Thread 76525504

>Advice for new runners:
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;
- If you start to feel pain anywhere, stop and rest;
- Don't try to copy what pros are doing. Do what feels natural; and
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).

>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
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 >>76513268

>>76525504 (OP)
>troon running general

Been a good month of training after taking a year off. Garmong thinks I'm in 18 flat 5k shape which seems a bit optimistic but I'll put it to the test this weekend

>>76525530
Don't disappoint the robot.

>>76525504 (OP)
What is a good combination of running and lifting? I would like to run fast 5K/10Ks (sub 20 minutes/sub 42 minutes, respectively) and still look decent. I'm 6'3, so I will have to lift some weight as well.
How many days a week can I do each and still progress?

>>76525592
>How many days a week can I do each and still progress?
How much can you eat?

>>76525592
just take the Tri pill and be done with it

>>76525598
A lot, that won't be an issue. Time might be, cause I want to spend time on my family as well.

>>76525601
I would, but I don't like cycling.

I'm starting to wonder if signing up for that HM was a mistake, since I'll probably end up kms before raceday anyway. Money down the drain...

>>76525624
why not kys during the race? win-win

morning heal with the gf. she blew me after :)

She has the physique of every middle age woman in my office that don't even workout...

>>76522602
Impressive. Very nice. Now let's see sirpoc's subthreshold session

>>76525642
Can I get a job at your office?

>>76525629
It's 2 weeks away, and I don't want to get in anyone's way

>>76525530
Ouch it doesn't think highly of your cardio. With an 18:03 you should be running a sub 3 maratroon

>>76525618
duathlon

>>76525504 (OP)
DO these mutt girls ever feel awkward around their moms, knowing that the only reason they exist is because their mothers were obsessed with long, girthy bbc?

>>76525650
>quarter squats

shameless.

>>76525734
Source for both infographics: 10.1016/j.asmr.2021.09.032
Yall got any more info graphics btw?

Did some strides. Do short sprints (200m) help with 5k+ distances at all?

I think I need to do cardio to make my dick work again because I get gassed like a minute into sex and then my dick deflates, has anyone seen gains in this particular area that can motivate me with a success story?

>>76525791
They can help with running economy at all speeds. Hill sprints can do the same. Consider them a sharpening of your fitness but they shouldn't make up the bulk of your training.

>>76525743
only 'raphic you'll ever need

>>76525692
sorry about your vert dawg

>>76525592
If you just care about looks you don't need much
Just get gymnastic rings, you can do all sorts of high volume upper body workouts with it
For lower body just spam bulgarian split squats until you can't walk anymore, you can also use the rings for that to fry the shit out of your stabilizers

>>76525960
You won't gain much strength, I forgot to mention, but for looks volume is far more important than weight

>>76525960
How many times a week should I lift and how many times should I run in that case?

>>76526004
If you have time to hit each muscle group twice a week then you're golden, that's standard for most lifting routines
Can't help with the routine programming though, I believe that one is pretty subjective

to this subT chad: >>76522602
mind if I ask what your goal pace is (I'm guessing around 4min/km) and what your distance/time per rep was? I am too retarded to glean it from the image
also lol at the dude who thought you were out of shape for taking 1 min recovery between reps, he's probably doing couch 2 5k

>>76525686
Often times it's white dad and black mom.

>>76525804
nah I'm only 36 years old so I've never had trouble with losing erection
I get hard very easily and maintain for as long as I want basically
but I have noticed that when I don't do cardio my boners aren't as hard and when I'm regularly running it gets thicker and harder

Did my fast run today. Not quite as fast as I hoped, but decent enough. Started off too strong though, probably... second half was weak. Tomorrow it supposed to be an easy one, so I really need to slow it down after these past few days...
They started putting up signs along the trail for the HM already, even though it's almost 2 weeks away. I guess it's happening.
Saw 1 bun at the end, that's it. No herons, no salmon.

Eh, too 3Bish hair.

>>76525624
It wasn't. Just take a bunch of meth and run it, and hopefully you'll die of a heart attack as soon as you cross the finish line.

guess my time based on my leg (pic taken crossing finish line of marathon)

What will focusing solely on mileage do for a 5k speed?
Planning to run 70k+ every week till the end of the year and see where it takes me.

>>76525658
That one is probably accurate since my longest run since returning has only been 15k

>>76526189
Aiming for around 4min per k but mostly going off HR (173-179 by the end of the rep, my LTHR is 184) and RPE (6-7/10)

Reps were 8x3min so only 24 minutes of volume versus the standard 10x3 for 30 minutes. This is because I'm only running 5 hours a week, over the coming months I intend to build up to 6 hours with 30 minute sessions.

>>76526660
You can get surprisingly fast with just slow runs every day, one advantage is your body feels really fresh on race day.

I came back to running after a year off and improved from 20:25 -> 19:14 in just 3 weeks of very slow running 5 times a week. Granted my old pr was 17 minutes so most of this is attributed to regaining old fitness but still, it's not a net negative. That 19:14 was the freshest I've ever felt in a 5k race, I ran a huge negative split and overtook ~20 people in the last 2k. It felt completely different to previous 5ks I've ran where I'm dying from 3k until the end.

>>76526649
Did you run a marathon in the Rebel? Isnt that shoe insanely soft and bottoms out quickly?

>>76526908
no, elite v4. although I see just now there was a rebel colorway that was identical. upper is actually the same, just the elite has peba + a plate, then a few other minor differences. picrel shoes both

Hello running shorts seller. I am going to a park run and I want your shortest running shorts.

>>76526204
What is this that you are using for your data? What do you mean by buns? I assume heron and salmon is literal.

My blisters hurt.

Anyone ever run in the rain? I've done it a couple of times including today, but only when it's a light drizzle

>>76527236
Yep wear wool socks

>>76527236
It happens. A heavy rain sucks and I’ve stopped for cover before, but a light rain is nice. Also depends on the temperature.

>>76525804
When I stopped watching porn regularly I started to have diamond hard boners all night if I had even a little bit of pee in my bladder or just two days after a wank. It's a real problem because it keeps waking me up and doesn't get down. I'm a man btw.

>female jogger coming my way
>cross to other side of street
>she crosses to my side of street as soon as i pass her
> starts following me
>i sprint away
fuck you semon demon, i'm married

>>76527236
Just did. It downpoured on me. Looks like I got some much needed practice in the rain though. At least it didn't storm.

>>76525642
You're a fuckin moron

>>76527215
>What do you mean by buns?
Buns, they live along the trail
>What is this that you are using for your data?
My Garmin watch
>I assume heron and salmon is literal.
Yes I am always looking for animals

>>76527448
Nah, ridiculous hyperbole that totally ruins my credibility is just my M.O.

>>76527236
>in the rain
Haha are you crazy what a silly proposition. Might as well put you into a mental asylum for suggusting this. Haha

>>76527236
my favorite barefoot runs are in the middle of summer storms
>pebbles gets washed into the gutter
>absolutely no casuals or pedestrians to route around
>all the animals are out and the bugs are all hiding
>the air is the freshest it can be
>constant puddles to splash through
>rare free cooling
it's the best

>>76527066
New Balance can never seem to get it right. They can make shoes marshmallow soft or iron-hard but never anything in between.

>>76525592
i replace leg day with running
one a week is decent 2 is ideal

>>76527216
is that terry davis?

Saw a really pretty girl at the end of my run. I really want to be /fit/ bros

new shoe time
recs?

>>76527935
Superblast, they've changed my life

>>76525734
People just make up these images and throw in a bunch of anatomy & physiology words just too act smug

>>76527186
>I want your shortest running shorts
Sure thing tootz. I'm a big fan of
>I am going to a park run
faggot

>>76527935
what watch do you have?

Anyone else wear female running shorts? It's difficult to find highcut male shorts in most stores

Weather was perfect today

Need help getting to 19:59 in the 5km by December. Pls help.

I've worn Asics Nimbus for 10 years. I'm very stuck in my ways.

>>76526672
Roger that sir, thanks for the response.

>>76528022
Go to the other stores

>>76528022
I bought some short puma shorts from winners, they were in the men's section but they rung up as "womens athletic wear" on the receipt
I like them so I wear them

>>76528022
Bro

>>76528018
me? garmin forerunner 265S

>>76527958
>Superblast
Are they worth the price though?

>>76528111
>S
what's your bra size?

>went for a 5 mile run
>legs felt fine except randomly I would get horrible pain in my knee briefly that disappeared quickly
>this happened 3 or 4 times the day after running
>increasing my cadence has helped a lot though, before my legs from above the knee to the sole would hurt after a run
>think it has something to do with shitty shoes, the sole is thin and doesn't seem to have a lot of support

I'm tempted to go to a running shop where they can analyze your gait and sell you a shoe that gives you good support but they will cost around $200 and I'm not certain this would help

What's going on? I really don't want to stop rooning bros

>>76526649
3:47

good long roon today, getting excited for upcoming marathon in 60 days.

did the last 12km at target marathon pace (4:55/km) and my heart rate stayed mostly below 170, even during hills, headwinds, and taking on gels.

u guys r gonna get butt cancer if you keep rooning

https://www.dailymail.co.uk/health/article-14768309/colon-cancer-running-asco-2025.html

>>76528445
Oh we're not the ones who you should be worried about getting butt cancer, "anonymouse"

>>76528445
>who regularly run marathons
so a nothingburger
only vo2maxtards and "regular marathoners" are doing extreme volume and intensity enough to be worried
not the case for recreational zone 2 chads of /roon/

>>76525843
>darebee.com
holy fuck what a throwback. I remember about 10 years ago they had to remove a bunch of their workouts from their site because they were named after/inspired by DC superheroes and got C&D'd by Warner Bros

>>76526649
DNF

>>76528132
My pair has 850 miles on them and are still going

Any tips on running while a little obese?

>>76528607
Lmao
It's funny, earlier in the day I was thinking that living in Western countries is pretty nice, because you only need to be moderately fit to be fitter than most people, whereas moderately fit is the norm in a lot of Asian countries

>>76528611
that is the most obvious bait I've ever seen bro

>>76528594
Damn. On a per-mile basis, they’re almost cheap.

Set a new 5K PB. Feels good man.

>>76527976
>People
You mean physical medicine practitioners and researchers?

>>76527935
Soucony Endorphin speed 4 or 5

I don't bend my knees while running

>>76528807
very nice, big grats

>>76528818
you say it like you're supposed to

How am I doing 4th time I've tried this running thing.

1st attempt 25.5min 5k
2nd attempt 27min 5k (nature trail uneven elevation)
3rd did some intervals
4th attempt 23:37 min 5k.

Am I doing good for a beginner. I did a few laps when I was institutionalized in a suicide ward as a teenager haven't roon since, I'm 29.

>>76528858
>I was institutionalized in a suicide ward as a teenager haven't troon since

>>76528873
Lmao. My mother institutionalized me because shes crazy I wasnt actually suicidal, or a tranny.

How's the rooning? I think its pretty good considering I havent ran in a decade

>>76528893
>How's the trooning? I think its pretty good

Trying to keep my cadence high but my feet still slam against the concrete and my knees hurt from just a mile of running. What am I doing wrong?

It's like my knees are just not built for running

>>76525504 (OP)
>go to have an easy zone 2 run
>accidentally listen to music instead of podcasts
>IIII NEED TO KNOW NOW KNOW NOW WILL YOU LOVE ME AGAIN
>end up doing zone 5
Fug I just lost all my endurance gains. Never let the musicjew trick you bros..

>>76528853
Are you telling me I am not the abnormal one?

>>76528858
Slow your pace, you're running at near peak all the time is going to end up in injury

>>76528611
>moderately fit is the norm in a lot of Asian countries
if by "moderately fit," you just mean skinny, then sure. I know east Asain mothers are supposed to be pretty merciless in response to any weight gain from their daughters. I don't think East Asians have a higher percentage of their population looking jacked and muscular, though

>>76528908
be light on your feet
they shouldn't slamyour foot and leg are basically a spring, the impact is taken up starting with your arch, then works its way up the rest of your leg and into your hip
and no point should any joint be slamming your muscles should be taking the impact as your joints bend
also helps to not even think about stepping or landing (your feet) only think about lifting them up behind you and trying to kick your own butt

>>76529025
oh and your foot should be touching the ground under your center of gravity, at absolutely no point should your feet be in contact with the ground ahead of your center of gravity

>>76528858
>heart rate 175
>5/10 effort
yeah very funny

I want to be like Goggins but I dont want to do ultras (yet). What marathon should I run?
What's the most difficult marathon?

>>76529025
>only think about lifting them up behind you and trying to kick your own butt
I'll try this
>oh and your foot should be touching the ground under your center of gravity
I'm trying to do this already

Should I get one of those watches that tells you your cadence?

>>76528807
good stuff meng

waiting for a gap in this shit to get out for a run

How retarded would it be to run a half marathon with headphones on?

I just want to find something that gives me purpose. Last couple marathons I finished I felt absolutely nothing.
Sure I could barely walk next day but I did not feel like I've accomplished anything extraordinary or special.
Maybe I should sign up for 100 mile ultra. I don't know. Maybe I need to get as close to killing myself during race as possible to feel something.
I just want to feel something.

>>76529355
Every HM I've done at least half the runners have headphones in.

>>76529355
get the bone conducting headphones if you're worried about not being able to hear your surroundings

>>76528858
>23:37 min 5k.
that is phenomenal for a beginner, I'd say practice patience though, injuries will slow you down more than lazy training

>>76529391
try to get a sub 4 minute mile

>>76529402
why would you need to hear your surroundings?

>>76529391
Go feel the knurling of a barbell

>>76528858
Nice progress as a beginner
Contrary to others who will tell you to slow down I'd say keep doing what you're doing until your 5k time plateaus. Unless you're running more than 3 times a week you shouldn't have to worry too much about recovery. Listen to your body though and take a rest day if you feel soreness or an injury coming on.

If you are running every day then yeah you should stop trying to PB every time though, that shit will get you injured very quickly.

I can't roon for a week because got a tooth extracted. I'm gonna lose my gains mang

>>76527935
A lot will depend on your preferences, budget type of running. But the big new trend is show companies taking their top of the line foam they use in their carbon plate shoes to make a big stack, and calling it a daily trainer. They are usually light and springy enough to do tempo and soft/forgiving enough to do long and recovery runs.
ASICS was first to do it with SuperBlast and just released a a few new “blast” variations. They are all $200 and above. But have heard a lot of people love them. Adidas has the Evo SL which at $150 seem to be the “it” show this year. Nike has their Vomero Plus which just launched and is in the middle of the other two at $180.

>>76529065
God's Country is tough

>>76528264
I think the current thought is that gait analysis is a meme and you should just pick shoes you find comfortable. There are plenty of shoes that are in the 100-150 range instead of 200, especially if you get an older model.

>>76529065
>What marathon should I run?
Ideally one you can get into and be able to attend. A lot of the big ones even outside the majors fill up immediately at sign up or have a raffle. Outside of majors, Grandma’s in Duluth, Big Sur, Flying Pig Cincinnati, and Marine Core in DC get named a lot as good marathons.
>What's the most difficult marathon?
Probably one with some combo of lot of elevation gain, a trail with difficult terrain, and at altitude. I did Big Sur which has some big hills and the road has a big camber which I found a lot harder than my other marathons. I’m also a midwest flat lander and had never run hills like for that long.

Hey anons, I'm not really into running but I need to do it for reasons. Shill me on your favorite shoes. I suffer from shin splints super quickly and have hoof-like wide feet. My current pair are Asic Nimbus Gel 19s, but they're a few years old now and I wanted to try getting something fresh to see if that helps with my discomfort. I was about to just get the newer Gel 27s but I thought I should stop and ask for advice first.

I hate speed training so fucking much
This isn't fun, this isn't enjoyable, I feel like shit during the entirety of the workout
But here I am being forced to train to be able to run 2400m in 11min, even though I will probably only have to perform that once in my entire lifetime
Hate this shit so fucking much, I'm stuck and being humbled by fucking 1x400m in 1:50min intervals

>>76529692
>But here I am being forced to train to be able to run 2400m in 11min
branch?

>>76529692
Good luck anon, I've only got to do it in 14 min and I'm still afraid I'll just have a bad day and choke on the run since that is where I'm weakest. It's bullshit, I more than doubled the minimum pushup requirements without even training for it.

>>76529516
I much prefer my Novablasts over my Evo SL's
comfort wise anyway

>>76529811
I prefer the EVO SL generally, but I’m more comfortable taking the Novablast 5s out for runs above 20 km.

I still hate the Novablasts though, the combination of the squishy foam and high drop makes me feel like I’m running in high heels made from bouncy balls. It’s the only shoe I’ve ever run in that makes me feel “unstable,” and not in the traditional way people describe shoes as unstable.

>>76527935
Vibram Fivefingers

>>76529912
kys
>>76527935
please provide more details or i’ll have no choice but to recommend the EVO SL

>>76529912
BASED

One thing that I really love about running is the ability to explore in your own city. Today I ran through an area I've never visited before, and it was a very chill run. Saw some cool places, new trails, cool houses, etc. Great stuff.

>>76527935
steel toe boots

>>76528818
Same

>>76529065
Leadville

>>76529437
So you don't get raped

>>76528022
If you like their shorts, you might like their sports bras as well. It'll help with the nipple chaffing!

>>76528445
>actually read the article
Oh you, dailymail! I love how much of a troll you are! Maybe they should have asked those 55% of women participating who had it how many times they have regular anal sex with Chad.

>Preliminary results had shown that runners ate at least five energy bars and also consumed gels daily.
lol.

>>76529391
>sign up
Try a 50mi first. I could say 50k, but the only real difference is 50k's are just marathons done on a trail with five miles tacked on (you can even get away with just doing a marathon training plan.) Get used to walking though.

Or, you could graduate into triathlons.

>>76528807
Cool. Now sign up for an actual race and see it drop even more.

>>76529570
>of lot of elevation gain
If the anon is an American, the one I recommend often for people wanting elevation is Blue Ridge Marathon.

10k roon meetup when?

>>76530050
men can't be raped

>>76530058
>10k troon meetup when?

>>76530112
This. Men are always willing therefore it's never rape.

People here say to run zone 2, but they never define zone 2. Some systems use 60-70% of max heart rate, but others use 85% to 89% of lactate threshold. Those are quite different.

>>76530134
I just go by the "slow enough you can have a conversation but still running" saying. I swap running with military cadences though.

Short and easy one today, my legs were pretty sore after the past 3 days, so this was good I guess.
I need new shoes I think... but the HM is a week and a half away, so it's too late to buy any now. Oh well, hope these don't fucking fall apart in the middle of the race on me.
Saw a few hot chicks today, including one walking her dog (yjk).
At one point, I saw FIVE buns in a group... I hadn't seen any buns in that area for weeks. Where were they all at? Also, at the end I was sitting and watching the river, and there was a huge splash. I think the salmon are here. I didn't see any big fish yet though, just a couple small ones.

>We conclude that current evidence does not support Zone 2 training as the optimal intensity for improving mitochondrial or fatty acid oxidative capacity. Further, evidence suggests prioritizing higher exercise intensities (> Zone 2) is critical to maximize cardiometabolic health benefits, particularly in the context of lower training volumes.
>https://pubmed.ncbi.nlm.nih.gov/40560504/
>https://waltersport.com/investigaciones/much-ado-about-zone-2-a-narrative-review-assessing-the-efficacy-of-zone-2-training-for-improving-mitochondrial-capacity-and-cardiorespiratory-fitness-in-the-general-population/

zone2chuds... we lost...

>>76530166
>This study brought to you by Zone 5ers

>>76530134
There's many models because different things work for different people. I use Karvonen because it takes RHR into effect as well.

>>76530153
>talk test
Best way. It's how I know I'm in zone 1 or 2.

>>76530166
This is the last place I'd expect to find a Medalist image in

>zone 2
>base mileage
>candace
Nigga I just run

>>76530199
>Nigga
You will never be black. You don't have the aura. You don't have the swag. Go put more salt and pepper on some eggs.

>>76530217
Thank god

>>76530166
>actually read study
>they're focusing on the general population of mostly weekend warriors instead of elite athletes which need to do a shit ton of it for every small inch they can get
>they articles they pool study the weekend warriors, not elites

Pick what shoes I'm going to buy and the size
>Just over 9 inches long, just over 4 inches wide

>>76530287
and your foot size?

>>76530297
same as my penis

>>76530134
if you're breathing solely through your mouth, you're going too fast
if you're breathing solely through your nose, you can go faster

I left two frozen water bottles at my half way point in my run and somebody stole the frozen solid one and left the other one like 50 feet away. These are just cheap Gatorade water bottles. Why would someone do this?

>>76530563
non-whites

>>76530563
How long was your run? Have you not heard of a hydration belt or vest?

>>76530704
>he doesn't drive around hiding bottles of water for his 5Ks

>>76530704
7 miles but it’s 85 and 80 percent humidity here. I run 1.6 mile loops so I can hydrate and douse myself in ice water. When I finished I got back to the start of my loop and my water bottles were gone.

pulled an all nighter cos it's easier than trying to get up at 5:30
had a little bit of pwo to keep me going, off out on a slow jog for a bit of zone 2 training. Aiming for at least 6km today

I set a big PR in the mile at a track meet today. 5:18 from 5:32 previously. The Nike dragonflys are pretty sweet... This was the first time I've worn them for a race, got them just a week ago.

My easy pace is 17 minutes/mile.

>>76530825
literally me

>>76529925
>please provide more details or i’ll have no choice but to recommend the EVO SL
My feet are 4.5 inches wide, I'm short and have a small stride, I've got shitty form and stomp around like a retard, and my shins are usually on fire after half a mile.

>>76530825
>easy pace

>>76529063
I went by how I feel after I finish, after 2 minute cooldown I felt pretty good.

>>76528986
I've only been going once a week. I do a lot of hiking etc. If I say hike a lot and do other cardio and only run once a week, doesnt it make sense to just run as fast as I can at that time?

Went hiking on monday. 700 meter base to a 2.5km tall mountain, doesn't this kind of serve the purpose of a slow run if I am walking uphill fast? I've been hiking a lot over the year thats why I think my time is "okay" for never having run before.

Do you ever try to listen to music at specific tempos to try to match up with your cadence? Whenever the right song comes on it feels good. I want to try a full hour of it or longer. What's the strat? Find a State of Trance I can tolerate?

Another sub-thresh workout in the books, this time 6 seconds per k faster than last week on the same effort

>>76528611
>>76528998
I went to asia thinking this was the case, hoping to find some jeans that fit. They didn't have anything under 30" waist size. And these niggas are 5 foot. Fucking goblins they are. And then I'm not even taking India into the consideration.

>>76528807
HOLY SHIT

Do you eat the entire energy gel at a certain point? Half? Do you just stop for like 30 seconds while you do so?

I'm worried I'm gonna get an upset stomach if I eat too much but I need the calories on long roons.

>>76531555
Depending on the run I might do a little bit at a time over a few minutes or all in one. A lot of people are different, and it’s a little trial by error to figure out what works best for you. You might try gummies as opposed to gels as you might find it easier to run and eat those. Also, a lot of these things are just carbs/sugar. It’s become more popular for runners to have candy (nerds gummy clusters are popular), straight maple syrup, strop waffles, etc.

>>76531555
wtf is half a gram of amino acids supposed to achieve lmao

Just eat a mars bar or sth holy shit like what is the texture of this shit like anyway.

>>76531694
Yeah I chose gels because I don't trust myself to not have gummies stuck in my throat if I chew and run. It just seems like something could happen to me.

I've been eating maybe 1/6 of the gel every mile but my pace drops off too quickly for my liking so I'm trying to change things up to see if I can't boost it up. I've gone on a couple long runs where I forget about it and have only eaten half of it.

I have some Honey Stinger gels and some GU gels and I think the GUs fuck with my stomach for some reason. I regret not buying the Maurten because even though they're expensive as hell, they're just basic ingredients, but oh well. Work with what you've got.

>>76531856
Half yogurt half syrup kind of texture. I've been doing fasted runs and yesterday had half of a gel before my run instead of nothing and my first mile pace improved considerably. Obviously a lot of factors at play but yeah

>>76531864
Isn't 1/6th of a gel per mile basically nothing though? Base metabolism is already like 70 per hour so you're not doing much more than replacing that.

>>76532070
>Isn't 1/6th of a gel per mile basically nothing though?
Probably. I should test it out on a shorter run but I'm always paranoid I'm gonna get an upset stomach if eat the whole thing and shit myself 7 miles from home.

I've heard take in a gel every 40 minutes.

>>76531555
>Do you eat the entire energy gel at a certain point? Half? Do you just stop for like 30 seconds while you do so?
I do little bit over the span of about 2-3minutes.

>I'm worried I'm gonna get an upset stomach if I eat too much but I need the calories on long roons.
That's why you experiment on your long runs. My optimal schedule is one every 4 miles after the first six. If I do it any sooner, the chances of the gurggles increases a lot. Any later, the chances of bonking increases. If you are too worried in the beginning, find a loop near a toilet or bring baby wipes with you.

>>76532118
>That's why you experiment on your long runs.
I'm out of shape and worried about getting the car over the finish line but yeah, fair enough.

>>76532118
>If you are too worried in the beginning, find a loop near a toilet or bring baby wipes with you.
I'm going to have to retvrn to the parks I was training at but they're hilly so I've just been running on the street. But your poast has inspired me to just go and make it happen.

>>76530960
Nice, what do you use for your heart rate range for subthreshold? I've got a max HR of 185 and I've been trying to keep my HR during subthreshold intervals at 148-155 (80%-85%). Not sure if that's the right range or not but the RPE feels right and I'm close to predicted training paces from lactrace.

If you're not doing an intense, long run, in the summer especially, you really don't need these stupid gels, which is 80% of the time. You're only developing a bad habit and a crutch.

In effect the manufacturers of these gels have set up a toll booth you have to fork over to every time you wanna go for a simple run, which is offensive to the human spirit, as well as being a regularly scheduled waste of money---the worst kind of waste.

>>76532286
more like 95% of the time
"intense long runs" are pointless if you have no specific competitive reason for them

>>76532308
Hey buddy I don't disagree I was just trying to be polite.

Also i actually looked up the cost of these and it's not as bad as I remember--mostly $1.50 a pop on amzn. I remember my bike shop selling these for like five bucks a pop a few years ago. Although idk what the primo brand is and is going for now.

Still, if you're worried about shitting your pants mid run from taking them just leave em behind.

Anyone have any recs for trail running shoes? Do i really need to buy them special, apart from my dailies?

>>76532440
You probably should get something specific for the trails, they have better traction than road shoes

>>76532440
Don't be like one of those retards on reddit that buys streakflys and then runs on gravel or some shit: https://www.reddit.com/r/AskRunningShoeGeeks/comments/1l487f5/issue_with_new_nike_streakfly_2s/

It's also that trail shoes probably will heve better groundfeel. At least I hope they aren't insane stack monsters like normal running shoes.

>>76532440
I would buy them with lower stack height than a road shoe. The only reason I would buy them is if you run on rocky terrain and they have a rock plate in them. Otherwise you can get away with normal trainers.

>>76525504 (OP)
https://www.youtube.com/watch?v=ju0BxJpA9xo&t=487s&ab_channel=Goatis

Reminder that running is absolutely awful for you

>>76532788
Good

>>76532788
>Reminder that running is absolutely awful for you
And I'm fine with that. Next.

I just wanna say I hate that Philly chick.

No idea if any of you will remember me, but I'm the guy who started to run 3 weeks ago doing 5km with no prior running experience. Most of you said I'd hurt myself by doing 5km bceause it's too much for a beginner, and you were right. I didn't hurt myself pretty badly, but my 4th run (each 5km were 3-4 days apart) was 2.5mins slower than my 3rd (37:15 4th, 34:45 3rd).

After that 4th run, I took 10 days without running because my shin splints were hurting more than usual. My ankles felt "stuck" too, and I started to have sciatic pain when I was sitting in certain positions (never had sciatic pain before). Nothing major, but yeah, my little pains were lasting longer and longer after each run, and I also developed new little pains after each runs.

Anyway I felt great since two days ago, so I decided to run again today, but I'm doing just 1km instead, as pretty much everyone suggested. I ran the entire way through (which really surprised me) and my time is 6:17. I'll just try to improve this time and I will increase my distance slightly each week. I'll try to run every day, or every two days if I'm unable to do it every days at first.

Thanks for reading my blog

>>76533195
There you go bro, sometimes it takes that one injury until you get humbled. Glad you stuck with it

>>76533209
Thanks man, yeah, I really wanted to stick to the 5km because as I said in other threads, I felt it was cool to see my progress (jogging more and more) every time I do it, and once I'm able to jog all the way, I'd just see my progress with my times. And 5km would still be a great morning workout, even in a few years. So I wanted to stick with it. But yeah, seeing that I was just getting more and more hurt after each run, I didn't think it was a good idea to keep going. I wanted to keep doing it every 3-4 days, but my desire to keep my body healthy and without major issues is higher lol

I just hope I'll feel good today, or at least tomorrow, to do that 1km again

>>76533218
I mean tomorrow or the day after kek im retarded

>>76530960
>>76530934
What is the best app to use if I mostly just want it to track distance and time without any extra equipment?

I can run 1 mile is 7 minutes 30 seconds. Is that bad?

>>76533327
strava or garmin are probably the most popular

runnerup is for schizos

>>76533327
MS Excel

>>76532788
>Eating disorder
>Constantly overtraining
>Clearly doesn't like running
NGMI

>>76533327
Literally just use google excel or libreoffice spreadsheet. To track your time, use a watch or your phone. Cant get any more barebone than that, unless you want to take note of your stuff on a piece of parchmin paper and count your times in your head while you're running

I'm getting back into running and my Achilles hurt now. Feels like I have planter fascitis, but in my Achilles. Do I just need to chill out a little bit?

>>76530153
I can talk normally at 180. I hate that the general advice absolutely does not work on me. Fucks up my training.

>>76533637
a little rest isn't bad, but I think for tendons and such it's good to keep them moving to aid recovery. Just lower the intensity obviously.

>>76533659
is your max hr 250? do you not need to breathe?

>>76533659
Yeh I'm able to talk and sustain over 180bpm for a long time, as in hours. Which seems to fly in the face of what all the running books and articles say should be possible. Physiology is weird like that.

No idea what my max HR actually is. Probably just shy of 200.

Anyone run in the NB 880 v15?

>>76533631
I need to track distance retard

>>76533637
it usually means my shoes are old, I usually get it around 350 miles in them

>>76534123
just look up the distance on google map before leaving your house you fucking mouthbreathing knuckle-dragging gorilla nigger

Pretty happy with the pace. Hopefully this is close to what I do in the HM, if I can get properly rested and everything ahead of time.
Didn't see any animals, but did see a cute shortstack girl running. She had a pretty decent pace too, but I guess was ultimately held back by her short-as-fuck legs.

>>76530880
don’t get the EVO SL

>>76534420
Why not?

>>76534179
I'm just running in a circle at the park. Distance is the primary thing I need measured

>>76533195
I think what most people would recommend is that in the beginning you ignore pace and just try to increase time running. Start with 15 minutes and and do that 2-3 times a week, then increase time and increase sessions and try to run smooth and light, don't go too fast, speed kills, that will get you injured trying to constantly increase speed of 1km running.
Also you can run every day if you change it up properly. Like do a very easy short recovery run, then do a fast run, then do an easy longer run, then do a medium speed medium distance run and keep changing it, keep yourself fresh. Judging by your times you're are still quite slow and very much a beginner, take it easy man, it's not a race. You'll get there, patience pays.

>>76534440
>check google map to see circle's length
>multiply by the number of laps
brother sorry but my 4 year old son would be able to solve that problem. maybe youre just a fucking retard if you need a device to calculate that for you

>>76532440
I really like my altra lone peaks.

>>76534440
Download Strava, it's free. It was a much nicer app 10 years ago before they went into monetization mode but it will track your run distance and speed. I use a fanny pack to hold my phone when I run. But are you really too poor for a $100 fitness tracker?

Thoughts on alternating running and lifting days? Currently doing 30mins running and about 45mins lifting

am i really missing out that much from not trying to kick my butt while rooning

>>76534451
I'm not running around the park, I'm doing a circle in the middle of it so I can run on grass the whole time.
>>76534461
>But are you really too poor for a $100 fitness tracker?
No, but it's not something I would ever use long term. I hate running and just have to prepare for a physical.

>>76534540
mark out your running path with some orange spray paint and then measure it with a measuring tape and then multiply the measurement by laps.
easy peasy

A lot of hungry hippos tonight

>>76534517
Sounds good, babycakes. Hit the gym four days and double your time there.

>>76533813
It is pretty high. When I started running above 200. I am 30 now. I recently ran 25k without breathing heavily at all. Issue are my legs/muscles which just become sore after a while. I hate how I feel fine but I just can't go one anymore.

>>76533840
Sounds similar to me. Although I have an absurdly high resting heart rate. 70 is low, 80-85 is normal. When I stand up 100. Walking 105. Normal warming up is at around 145 which is zone 2 already. I start in zone 3 for easy runs according to me watch and normal runs are in zone 4. Max effort is at 190 but that I feel. 180 is the magic line for me when it starts becoming exhausting.

>>76528915
Kek I do this.
Just a little jog, then my trance playlist fuels my autistic as fuck imagination
>god wants me to go fast
>I need to go so hard that my heart hurts
>If I die, I'll just be with my dead pets, I can't lose

Should I buy running trainers with a thick sole?

I'm getting really irritated by the fact that I can't run very far without getting bad knees. I can't run more than a 5k at a slow pace even though my cardio could let me run way more at a faster pace

>>76535163
also run on soft surfaces if possible.
but really you should look at fixing the cause of the knee pain by correcting running form and muscle imbalances.

>>76535332
I run with a high cadence already but it hasn't fully fixed my issues, I do work out my lower body too. I'm limited to running on concrete and my trainers have thin soles, it's the only thing I can think is still causing issues

How often should I be training? I'm not going particularly hard, I did 2.5 miles yesterday and a lot of that was walking. Would be safe to do that again today? Should I walk today and only run if I feel good? Or should I avoid even walking and do some other work out instead?
I need to improve as quickly as possible but I also can't afford to get hurt.

>>76535387
Do your legs feel heavy? If so rest.
When I started running I only ran every other day and I never had any injuries. Only recently I switched to 4-5+ runs a week.
Walking is fine. Ramping up mileage slowly is a good idea for most people.

If you want to improve quickly trying including a lot of rest and low intensity training. Maybe a 80% easy 20% hard approach would be good.

>>76535163
It could potentially be your form and you are heel striking which puts more pressure on your knees. Also look to see what the heel drop is on your current shoes. Shoes with higher drops also put more pressure on knees/hips

>>76534169
>Why do you want to live in Japan?

>>76535672
That might be it actually. My current ones have 11cm and barely any cushioning, I just got ones with 8cm and a lot more cushioning. Hopefully this helps

11 miles of zone 2 this am, 1 mile at threshold that felt great.

>>76535163
This is one of the few times I'm going to say this seriously: get a gait analysis. But do it yourself by just videoing yourself running at different angles. Do you have access to a treadmill that you can do this? >>76535672 is 100% correct on this one. Heel striking isn't really a bad thing, but heel strikers tend to what is called over-striding which is linked to knee pain because it puts a lot more pressure on the patellofemoral joint.

>>76535768
I don't heel strike, it's mid/toe strike, I actually always get a lot of strain on my calves when I run. Actually gets worse with a high cadence but it does make my knees feel better

>>76533016
na she hot bro i would smash she bri'ish like

>>76535745
>I want to live in Japan because videos of top 1% attractive girls skewed my perception of reality, and now I am firmly sure that Japan is a "le heckin' flower fields tradwife" country
I guess this is why bugmen and jeets are so obsessed with (and trying to be) white people

>>76535778
When you land on your midfoot or forefoot, are your heels touching the ground at all? Forefoot striking is assoicated with calve pains since it puts a lot more stress on it. It's not bad either, but each foot strike style has it's own pros and cons. Do you forefoot or midfoot strike more? When you strike, are you landing more towards any of the sides of your foot? How's your overall lower body and core strength?

>>76535792
My post was mostly a joke, but would you rather minorities continue to enrich your country than assimilate into your culture? Retard

>>76525504 (OP)
Want to be rooncuck but I have flat feet and arched shoes hurt. Used to have a 12 min 2 mile in the Army, but my shins would ache for hours.

>>76535800
It's more forefoot, the area where the toe meets the foot, and it just hits that area first before my heel touches the ground.

>When you strike, are you landing more towards any of the sides of your foot?
Probably the inner side as I'm a little bit knock kneed

>How's your overall lower body and core strength?
Good I think, I did leg workouts and calisthenics for a few years before I started running, but it's more just for general fitness and not trying to get really strong or anything

>>76535820
If your heel is eventually touching down (a good thing), you might want to check to see if you are not coming down too hard, despite the fast cadence.

>knocked knee
I would say that there is very likely the very issue and something you'd have to work with to deal with the knee pain.

>>76535882
I definitely am, despite the high cadence I can still hear my feet hitting the concrete hard

>I would say that there is very likely the very issue and something you'd have to work with to deal with the knee pain.
I'm not actually knock kneed, just that my knees point inward

Gay thread

>>76535817
find a dedicated Rooning store and get fitted, they make shoes for all foot shapes now.
but they can get expensive, so you gotta be pretty committed to becoming one of us cucks

>>76535975
yeah. most of my running is to and from your dad's house because he sucks cock like a pro

>>76536012
Mentally retarded tier joke

>>76536173
don't talk about your dad like that :^(

Do you negative split your training runs?

Why or why not?

My 1.5 years old Garmin Forerunner 955 display is already brpken. And it happened when I bumped into a door. You can see the impact point and the 3 fault lines, touchscreen still works though.

Damn overpriced shit, smartphones are way more sturdy.

>>76536433
that's why I stay away from touchscreen watches
sucks most of them are going in that direction now

>>76536517
They don't bother to make them a bit more bump proof, on purpose. Cannot even switch out battery anyways, just buy a new XXX $ watch every 2-3 years goy.

Or buy a close to 1000 bucks watch if Sapphire glas.

>>76536240
Negative split this *unzips*

>>76536718
*turns your dick inside out*

>>76536629
>XXX $

>>76533195
So I did 1km again just now and did 5:45, shaved 32 seconds from yesterday. I "feeling" that I was running at a slightly higher speed than yesterday, but I still ended the 1km feeling less "dead" than yesterday. Happy about it. But I'll most likely not run tomorrow because when I started running today, I felt some slight pains in my shins, again, and I don't want to aggravate it, so I'll take a little break for a day.
>>76534448
Yo thanks a lot for the advice. I wouldn't be able to run for 15mins straight though. So it would be better if I run for like 10mins instead of aiming for 1km? Like having a specific run "time" and not "distance"?

>2 days of 15% Incline 3 Miles 30 Minutes
>2 days of 5K at Zone 2 (Outdoor, or 2% Incline if indoor)
>1 day of Intervals or Sprints
>1 day of 10K at Zone 2
Do I need a real program or can I just make do with this shit

why are the most expensive watches the ugliest? look at this literal pussy repellent lmao

Select the black one next to it.

>>76537114
People aren't buying those to "get pussy".
Also I think it looks cool.

>https://www.youtube.com/watch?v=XnErEU_4zXo
fresh diamond league. enjoy watching sha'carri get rekt

What time/distance you gotta be running to buy a $1000+ running watch?

Slower than 20 minute 5k but faster than 25.

After I do this HM, I'm switching to training on hills. I'm tired of being able to run 10 miles no problem but getting winded by 4 flights of stairs

>>76537215
2:30 mara

>>76537026
>2 days of 15% Incline 3 Miles 30 Minutes
what's even the usecase for this
just replace it with more 5k days

>>76537291
There is more to life than running 5ks.

>>76536006
I’ve looked at the ones for my feet and they make me look like I have turbo tism

Damn, I feel like I hyperextended the tendon on top of my ankle somehow

>>76537340
Boohoo nigga
go run

>>76537172
>Also I think it looks cool.
I guess it's a pussy magnet after all

Long roon day tomorrow morning. Gonna be low 60°s. Getting pumped2tjvt

why the fuck casio has not made any inroads with smart sports watch yet. Why? Like just collaborate with Garmin, Coros or even the chinky Amazfit and slap a Gshock case on top and watch it sell like hotcakes.
Are they too fucking retarded to figure out smartwatches?

>>76537357
If I thought that was actually a feasible way to fix it I would

Anyone run with long sleeve sun shirts/hoodies in the summer? Do they keep you cooler than tshirts/tanks? Do you live in a dry or humid climate?

>>76536802
>I wouldn't be able to run for 15mins straight though.
run slower then
>So it would be better if I run for like 10mins instead of aiming for 1km? Like having a specific run "time" and not "distance"?
yes

>>76537305
Not mine. Not anymore at least. Chasing endorphin highs while I blast black metal is one of the last things I like doing.

90 minute roon just over 18km. Tried to keep an even effort/pace.

>>76537468
casio's target audience aren't exactly known for being into fitness

>>76537821
you sure?

>>76537609
Try racing dirt bikes. Nothing like it

>>76537887
Sounds cool but i don't have insurance

>>76537592
I can't, I'm not really running, I'm just jogging pretty slow. Bro I did 1km in 5:45. I cant really run any slower

>>76537944
that is a 30min 5k pace
that is not slow, especially not for a beginner
yes you're supposed to go slower than that
>but I look like a frail old man
that's exactly how you're supposed to look and feel

>>76537944
That's not too bad, mate. I'm about the same pace and getting better on running for longer. Recently I have been hitting 10~11 mins of running non stop and getting to 1.5 mi on that time. So never fear, and keep at it slowly.

>>76537944
5:45 is fast for a beginner
I can run at 8 min per km

>>76537114
>pussy repellant
It's not. Look at all those age groupers getting all the bitches wjth their bright, uncolor coordinated watches and 25 carbon plated shoes.

>>76537821
Casios are the autism brand. Fitnessfags are extremely autistic. The two are a perfect couple.

>5:45 is fast for a beginner
Yes, that's about the pace of the average nine year old's first 5k

>>76538183
Look up the last race you did, search by age, and become enlightened.
Or better yet, draw upon your own experiences and reflect on the times/distances you were doing in your youth.

>>76537974
I don't mind looking like a frail old man, but I really thought 5:45/km was kind of slow. I feel like I'm barely going faster than if I'm walking lol
>>76538022
Nice
>>76538042
well thanks, I'll slow down after all. Didnt know I was going fast lol

>>76538136
>>76538200
kek i dont know who's baiting who, but yeah, i felt like my 5:45 was pretty slow

>>76538042
wait now that i think about it, isnt 8min/km slow as fuck? my first 5km with zero running experience (literally my first run ever) took 42mins so 8:24/km

are you 90 or something

>>76538200
Your average 9 nine year olds are not running 5ks. Even programs like Girls on the Run have hardly any participants despite it being hyped.

https://runrepeat.com/uk/the-us-5k-stats-page
>2018
>participants less than age 20
>31:28

>>76538227
So slow yet you couldn't keep going for an extended period of time, don't be silly

>>76538281
man last month before i started, i couldnt even run 3:00 at a literal snail pace. just the leg movement was killing my legs and cardio. i have 30 years of cycling experience under my belt, been cycling since im 3, i could do 200km in one go, but running? i was never able to jog more than 2-3 minutes, even at super slow speed, without needing to stop

>>76538272
But what of the average 9yos that are running 5k?
>Girls on the Run
What?
You don't need a program
>uk
lol
>2018
Feel free to post the 2009-13 for the group.

>>76538314
>I'm a lazy faggot that cannot do a simple search that has compiled actual race times.
>the rest
Bait confirmed.

>>76538314
Why 2018 you fucking faggot? Ideally to have a better, more representative perspective, we should select the year closest to now, not the furthest one.

But hey you're a fucking mongoloid mouthbreathing retard so you wouldn't understand that

>>76538331
I mean why 2013*

I don't need data when I am my own primary source and secondary source.
But, this weekend, when you're out dicking around the local charity run, gathering your participation medal, stay and watch the podium of the kids who just willy nilly decided to go for a light jog and see what their times are. There is your beginner.

>Overtook blonde qt after a few minutes of closing the ~200m gap
>Occasionally stopped to catch breath, turn around and she's hot on my heels
>Oh shit RUN
>Get to my halfway point and she gives a smile + thumbs up, do the same
This has never happened before, what a warm feeling

Did any of you rune in high school? I was just reminiscing about getting my splits back after every meet. Imagine never having that feeling.

>>76538370
someone clapped for me doing my autistic 12x1k reps in the park the other day

>>76538405
Nope. I was the lazy ass stoner.

>>76538405
No I was fat and asthmatic.

>>76538405
No, I ran and did sports. Didn't even know what runescape was

>>76538244
lol it is slow as fuck I say I CAN run a km in 8 minutes
I can also run it in 3:30
just depends on what my goals are for the session (very rarely would I actually run that slow, usually just to bring my heart rate down without having to walk, just letting you know running that speed is more than possible and for a beginner much more sustainable than 5:45)

>>76538510
samefag here
I can also run continuously for over 2 hours without struggling too hard, usually around the 6 min/km pace
I'm a beginner as well

>>76538354
there are different types of beginners
there are kids, as you mentioned, who weigh under 100lbs, have been in sports since they were toddlers, and are now running races at a young age
and there are beginners that are overweight men in their 30's who never played sports and basically physically wasted their youth who are now deciding to take some action and use their body before they die from neglect
very different levels of beginners

fresh
>>76538527
>>76538527
>>76538527

>>76538405
Yeppers. In XC. I was a terrible runner then, and I'm a terrible runner now! I'm still surprised I managed to get onto the college XC team. The only time I managed to place (3rd! lol) in a race was only because there was a huge pile up that caused a lot of others to go down with many of them sustaining an injury. I was always on the bottom tier. Sometimes being slow in a race has its benefits :).