
Only sprinting should be considered. Human beings were NOT meant to run long distances. Look at your average marathon runner and then look at your average sprinter/wrestler/football player.

I know who I'd rather look like.

Look at the heart health of your marathon/long distance runner vs your sprinter/wrestler/football player.

I know what my heart would rather look like.

>>76502417
not a meme if they work. I used to think pretty much all running shoes are the same. Then I got a pair of superblast 2s and realized how wrong I was

Went for a long easy run, around 1 hour aiming for 7:15/km pace since I'm a beginner.

Ran around 8km and it was relatively easy and I could handle more, but I feel like my heart rate is a bit high, it's always like this at this pace. I'm 41 and the weather was around 28°C yesterday. Should I expect my heart rate to reduce naturally as I keep training? I'm running for 3 months and do around 4 runs each week

>>76502417
>>76502662
Fuck don't start talking about shoes you'll end up attracting those minimalist retards to the thread again

>>76502667
What's wrong with minimalist shoes?

>>76502673
It’s not the shoes, it’s the wearers. They tend to make it their whole personality or their religion, instead of just accepting that different people can like different things.

>>76502687
>t. heelstriker
Maybe if you didn't heel strike, you wouldn't need 5 inches of foam in your insoles to protect your feet. Take the minimalist pill already.

>>76502760
Minimalists are for pussies. Real runners run barefoot.

warming up before my run

>>76502792
based barefoot runner

>>76502862
the run

>>76502661
What do you look like now?
What about your heart?

>>76502920
listen bud running is bad for you. eating organic food is bad for you. take your vaccines and eat your fake meat

>immediate response
oh no no no no no

How do I go from
>10K in 1h
to
>2500m in 11min
Second option has me gassed out into a hard stop halfway into the attempt, and the knees and shin pains are surprisingly far worse than an entire 10K slow run

>>76502917
impressive if true

>lungs fucked after covid + pneumonia
>try to roon
>cant even finish the third session of C25K

im ngmi bros

>>76502954
>How do I go from slow to slow
Lurk moar >>76497463

>>76502982
>if you don't train running fast, you'll never run fast
very vague statement
you run slow to build a base. then you can think about running fast.

>>76502760
>Muh heel strike
We’re still trying to push this in 2025? Makes sense, in a way, since feelings are as valid as facts these days.

I finally got under 20 minutes for a 5k in a race! It didn’t help that it was 85 degrees and humid, but now I can say I’ve done it.

Thanks to those of you who helped me!

New to rooning, C25K feels like Pinterest faggotry, if I just run a clean sub-10:00 mile every other day when should I start increasing the time/distance? And by what increments?

>>76503119
Read the OP. It’s pretty clearly spelled out.

>>76503129
>at most 10% per week
>it takes 5 weeks to go from 1mi per roon to 1.5mi
Oh.

>>76503156
Also
>start with 15 minutes
And, honestly, if you’re starting out at a 15 minute mile, yeah, you really do need to increase mileage gradually until you figure out how exercise and Ozempic work together with your physique.

>>76503178
>sub-10:00 mile
>if you’re starting out at a 15 minute mile
OK

>>76503119
>C25K feels like Pinterest faggotry
it is. if you want to go run a 5k, just go do it

>>76503188
>I’m not this anonymous fatass, I’m the other anonymous fatass
Huh.

>>76503104
Congrats!
>Thanks to those of you who helped me!
Uhh, did you Z2 or warmup?

>>76503217
I did a fair amount of zone 2 running, yes.
Mixing up my workouts and upping the total training volume definitely helped.

i saw a cubby girl with HUGE boobs running the other day. she had a sports bra that barely could contain them and had to wear a strap support on top of that.

I hardly see any gyatts during my runs

>>76503390
If she doesn't need two sports bras, they're either not that big, or she's not trying hard enough
>chubby
It's both

This is a weird question but can mosquitos bite you when you're running?

>>76503587
Yes. You’re not moving fast enough to where they cannot catch up and land on you.

>>76503421
two sports bra is retarded. there are boob straps now where it's like weight best it's 2025 bro

>>76503587
only if they catch you. For me I use it as motivation to be fast

too fucking hot dammit

do leg workouts actually help rooning
or will just rooning more instead enough

>>76503627

Its not hot enough. Bring some water and electrolytes and you're good. Better it be hot than cold

>>76503652
yea I'm not exercising outside when it's 109 bro sorry

>>76503650
>do leg workouts actually help rooning
Yes. They do. When I started getting into longer distance events (10/13.1/26.2) I would get pain and lose speed dramatically by the end of races. Once I rededicated myself to strength training, my performance improved and I stopped getting little nagging injuries as often as.

>>76503622
>>76503605
thanks

>>76503666
guess i have no choice but to pay for a gym membership then
thanks satan

>>76503681
No you do bulgarian split squats at home

>>76503119
1600m in 10 minutes is an easy, nice interval
rest 60s and do it again 3x more times

>satan gymbaiting again
most curious...

>>76503650
>do leg workouts actually help trooning

where my subthreshold niggas at

>>76503104
Congratulations brother. Now that you know you can do it I bet you could get an even better time with better weather.

>>76501089 (OP)

It doesnt matter what my pace is or how long I run, fast or slow my heart rate is either zone 1, or its zone 3/4. It skips over zone 2 like it doesnt even exist. Anyway to fix this?

>>76503650
They are excellent for injury prevention. Just the basics like squats, deadlifts, calf raises, adductor/abductor work and hip extensions will do, you don't have to push to hypertrophy like a powershitter.

>>76503104
nicely done bro, thats big

>>76503798
Here, G
Dropped 16 seconds in my 6 minute rep pace in the last two weeks, getting fit as fuck boiiii

>>76502917
How fuckin small you have to be (as in: light) to only burn 490 at that speed, damn

>>76503908
5'4, 115lb manlet reporting in

>>76503798
*solves running in your path*

>>76503906
my nigga
how are you sessions structured?

>>76503908
Who actually takes calorie numbers serious? Never even looked at them before. Absolutely meaningless.

>>76503951
I've been slowly building into it over the last couple months after getting back into running after a year off.

First I built up to 6 days a week of super easy (<70% max HR) running, totalling 5 hours a week.

Then I've been swapping one easy run for one sub-T workout a week, starting with 5 easy, 1 sub-T, then 4 easy, 2 sub-T and now this week 3 easy, 3 sub-T.

I'm keeping the volume of each sub-T session low just to be cautious. I do 4x6min, 8x3min and 2x10min for 68 minutes of sub-T in a ~5 hour week (23%). Ideally I want to build this up to 5x6, 10x3 and 3x10 for 90 minutes in a 6 hour week (25%) over the coming months before introducing a seventh day, then progress up to 8+ hours of work by steadily increasing easy run length and sub-T sessions proportionally.

>>76503983
nice man, good plan, glad it's working for you

i thought i shit myself yesterday during a run

>>76503952
post body

>>76503920
Christ, you're a midget. What's your cadence to get such a good 5k time.

>>76502026
Don't listen to AI, anon.

>>76504339
I actually have a gas mask but it's a soviet era one that will give you lung cancer if you use it too long

>>76504353
ok run fast then

>>76504314
188 on that run, peaking at 202 in a sprint finish

>>76503920
>5'4, 115lb
Go eat a burger nigga

>>76504378
I eat a burger king bacon double XL after each long run actually lol

Shower after a run felt so good I started crying in the middle of the dinner
Anyone who had the same experience?

>I don't feel like doing races until I'm running 1-3rd place times.
Is this a bad idea? I've been training with little rest for months now and I think I've hit a wall. I don't have the strength or energy for speed workouts right now despite having put in the miles.

>>76504438
depends on you goals and motivation. i hard train to be 1st on my first race because you can only do your first race once. I timed myself and looked at previous times until I was ready. btw there are racing smurfs. fucking elite runners joining small races

>>76504438
>until I'm running 1-3rd place times
if you aren't first, you're last

>>76504519
Based

>>76501089 (OP)
I been improving my run time since June. I started at a 19:40 2-mile on track, now I’m at an around 16 minutes on streets.

My goal is 13 minute 2-mile because I plan to go to SFAS.

subT checking in
4x1600m 90s rest
stayed at or undder 5min per km
weather has cooled so it felt too easy

>Monday / Thursday
>15% Incline Treadmill, 6km/h, 30min
>Tuesday / Friday
>5km @ Zone 2 (ideally outdoor)
>Wednesday
>Vo2 Speed Work (mandatory outdoor)
>Saturday
>10km+ @ Zone 2 (mandatory outdoor)
>Sunday
>Full Rest
Help me fix my retarded routine

>>76503085
>fact
The fact is that you heel striking is making you a slow lard ass. Take the minimalist pill and force yourself to go fore foot.

>>76504614
get rid of the treadmill and z2
lift
/sp/ort

>>76504614
>M, T, W, Th, F
30min Z1

>Sat
60min Z1

>>76504614
it's the opposite for me, my physical health is way better, i'll probably live a lot longer than i hope to

Training for my first marathon
Did 20 mile weeks for 4 months before starting proper training and so far have built up to 30 mile weeks with 13mile long run
is it retarded to only be doing zone 2 for all my runs
Since its my first marathon I'm just looking to do around 4:30 - 5 hr and minimize injury risk

>>76504662
Since you're asking, you know in your heart the answer

>>76504662
>Since its my first marathon I'm just looking to do around 4:30 - 5 hr and minimize injury risk

fuck it i'm sick of dealing with this shit i'm going for a run

>>76503753
>>do leg workouts actually help ttrooning

>>76503952
I do, constantly trying to lose weight, so it matters to me. Strava's surprisingly accurate, when compared with online calculators and others. 190 cm, 114 kg here. No clue about freedom units, maybe 6'3, 250 lbs-ish.
Training for a half marathon to arrive at the finish line at all, preferably within 2 h 30

>>76504662
>is it retarded to only be doing zone 2 for all my runs
During your base period, no. You are doing the correct thing. You could add in a small session of hill repeats (still slow) prior to the build up to help gain some strength to add in, but it's not needed. You can also add in striders at the end of one or two of your easy runs. When you get to around 8 weeks out, this is when you start adding in speed/hard stuff, which I would suggest you do.

sex with flat chested runner girls

Today was supposed to be a "medium pace" run, which it was, but it was also basically the same as my "fast" run on Tuesday. I guess that's what 15 deg cooler weather will do. Fuck that heat.
I also discovered that when I skip dinner, my runs the next day are usually pretty bad. So I guess I should go back to eating dinner.
I saw one young heron at the end of my run. It was really smol. Also saw some splashes in the river from fish, salmon I assume, but no big groups of them yet.

>>76504858
>flat chested runner girls
most girl (girl) runners in my city are fit with nice tits
since its currently the summer most are wearing sports bra and tight shorts
(I go shirtless)

>>76503104
teach me senpai
>tfw stuck at 25 min 5k

Curse this spine hernia. I haven't run in months because it fucks my back up. Traded the treadmill for the elliptical. I'd do anything for my back to heal.

>>76504942
After you get to 25m, cutting time becomes harder and slower. Don't do static stretches before running. Before you know it, you'll be at 23:00. But don't push yourself to injury, which is very easy to do when you're nearing 20m.

>t. That was literally me before my spine hernia fucked me

Zones dont actually exist and are a completely arbitrary concept. You do know that this is fact, right anon?

>>76504980
Zones totally do exist

>get bad shin splints
>take a week off to recover while doing calf raises and other rehab
>shin starts feeling worse
>buddy wants to roon, fuck it
>less shin pain after the run than the whole rehab week
Explain

>>76505071
when you're solo trooning your form is shit, your cadence is shit, you're bouncing along like a retard and end up with shin pain. When you trooned with a friend you kept up to their pace and cadence and did not follow your typical retarded ways

>>76504963
For me, official rehab (catcow, deadbug, etc), kettlebell and walking did help.

Just to strengthen the surrounding spinal muscles so that the pinch does not happen

>>76505095
>when you're solo running your form is shit, your cadence is shit, you're bouncing along like a retard and end up with shin pain. When you ran with a friend you kept up to their pace and cadence and did not follow your typical retarded ways

>>76505145
back extensions
I have a machine in my room
best thing

>>76505071
Youre "running it off" its what you're supposed to do after slight rest

>>76505071
roon to japan's entire youtube channel is just walking off injuries

>>76505012
My point is that they are just general rules of thumb based on arbitrary physiological criteria which differ from person to person and overlap. Most metrics used to measure them are ultimately estimates, some being more precise and useful than others, but there is no universal definition for zones. There is no biological difference between thresholds; it's just a transition.

First time I felt like I had to actually just walk for a bit. It was 25C/77F but also 85%RH or so. I was surprised I could even keep a sub 4 minute per km pace for as long as I did, but at some point I got to a part of my route where there's some shit blocking the wind, farmers spraying water on their land and a bunch of moist bushes and trees n shit. It tends to be a nice cool road, but that humidity was brutal. Hopefully once the weather cools down I will finally get a better vo2max score lol.

At least the sun didn't feel as strong as I expected because of the ozone/smog.

I see it's literally just one minute but it felt so lame to just walk. Am I the only retard who basically just wants to keep moving at all costs?

>>76502268
I've shin splinted on a bike believe it or not.

>>76505711
>Am I the only retard who basically just wants to keep moving at all costs?
no

>been sick so only ran 15km this week
I'm gonna roon so fucking hard this weekend

Third time I end up walking back home with pain in my adductor muscles strong enough that It affects my sleep the night after. It's over

I found this document which provides a few rehab exercices, I'll try to do that in the meantime :

https://www.ouh.nhs.uk/media/ggzlylpj/73885padductor.pdf

>>76501089 (OP)
I saw a small SUV with the license plate WILDRNR parked at Walmart, in a disabled parking spot.

>>76505719
GDE

>>76504592
nice
I always go too fast because the first few reps are so easy

>>76504614
What are you training for? I would lose one of the treadmill runs anyway. Get out and do some threshold stuff instead. And ideally bump them 5k easy runs up make them a bit longer.

>Roon once a week (sometimes twice)
>Still pull off sub 1:40 HMs
Imagine if I cared

>>76505667
For me zone 2 is just an easy run. I don't care about the HR. If I end up in "zone 3" but it's still an easy run then that's fine. I am not doing it for any scientific reasoning like fat burning or mitochondria adaptations. It's simply an easy run to allow me recover so I can go hard on the hard days.

Reminder to prehab not rehab
Strengthen them leg muscles lads

>>76506088
Should have told me this two years ago cunt.

I'm probably gonna save the marathon for next year when I'm fit.

How much should I run during my "offseason"?

>>76506110
everyone learns it the hard way myself included. I wish someone told me 10 years ago

>>76501334
Can you explain why you have 14 and 21 day averages? I

'm shit with math and data but right now I only track very generic stuff so I'm gonna try to put together something more advanced

>>76506151
>everyone
Keyword. Runners just run until they get injured. The rumor of strength training is an urban legend among runners.

>>76505840
We can get the handicap spots now? What do I need to do? Run some trail ultras instead of marathons?

Ran 30 seconds three times today :)

>>76506081
And that's the point. A person can acquire all the building blocks, mitochondrial adaptations, yada yada yada for aerobic fitness by fluctuating between zones 1-3 without ever really knowing.

>>76506172
>Can you explain why you have 14 and 21 day averages?
Just because

Runnings getting harder and I’m slowing down :(

My right knee has been fucked up since I was 28. I had to do squats and glute bridges (on advice of physiotherapists) for about 6 months before I could run. If I don't do these exercises regularly I get hamstring tendinitis. Running alone isn't enough to maintain the required strength in my quadriceps and glutes. I'm 40 now.

>>76506120
>How much should I run during my "offseason"?
https://youtu.be/VbrEsOLu75c?feature=shared

Going to do a 10 km run soon and I'm really scared. My runs lately have been really bad, usually only get around 3 km into the run before it feels like all energy has been drained. Not looking forward to doing such a long run.

>>76503920
Fast as FUCK miring hard

>>76501089 (OP)

1st week of a 28 week training planning for a half in the books. 16 miles down this week. Feeling good. Excited for next week. Thanks for reading my blog

>>76501089 (OP)
So I had my first joog after the ankle incident.
Decided to push it like I always do but in a smart way. So I combined jooging and walking - always being out of breath at least a little.
Still have that issue I always have where my tibs simply fucking give out IN MINUTES. So it was mostly walking.

At the end my left foot was tingling for some reason to the point where I was actually limping just like when my ankle got fucked.
But luckily next day I was fine

Next 2 days, weirdly, some really small muscles in my ass were sore. Like glute min or something.

But it was a pretty fun 45 minutes with a podcast. I could definitely do 30 min of this 2-3 times a week

>>76505757
>I'm gonna troon so fucking hard this weekend

How long til I can run for 20 minutes at <4min/km. Pls help.

>trying to cut
>no energy for roons
What do i do

z2 jogs should be 90% of anyone's roon volume
it's where all the real life gains are at
speedtards need not apply

Got into running this year bros. But I've only been doing the Nike Run Club app guided runs. I'm into the 10k plan but I'm still on 7:00/km. Should I switch to another program?

>>76506846
>trying to cut
>no energy for troons
>What do i do

Why is the troon spambot tolerated here? Are bots allowed on the site now?

>>76507099
I don't think its a bot

>>76507099
>Why is the run spambot tolerated here?

>>76506945
Z2 and Z4 are all you need for 5k -> HM
Sprinkle in some Z3 for marathon trooners and you're golden
Supplement with Z1 on the bike or elliptical if you have time
Don't touch Z5 unless it's a race

>>76507122
>Sprinkle in some Z3 for marathon runners and you're golden

>don't have weekend off from work
>have to do long run this morning
>gps shitted out
>hr on watch was also absolute shit
>watch reports finish mileage of 12 miles when it was really 13 from verified markings on the trail
>hr has me at z5 for 90% of the time despite me being able to do the talk test so easily some people was staring at me weirdly

>>76507128
run

>>76507146
Lol I genuinely don't get the hate for garmin. Had my cheapo forerunner 245 for 4 years now and have had accurate HR data and GPS in every single run (bar heavy tree cover and running under tunnels), people wasting money on apple watches and $1000 coros' are insane.

I COULD see an argument for a chest strap but the HR on my garmin corroborates with the sensors on multiple pieces of gym equipment so I'm 99% certain it's correct. Also a chest strap just seems uncomfortable to wear during a run.

Maybe because I'm a skinny wristlet it's easier for it to get an accurate reading, idk

garmin costs the same as apple in my third world
i'm personally waiting for black friday get either an amazfit t-rex 3 or huawei gt5 pro, both seem fairly competent for a fraction of the price

>>76507146
It is a Garmin...just a pos FR935 I bought 5 years ago.

>>76507144
You should have warmed up.

how do you guys run in the pissing rain when it's also cold?
do you bother with a rain jacket? (just gets soaked and becomes a nuisance) or maybe something like merino wool? At least insulates and breathes even when wet
just go shirtless and redline it to heat up?
any tips and tricks? I usually just puss out and don't run

>>76506063
thanks bro
you can see I start out very fast on my 4th rep in my head I was thinking of trying to go for an all out mile to test my time, then I checked my ego and held back and told myself the whole point of this type of training was to conserve energy for more consistent long term efforts
great session though

>>76506722
eat something carb heavy that also contains a bit of fat like 2 hours before your runs
If I just have coffee in the morning before my run after 3km I feel like I will faint and can barely keep myself moving

>>76507563
how tiny are you?

>>76507577
I am 5'10 180lb
I don't understand the context of the question
I looked into it and its most likely insulin crash because I put lots of honey in my coffee but have no fats to regulate the insulin uptick

>>76507537
literally the only valid usecase for a treadmill

>>76507711
tfw have to run on a treadmill during winter because the only time it's not too icy is when the snow is too deep

>>76506945
z2 being only up to 70%HR is pretty low for most people, it's better to use the Karvonen methond:
Target Heart Rate Intensity Zone = ((max HR − resting HR) × %Intensity) + resting HR
and using that for the intensity zones

>>76507537
how cold is it? the worse weather is just above freezing and rainy
I either wear a patagonia base layer thermal or a quarter zip underneath a goretex windbreaker I have. It blocks a decent amount of the water and also has zippers in the arm pits and bottom of arms so you can have some ventilation if you need.

Speaking of Treadmill, do you guys set 1~3% incline to simulate going outside, or you don't bother with that and keep it at 0%?

>>76507968
I do 2%.

>>76507711
I did that last time it rained and I'd rather blow my fuckin brains out then do some fake and gay run in a gym
>>76507953
lol I thought it was cold but it's actually like 17*C so I was sweating like hell, pissing down rain hard so I ended up just running shirtless with my merino long sleeve around my waist, the humidity really hit me.
Hat was great, sweat band to cover ears from wind and rain, everything got soaked like I was swimming but it was a good roon. Just my easy run today but definitely got hotter than usual.

>>76506759
Nice work anon, I believe in you.

How many miles do you guys run a week?

>>76508214
around 50km usually

novel idea for zone 2 runs: instead of slowly shuffling along like a geriatric what if I do a 10-20 second stride and then walk until my HR drops back down to like 110bpm and then spike it up again to 140bpm or whatever
my average heart rate would still be around 130bpm by the end of the run, I'd still get my miles in and I'd be focused on moving fast which is the whole point of this after-all, is it not?
is this indeed novel or am I just too new and haven't seen people advocate for this yet, anybody do this style?

>>76508243
>What if i did interval training instead?

>>76508245
well I do a mix of zone 2 runs and interval training but the intervals usually get my heart rate much higher than what I'm talking about and the average heart rate is usually outside of zone 2
I'm thinking instead of doing a steady state easy run doing easy intervals to keep the heart rate in zone 2

>>76508252
There is very little advantage physiologically from running in upper zone 2 versus lower zone 2. You aren't producing more lactate so your body isn't adapting to clearing it out faster (which pushes up your threshold and vo2max consequently). All you are doing is beating up your legs more and hampering recovery for your next true interval session.

>>76508252
no such thing as easy intervals
you either do steady state or intervals
and yes, the geriatric "run" is actually the superior option you can do all week

>>76504375
That's impressive little guy.

>>76508214
Usually 30. I'm trying to get back to 50, and hopefully 70 by winter.

>>76508311
there is a well reviewed running book called "The Easy Interval Method" as well as sub-threshold training that is making waves in the running world right now which is also essentially easy intervals

>>76508636
the old 'do less and gain less' method, the very foundation of zone 2 activity

>>76508655
>zone3cel seething over zone2chad

Parkrun tomorrow. Anyone going?

>>76508843
I don't run in parks

>>76508843
No, Saturdays are my long runs

>>76508655
how many interval sessions do you do a week? Just 1 very hard one that leaves you fucked up? Why not stack 3-4 interval sessions that you can easily recover from
more quality km's for less wear and tear

>>76501089 (OP)
did my first 10km. primarily in zone 2.9999998 or course

>>76508843
Central Park? Too crowded on weekends.

>>76503920
Dam skeletor

>>76504305
No excuses

>>76508843
no saturday is a sub threshold day
I will be doing 8x800m 60s rest

>>76507537
Well if you run you will warm up, dont go splashing through puddles like an idiot and i like running in the freezing than the 90-100 its at at the moment when i go for a run at 15:00

>>76509268
I did go run
And it rained today so the smoke is mostly gone now anyway

>>76509287
you're right and I did
it actually wasn't even cold, quite warm and humid, ended up shirtless
it was nice, just soaked though and shoes are still soaked

>>76508636
>that is making waves in the running world right now
That's called a trend, anon. Just like everything fitness related, it gains a lot of attention from the beginning but dies down quickly. People see new results since it's a new training stimulus to the body, but dies quickly since it's not sustainable in the long term for the 80% of the people doing it. There's different training methodologies because different things work for different people. Just because it works now doesn't mean it'll work long term nor is it the best method. At one time, endless hard intervals almost daily was the supreme training method until everyone found out later they became terrible later while runners like Lydiardfags continued to improve far past the Zatopek-type trainingfags.

>>76509334
ten years ago it was >180 cadence now it is zone 2.

Went from Gel Kayano 31 to 32 today and did a 15km jog.
Pretty good for general wear and noticeably lighter, but felt some tightness under the arch of my left foot later in the run which didn't happen with the 31s. Not really a huge upgrade, more of an annual refresh 2bh

>>76509352
>cadence
Except we've known forever on the link between cadence and injuries.

>zone 2
Dr. Maffetone has been doing zone 2 stuff since forever. The main drawbacks with his methods are the way to calculate zones is fucking moronic (180-age then - based upon any other factors), and that you have to lynch mob any MAF coach to allow their athletes to do any kind of speedwork or they'd be in zone 2 100% of the time.

>>76509481
do you reckon the arch tightness will go away once the shoes are run in?

>>76509506
Probably, it wasn't that bad but did slow down a few times to shake it off a bit.
It was only one run but still managed an on-par pace with them despite a stuffed knee so they get a tick for doing their job.

>>76509334
my point was that "easy intervals" exist
not that the method is the best

>>76508636
EIM is doing intervals every day, none in zone 2. It's retarded and resulted in burnout
NSA is doing intervals every other day allowing for a much more sustainable plan that you can spam year round and make consistent gains.
Neither do intervals in zone 2 as there are no adaptions to be made there. You need to be at least above LT1 for it to be worthwhile

Which app generally provides the most accurate race estimates?
Garmin: 3:32
Runna: 3:40
Strava: 3:45

My longest run of the marathon block so far is 23 km. My sense is that Garmin’s estimate assumes my aerobic base is ready for the marathon, whereas Strava is (correctly) penalizing me for not being fully prepared for the distance yet.

Half marathon PB is 1:38. Marathon is in October, aiming for 3:25 to 3:30.

>>76509679
Strava is shit if you are coming back from time off
It predicted 21:00 for the 5K for me, I ran 19:14 the next day and it chahged it'd prediction to 20:45 kek
Garmin is closer but can be overconfident as you get fitter. Back when I was running 17s it predicted 16:20 which I was nowhere near.

>>76509656
>EIM is doing intervals every day, none in zone 2. It's retarded and resulted in burnout
damn I ordered the book off amazon
oh well, time to burnout

>>76501089 (OP)
I started rooning but I have to stop because my legs hurt a lot. I also get pain in the middle of the chest. Any advice?

>>76509810
zone 2

My legs are quite sore. I'm gonna stroooooch.

Shartleg session today. I only started down one leg though, do I need to do another session to target the other leg, or will I risk being unbalanced?

>>76509810
Slow the fuck down.

>>76508214
used to do 50+ but too many injuries
now 10-20 and lots of cross training
I'm not even that much slower than I used to be

>>76508214
Depends on if I'm training for something or where I'm at on the training schedule. When not training for something: aroudn 24mpw. When I get to peak: around 40mpw. I also do lots of crosstraining.

>>76509679
You should be able to predict your times better than any app. Garmin predicted way too fast for me. In general I don't take anything the watch says seriously apart from speed and distance.

>>76509987
5k? 10k? Sure.
But why would I be able to predict my marathon time if I’ve never run a marathon before?

>>76509679
>app
>accurate race estimates
Garmin is predicting my marathon time to be 3:27 marathon. My PR is 3:52 5 years ago and the last one I did was 4:02 two years ago. I don't about any of the others, but if Garmin that crap, there's an excellent chance the others are as well.

>>76509810
>I started trooning but I have to stop because my legs hurt a lot. I also get pain in the middle of the chest. Any advice?

>>76509679
coros makes you do a test to work that shit out. it appears somewhat accurate, but I could probably go slightly fasters than its predictions.

>last km of race
>halo: warthog run theme comes up next on playlist
based

68 minutes of sub threshold banked this week

>>76501089 (OP)
lmbo i bought a pack of xl undies (boxer-briefs) cuz i was feeling myself and thought the extra fabric would prevent thigh rub and lo and behold after i ran a 10k in em my fucking gooch pubes sweated and twisted themselves into a knot bc the crotch was hanging loosely.

>tfw pretzled up in my tub with scissors and an electric razor trying to free my legs

>>76509827
>zone 2
?

>>76501089 (OP)
How do you guys avoid pain on your shins from running? I always get it when I try to get into running and have to quit eventually

>>76510049
the same way your watch is predicting it but with way more info because you know exactly how you feel on each run and at each pace.

>>76510480
>I always get it when I try to get into running and have to quit eventually
and what have you done to sort this? shoes, surfaces, mobility, strength training, running form.
don't just take a break and blindly hope it doesn't happen the next time

>>76510480
What's your weight and height?

>>76501089 (OP)
My poor nipples. I need blister plasters or something

>>76510543
Why tf do people have issues with their nipples when running? I have never had that issue ever.

>>76509810
see that old man you made fun of because of how slow he runs?
that's actually what you're supposed to be doing too
zone 2 is the final /roon/ pill

>>76503920
>5'4", 115lb
my girl weighs more than you

>>76510487
Yes my watch has this information too. I have recorded ROE at the end of every single run.

>>76510642
Can she sit on my face?

>>76510670
RPE oops

>literally tried Galloway this morning
Doing this was so much harder than what I thought. I couldn't keep my hr down into zone 2 except during the 30 second walk break. It was so much easier to keep it there when I didn't stop running.

gm
subthreshold day today

Storm thinks it can ruin my long roon day. But I can wait it out.

novice here, tried running 5km to test my baseline and it took 35 minutes (lmao i know)


how to start? also my shin killed me more than being tired or out of breath

>>76503920
> 5'4
Literally stop running and do bodybuilding. Take photos in large rooms with no furtniture and you will look like Ronnie Coleman

>>76510893
now that you've done 5km your next run should be 10km and 20km after that
also start every run at full speed and try to maintain it as long as you can

>>76510913
Nah I tried that and couldn't put on mass, I naturally have very low appetite
I'm much more gifted at running so stick with that, being small means I get less injuries

opinions on rucking?
tried it after a friend insisted but it felt way more like a leg workout than actually running

>>76510986
Sounds like a one way trip to injury
Though maybe good training for ultras where you have to carry food etc. if the mass is low

>>76510986
absolutely retarded
there's a reason most military have fucked up knees
just don't do it
do your bulgarian split squats and z2 jogs that's all you need

>>76510968
>I naturally have very low appetite
no shit. the point is to push yourself

>>76511026
And I'd rather not when I dislike lifting and prefer running ¯\_(ツ)_/¯

>>76510986
just don't do it like you're in the military. be like a fast hiker. 10-15kg, hills, 4mph feels good for me

At what distance do you start taking water with you?

>>76510565
t. pepparoni

>>76508214
58 km this week
ramping to 75-80 km over the next month to prep for a marathon

I’ve been coming here regularly for years and I just realized I’ve never learned a single useful thing from /roon/ in all that time.

Everything I know I learned elsewhere.

Congrats. You guys are truly fucking useless.

>>76511159
you don't come here to learn
you come here to share your runs

>>76511166
in that case, this week’s long slow distance
in brutal humidity with “feels like” 32 degrees Celsius

>>76511166
NTA but I'll share my morning run because I'm quite proud.
10k at 5:56/km and it felt very easy. I have shit lungs but I'm committed to run a 40min 10k in 2 years. I started last year as a cardio-let dying running below 6:30/km, it's been painful, but my legs are ok with running 25k weekly nowadays and I feel the machine getting more efficient. I love running.

>>76511159
I learnt more from letsrun's norwegian singles thread than 3 years on /roon/ lmao

>>76511159
>>76511243
This is just a place to dick around

>>76511159
>run fast less
>run slow more
Literally what else is there to learn?

The local psycho on my strava feed just uploaded this

>>76511185
nice work, I think I'm going to stop doing long runs, seems the most wear and tear and injuries I get come from long runs
going to stick with norwegian singles but instead of long run on sunday just do another easy run

>>76511407
Long runs in NSA are just slightly longer easy runs anyway.
Unless you're training for a marathon they don't need to be longer than 90 minutes

>>76511328
thats crazy, i'm already yawning and bored as hell off 36km runs

First time under 24 minutes for 5km, though I did not push maximum, but Garmin prediction would come close. All out would be around 22 minutes.

>>76510844
Got it done. Been using nerds gummy clusters as my mid run snacks over gels/gummies. No issues so far

Daniels' Running Formula or Advanced Marathoning for babby's first marathon /roon/ lit?

>>76511572
The first 100 pages of this thread is better: https://www.letsrun.com/forum/flat_read.php?thread=12130781

since i started running again my arms have gotten scrawnier. I don't know if they're just losing fat, or if they're actually atrophying
oh well

ran the tri-lake loop at acadia national park today with my gf. amazing. can't believe how good life is rn never doom guys

>>76511551
nice work. i also like swedish fish

>>76511159
>I’ve been coming here regularly for years and I just realized I’ve never learned a single useful thing from /roon/ in all that time.
lol newfag

My entire life has been leading up to zone 2

My entire life has been
leading up to NSA

>>76508223
>>76508443
>>76509978
>>76509986
>>76511154
5k/10k times?

My entire life has been go out and run whatever and whenever I feel like

>>76511952
Lmao what is that sprint at the end if the last rep

>>76511977
it was like 150 or 200m left and my watch was beeping at me saying I was running too slow like 5:15 or something and I was like "oh yeah? I'll show you slow" and actually by the end of it still felt pretty fresh, wasn't panting or anything, felt nice to throw in some speed
might've been the song too can't remember what it was

>>76501089 (OP)
If I love pussy but am currently an average incel , should I start rooning? I hear most running clubs are basically just hookup groups

>>76512247
You still need to be able to talk to the women there
Fwiw, i did parkrun for a while, which is similar-ish to a running club (meet up every Saturday to do a 5K), and there weren't many hot women. There was one who would show up occasionally, and a few others who were decent looking, but that was it.
Maybe other types of running clubs are better.
These days, I just run alone. Like I do everything else in life.

>>76512247
>Look up the local run club
>All the chicks pictured are ugly as shit
I'll pass. Maybe you'll have more luck with yours, Anon.

>>76512294
>>76512289
Interesting and good point on being able to talk to women. Im kind of trying to reverse schizoid personality disorder, and I basically just bike and read books, but I live somewhere gigafat and illiterate.
Since people can't into bikes because there's an investment, I had the idea of getting a running club started to try and make some frens. Getting too lonely.
I live in a town with like 20k people, but mostly older and half jeets now. No roon club, closest one is in the city like 30km away.

>>76512294
>>76512289
>join a run club in my city
>100 people or more show up every week
>80% of them are hot
>60% are female
>high turnover, lots of new people every week
>ends at a different bar every week, hot sweaty people all chatting each other up
>i am (genuinely, diagnosed) autistic and hate every minute of it, force myself to go anyway
>hate the social interaction component
>think it’s going poorly every time
>like 2/3 of the time, the next day i realize at least one girl was flirting with me
>never do anything about it

You could genuinely clean up at one of these things if you’re not retarded.

>>76512324
>No troon club, closest one is in the city like 30km away.

>>76512388
I dont drive, I ride a bicycle, and im 5km outside of the town which is 30km away from the city. I'd prefer not to burn 600 calories before I burn 700 calories to then have to burn 600 more calories, and do that 3x a week more than I already do.

>>76512386
are you still going to it?

Did my long run. Wasn't great, but that's my fault: didn't eat dinner last night, didn't sleep well last night, didn't eat much this morning other than a donut and some cookies. I bought some Cliff Bars last week, but forgot about them until I was 9 mi into the run. A little too late. I'll try to do better next week.
Didn't see any bikini girls down at the lake, it's a pretty cool and windy day. There some cute women out walking on the trail though.
Saw 1 rabbit just as I finished. That was it. I guess most of them have migrated away for the season or got eaten. Saw someone walking some good looking Shiba Inus though.

Also: at what distance/duration do you start taking water with you?

>>76512386
I run exclusively along the river in my city (Boston) and pretty much every single girl I see running hot or cute
since its the summer they're all going sports bra and short tights
maybe I should join a run club

>>76512662
yes, why?

>>76512672
I try to (cache water / make sure the route goes by a water fountain / also bring a gel or sugar of some sort) for my long runs when they’re 10mi+. Only really essential for the half marathon distance but nice for a 10 miler.

>>76512741
Oh, thanks, then yeah I guess I should figure something out. I was pretty de-hydrated at the end of this 11 mi run. I never tried the gels before. Apparently they're going to be giving them out at stations during the HM I'm doing soon. Maybe I should try them first to see.

>>76512741
>>76512846
>gels
You didn't beat the race

>>76512880
Well, for one: I haven't done it yet. It's a few weeks away.
Also, are they illegal in real races or something? If so, then I won't use it.

Nice 21km long run at decent pace. Felt good :)

>>76513268
>>76513268
>>76513268
>>76513268