Thread 76583088

I am trying to get into running but I am confused what to do
>zone 1/2/3/4
>easy runs
>long runs
>tempo runs
>interval training
>incline running
>treadmill running
>fartlek running
>threshold running
>Norwegian singles
>...
What the fuck am I supposed to do? I just want to run 2-3x a week to get some cardio gains besides gym.

>>76583088 (OP)
Nigga, just go outside and run (don't jog).

>>76583088 (OP)
Seems to me you are overthinking this. Just go one leg at a time brother. That being said, doesn’t /roon/ have a beginners guide and/or FAQ?

one foot in front of the other, retard
why are you making this so complicated

>>76583100
/roon/ is only for guys who don't lift and look like skinny gay bottoms. Most training plans are for mainly running, I want to balance it with gym or do a bit more gym than running.

>>76583117
you just run at an easy pace, three times a week of 30 - 45 minutes gives you decent cardio gains. just remember to keep the pace easy, you shouldn't be breathing hard at all nor feel exhausted. unironically easy running feels like not doing much if any actual work, but it's the low intensity load on the cardiovascular that gives the gains. it can sound counterintuitive but that's how cardio works. for more gains you just run more, but it's still just easy, easy, easy.

>>76583146
Okay and when do I swap out one or two of the short easy runs with stuff like intervals, tempo run, long run etc.?

>>76583100
/roon/ is a piece of shit general. everyone doesn't answer your questions and the beginners guide is shit

>>76583088 (OP)
Pick a speed you think you can maintain for about an hour.
Jog that speed for about an hour.

Done!

>>76583088 (OP)
KFM

>>76583155
if you're not aiming at racing, you don't need to do anything else than easy runs. it seemed to me your primary activity is the gym and your seeking health and basic cardio benefits? for that you only need the easy runs, increase volume if you want more gains.

>look up videos online to learn running form
>everyone gives different advice
Only thing that all have in common is keep yourself straight in posture, chest up

>>76583192
>Only thing that all have in common is keep yourself straight in posture, chest up
I thought you were supposed to go slightly down such as in naruto runs. Although naruto runs are exaggerated but not perfectly straight up

>>76583088 (OP)
How do they not get leg chaffing or am I a fat fuck?

>>76583265
They do but you and your skin gets used to it.
>t. not fat but monster adductors

>>76583088 (OP)
Just do a 1 mile run 3x a week outside around the neighborhood. Time yourself. Try to go faster each week. Do 2 easier days where you go at like 90% effort and a "race" once e a week where try to beat the previous week's time. Bam, you get incredible health gains in 10 minutes or less. Don't do the run right before weight training or you'll hurt your weight training gains.

>>76583309
have you ever beat your previous PB by a whole minute before?

>>76583097
>that capcha
can't disagree with that OP

>>76583184
>>76583309
What if I wanted to get a cute runner girlfriend? What kind of runs/time/pace would I need for that?

>>76583381
weird question but if I don't run for a while my first run will be shit and then I'll make quick nub gains

>>76583100
>>76583146
>>76583309
I like what these guys said. I went from a chubbyfat asthmatic to a varsity XC guy as a teen strictly via routine neighborhood jogging.
Even if you are mid twenties/thirties washouts, you can break a 20 minute 5km and achieve cardio fitness that puts you in the 95% probably higher. The longer distances become so fun, just remember to fuel don't crash out and bonk cause you didn't account for the calorie burning. I also never trained speedwork, ever, one of the best advice that modified by training is viewing Ceilings and Floors. If your Floor is a 7:30/mile, it doesn't matter that you can't break 5 minutes; you can do extremely well for a 10 miler or half compared to the vast majority of people who can't even run a 5km.
it's all relative, go roon, listen to a great song and make a delusional music video in your head, enjoy the sunset, sweat and smile. roon.

>>76583434
>weird question but if I don't run for a while my first run will be shit and then I'll make quick nub gains
n o i just wanted to rub u and tell you that I was roonier superior

>>76583443
Carry on saar

>>76583449
not until i get my kiss

>>76583117
>Most training plans are for mainly running
this logic might hurt your head but if you want to train running then you're going to have to train running.

The basics are as follows
(1) you can jog for about a mile or 10/15 minutes or whatever on days that you lift just to warm up, if you want
(2) do a real run on days you don't. You can either do a slower, long run to train endurance, or a shorter more intense run to train performance, which usually takes the form of some kind of interval training.

There are more scientific words/methods for this but that's the general logic.

If you want cardio gains, it really has to be at least twice a week. You make progress once a week but it's so slow you may as well do twice. Note the one mile warmup you may do counts for something, so it's not a huge deal.

People who are also lifting will really only run 2 or 3 times a week. All this depends on how much you want to do

>>76583106
https://www.youtube.com/watch?v=x1E-aeb3Nog
running is so hard that this poor woman, yearning to run, had to pay a running physiologist lots of money to learn that she her run is, technically, a walk.

>>76583203
as long as your spine is neutral.
if you're rounding your back during a naruto run, God help you.

>>76583088 (OP)
https://magstraining.tripod.com/Recommended_Reads.html his youtube is a little too much in the weeds about specific details but steve magness rocks and his tripod website looks straight out of 1995

>>76583437
>varsity XC guy
What type of guy do XC girls date? Does a gymbro stand a chance? They are all so cute.

>>76583488
it all depends, I've known cardio bunnies who are averse to roonguys because too skinny/act gay defensive. That's probably the only thing that matters, your personal frame. You can be 140lb ottermode rooner or 220 roider but if you can't converse or have bad aura girls wont want ye
some of those miles I had a gf but she was never with me for my rooning, if anything being driven and goal setting was very attractive to her but dont roon to get girl. Roon to introduce a new toolset and space into your life for progress and peace. girl might find that pretty cool along the way and want to join u

>try to run
>End up with calf strains
>Can barely walk for the next week
Thanks roon

>>76583088 (OP)
decide what you are training for, 5k 10k marathon or whatever
google basic ass training plan
start following training plan
adjust training to your needs as you learn more about running

in general just run consistently and go easy most of the time.

>>76583088 (OP)
Honestly treadmill running is a great place to start and it’ll help improve your form and keep you going at the same pace for your entire run

>>76583675
>besides gym
op said. if gym equipment's allowed, then rowing machines are amazing.

>>76583672
I am training to pick up qt runner girls at run clubs. I have got a jacked physique, great legs but my cardio sucks. 5K time is 27 min.

>>76583088 (OP)
literally just run for 30min
You don't need more

>>76583088 (OP)
Kill rape marry

>>76583767
op pic has some merit, cross country at the high school level and less competitive college programs are full of east asians and indians (alongside white people obviously)

>>76583088 (OP)
>How do I run

Fuck you

>>76583541
If you are just starting to roon, go slow, go short, and yeah do it only once the first week. Calf doms are real.

>>76583437
>>76583455
>>76583672
>>76583817
When will my calves stop growing? I started running 6 weeks ago and they already grew 1 full inch. I have always had very big calves but now they are getting into ridiculous territory.

How do you get to this level of retardation? Just go outside and run. When you get home lift weights. NAH MAN IM GONNA DO NOTHING FOR 7 MONTHS WHILE I FORMULATE A PROPER ROUTINE AND PLAN. I DONT WANT TO LEAN TOO FAR ONE WAY YA KNOW

>>76583823
when you stop eating

start chasing women at night, the adrenaline really helps

What would be a decent pace for a slow beginner 5k or 10k run?

>>76583884
10 minute miles gets you a 31 minute 5km, aim to break 30 if you arent there yet, once you break 30 in the 5km comfortably add in a once a week 10km and just note the attempts, aim for 1hr 5 mins

>>76583884
Whatever you can manage with an elevated heart rate. That might only be a brisk walk until you get some conditioning

>>76583520
Okay, nice to hear that there is a chance. Where can I meet cardiobunny girls though?

My shins and feet give out before my lungs do. I can't even jog for 5 minutes. Already got proper running shoes and tried going slowly, helped but it still happens.

Is this normal, any way to fix?

>>76583954
Keep at it I would say normally but 5 minutes and your shins and feet give out?
Sounds like a bitchmade issue

>>76583957
I just started I'm completely out of shape and sit on my ass all day.

>>76583954
curious how heavy you are

like most people you would benefit from a rehabilitory regimen including hip, core, glute, and hamstring work.

>>76583960
Yeah, I get that
You just keep running, ignore the pain in your shins and feet, push through it
They dont give out because of exhaustion, they give out because you're not used to uncomfortableness of running

>>76583960
just run/walk
run for 1 minute, walk for 2, repeat until you got 30 minutes of time

>>76583967
I'm actually pretty thin, 165lbs at 6'1''.

>>76583969
Will do, thanks.

>>76583987
that's good, then weight isn't the issue.

There's pain you can ignore, and pain you shouldn't. The pain you feel as a beginner should be decreasing over time, weeks, months. If it increases you should probably stop a look for a way to address it.

Parts of your body will either feel injured because they are weak, or because other areas of your body are weak and have to overwork to compensate. Sometimes even a chronically tight and unstretched muscle can affect the kinetic chain and cause muscle overwork. Don't underestimate strengthening and stretching EVERYthing you can from the torso down.

I will never stop recommending this ab workout:
https://www.youtube.com/watch?v=8jyhJ6TiUPA

the exercises depicted in this video aren't just good for "strengthening" but for teaching the core an athletic motion. When you're running, the core should always be tight. If you're someone who sits all day, definitely work at these exercises however you can. various lunges and bulgarian split squats are also bread and butter here.

>>76583117
You just suck at running

>>76583088 (OP)
go and roon then
start with running a mile so slow you dont feel like youre getting tired, at least for a bit
if that means you run slower than a fast walk, thats fine
if you still need a break every 100m thats fine
just break a sweat and build week over week from there

is it fine to run every day or should i give myself more breaks? I haven’t gotten fucked up enough to feel like a break was needed, so I haven’t had (m)any since i started

>>76583155
Only even think about that stuff after a year od consistent running 2-3 times a week. Running is hard on the joints and you need months if not longer for your body to adjust to intermediate work loads.

>>76583899
Took me 6 months for a sub 30 5km. Definitely start with a less brutal time and then slowly build up to a sub 30

>>76583088 (OP)
MODS. those girls are 16 year olds. They're still in high school

>>76584113
Really depends on how hard you're going. Mid to light is pretty much sustainable daily and plenty of people do it.

>>76583767
Completely different feel
Even seeing pictures of shit skins is disturbing

>>76584306
Found the jew

>>76584705
I literally, I look at the original picture and I get an uneasy feeling in my stomach instantly
I look at the edited picture and I feel ok, even positive

This entire time you've been thinking about how to run you could have just gone out and run. Stop over thinking it and go run its not rocket science. Find your own pace and ride the wave hombre

>>76584326
yeah, i’ve been running fairly slowly since my muscles really aren’t the issue, it’s my terrible cardio. it’s definitely getting better, though. I could barely run for half a mile last week, then i ran two miles fairly comfortably yesterday :)

>>76584262
sorry anon, ILY
when I was writing that I should've considered that even at my most "unfit" I was still a soccer player and sub 200lbs
adjust numbers accordingly, 12 min miles, 15 minute miles for a 45min 5k. I do stand by that you should allow yourself a modicum of pride after breaking 30, and real athletic brag about it pride if as an adult you can go sub 20. normies have no idea that sub 20 is a near half sprint pace for the avg person for 20 mins

>>76583088 (OP)
Just run, retard

>>76583088 (OP)
>What the fuck am I supposed to do?
Just RUN! It doesn't matter how or where you run, just run! Time yourself or just until you don't feel like it anymore.