Thread 76583391

>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

>>76583391 (OP)
>blog in next post since op fumbled thread image

>>76583511
I gotta stop watching so much anime man. All these athletic girls you guys posts do nothing for me

>>76583391 (OP)
Currently doing Bridge to 10k with Emi. Rooned my C25K plan not long ago. Should noobs kind of ignore Zone 2 and just go roon? I feel fine for the most part rooning in Zone 3, I just hate walking and need my roons to improve fast to join the military. (Yeah, yeah, da jooz.) Thanks 4channel.

>>76583511
everyone is sick of the beta simp images this is an alpha male thread for alpha males only

>>76583542
Unironically this. We need to stop ogling and stay focusing

>>76583511
>sub-3:15:00 goal marathon time
>11 more weekends before race weekend
My Winter training culminated in a 1:37:00 half marathon in April. My Spring training took 45 seconds off my 5k, down to 19:53 in June. My Summer training culminated in 2 Olympic triathlons in 8 days in August (both ~2:40:00). Now I’m shaking off my triathlon legs and locking in for the main event of the year, the Philly Marathon
>225lbs, 6’2”
I’m hoping to shed some weight by late November running about 160mi/month in Sept/Oct/Nov. 20 miles slow is easy, quads and lower abs feeling most of the burn surprisingly. I’m gonna spend September logging long relaxing miles on weekends, and midweek race pace tempo runs like that 13.1mi in picrel. 5-9mi midweek after work easy runs in between.

What a year, this is the first year of my 30 y/o life I’ve been locked in since January. Every other year I hibernate and wake back up in like April.

>>76583391 (OP)
my knees started to hurt next day after a run.
wtf is this? it still hurts when i stay or sit, but not when i walk normally.

>>76583536
Don't be stressing about zones just go by feel. If zone 3 feels easy that's fine. Just don't be smashing zone 5 every run like a lot of noobs do. Take rest days. Do some cross training.

>>76583553
good shit anon, I enjoyed your blog post
today I went to the track for some pretty easy 400's with 400m jogging rest and then finished off with some 100m strides that felt all-out but were only 15-17 seconds, so I guess that's slow... legs were tired from 400s though
I am training for nothing in particular, athleticism, started boxing so there's that
I started running because at some point I want to go to thailand and do a muay thai camp for a month or two and I know they always do 5km before training, which at this point is light work for me, guess I caught the running bug
july and august I logged 200km per month but I think I'm going to drop mileage and just work on mostly quality speed work
thank you for reading my blog

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

Damn, my legs are still pretty sore after that HM on Monday. I never had DOMS like this after any of the other runs I did, not even the 12 mi I did in 1:40. 1.1 extra miles doesn't seem like that big of a jump... but I guess going 25 seconds per mile faster makes a difference to...
I was a little worried I might have rhabdo'd myself, but my piss is still normal colored, very clear

>>76583511
Eh, hands blend in with the track too much.

>>76583865
Completely normal, anon. The more you do it, the less often it happens or you recover faster. If you want to heal a bit faster: to a hot epsom salt bath afterwards and foam roll if you can.

Just wait until you spend an entire week just walking down a flight of stairs sideways because you ran a marathon. Thankfully I don't experience pist race doms anymore. If I do, it only lasts a day.

>>76583898
Thanks
I did a "recovery" run yesterday and it actually felt better than walking, lol
I'll do another one later

>third time in five days that I managed to go for a run after work despite being already 10k steps in
After you beat that inertia of the first shit runs you really want to keep going and improving. I'm pretty happy because the fastest I've ever been was when I was working as a fruit picker and immediately going for a run after finishing work.
And soon will be dark outside by 6:30pm and all the normies will be gone from crowding the trail with their dogs.

>>76583928
Watch out, your cardio build faster than your muscles, tendons, etc do. This is many times what leads to injuries.

Finally hit 30m 5k this week, which feels good as a proper fat cunt.

>>76583898
personally I'm going to stick to activities that allow me to feel good the next day as well
but I admire your guys dedication

>>76583974
Anon, soreness after, or the day after, exercise is normal. If it's painful to the point it gets in the way of going about your life, it's not normal.

>>76584043
yes I am familiar with soreness
but walking sideways down stairs for a week isn't what I'm after

Non-runners know running is hard and they say it is for faggots, even though they know they wouldn't be handle it. Why?

>>76584090
do they? or is it just people you know, because you've given them that impression

>>76584081
Don't let that deter you: it's a rite of passage. You just fear it just like all kther runners thst are capable but hold themselves back.

>>76583940
Just one year ago I was clocking over 150km a month and racing half marathons so it's not like I'm a stranger to running.

warmup jog, 6k ish hilly tempo, cool down jog. LFG

>>76584174
>one year ago
>160km/month
Did you keep running during that time? If not, watch. I took a year off, but still did cycling during that time along with the weight lifting I was already doing. I was easily able to do it cardiovascularly, but my legs were killing me with just 10 minutes in. It took me a bit to a few weeks to get back.

>>76583865
Like >>76583898 said you’ll get use to it. Post marathons I like to walk a lot and after a day or two do some easy rides on an exercise bike. A week after the run I’ll do a 10ish mile easy run. Rule of thumb is for a race full recovery takes 1 day for every mile you ran. You should be able to do easy runs but if you try to push the pace at all your legs just dont respond.

Not sure how accuracy or useful it is but COROS has a “base fitness” metric that I look at occasionally. In July I had a bad week of wildfire smoke and then a long vacation. Checked it today and I am back over my base fitness at that time.
So about a month to regain cardio for a light week followed by a 12 days no running according to my watch

>>76584315
I played football once a week but running itself not real, maybe a couple runs every other month, still I haven't been pushing, the most I've done so far was 7k, other days was just 5k as was today. Also running at a comfortable pace like 5:50 km.
Since I felt good today I was thinking about going a bit harder tomorrow but since you warned me maybe another easy 5k will suit me better. I do want to lose the 10kg I gained so I can be reasonably faster again.

Hal higdon intermediate 10k program week 1

>>76584423
nice

>>76584370
My coros base fitness and vo2max number has not changed in years. I think it's broken. I hooked up my watch to sync with runalyze which has been useful

>>76583511
>>76583553
>>76583657
>>76584043
>>76584178
Run slower

>>76584482
this but the opposite

>>76583511
There were a lot of cute runner girls (some of them even asian) at the half marathon I did this past weekend

>>76584104
cunt

>>76584482
but I want to be fast

>>76584178
very nice

>>76584538
I don't think races are good places to meet people, personally
never done one, I just don't imagine there's much of a social atmosphere

What are some good and cheap open-ear earbuds. Preferably amazon, but doesn't have to be.

>>76584631
If you've never done one, then why would you speculate?
It's pretty social actually. Before the race, everyone's sort of mingling around, mostly waiting in line to use the toilets, then you get lined up in your little corral with other runners aiming for the same time, then you do the race, and then afterwards everyone huddles around the water and snacks, then walk back over to the finish line to cheer on the slower runner, then everyone gathers around for the medal ceremony, etc... Sometimes, there's even an afterparty at a bar or restaurant. There's lots of opportunities to meet people.
Unless you're a socially anxious loser like me

>>76583391 (OP)
any tips on the kinda workout i need to be doing to go faster than 7 minutes a mile. i have a bad ankle which limits top end foot speed but good lungs

>>76584642
>If you've never done one, then why would you speculate?
that's a good question, I guess I do that a lot in life
imagine scenarios based on my mind's eye more than reality
should probably stop doing that, i imagine (heheh)

Did another "recovery" run. Yeah, this one sucked. I'm probably taking tomorrow off. I'm thinking Thursday will be my new rest day.
At least I got to see two buns and a heron. Also a really hot chick walking too.

I think I'm ready for sub 20 5k

>>76584916
don't let us down

my first 5k is on the 13th. I've run 5k before but it still takes a few days to fully recover. I just ran only 3k today so I don't get an overuse strain, and I feel like if I run another 5k before race day I won't recover in time. How should I plan my runs this coming week in preparation for race day?

>>76584927
Run slower

Doing marathon training and at the stage where I'm doing at least a half for my long runs. Physically I feel totally fine with the load but my stomach has started feeling like its in the stage right before cramping for days after my long run
i.e. my stomach isn't cramping but it feels like it would right before it would if it were to cramp
this feeling started since during one of my long runs, my stomach cramped for a sec
what do? is this normal? will my stomach get used to it?

Today I found out that the high schoolers I saw running on the trail yesterday were from the next town over...
FUCKING INTERLOPERS

started C25k and i'm on week 5
tried running on concrete and I feel this uncomfortable sensation on my knees, like there's a big bubble behind my kneecaps.

what's the deal?

>>76585220
weak ass legs mean your knees take all the pain
try doing the kneesovertoes meme workouts. worked for me

Coming from a sedentary lifestlye, how long will it take before I stop hurting myself every time I run?

ok, which is better

10 minutes at 6kph, 5 minutes at 7kph
or
5 minutes at 6kph, 10 minutes at 6.5kph

>>76584635
they are not cheap but the sony linkbuds with the hole (the new ones) are pretty good and for me they stay in while running. I only ran once with them though because i don't want to carry a phone and I can't hear a car coming while listening to music. Turns out rawdogging reality is pretty nice anyway so you could also just do that.

>following: 0
>followers: 0

>>76585457
Months maybe years
you need a lot of time on feet walking and running

>>76585457
Assuming you're following C25K in its expected time frame of ~2 months, 5-6 months of jogging/running 2-3 times a week will help significantly. If you get injured in the process, take 1, 2 or even 3 weeks off if you must.
That's what I did to go from sedentary last July to sub 1:40 HM this July. No running daily, in fact just long distance once a week now

>went running for the first time in over a month last evening
>chilly but not cold, perfect temperature for running in shorts and t-shirt
>one of the most beautiful sunsets I've seen all year
>almost nobody on the trail
>improve my time on route by 2 minutes (I didn't run but I hiked a bunch and played sports in the past weeks)
That was nice, that was really nice. Made me wonder why I ever stopped

>>76585167
I do zone 3.

6 x 2km around 3:55/km threshold pace. 90s standing rest between reps. I fucking LOVE this workout, such a satisfying effort ramp.

>>76585457
2-3 runs

>>76585173
Like poop cramps or like side stitch ab muscle cramps? Side stitch/muscle cramps you have to just run through, slow down to a slog and get through them. Poop cramps you gotta watch what you eat and eat consistently, no shock to the body fried binges.

>>76586053
more like poop cramps I think. but i don’t actually get them while running, my stomach just feels a bit sore even long after I’m not running
why should you eat more frequently?

>>76586199
Not more frequently, more consistently. Find a diet that works for you and stick with it. Like I know a peanut butter+banana sandwich on whole wheat sits really easy in my stomach, so I’ll have one of them before every long run. It’s when you introduce variables that you’re not used to that you can run into trouble. Like the other day when I ran after a day at the US Open.. had a pastrami sandwich, shrimp scampi, calamari, and 3 honey deuces. Had to clench for a mile until I found a porta potty in a construction site that I had to trespass to get to

I've noticed pain going up the inside of my thigh and into my asshole; what muscle is that and how do I prevent it from getting (more) hurt? I started stretching daily to try to introduce some flexibility. I fucked it up most recently doing my usual 5k hilly route, so I assume it was from the way I was landing on the downhill section.

Did 6k fartlek. Felt like shit. Woke up with a sore throat. Hopefully just a one or two day thing.

>>76586259
If you've pulled something probably shouldn't be stretching it. Basically tearing something that already torn

>>76585467
the second one maybe. so little difference I wouldn't be worrying about it. just run

Who else /hybrid athlete/
>can bench lmao3pl8
>can run a 10K
>can’t squat lmao4pl8
>can’t run a fast 10K
jk I know I’m the only one ITT.

>>76586530
that's based, well unless your 10k time is 2 hours or something

Hal higdon intermediate 5k program week 1

Yesterday I ran some 400s for the first time in almost 10 years (last time was high school XC) and today I was really feeling the fatigue in my calves bad

>>76586530
>2,5 plate bench
>4:40 first time marathon last saturday
Sign me up senpai

>>76586530
>>76586559
>Can't bench 2 plate (210lbs)
>Can't squat 3 plate (295 lbs)
>Ran a 3:35 marathon

im ngmi bros...

Little extra tempo today. Cool weather but sunny is peak running

>>76586536
My 10K sits around 50 minutes, can go as “low” as 45 minutes if I really push myself, 60 minutes if I’m zoned out or fatigued

>>76586559
Strikes me as a slow marathon time but I’m not gonna hate. I think I’d collapse around the 30km point if I were to try running one

>>76586572
You’re close to 1/2/3/4, that’s a lot better than most runcels who think benching 2pl8 requires roids
The 200-220 bench perma-intermediate zone is hard to break, what worked for me was adding in pec flys and slowly moving my grip width wider

>>76586599
3pl8 bench and 45min 10K are really good allrounder stats, congrats. As a whole you are fitter than at least 99% of other men

>>76586599
Yeah it is kind of a shit marathon time. I’m sure I could have went faster, but my goal was just to run for the entirety.
For what it’s worth my fastest 10k is 50m aswell.MAH2D

Is 6'1 320 lbs (31 yo) too heavy to roon? Trying to lose weight, already down 15 lbs. Already been power walking for the past few weeks, 5 miles 2-4 times per week. Want to step up the intensity.

>>76586840
Yeah probably not the best to start running. I would say swimming/water aerobics, ellipticals, bikes, rowers could help build some cardio intensity while still being lower impact. The good news with that is if you later do move to running then your cardio base is already built up

>>76586855
Was afraid of this answer. Thanks, anon. At what bodyweight would I be good to run?

>>76586840
just fast for like 2 months bro

>>76586530
You can just say athlete, but you need to play a /sp/ort, too.
Or at least coach your kids.

>>76586856
I’d say as BMI starts to get closer to just overweight rather than obese you could start to pick it up more. And I would also say it doesn’t have to be an all or nothing mind set. You could start including small/short run burst in your walk and see how you feel. If it’s too much your body will let you know.

>>76586530
I don't deadlift beyond picking up 405 occasionally just to know I can.

>>76586860
Kek fasting destroys my willingness to exercise
>>76586893
Sounds good, thanks anon

>>76586932
>Kek fasting destroys my willingness to exercise
it will but you will be losing fat much quicker than if you were to combine eating+exercising
also you are building the willpower muscle

>>76586856
>At what bodyweight would I be good to run
unfortunately i'd put it out of your mind until you're a lot closer to 200 than 300

>>76586530
I don't lift heavy but I do run fast

150kg deadlift
120kg squat
never done a bench press in my life
33 min 10k

>>76586978
super impressive bro

I've been watching YouTubes of this guy Fredrik Zillen on running biomechanics and he seems to know his stuff, but his course is expensive. Any other books or courses for running technique?

>nearing 25:00 5k after six runs
Pretty hyped, wonder how soon will I plateau. My pb was 20:12 2 years ago.

I dare any of you faggots to post a song that gives you more strength for one lap more than lose yourself. It's literally a cheat code

Do you lift t/roon/s?

>>76587202
Lol very true.
>Doing fartlek run
>Fast mile coming up
>Lose Yourself starts playing
>AAAAAAAA

>>76585759
What is ur @

>>76587202
>https://www.youtube.com/watch?v=8t9eL-5wMFc
if you can time it so 2:00 drops right at the end of your race, you are guaranteed a PB

Shoe recommendations? Ran in Mizuno Wave Riders for 10 years, loved them. Tried Brooks Adrenaline GTS, ok not great then found out I underpronate instead of over and stability shoes like that made it worse. Saucony Rides for the past <6 months have been alright but they're basically falling apart already. Awful quality. Want to go back to Wave Riders, hear the 29s are good, but thought I'd get them for daily training and maybe something cushion for easier incline runs and stair climbing and the like. 68" and 135lbs so lightweight.
Thank you.

>>76587202
I don’t know about one lap, but sometimes in the middle of a long some chill song comes on and hits just right. I’m just grooving for 3-5 minutes. Don’t even feel like I’m running at all. Feels closer to gliding.
After the song ends i start to breathe heavier and realize I am running a minute faster per mile than I was before.
Those are always the moments I’m chasing.

>>76587245
deez.nutz.329

>>76587202
>he listens to musuc while running
Weak-willed faggot.

Hello guys. You may remember me as the person who went to run twice and got a crippling knee/ankle injury. Well, today, after a month's rest I have gone running for the third time.
Went/felt shit. Initial 1+ km walk to park, then 500m lap, rest, repeat. Was trying to tiptoe to forefoot strike, also trying to run as slow as I can, but both are just impossible. I was thinking whether to do 5 or 6 laps but in the end i couldn't even run fully for the 4th. It was quite hot so maybe I can blame that, headache, nausea, bit of diaphragmy pain. Was washing a ketchup bottle before so everytime I wiped sweat from my head I smelt that which didn't help the nausea. Not a lot of people around and they weren't that annoying, even the shirtless old guy listening to radio next to the drinking fountain or the woman pushing baby stroller on the track. 54 minutes, 5 km, with the initial walk.
Then around a 20 minute walk to Lidl, felt awful. As I was thinking that it isn't worth it, still no results even after my third run, it will never feel rewarding, and stuff people say like it will make me feel better because of hormones and stuff is bullshit, I see this trashy bitch with a fat ass (good way) talking to an old man, kinda weird. And as I am passing by, she turns to me and says "Hi, you are very nice". This brought me back to life.
(Then the Lidl was packed with all these losers who just finished work which brought me down a bit again.)

>>76586840
>>76586856
Yeah don’t roon. 6’1 is good and tall though, if you’re consistent with your walk mileage, introduce jogging when you’re like 270. You want the distance walks to actually build leg muscle that will support your weight, not just to shed fat.

Don’t worry about intensity, worry about not dying and not getting hurt. If you want a sweat, do a stationary bike in addition to your walks. Right now for you it’s literally only about covering distance, not about doing it quickly. You will thank yourself when the Spring comes next year and you’ve been slowly introducing your joints to load over the past 6 months. Then you’ll still probably wanna start out with 2 mile jog/walks (wogs) just to cover the distance and not worry about time.

6 months to build the leg muscles, shoot for 10000 steps a day. Jog at 270 no more than 2mi at a time until you can jog 2mi straight no walking 5 days in a row. Only then can you increase the distance.

>t. big-ish fella, marathon runner at 235lbs, no injuries.

>>76587504
>You may remember me as the person who went to run twice and got a crippling knee/ankle injury
how heavy are you?

>Was trying to tiptoe to forefoot strike, also trying to run as slow as I can, but both are just impossible
your core, hips, glutes, hamstrings, calves are weak

>>76587504
>forefoot strike
This is usually a bad idea since it puts more stress on just about everything. When you haven't done any adapting to it nor any kind of strength exercises, it can be disastrous. Even runners who get conned by the minimalist meme have to adapt since they're not used to forefoot running that minimalist kind of forces you to do.

>i couldn't even run fully for the 4th. It was quite hot so maybe I can blame that, headache, nausea, bit of diaphragmy pain
It's possible, but I doubt it would be heat exhaustion unless you was doing a lot of work outside prior. Running is a major stressor to the body and is one of the most impactful on it. Diaphragm pain is common in the beginning, and I tend to have it on hard runs when I start a new training cycle doing hard runs because I haven't done hard running in awhile. However, it goes away after about 1 or 2 runs when it readapts.

Have you considered that running may not be for you? There's so many ways to do cardio.

>>76586840
you can
>run
but it'll only be 20 seconds. you'll be fine ya fat faggot

>>76587693
>Even runners who get conned by the minimalist meme
What's wrong with mimimalist?

Any math-type runners in here? I’m running the Philly marathon on 11/23, about 11 weeks out. Been vibe-running 900 miles this year so far. At 220-225lbs will I be able to do a 3:15:00 or better by November?

I don’t plan to cut weight, just maintain and increase volume to about 160-180mi/month.

Also these runs are in Ultraboost 5X which are almost 13oz each shoe compared to my racing shoe (Adizero Adios Pro 4) at like 8.5oz each

>>76587471
>Too cool for
Get a load of this faggot.

>>76587504
>see this trashy bitch with a fat ass (good way) talking to an old man, kinda weird. And as I am passing by, she turns to me and says "Hi, you are very nice".
Did you smash?

>>76587785
>Did you smash?
She pegged me.

>>76587758
You need to run under 1:35 for a half and about 70 for a 10 mile. If you can do that then you have a chance. It would be very impressive at that weight.

>>76587814
get some

>>76587828
I think I could do that, picrel was back in April. My chip time at this half marathon was 1:35 and it was all cross country terrain. Then I switched gears to 19:53 5k in June and then Olympic triathlons over the summer. Just started my 12 week marathon block last week.

How often should I run 70min 10milers? Once a week? Pretty sure I can get there by early October.

>>76583536
Yeah just focus of running consistently and at a pace you can comfortably speak for the majority of your roons

I was going through the photos from the HM and apparently there was some woman a few minutes ahead of me with comically huge tits. Like... they must have been flying all over the place. I vaguely remember seeing her just before the turn-around point, but idk...

>>76587879
Post tits

>>76587879
nice
comically huge tits are blessings from God

I want to get strong at powerlifts and also get good at running at same time
I am going to follow starting strength for a couple months
should I just do a hard run 2x a week on off days?

>>76587958
I would, but I don't want to risk doxing myself.

>>76587870
Not often. It's more of a benchmark to aim for not a regular training run to do. You could do 10 miles broken up like 2 miles easy, 6 miles @ 7 min pace, 2 miles easy. That would be a better training run. Maybe try one full 10 mile effort before the marathon.

Hear me out. The Loneliest Road 146miler. It is a 146 mile foot race from Austin to Ely, Nevada.

It is like Badwater 135 but 11 more miles.

QUIT BEING A PUSSY

>>76588317
Ok. I'll ask her out.

>>76587971
>I want to get strong at powerlifts and also get good at running at same time
Ok.

>I am going to follow starting strength for a couple months
Ok. When you're well-established, consider adding a few lower-leg isolations for running. Some kind of knee extension (reverse nordic is the gold standard, otherwise I recommend banded knee extensions (I think the machine is the devil's own)), calf raises and tib raises can be super-setted with each day's press variation or done at the end.

>should I just do a hard run 2x a week on off days?
That's unlikely to get you good at running and jumping into two exercise regimes at high intensity will be difficult to recover from. Volume is more important than intensity, particularly when as a beginner, intensity quickly brings on injury. Try adapting the couch to 5 km template to the time you have available (2x a week will be fine). Work on upping the time you're comfortable running for first. Build up to at least 30 min (ideally, 1 h) and then experiment with swapping out one of your duration runs with a shorter, sharper run.

I run 4-5 times a week and do strength 3-4 times a week, following a routine I've adapted from SS to my basic home gym (20 kg dumbbells, pull-up bar, dip station, resistance bands). I like pairing easy runs with strength days and hard runs on their own. That said, I did pick up an injury recently, so maybe this is all BS that will get you hurt ¯\_(ツ)_/¯

>rest day
I want to rope

>>76588392
I should add that I can already comfortably run 20k without stopping at about a 6min/km pace. Thanks for the advice though, I like where your heads at, I don't want to overload myself. I also box 4-5 times a week.

can't sleep going for a midnight roon

>>76588482
rest days are where the gains come from.

>>76588883
It was a nice roon

>>76584090
>Non-runners know running is hard and they say it is for faggots
it's their way of coping. They also like to talk shit about knee injuries using examples of professional athletes. It's just "The Fox and the Grapes". They are lazy as fuck and they just create an excuse to not run.

>10km
>51 minutes
>100m elevation
>Didn't really feel that exhausting

>>76589231
lmao good one

you ever sitting at work in the office daydreaming about running after animals on the steppe with your cavebros in prehistory?

>>76589357
go faster i dunno

>>76589321
>knee injuries
Anyone got that old copypasta that btfo the whole thing about knees?

>>76589233
Night runs are nice.

>>76588623
>box 4-5 times a week.
Your cardio is already top notch. I did it for awhile back in 2020 until the coughycough closed the gym permanently because "two weeks!" Even with all the running I did, I still got gassed until I sparred a bit and got the specificity. Boxers are fucking insane with their cardio.

>>76589233
heart rate: zero
I have some bad news...

stupid shin splints are pissing me off. didn't really notice for a while but after a few higher mileage weeks my shins are extremely sore to the touch, and i'm starting to notice it when i walk around. no pain when i'm running yet but soreness during warmups.

other than deloading and crosstraining, any tips or advice? my race is in ~8 weeks and I'm just starting speed work. freaking sucks!

>>76590365
ice, foam roll, rest, strengthening

>>76589708
I'm new to boxing though but my run training (lots of intervals at the track and hill sprints) seems to have helped a lot, can spar for a couple rounds and hit the bag and seem to be less gassed than the rest of the people there.

I started running about two months ago and did a half marathon last weekend since i swim a lot and ride my bike to work every day so im quite fit i guess.
Now my butthole hurts and i think i have small hemorrhoids. Is it normal to get this from untrained long distance running or did life just rape me in the ass?

>>76590668
You could just have some friction burns between your butt cheeks if they rub together real nice

Is there any point in running more than 5k's if you're just interested in physical fitness. Like I've done a 10k before but I just didn't feel like it was all that much harder, increasing speed for 5k's seems like a better strategy for it

I did not run yesterday or today and I feel sad. Can't wait to run tomorrow.

>>76590698
nah i wish but its truly hard knots on the anus. maybe to be expected from the high tension in the lower body combined with the impact forces.

>>76587504
congrats on the healing and successful adventure blogpost-kun, now do it again by two days from now
some run everyday
will you ever be some? we'll see you there

>>76590713
a lot of people will say to run a fast 5k you need to run longer
like the ingebrigsten bros run mid distance and doing 2x easy runs of 10km per day sometimes

>>76588623
>I should add that I can already comfortably run 20k without stopping at about a 6min/km pace
Ah, that's a solid base. Harder rather than longer runs are apparently better for maintenance, so it could work for you.

>I also box 4-5 times a week.
This on top of lifting and running is a lot, then there's the stress of work or whatever else you do. I think you'll have to consider what you want to prioritise, if you want to actually 'get good' at any of these. If you want to be a jack of all trades dabbling in all kinds of things, that's fine too, but it's important to consciously choose that and adjust your expectations accordingly.

>>76590713
Long slow distance runs increase mitochondrial density in slow twitch muscle fibers, if that's something you're interested in.

>>76590713
>physical fitness
are you really physically fit if you can not run a marathon in 4h or less?
There is not a strict definition of physical fitness. Just do what you want or what helps you in whatever else you do in life, like i run to hike

I jogged 3 miles today without stopping, I started a week ago. I spent the whole summer in my basement shitposting on 4chan till 6AM

>>76589231
LMAO

Asked all AI models if I should run today with some feet soreness and they all told me to rest and so I did. Now I binge eaten maybe 2000kcal. Shouldn't have listened to that gains goblin.

>>76591441
good job, Prince

I think I'll sign up for an 8K race. Idk why they don't just round up to 5 mi, but whatever

>>76591678
Metric > Imperial. Stop being a special snowflake, Amerilards. Metric is not a hard system.

Think I'm going to have to run on the treadmill tonight... the air quality outside keeps getting worse...

>>76591047
>If you want to be a jack of all trades dabbling in all kinds of things, that's fine too, but it's important to consciously choose that and adjust your expectations accordingly.
I think I have to just settle on that because my interests are too varied. I just know there's a lot of untapped strength I'm leaving on the table, I did my first day of starting strength today and squatted 95lbs 3x5, I could do more but in the book it says to stop when you feel like the bar will slow or the form will break down slightly, in the past I remember squatting 3 plates and being able to jump way higher and feeling much more explosive than I do now, my cardio is way better and I can train boxing without tiring out but I know there's a lot of strength I'm missing out on (bench was only 155 3x5) I can get those numbers up quickly just running starting strength for a few months, might put the running on the backburner for a bit and cut down boxing to 2-3 days per week, we'll see
the strength is only there to benefit my other pursuits (speed in shorter distance 100-400m and boxing)
thanks for the response

>>76592197
>I did my first day of starting strength today and squatted 95lbs 3x5
Woman?

>>76592197
>starting strength
Lol.

>>76592361
Nta, SS and many other programs lime Strong Lifts want you to start with the bar to work on form.

comfy 16km joog listening to podcasts

Had to treadmill run because of the smoke outside. I fucking hate treadmill running now. I have to constantly look down to make sure I'm not creeping up too close to the panel. Also, the entire thing was covered in sweat when I was done and I had to clean it off...
At least my cadence was consistent
Obviously didn't see any animals

holy fuck i'm rooning

>girl saw me running and asked me a question
>"What km are you on?"
>"I don't know I'm just running"
>"For cutting or cardio?"
>"I just want to be healthy"
>she asked if i'm cutting, that means i must look strong

>>76584370
Coros bros. Just got the nomad.

Temperature and humidity are going down finally. FUCK summer in Texas

>480 miles
might go buy some new shoes tomorrow

Wishing speed and good health to all you rooners

>>76586978
>33 min 10k

This is impossible unless you are the top 0.1% of athletes literally like eteopion running tier

>>76588883
>>76589233
still can't sleep