Thread 76569066

>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
https://sites.google.com/view/sub-threshold/home
>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
https://lactrace.com/norwegian-singles

Did a 12km hike today.

>running general
>Guys I did a hike!

>>76569066 (OP)
>run first thing after waking up
>dick still hard and almost poked out of my pants

almost time for the saturday long troon

ZONE 2 IS STORED IN THE BALLS

>>76568797
Digits and you post wife

>>76569153
No warmup, no nothing? You just woke up and went off?

>>76569066 (OP)
Should I sign up for Honolulu marathon or not?
I would spend like 5000$ on the entire thing, hotel, flights, etc.
>t.european

>previous saturday
>10km in 1:14:40
>very bad itbs during most of the run
>today
>10km in 1:13:49
>very mild itbs that only started after 30min in

>>76569364
Just to run and head back? nah. Run then have a vacation in Hawaii? If it’s in your vaca budget then yes

>creating a massive carbon footprint to fly halfway round the globe for a 40 something kilometer jog
Pretty selfish dont you think? Pick a local race

>>76569066 (OP)
I got shin splints. Whenever I try getting into running I end up with it and have quit eventually. What should I do besides strengthening my calves with calf raises (which I was already doing....)? Should I stop running until the pain is gone? Is there anything else I can do?

>>76569590
Selfish? Get on your knees and get a load of this *unzips dick*

>>76569655
Walk

Doing a 5 mile beach run in OCNJ. Any advice I’ve never ran on a beach before.

>>76569655
Do a month of daily strength exercises and faster hiking for strength/conditioning and aerobic gains. Then try running and see if its improved. Maybe experiment with a higher drop shoe in your rotation if that doesn't work. Look into massages.
https://www.youtube.com/watch?v=AMv0LzkMet8

>>76569763
I did on a vacation once. I ended up running nearer to the water because the wet sand was more firm. Running on dry sand was fucking awful.

Was feeling really good up until mile 7 then hit a wall. The temperature is supposed to start going down next week, so will try for 15 miles next week.

Doing Hal Higdons marathon program for a race in January.

My shins REALLY hurt after I sprinted for a bit, what do

>>76570035
Sprint moar

is 2 months enough time to go from a half marathon up to a full? also a hillier course?

>>76570037
It hurts a lot and I need a full few minutes to get my breath back
I've started this 10 second sprint past a tree where a swooping magpie lives

>>76570053
Did l stutter?

do like 5x10 of these at least 4 times a week and see most problems you're complaining about begin to disappear
this goes to literally everyone lurking /roon/

Sub 1:37 half marathon GET
Toe that hadn't fully recovered from 6 weeks ago looks black and mangled above the nail so back to square one on that, can recall an anon suggesting something about hot water, salt and something else but need to recheck the archives

>>76569364
It's cool. Lot of japs though :/
>5000$
zoom zoom

>>76569655
What also helped me was lookong at my running form. Not just stomping the ground and running from the heels.
Maybe you do to much fast work? What is your max hr? What hr are your typical runs at?

Eh, her smile is creepy.

>>76570328
Congrats, bro!

>>76570104
Damn, she needs to get some IV fluids, stat. She's in danger of dehydrating.

>>76569140
I walked 5km in 40:50 today. Took a short break and then walked back but it took me 42:52 which is below 7km/h and it bothers me, rip. My legs kinda hurt a bit on the way back, I think I need to take it easy tomorrow maybe.

>>76570328
based wd :)

I AM FUCKING MAKING IT

Not much but it was honest work.

How do you deal with knee pain, bros? Power through it to keep the momentum / rest / any exercises to fix and prevent it in the future?
I started running 2 weeks ago, went 12km / 5:30 yesterday with a Running Club. After that my knee started slightly hurting when tensed and today I was limping on my way to the Running Club, so decided to skip it (no more runner gf for me).

Hi guys,

I get minor pain over the left side of my chest when I try to get into jogging. Did any of you have similar issues?

>>76570104
BSS are truly a blessing.
Make sure to fully extend your leg and lean forward for maximum glutes and hamstrings activation, since they are usually a lot more of a limiting factor than quads. At least in my case.

the sunday longenth
like 1 mile of it on road

>>76571029
>started running 2 weeks ago
>5:30
run slower
>b-b-but
run slower

Is there a way to rapidly boost my stamina

>>76571225
25x hill repeats(1k, 10s rest) at 100m pace. Get to it.

>>76570104
I do these with 24kg kettlebell and walking lunges with 2 x 24kg
big thicc juicy ass on me now. gliding on my runs like a gazelle

>>76570104
Nah, I'll stick to my routine. I prefer my single leg romanian deadlifts and shrimp squats for my legs.

>>76571225
wrestle

>>76571225
Sex

>>76569655
Make sure you have shoes that aren’t worn out,m

>>76569776
Good to know; thanks.

>>76571660
Sure.
Unless you're looking for a weird kind of workout... Running on dry sand will work out different parts of your legs. Muscles that you probably didn't know you had will hurt like fucking hell.

>>76571673
Nah it’s a five mile race that I signed up for. Down here anyway so figured why not

>>76569655
Get a metronome app. Set it to 180 and run to the beat.

Literally all you need

>>76571771
i don't know about that
that's my 10k z2 pace
at this pace i'm stomping my feet real hard, which is clearly worsening some pains
the stomping decreases with more speed, but my shitty cardiovascular is not strong enough for something like z2 10k in 1h pace, which i believe is the bare minimum for an amateur runner

>>76571840
>z2 pace

Right foot, the sole feels weird, a numb feeling/pain.

Anyone ever had a stress fracture?

>10k today
>still dead from Corona
>47 minutes of 190 BPM
At least I can prove now that zone running is a meme. Zone5maxxing is the way to go.

Is this achievable natty?
what does his training program look like?

>>76571996
Natty? Depends on the shoes and his watch. I'll give the benefit of the doubt and assume no warmup or gel consumption took place.

>>76571996
He skipped warming up.

>>76571029
Metronome app. Run to 180 bpm.

I would like to notify all anons that if they're unable to toe run and can't even understand the motion it's because they're not activating their lower/upper core directly, and they're not activating their glutes/hamstring correctly.

You need to do core work, athletic motions (youtube athleanx 7 minute core workout, that's great), and glute/hip/hamstring work. Stretches, strengthening, mobility, isometrics, whatever. The whole shebang.

You gotta figure out how to keep your core flat, tight, but limber, and propel yourself with your buttcheeks, no kidding. Focus on that intensely (over recruit practice) and incorporate it over time into your regular runnning form.

>>76572348
>athleanx

>>76572550
jeff is a good guy and shitting on him is peak /fit/ newfaggotry desu

>>76572562
he's a lying grifter who offers dangerous advice
t. '08 /fit/ oldfag

i picked up my race bib

>>76569066 (OP)
I have taken the sprint pill

>>76572596
He could be a talking donkey for all i care it's a solid ab routine

Will support Chinese company, Xtep, gonna try them.

Enjoy buying overpriced shoes, where manufacturing is done in Asia anyways, might as well buy directly from the source.

>>76572830
My shorts are too small

>Waiting at start line
>Girl rocks up next to me and smiles
>I look away
Fuck I'm still an incel
But it's like I only ever see the qt girls at these events and nowhere else. Where are they otherwise?!

>>76572912
i pay for the t shirt

>>76572348
>toe run
Though it can be better for speed since it utilizes your calf muscles more, it causes a lot more stress on just about every single involved in the foot compared to all other landing styles. More specifically: achille's tendon, plantar fascia, and anterior tibilis. These cause many of the common issues people have with running such as plantar facisitis and shin splints. You also see this commonly in minimalistfags because going minimalist. Want to take a guess as to why?

>You need to do core work
Your standard lifts will already do the job. If you want to focus better for running, do unilateral versions of them like Romanian deadlift, shrimp squats, and unironically enough bulgarian split squats like the anon who keeps spamming it ITT. Lunges work excellent as well. Some Kenyans are now incorporating Olympic lifts like the squat clean as well.

>>76572596
I stopped listening to hjs advice a long time ago and blocked it so yt would stop recommending it. Once a yt channel gets big, it becomes shit by just shitting out a lot of shit videos. If I want advice on something, I have a physical therapist with a PhD over a MS I see at least once a year for dry needling weeks before my goal race that's more than willing to give me very good advice that helped me gets PRs.

>>76572940
>because going minimalist
God my mind went blank there, I meant to put down that minimalist kind of naturally nake peiple go forefoot.

Did my "shakedown" run.
Saw two rabbits.

30km run done. The shred starts now. Gonna ditch this flab and start getting serious. LFG

>>76572933
I pay for the participation medal

My long roon today sucked bros. Now I'm gonna be in a bad mood for a week

Is anyone else doing a Labor Day roon event? Or is it just me?

>>76573213
Go do it again.

>>76573329
I kinda needed a less intense week and the fasted roon didn’t help things. I will be motivated next week to redeem myself

Do runners have fucked up feet like ballerinas? Post some sweaty runner feet

Ran 10 miles yesterday. Tried running 10k today but knee started aching around 2 miles in. This was my first week running 30 miles. Can’t wait for fall!

>>76569066 (OP)
>norwegian singles
Is there a joke I'm missing here?

>>76573588
yes

>>76573440
Eh, hair is too blonde.

>>76573440
>Compeed
Maybe if she wore better shoes and socks, and developed the calluses her feet need, she wouldn't develop blisters.

>>76573440
>posts nudes of herself

>>76573638
Forgot to post link:
https://www.aznudefeet.com/view/celeb/e/43159/emmacoburn.html

Alright I just did 2 5k run events and I think I'm confident enough to visualize that distance as a short race.
Then I did two 10k proper race and blasted all the way on tempo speed. 10k felt more like a "5k extended" rather than a "double 5k". Feels really fucking good being overweight and finishing above 5% of participants.
How hard is half marathon? Should I change my approach on pace or what? Because I'm starting to get tendon pain on my heels due to increased mileage, so I don't know what to do if I keep scaling down back to lower mileage.

>>76569066 (OP)
any of you use aftermarket insoles?

>>76569364
you don't have marathons near where you live?

>>76573929
>How hard is half marathon?
It's not harder than any other distance, but you will encounter things you likely haven't had to deal with before - muscle fatigue and lack of energy in the later stages of the race. To mitigate these you need to do longer runs unfortunately. With regards to tendon pain make sure you are warming up and stretching afterwards properly, eating correctly, etc. You could also mix in some strength cross training like gym, yoga or plyometrics.

>>76574179
Eh, navel piercings are icks.

>>76573929
The half marathon is not really that hard, surprisingly. Sure, it's more than double the distance of a 10k, but it's very doable. I know plenty who finished within the 4hour time limit just power walking.

Since you are a slower runner, proper pacing is absolutely crucial. This has more to do with your energy systems than anything else. You are going to using more of them than you ever done with a 5k and 10k. Your lactate is going to accumulate at a fast rate if you don't pace your self, leading to quicker fatigue and you slowing down. Since you are a slower runner, it's even more important. Do your lactate threshold runs.

You'll have to practice in race nutrition as a slower runner. You won't have to go so far as to get gels or anything like that: just whatever they're offering on the course as far as fluids with calories and electrolytes like gatorade. My average time is 1:45 so I don't have to worry much and get by with just water.

Do a lot of the things >>76574202 said. Long runs are a must, esp strength training.

>pain
Crosstraining. Get on the bike, swim, elliptical, or whatever your cardio of choice is. Think about ice bathing your feet (get an ice pack, put it in really cold water, then submerge foot.) Do some trigger point therapy with a lacross ball on your entire legs. Find out how you strike the ground: heel, mid, or fore? You may have to switch your strike style. How's your cadence? Can you get it up to at least between 160-170 spm?

>>76573170
mother fucker doing my weekly mileage in one run

New shoes looking fresh as fook

>>76574492
*ruins your day*

>>76574492
>he doesn't trim his legs

>>76574515
got a goretex pair for the wet days

>>76573929
Half marathons ain't so bad. It's still a fairly comfortable distance, either on the road or on the trail and it won't take too much out of you.
As in all things long-distance(ish) the key to finishing those 13 miles is taking it easy the first 13 miles. Slow, gradual increase of your weekly mileage, coupled with strength work will get you there. Strength work - not stretching, icing or whatever is the fad these days. Nail the distance first, then go for speed.

>>76574515
Are you really training if you finish said training looking like a tiktok faggot?

>>76574618
>pic
Congrats on that! I'm extremely impressed by that elevation gain. The last 50k I did years ago had only half that.

>>76569066 (OP)
I finally got my time to 7min a mile yaaaaay

>>76573588
Norwegian Singles Method is the new “it” training system for running.

Are carbon plated shoes really bad for every day running?
I cannot believe it when marathon runners only run in them now or any longer distance runner as well.

>>76574618
ur insane anon, i am just a fledgling compared to you

how is your training?
I am this anon >>76574724

>>76574618
>>76574756
What i meant is what kind of strength work specific exercises tbhj

>>76574747
The race models are quite harsh (they are for energy return not comfort) and they wear out relatively quickly. I have some nike zoom flys that I use half the time on my runs. They are more comfy than race shoes but they still do something all these shoes do. They basically transfer all the stress to your calves because your foot is like a useless stick in the shoes. I can imagine this ruining your foot's natural shock absorption and muscles over time if it's all you use. I think as long as you use multiple styles of shoes you should be fine though.

I asked a girl on a running date and I haven't run in like a year, how fucked am I?
Hopefully not completely fucked, I'm in good shape from mountain biking and I have a pair of running shoes that feel comfy. But I still feel quite foolish.

>>76574870
Not very fucked probably.

>>76574870
>>76574889
most women are running at 8-10mins a mile.

you probably are fine

alright about to go run this half marathon

>>76575155
can i play with your tummy first?

>>76575162
uh? no?

>>76572830
uhm...*blushes and raises paw* whats a racebib?

>>76575183
>uh? no?
PLLEEEEEEEAASSEE LET ME PLAY WITH YOUR TUMMY COME ON
I heard tummy rubs will give decrease your cortisol so it will help your performance in the long run.

I've ran every day this month.

Didn't feel like running today so I went out anyway, it was too hot and I started getting pissed off because I was going out of breath. Ended up doing a lap around the neighborhood fast and just fucking went home. Garbage shit.

ChatGPT gave me this workout as part of an Ancient Greek Olympic athlete routine

Is it a good workout worth doing? Seems like a lot of volume

We out here rooning trails and shit

>>76575737
You're a pussy, bro. Just quit already if you can't handle a little heat and speed. Jk just a little banter, unless you can't handle that either.

Sorry thread but rowing mogs running HARD in almost every way. If you disagree, you’re coping

>>76575790
Rowing is great if you're a competitive rower on an all white rowing team. If you're just some clown on a concept2 in his garage or public gym then you're gay and a loser
/Thread

>>76575819
Read my last sentence, fool.

>>76575833
Spotted the loser rowing alone in a public gym with the dampener cranked up to 10 kek

>>76569066 (OP)
I have some pain above my left eye and it sort of goes to my left nostril after running.

What is this and how do I prevent it?

>>76575755
Dunno maybe ask chatgpt?

>>76574729
I'm going to try it.
Four runs a week, approx 3h of running, maybe a bit more.
Around 50min of sub-threshold intervals (1k or 2k intervals with 1min rest). That's all. I'll use the calculator to determine the training pace.

Visiting the parents for labor day. Nice to run in a different setting than usual. Also a bit cooler and less humid here than back home. Took it nice and easy and didnt feel totally wiped at the end.

>>76575790
Sure, from an aerobic standpoint, running may be one of the least efficient ways to improve your cardiovascular system
But after running outside for a considerable amount of time, I began absolutely hating using the treadmill, and it extends to other machines too
I feel like suffocating when I have to run at the gym, there's no truly fresh air incoming, you're often sharing that filthy air with other people because treadmills are always crowded
So I hope you're at least moving your rowing machine outside before you use it

Did the half marathon. For some reason... my official chip time isn't on the website yet. I think I might have had a defective bib or something, because it looks like a whole range of numbers is fucking missing, like none of us showed up. I'll check back later... maybe there's a delay... Until then, I'll have to use my Garmin time, which I know is a little inaccurate since it says 13.12 mi, but oh well. According to it, I beat my 1:45 goal so that's good at least. There were 1:45 pacers, so I stuck with them until the last mile or so. Overall, it was pretty good, probably could have gone a little faster.
Didn't see a single animal the whole time, except ducks and geese in the river...

>>76576161
Oh wait, nevermind, I had it filtered to only show "team results". I wasn't on a team. My chip time was 1:44:30

>>76576097
What's the point of blocking the street names when you have literally given up the map and AI can immediately tell us where it is?

>>76576206
Just tried it with Jippity, it failed and asked me to provide more hints.

>>76576161
That's damn impressive, I have my first Half Marathon coming in 2 months and I aim for 2h. How and for how long did you prepare for this one?

>>76576206
I don't think it can, unless it's trained on the entirety of google maps data or similar, which I doubt

>>76576300
Well, I was doing well last fall, but then got injured, and was able to start running again in June. Luckily, I was atill able to do a 30min 5K. Then, everything I did is in the spreadsheet: running 6 or 7 days per week, gradually ramping weekly mileage back up, doing at least 1 long run per week, and at least 1 fast one (I don't do intervals). Then 1 week of taper

post your current 5k time and goal time NOW

>>76576432
23:19
10:00

>>76574492
hm those don't look like the EVO SL's to me

>>76575819
yeah it's really nice to get out in nature and row through the forests and trails and mountains and explore the city on my rowing machine

>>76576432
23:49
goal is sub 20

>>76576432
17:3x
sub 17 within 12 months

>>76576432
36 @ z2
a minute or two below 30 @ z2
i literally don't need more, any higher performance than this is diminishing returns

>>76576432
23:20
sub 20 is the goal
then again I have been more focused on sprints lately, not sure if I'll ever hit that, we shall see

>>76576432
Last PB: 19:10
Goal: Sub 16

>>76576630
interesting. what's your plan?

>>76576677
Run. Are you stupid?

>>76576432
17:17
Sub-15

>>76575847
>dampener cranked up to 10
mental that this is just normal. everyone does it. skinny girls rowing 2:30 pace with damper on 10.

if rowing is so good how come we have /roon/ but no /roow/, HUH?

>>76576779
Maybe rowing belongs on /n/ with the bike fags

I runned and rowed today
cross training the secret and don't you forget that

does masturbation count for cross-training

>>76576451
I prefer rowing on water

>>76575947
Well that's your sinus I think. Dunno anything else

>>76577083
What about bugs?

>>76576749
where is it meant to be set?

>>76577169
4 or 5 if you are just doing a steady pace
I was doing intervals today @ 1:45 pace and had it on 6
I've never used 10 in my life

>>76577087
>Well that's your sinus I think. Dunno anything else
thank u anon.

maybe some warmer covers may help

>>76576432
last PB is about 21:20

My goal time is to get to sub 15mins

>>76574663
Thank you.
The race was marketed as a tough one and boy did they deliver.
Certain sections were so steep we had to climb using ropes (and that at the 35th kilometer, with the exhaustion setting in).

>>76574663
When you are not literally climbing up the rockface, you have sections like this - pic related. 601 meter of elevation in 3 kilometers.

>>76574756
>ur insane anon, i am just a fledgling compared to you
You'll get there, no worries. If I was able to do it, you can too.
The views are breathtaking.

https://streamable.com/micmmm

>>76574724
Congrats.
Well my goal is a 100-miler and I have been gradually going further and further, both regarding the weekly mileage and the races. This was actually just another training session, I didn't taper for that. I have a 50-miler at the end of September and I am looking to finish this year with a 100 kilometer race but we'll see about that.
As for my training I am on a 100k training plan from Krissy Moehl's book Running Your First Ultra (with a few modifications).
In general it's about 70 to 80 kilometers per week.

>>76574779
>What i meant is what kind of strength work
Personally I do my best to train with kettlebells at least three times a week - full body workout. If I encounter some issues, then I focus on strengthening whatever muscles or group of muscles responsible for the issue.

>>76575779
They don't think it be like that but it do.

>>76575755
>ChatGPT
Don't be one of these new cognitively challenged tards anon.
Look up primary sources, like a normal person.

>>76576432
Haven't done a 5k in five years. Last time was 2020 for a charity event for a non-profit my aunt helps for, which was 20:32. I have no goals for the 5k because 5k is for people who are afraid of marathons.

1.5 weeks until my first ever race. I've started tapering, and I'm feeling pretty good about it.
It's 13.6km with 239m of elevation, and I'm trying to do it only 10 seconds per km slower than my 5k PB from 3 months ago.
I'll be racing against a 120-year-old steam train.

>>76577401
>rolling coal
based

>>76577114
Chinks, japs, and the like don't venture in the water

Redpill me on rooning please roonchads
>33
>6'2
>86kg
Always favoured cycling over running for >le low knee impact, but can't own a bike currently due to living situation, taking a fancy to running, never really ran apart from a random 15k during covid and I couldn't walk for like 3 days afterwards

I started talking walks in order to build up to running and it made me realsie I love on the intersections of 3 shitty neighbourhood.
>east is some immigrant poorfag zone with shitty rundown appartments
>north is an industrial district with no sidewalks and trucks all over the place
>south is mostly undevelopped lands, wasteland, rundown factories and junkies den
>west is a river then a moutain
I'll just drive to the park first and consider moving

>>76577448
Try the Garmin "Courses" planning tool. Strava has something similar, but it's paid.
It shows you a heatmap of the popular running routes in your area. There's probably something semi-decent near you, it just might not be where you expect. For example some of my favourite routes are the bike tracks that they build alongside freeways.

>>76577472
I'll have a look, thanks.for the tip!

>>76577443
>Redpill me on trooning please troonfags

>>76577448
>consider moving
Fix your neighborhood, coward.

>>76577513
I would but that kind of thing isn't legal anymore

>>76577443
If you have been active cycling still your cardio will be better than your leg strength/endurance. Start smaller distance 3-5 at an easy pace (you should be able to talk to someone if they were next to you) and see how you feel the next day. Build as your legs get stronger. Don’t be afraid to mix in walks if you’re too sore.
You gonna be treadmill, track, road, or trail?

>>76577539
I think running outside would be best to eliminate bad habits or any extra help / bounce from the treadmill? Thanks for the advice, might give it a crack this afternoon

>>76577539
>>76577563

>>76576432
27:30
20:00 and then 16:00

>>76577584
As if track runners are any better.

>>76577616
Cuckmill cope

it's time to HEAL

>>76576432

when I was 280 lbs, I did 35 minutes.

>>76577036
My watch reaches the daily 'step' goal everyday with it, so I guess so.

>>76577649
Who hurt you? What's her name?

>>76577657
Anna :(

>>76577641
>Cuckmill
Only when the weather is really bad. Otherwise, I do both road and trail. Go ahead and run around in circles constantly, trackcuck.

I'm a type one diabetic. Over the past two years, I've lost 80lbs, gained some good muscle, and feeling great. One think I've wanted to do is run a mile in under 9 minutes (which was my best time in middle school... the last time I ever really ran a mile).

Problem is, when I run, it TANKS my blood sugar. And then I need carbs to bring it back up. And then I replace the calories I burned running in the first place. It's still a priority of mine to burn calories and keep them down. It's annoying. I just want some of this remaining belly fat gone, bros.

Any tips on running without destroying blood sugar? I heard some bro science along the lines of
>"run slower instead of focusing on speed so you burn fat instead of glucose"
but that feels dumb. Then again, I'm a retard, so...

>>76577678

Carb load before run and bring some sugar water with you.

>>76577660
More like Anal

>>76577666
>666
Cuckmill is the devil confirmed
And track is for intervals/speed training.

>>76577678
Just don't take any insulin for like a day before you run

>want to start running uphill
>don't want to run downhill though (it fucks your knees)
what do?

Lad asked me the other day to train him, I told him 40 quid an hour and he agreed.

>>76577718

Run uphill, don't run down hill.

>>76577879
but i need to get home somehow

troon for today

Is fiber bad? I stopped eating protein bars and started eating fruit snacks+whey. Same macros but less bloat.

>>76578041

LOL

>>76578104
>run for today

>>76576432
19:45

Goal is maybe 17:30 or sth idk.

>>76578108
fiber is good but I feel at some point you have enough. especially around and during your run there's nothing wrong with a few hundred empty calories IMO as long as your general diet isn't an autistic toddler's

Two days after the race and my calves are feeling it but relatively fine otherwise
This degree of recovery hasn't happened before

>>76569066 (OP)
Does roon build upper body? or is it more conditioning related as in it'll just maintain it?

>>76574202
>>76574420
>>76574618
Thanks lads. Bite the bullet signed up for a half marathon coming November, till then I'll just add more kms in my long runs and keep racing 10ks.
I walk on toes normally, and i've been comfortably running on midfoot-forefoot range.
I will look into LTHR training.
Thank you for the solid advice but I have to ask.
I understand strength and swimming, but why bikes for crosstrain? Wouldn't it fatigue my legs too? I'm retarded so please enlighten me.

>>76578855
>signed up for a half marathon coming November
based

Still feeling hamstring tightness/soreness after running my fastest 5k after starting up again 5 months ago. I'm starting to do stretches at the beginning/end of my day now just to deal with it. When can I start running again?

30min fartlek session with diminishing intervals and jog recoveries. managed a cheeky 3min/k pace for the last rep

>>76574618
holy fuck that elevation. I think that's more than I've even done on a bike ride and I've done some big mountain rides.

>>76578765
Asking a real question dude, seems like every single rooner is thin as fuck

They posted some of the race photos..
And I definitely need to go on a cut

Maybe it's nerve damage?

Numb pain persists in my right foot, under the mid arch.

>>76579128
post yer gut

Hal Higdon intermediate 5k program week 1 day 1

I can currently run 30 minutes uninterrupted, at what distance does consistent fat loss start?

>>76579682
0m

>>76571673
Hey thanks for the tip, ran five miles in 43 minutes. Second half was into the wind which sucked

>>76579682
Can’t out run a bad diet, but if you run a shitload of miles you can outrun a not great diet. So it depends on how much you eat. Either eat less or run more.

i ran today and it was fun

>>76579920
Get em boys

>>76579923
you wouldn't hit a guy with glasses would you?

>>76579926
No
I'd rape him

>>76579931
they used to lock up people like you

>>76579942
Used to

>>76577083
sounds pretty exclusive, gotta have a boat, somewhere to put it, some calm water to row on, maybe other rowers to go with
never even witnessed anybody doing this irl let alone done it myself
grats though for being in the kind of situation that allows that as a casual form of cardio
I'm limited to shoes and ground

Question:
if I am constantly changing what distance I want to be good at how should I train?
like one day I want to make my aim a fast 5k, then I think a 10k would be good, then I think marathon is what I should train for, then I think trail ultras are ideal, then I think 1 mile time is most respectable mix of speed and endurance, then I think I should just say fuck it and get good at 100m and be a beast, then I think 400m is better for endurance, then 800 etc...
basically I have ADHD and change my goals daily
so I just run, but my sprinter buddy says I'm training to run slow by doing sub threshold or zone 2 shit and that my aerobic base is good enough
so at some point I need to decide and narrow in my training
how did (you) decide what distance you want to train for?

>>76580009
What does your wife think?

>>76580009
First stop pretending that having adhd makes you a fucking idiot that cannot do anything for more than a second. You’re not a quirky random guy. You’re just using your diagnosis to avoid any responsibility for your actions.
Next, unless you’re on a track team, no one gives a fuck if your 100m time makes you a beast. 90% of races available to the general public are gonna be 5k or more. You can do sprints on a track but it will just be for yourself.
Third, any distance 5k to marathon will have a combo of easier aerobic runs and faster anaerobic runs. Do both see what you like more. If aerobic, look to extend out your runs and build up to longer distances. If you prefer anaerobic, then focus on the 5-10k distance. Really if you are a good 5k runner you could probably get ready for a marathon in 2 months and visa versa.
Finally, as a person with ADHD I find the longer distances is better for my symptoms. But I have more hyperactive more than inattentive symptoms so who knows.

I wake up. I run. It's simple.

ok today my legs do feel sore

Is running at night that great?

>>76580655
It's pretty nice

>>76580655
It's great, but it's even better if you do it in a secluded forest. I love how I won't see a single other person until dawn, and I like hearing the birds wake up.

>>76580655
Too many bugs at night

>>76580718
You're supposed to run before dawn, not after dusk.

today I jogged

>>76580260
me too. rest day tomorrow it is

>>76580655
I'd run my dick into her at night if you know what I mean ;)

>5 week rooning streak averaging about 10 miles a day
>Just got torpedoed by an abscess under my arm that had to be emergency drained before I went septic and ended up in the hospital
>Can't roon tomorrow because of it

>>76580820
>>5 week trooning streak
>>Just got torpedoed by an abscess under my arm that had to be emergency drained before I went septic and ended up in the hospital
>>Can't troon tomorrow because of it

>>76580793
I think I'll do an easy "recovery run"

>>76580655
Is it just an optical illusion? Her running form looks very weird at the start, like she's twisting her feet.

Shoe recommendations for someone new to running and training for a half-marathon? Any advice is welcome

>>76569066 (OP)
>meet 6 million plus singles
>norway's population is 5.7 mil
hmmm

>>76581086
>6 million
Cool your jets

>>76581078
Get a pair that fits.

>>76581078
We really need a shoe sticky. Maybe just go with brooks ghost.

>>76581045
Dis gay ahh niqqa lookin at feet lmao

I've been on 4chan for nearly 20 years and have never posted a photo because I don't want to be tracked with the metadata. How do I post my runs?

>>76581239
they strip all the exif data. otherwise download an editor of some sort and strip it yourself. GIMP has this built-in if you have it. but like I said, it's already stripped. You can download somebody's pic and check it yourself.

>>76581239
Why would you need to post a photo to post your runs? Just take a screencap?

A new road has been constructed in my running route. Time to explore:)

>>76581239
I've been doxxed by kiwifarms twice. Nothing ever happens

Did my recovery run after the HM. Didn't hurt as bad as I expected, still probably went a bit too fast though. I also updated my spreadsheet to show the longer runs better. I don't know how often I'll do those distances, but the columns are there now. Anyway, now I'm going to work on cutting fat and doing uphill runs... once my legs feel better. I'll probably go for increasing weekly mileage and pace rather than long individual runs.
Today I saw 2 buns and I think a beaver swimming in the river.
Also... I guess it's the first day of school, as I think some high school cross country team was out practicing on the trail. Idk what their distance was, but some of them looked like they were definitely ngmi... hopefully it's only day 1 for them though and they can improve. I should have done XC in high school but I was fat, asthmatic, ugly, and extremely allergic to the outdoors (pollen).

>>76581286
lol I have accidentally doxed myself like 3 times. If I click in the name field it will auto fill my email and shit. Nothing ever happened because I am just a random poster of no notoriety. Why are they doxing you on kiwifarms though?

>>76581321
>I should have done XC in high school but ...
I think that's the story of half of us. Except for me, I was tired of athletics because my parents forced the sports they liked onto me and my brother (which wasn't track it XC, "IT'S A FAGGOT AND GIRLS SPORT FOR GIRLS TO STAY UNDERWEIGHT!!"), and started being a rerarded lazy stoner.

>>76581330
I'm a chronically online retard who trolls hard and doesn't practice opsec

>>76581239
too late I already got your IP and home address from this post

>>76581340
For me, when I was really little, my parents tried to get me to play sports like basketball, tball, and soccer, and I sucked at all of them. Too antisocial to work on a team, too aloof to pay attention to the game, to afraid of the ball, too unwilling to practice any skills at all... basically just a complete fucking loser. After my younger sister became good at her sport, and that took up all of their time, they kind of just let me do my own thing. The asthma getting worse didn't help. So I just got fat and played vidya for a solid 15 years. It was only late in college that found I liked running, way too late, but oh well.

>>76581078
Go to a shop and get fitted. Your feet are unique.

>>76580083
thanks for the lengthy response, I appreciate the advice
I think i will just continue doing whatever I feel like day to day and not worry too much about the long term plan
as long as I am running it is good

>>76580820
reminds of when ran to japan had the same thing happen
maybe running 10 miles a day or more fucks up your immune system

>>76576161
damn nice time man, grats!

>>76581340
i didn't reach puberty til 17 and so I played video games instead of any kind of sports
also I had no ambition to do anything but go home after school

>>76581571
Thanks, also in case you missed my official time did come out: 1:44:30. So yeah, did beat my goal of 1:45. I honestly probably could have gone with the 1:40 group, though idk.

>>76581585
you're the man

>>76581585
The thing is that now you have experience in it, so it's not really new territory. You now know what you are capable of, and can adjust and improve from there.

>be me
>week 5 of C25K
>workouts start saying things like "jog 3/4 mile (or 8 minutes)"
Which is it? Should I prioritize running the full 3/4 mile even if it takes me longer than 8 minutes, or just run as far as I can within the allotted time?

>>76581702
You should just run a 5k right now in whatever time it takes you to do it.

>>76581702
do it time based like the rest of the program. Don't worry about distance

>>76569066 (OP)
do I have to be a 3rd world mudslime to meet them? I heard they only like getting raped by brown people who hate bacon

Brackets = Shoulders
Lines = foot placement on landing (i.e. 4 steps)

Notice how feet land within shoulder span and feet don't always land straight in front like a vertical straight line.
How do you improve this?

I'm actually starting to like running. What have I become?

>>76581239
It's not the metadata that's the problem, it's people creating a profile of you by gathering posts you made with the same filename

>>76582106
oh no now some sad case knows I wear adidas shoes and run 7 minute miles

>>76582051
I don't like running I just hate it less than most other things I do in life.

>>76582316
I like it when I haven no injuries. Which is pretty much never.

will marching in place help me lose weight and prepare me for running? i cant leave a room for a while

>>76574618
>Are you really training if you finish said training looking like a tiktok faggot?

Based.

>>76574179
Need cardio bunny gf NOWWWWWWW

>>76582576
what are you in jail for?

i ran again today and it was still fun. the weather was slightly warmer than yesterday though

>>76583079
Keep "having fun" and see what happens

>>76583090
what will happen?

>>76583092
You gonna get it

>>76583098
get what?

>>76583099
You gonna find out

>>76583102
i don't like surprises. can't you just tell me?

>>76583105
>he doesn't know

Some body bake

>>76583307

>>76583391
NEW BREAD
>>76583391
BREAD BÖKE
>>76583391

>>76579770
Ok thanks, run more it is.

>>76569066 (OP)
Moved to Colorado (5500 feet elevation).
My 30 minute 5K today had me at 210 bpm at the end

>>76577678
I'm also t1. are you on a pump? I can finally run for distances now that I have one.
>profile set up strictly for cardio (like an 85% reduction in basal if not more)
>turn that on for ~25-30 mins before I start my run
>eat a banana or something and don't bolus for it
>turn off control IQ so it doesn't give me a correction dose if I start to trend upwards due to banana
I'm like you and am SUPER sensitive to cardio, almost any insulin on board at all when I run and I'm going to go low. I still sometimes go low even with all the precautions I mentioned. I also started bringing running gels in my pocket that I can slam if I start going low and I'm still far enough away from home that it might be a problem, lol.

>>76569066 (OP)
Sup rooners, got a really stupid question but i need the doubt to go away...ok here goes...can you use running shoes to go for long walks?? im talkin like 45 mins on an incline. if so which ones yall recc??

>>76569655
Eat vitamin k2 daily with a glass of milk & buy a tib bar from knees over toes guy.

>>76585244
>can you use running shoes to go for long walks??
yes lol, unless you're referring to something like spiked shoes for track running but if you're referring to actual normal athletic/running shoes then yes they are perfectly good for long walks
>if so which ones yall recc??
i use brooks adrenalines, they work well for me but ultimately most anything from the likes of brooks, asics, or new balance will work well (though i'm sure there's plenty of other brands that would function just fine)
get to walkin you got this

>>76585244
what else would you wear? I have a pair of "walking shoes" which are like a light pair of hiking shoes but running shoes are way comfier.

>>76585244
>long walk
>45 minutes