Thread 76553041

>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 >>76538527

Is this the Krusty Krab?

another incredibly mid norwegian singles session in the bank
3x1600m @ 4:40/min pace

>>76553041 (OP)
While I prefer when the general is called roon instead of run, I also prefer cute asian track girls as the op image...

>>76553123
thank you for migrating my post to the real thread
I apologize for posting in the bullshit fake and gay thread, didn't see this one.

>>76553151
Raciss ass honkie yo goobble gobble muhfuggin bix nood

>>76553157
I'm here for you, troon.

Ok I'm actually gonna go for today's run now. I wonder which thread will win by the time i return

How should I train if I'd like to do a 7 hour kind of race in 9 months? Currently I'm running 3 times a week, 10 k each time. Is that enough? The longest I ever did was two half marathons. Wish I could do a 50+ at least.

I ran a half marathon today while I was supposed to be working. It felt pretty good, at least on my joints. I didn't put enough anti chafe on though. I'll definitely be able to do a marathon soon.

Running is not a very good way to lose weight, is it?
The only way I can survive even as little as 3 runs a wk/15-20mpw is by shoveling massive quantities of food in my face
Anybody ever run on a deficit?

i'm a troon so i belong in this thread. today i ran. no i don't know how far. yes it's 95 degrees.

>>76553123
Every few months there's a new progressively gayer name for doing what people have been doing for thousands of years, literally just going for a run
"Hi im faggy mcqueer and heres the stats on my DUAL THRESHHOLD SESSION"
"Im looking for NORWEGIAN SINGLES in my area to suck off"
"I just did 2 hours of LACTATE THRESHHOLD and my bussy is loose"

A run. You went for a run. Even calling it a "track workout" is a bit light in the loafers.

>>76553318
>Anybody ever run on a deficit?
Yes, when I was younger. And yes, I lost a lot of weight.

>>76553318
Protein shakes and hydration after runs can help. Eat more “real” food is also a big one. Or you can run more. Once you start putting 50+ miles a week you are essentially a furnace that burns anything you throw in there

Wtf, that's not a semi-cute runner girl that I can focus on one small part undesirable part.

>>76553362
why even bother calling it a run? I can just say I did a thing
or how about just "I did"
who needs nouns
let's cut it down to "did"
here you go, new post:
Did.

>>76553233
>7 hour kind of race
So a very hilly trail 50k with 5000+ ft of elevation gain? You can get away with a standard marathon training plan for 50k's. It's when you get around 40+ milers when things change and you have to start doing b2b long runs.

is this the thread? anyway, morning heal

>>76553696
it's not

Anyone tried the Boston 12? Thinking of picking up a pair for long runs, now they're on sale.

Evens hills route
Odds flat route
0/dubs I do both

>>76553780
>14 miles
I'm never done over 10. This should go well!

>>76553804
Enjoy, anon!

>>76551202
If he does, you might as well do it depending on when it is. If it's early October, you already built up the aerobic fitness by doing the 32k though you might not be fully recovered. If it's mid or late october, you might need to get at least a few weeks out a 21-26km, then taper down from that. Just work backwards on yoru training schedule from the race date.

>>76553318
Running fast doesn't burn more calories than running slow btw

Well I found another reason why I'm so slow. Turns out I have asthma. Anyone else know this feel?

>>76554097
You probably don't

>>76553362
have to agree. "norwegian singles" is really a terrible name. there's nothing norwegian about it and "singles" is just normal runs/workouts.

>>76553318
It is, just have to do a lot of it and eat plenty of protein to maintain muscle mass while in a deficit.

> t. been cutting for the last month, mileage for the last 10 weeks has been between 40-50mi.

Did my last speed workout before the HM. Set a 5K pb for the year too, even though it was fucking hot again. After this race is done, I'm switching over to hill workouts, so this might be the last speed run for a little while.
Saw 1 bun when I got started, but that was it.

How am I supposed to structure a VO2max workout? Pfitz calls for "8 miles with 5x800 at 5k race pace" Ok, what am I doing for the non-interval miles? Like, 4 miles @ 9:30, 5x800 intervals @ 7:00, then a cooldown?

This book kind of sucks ass. So much padding and then there's basically no explanation for the things that are actually unclear.

>>76553318
You burn about 100 calories per mile, regardless of pace. Swallow your pride, not extra food, and run slower.

>>76554133
Doctor says I do.
I had it as a kid, and thought I grew out of it. But it turns out I probably didn't.

I'm in these generals constantly because I can't stop thinking about running, but I can't go out and run, because I've already ran.

>>76554419
just waiting for something meaningful and useful to be posted
but it's just a dude copying posts and replacing the word run with troon
he's going to say
>I'm in these generals constantly because I can't stop thinking about trooning, but I can't go out and troon, because I've already troon'd.

>>76554524
are you the dude? is it you

>>76554587
I have done it, but not regularly, rarely
it's annoying but a bit of a rush if you do it yourself
I'm convinced it's more than one dude
it's a meme at this point

>>76554591
i'm just a regular troon that runs. don't get me mixed up in this.

>76553220
>76553233
>76553236
>76553318
>76553322
>76553362
>76553484
>76553540
>76553551
>76553747
>76554292
>76554393
>76554419
All have variation of "run", yet no troon. Curious.

>>76554600
It's all retarded. Can we go back to saying run? Please?

>>76554600
yeah I think the regular troon guy is sleeping, I'm just standing in
>It's all retarded. Can we go back to saying troon? Please?

>>76554615
Who do you think you're replying to?

sex with low self esteem sub elite runner girls

>>76554660
Based desires.

>>76554660
>cardio before gym
immersion ruined

>passed day 1 of c25k
i think i was just trying to run too fast yesterday

>>76554384
>, 4 miles @ 9:30, 5x800 intervals @ 7:00, then a cooldown
yes

>>76555185
This. Gym first then run.

>>76553123
>norwegian singles session
Post passport and marital status or it didnt happen

>>76555283
Is this true? If so why?

is a 28 minute 5k any good? just started running a few times this week. I stopped to walk cause there was construction everywhere and diggers and shit. Used it as an excuse not to start up again. I guess real stat would be somewhere around 27

>>76555293
It isn't true

>>76555353
It's better than a 30 minute 5k. My run club usually does 5 miles at around 8:30/mile, but there are a few people who still take it easy with 9:30-10:00 miles.

>>76555353
It's better than most I'll say that much

20 mile run in the books.

Gave up my weed vape and drastically cut back on booze. Those two changes alone moved me from averaging 10:15 at 150 bpm to 9:30 at 135 bpm on my last few runs since. Shit is wild how much it inhibits performance.

it's not that wild

That's the wildest shit i ever did hear

>he hears words when reading
W I L D
I
L
D

>>76554524
No, he only replaces roon with troon

>>76556021
>No, he only replaces troon with run

Can you use a regular moisturizer cream instead of that specific anti-chaffe thing?

I did 2 Olympic Triathlons this month on back to back weeks. 2 tri’s in 8 days. About 2:40:00 for each. 46:30 10k at the end of each.

Now I’m signed up for a marathon in late November. No more bike and swim bullshit. I’m shooting for a sub-3:15, or maybe a sub-3:10

Any cool US race recommendations for October? Half marathon or more? My weekend longs this year will all be 20+ miles so I think I can do a casual sub4 marathon “race” in October to train for the real one.

>>76556043
Army 10 miler

>>76555293
They're too "destroyed" after cardio of they say this

>>76556043
I'm signed up for a half marathon in Missouri in October. Should be a good time.

>>76556151
Why do you keep posting this here?

Anyone go from /fat/ to marathon /roon/er?

How long did the process take aka how long were you training for?

>>76556081
I kinda like that idea. DC in October is beautiful.
>>76556163
Missouri.. Destination race ey?

Short one today since I ran yesterday.

How long did you have to train to be able to run 6 days a week?

Are rooning shirts a meme? Been using coomfy oversized cotton shirts.

>>76556452
They are not a meme. You can pick up a cheap one for less than $20 USD. Most of mine are like $10-$15

>>76556452
Running clothes, besides shorts and shoes are a meme.

>>76556436
>same pace as last time
Why bother complaining here when you won't listen. I hope youre in cal deficit

>Double runs
How do you manage this?

>>76556452
Polyester will crater your sperm count but they are comfortable, light, and moisture wicking

>>76556436
Nice roon anon

>>76556458
Good luck with the bloody nips, masochist-anon

>>76556452
Expensive ones are but polyester shirts, shorts with sack support, and good shoes arent

>>76556506
You can run topless (men and women).

>>76556461
Sorry, I dont know what im doing. Please advise. You mean i should be running faster?

>>76556555
You're doing fine, ignore the ngrfgts

>>76556462
One mid-distance run in the morning
Another mid-distance run at night
How hard can it be to figure out, retard.

>>76556555
Brotha, you should scroll up in this very thread and read the comments to your post from yesterday

>>76556588
Get a clue, nigger faggot

6x400m all out, 3km warm up, 3km warm down.

However my HR wouldn't go down even running at slow pace.

I do 3x 5km at around 7:30-8:30 pace so my "runs" are around 35-40min. Should i already start the bridge to 10k or should I keep running 5ks ?

Is 38% good for like literally your first run ever?

Distance 1.25 km
Moving Time 7:44
Max Elevation 133 m
Avg Pace 6:09/km
Elevation Gain 2m

>>76556263
Depends on your starting point of weight and cardio. If you are in the obese range I’d say try more lower impact cardio. It’s easier on your body and when you are lighter and start running you have a better base built up.
I didn’t start with the specific goal of running a marathon, just losing weight. I did some free weights, elliptical, stationary bike and some running. Lost 40-50 lbs, stayed there for about a year then lost another 20-30, was probably about 5ish years the whole process. Then another year or so before I wanted to do a marathon so had a good base and just needed to build up my endurance.

>>76556802
don't be concerned with whether or not you're good and just enjoy the roon, the progress will come.

>>76556825
I thought I would be able to immediately run for 10km at this pace on my first run ever, but the reality hit me at 1km lol. I'm thin and worked out for years, but I guess that amounts to nothing when it comes to cardio

>>76556802
Good is improving yourself. You also don't need to set a new record each time to improve. Easy runs also improve.
>>76556764
Do 1 longer run each week.

>>76556263
Yes. I got into the nyc marathon via the lotto one year and then had less than a year to train for it and now I do about two of them per year because I just like to have something to work towards. I was a little overweight at the time and occasionally did cardio but not for long amounts of time. I agree with the other poster if you're in the obese category to focus on getting your weight down and low impact cardio before you start training for real.

anyone knows why my calves always feel like shit while running and need so long to recover after a run?
i run between 10 and 20 km, 3 times a week. i also eat pretty well. thighs feel good too.

>>76556452
If it works for you, it works. Some people prefer the moisture wicking of synthetic fabrics, or get chaffed by cotton getting wet and heavy.
A lot of running gear today is being pushed as fashion first these days so there is definitely some that I would consider meme level. But there’s also a lot being made with runners in mind so they are useful but not necessarily “needed”

Hit my 7th 100mi month in a row. Previously, I’ve only done 4x 100mi months in a row in 2016 and 2024. 2026 will be the year of the ultramarathon

>>76556864
>i run between 10 and 20 km
>3 times a week
You're running too long while resting too much. Your shins are always going to feel like shit after a break. Do calve raises everyday and it will go away.

>>76556988
I'm still Green on NRC

>*DING DING* ON YOUR LEFT
FUCK OFF

i don't think i want to spend my money on races desu, off-season type training is comfy as fuck.

I smugly laugh to myself when I see serious looking guys fully kitted out in expensive gear running without any water. Big fancy racing sunglasses and obnoxious shoes. But the nigga ain't got water. Wow I bet you're really going far today!.... sike

I hurt my knee trying to run today. Am I fat? YES! Laugh at me as you like, but heed my warning, fatties! Walk as much as possible and watch your diet. Wait until you are a healthy, athletic weight before running! One of the worst things for weight-loss and building health is to be injured! HEED MY WARNING!

>>76557499
Sometimes there are water fountains we can use

>>76557499
no serious runner carries water. absolute fred

>>76556802
Age Grade is for comparing race times between men/women/young/old. The age-standard time is usually the World Record (or some interpolation of WRs) multiplied by a small age factor. Don't worry too much about it at the start because you won't be hitting 60% for some time. The formula is:

>age-grading percentage = age-standard time / athlete time * 100

Thinking of picking up a pair of endorphin speed 5's for speed work days and a race next month. Anyone tried them out already?

>>76553041 (OP)
I went on the second run in my life today and I realized that runners are actually pretty nice among each other. When I go for regular walks on the same path, runners will never even look at me but today as I was running literally every single runner I saw gave me a smile or a thumbs up or a peace sign or whatever

>>76557597
Yeah the 5s are sick. PSA the Speed 4s are dirt cheap at the moment and basically the same.

>>76557636
Maybe better off ordering from away for the 4's. They're out of stock locally for me

Did you ever run in a forest in a middle of a night? You aren't afraid of forest spirits, right?

>>76557669
Forest spooks mostly.

I did my first 15k today. It felt really good.

I used to do XC MTB and loved doing l afternoon adventures through the woods.

Finally my knees are strong enough for 90 minute trail runs. Today was the first day all year I got to really have an adventure again in the woods.

It took me no joke 8 fucking months of ramping up and managing overuse injuries to get to this point

>>76557630
I smile and wave to other runners
I try to do it to regular people too if they make eye contact
usually they don't though
runners see eachother because we are engaged in the same activity

>>76557630
>I realized that runners are actually pretty nice among each other
Not really mane, well it depends on the place.

>>76557499
>serious looking guys
>fully kitted out in expensive gear
Thats how you spot the fakes/influencers, not even elites go out to run like that

I've seen other runners when I go to the track but not on my road runs.

>>76557669
Not a forest, but I have run in the rice fields at night. I don't do it often because I am kinda scared of seeing something I won't be able to comprehend. Other than that it is an awesome experience.

>>76557891
Yup. They often only run for a couple blocks at a time and then stop to walk. Start running again once another person comes into view. They wont nod or wave because they're too focused on the grind

>>76553041 (OP)
I’m going running with my gf when she gets off work this evening ◡̈

>>76557938
Post gf

>>76557911
I usually try to duck through the underpass at night, see if i can catch a couple bums smoking crack and blowing each other. What are you afraid of seeing?

Legs felt dead from the start. Wanted to have a few push miles but couldn’t keep the pace below 7:50 for any amount of time. Plus a lot of crickets on the path that were annoying. But saw a topless women on a paddle board. So all in all, an ok roon

>>76557955
>saw a topless women on a paddle board. So all in all, an ok troon

>>76557669
I run on my dirt road and trails on my parent's property at night sometimes. They can be fun. I'm not terrifyed since I work midnight shifts and am used to doing workouts at night. It's just easier to keep a consistent sleep schefule by sleeping in the day on my nights off.

I didn't want to t/roon/ today but I managed to pull off a pretty good 10K pace.

Looking forward to sleep

>>76557955
How long have you been rooning? I miss my 8 mile pace

>>76558016
Running more seriously for 3 years. But did a lot of cardio before that.

>>76558060
I'm at 930/mile for roons longer than 10 miles right now. I think I could be back down there in 4-6 months. Maybe New Years could be a fun target to aim at.

easy 8km today, decided to do the last km in 4:10/km pace
elevating my heart rate for 5 mins at the end of a run isn't the end of the world is it?

I feel like I haven't really improved at all.

10:30 > 9:45 / mile in two months doesn't feel great. I am losing weight but still pretty disheartening.

>>76558243
my 5k time went from 22;50 to 23:10 in a year of consistent running

>>76558250
nvm it was 22:33 to 23:10
but I took the fall/winter off and bulked and gained like 20lbs

>>76558260
so not consistent running?

>>76558250
It's extra discouraging because I was running faster at maintenance last year despite being heavier. I was lazy all winter and I have to accept that and be patient.

>>76558269
yeah, you're right, I lied. I corrected myself afterwards
here's the the thing though; last year I started running like may and first timed 5k was 25 mins after like a month of training, then hit 22:30 in early august
this year I've ran way more miles than I did last year and running way more consistently, regularly doing 50km per week
and I'm slower for some reason
I think I just haven't gone full effort on a 5k attempt in a while, gotta do that soon

>>76558277
Are you warming up?

>>76558270
this year we will run through the winter bro
lean out all winter and run miles in the cold and the rain

>>76557499
>He thinks my running belt is going to print under my gossamer-thin t-shirt gracefully fluttering in the apparent breeze as I effortlessly sail along the footpath that is my dominion
Stay mad

What are we doing for mobility/flexibility? I've gone through two and a half months of free trials for Pliability and GOWOD and developed a habit, but I'll have to put some money down to continue with one or the other. Any good free alternatives? Even a YT video to follow would be nice.

>>76557669
I'll run through my local park at any hour of the day (except the moment of midnight: I don't like the idea of an activity spanning two days unnecessarily). It's very large and home to a herd of deer. Night runs are very comfy, because there's no one else there, despite how popular the park is during daylight. The most spooked I've ever been by a forest was in a different one on the side of a mountain, on my MTB. It wasn't even night time, but it was very dark in the dense and artificial forest. No dangerous animals live there, but I steadily developed the sensation of some other presence impinging on me. It was a great relief to emerge into the next clearing.

>>76558283
Yeah I have no choice. I'm fucking miserable and haven't been laid in forever. If I don't fuck it up, I'll be unfat by March. And then I hit the weights like a psycho.

I never really followed a proper program and I'm clearly too stupid to read entire min maxing books, I just went to the gym or outside whenever I felt like it
But I think I might be missing out on a considerable amount of gains by not following some structure
How shit does this look

I have so much work under my belt yet my times are worse than before.

Easy one after going fast yesterday.
Saw FIVE(!) buns today, all at different spots. Also saw two big herons in the river.

How do I make sure that I never sprain my ankle again?

>>76558426
maybe we need to taper and then go all out

>>76558719
you do your ankle strengthening exercises so it's less likely to happen and if it happens it's not so bad

>>76557944
ptsd image

10x500m at goal 5k pace (misclicked watch and didn't rec last rep). WAGMI :)

>>76559466
Thst looks familiar. Golden Cheetah? If so, I haven't used thst since forever.

>>76553123
This reminds me I should do intervals… Fuck

>>76558373
does not look anything special
just do it
or look into norwegian singles which is the current fotm

>>76559470
Nup it's the default coros app

talking bout norwegians singles?

Does rooning help with chronic stress? I already lift and don't live a stressful life but the accumulated stress from having a shit life beforehand is a nuisance, can I just run it off or something?

>>76558315
Hot yoga for me. I don't think I would do shit at home so I go to a specific place to do it. Same with real running instead of treadmill.

Kinda cool I've only been doing yoga for a few months or so and now I can touch my toes n shit. It also improves your core and focuses on breathing which doesn't hurt for running.

>>76559648
I think it does really clear your head somehow. Try to run for 40 minutes or so, seems like that's when the post run peacefulness reliably kicks in for me.

>>76557955
Legs a lot livelier today. Not as many crickets but no topless women. All in all, an ok roon

>>76560127
Nice roon

>>76559816
I've noticed it helps right after yeah, but I am moreso wondering about long term effects.

>garmin coach says i can do a 23:50 5k
>try it
>can barely keep pace on the first k
>have to walk for 5 seconds after the 4th k
>can only continue at recovery pace
>even if i kept my latter pace, best i could have gotten was 26:00
>now it predicts i can do 23:34 after failing

>>76560559
You'll get these eventually Sakura-chan

Dreadmill since weather is fucked up today and have to do long run today due to screw up work schedule. Ignore what Garmin is saying with mileage: it's stupid. Treadmill was set to 5.2mph and did 16 miles on it.

Make sure you always do at least an hour and half warm-up before you do your z2 workout, /roon/. You can always throw in some z3 as well, but only a minute or two. You don't want to throw away all those aerobic gains from your long warm-up.

>>76560787
>almost 3/4 of a marathon on a shitmill
that's a lot of wasted gains

>>76560857
No, all those wasted gains was from being in z3 for over a minute. It automatically diminished my entire aerobic capacity I built doing the hour and 45 minute warm-up. Now, I'll have to build from scratch again starting with c25k.

>treadmill
You didn't run. You wasted three hours of your life.