Thread 76610654

>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

previous: >>76599058

>>76610654 (OP)
whore isn't even running now. eat shit and die simp

>>76610658
she's racing at worlds next week dumbass

>>76610663
what kind of loser knows that

Ponder the aroma...

>>76610658
>>76610663
>>76610665
>they know who it is

>>76610674
i do not

Flat land trail roon.

I made it .67 miles for my first run at a pace of a 9 minute mile. Chest was on fire and my spit became like a thick mucus. Unbelievably painful but I will keep doing this shit so that hopefully I can have a healthy blood pressure. Legs and tendons and joints are unperturbed.

>go do some 400m intervals
>planned for 1:50min per lap
>absolutely suck at pacing myself so went too fast and strong (having to pass other people made it even worse)
>first 3 sets of 1x400m ended at 5:00min, thought I was cooked (couldn't properly track the actual time per lap, only have a shitty chink wristwatch, not buying a proper smartwatch until Black Friday)
>somehow managed to do another 3 sets in 5:00min (10:00min total)
>went for an extra lap for extra volume just because, final time 11:40min
>5min rest per lap (basically leisurely walking for a 400m lap, so I always start and finish at the same place)
You know, that wasn't such a bad workout
But now that I think about it, I probably ruined all my gains with these very long rests, so today was probably a waste of time and effort

>>76610724
Why did you stop?

>>76610735
I came to a stop sign and there were cars coming and the chest burning played a factor as well

>>76610726
get a garmin or coros

>>76610724
slow down

>>76610738
Elaborate.

>>76610760
hmm. Well I was trying to breathe in thorugh my nose and out through my mouth and I was reaching the point where I could no longer continue to do that and was going to have to full mouth breathe. I cant really describe the burning in my chest any better. Its like I need to remove phlegm from my lungs or something.

>>76610784
>was going to have to full mouth breathe
oh the horror

>>76610784
American?

>>76610801
well it is better to breathe in through your nose I dont want to mouth breathe

>>76610809
who told you that?

>>76610808
yea

>>76610815
Why did your dad abandon you?

>>76610814
I dont know joe rogan probably. The sinus and everything is all designed to filter the air and get it to the right temperature and stuff to make breathing better and more efficient than if you just pull the air in through your mouth

>>76610818
He didn't my dad is cool. Why do you sound like such an angry little goblin?

>>76610822
it is but if you're running hard you will have to mouth breathe. you can either mouth breathe or run slower.

Eh, she's not wearing running shorts.

>>76610667
elbows too pointy 2/10

>>76610834
You were running hard?

>>76610724
You're running way too fast. Start with 11min mile at fastest. Your first goal should be sustained time, not speed.

if you reached the point where you have to mouth breathe, you left zone 2
which is suboptimal

>>76610853
>>76610864
>>76610753
Thanks bros. I will slow it down tomorrow and just see how long I can sustain a slow jog

Hey guys, fatty here trying to do better.

> 40+ year old, 6ft/108kg
> realise my cardio fitness is trash
> start running, literally can't make 1km without needing to stop
> commit to going for a run 3x a week, no excuses etc.
> no real plan, just add a couple hundred meters every 2/3 weeks
> one year later, able to run a full 5km without stopping
> my pace is rubbish and my heart rate is super high the whole time
> last 5km run I did in 34:01, and was zone 5 for 29:26 of that

Where should I go from here? I want to push for 10km, but should I try working on my pace/heartrate first? Or just keep adding distance? Also since I hit 5km distance, i'm getting soreness in the lower front part of my legs (see pic), is this normal? It's not painful, just sore - could this be from cheap runners or something? It kinda lasts for a day and then subsides in time for my next run.

>>76610870
Slow the fuck down, same advice as the anon above you
Mileage first, speed later
You want to finish that 5K comfortably, mentally pushing through a hard run is not doing any favors
Base building is all about easy runs

>>76610654 (OP)
>/fat/ running general

>>76610887
Cool, thanks. So just keep distance to 5km for a while and drop my pace? Should I try alternating with some high intensity stuff to improve my cardio?

>>76610726
>But now that I think about it, I probably ruined all my gains with these very long rests, so today was probably a waste of time and effort
nah this is a very valid way to train
400 run 400 walk
good way to train
also 2:00 for the 400 isn't too bad, good pace for easy intervals

>>76610867
also don't worry about breathing out of your mouth
it's only bad if you do it 24/7
a little mouth breathing on a run won't do any harm at all, every single runner does it

>>76610938
hmm

reckon at that level of fitness you would gain mire from just normal running than intervals

since i started running a lot my cheekbones are more visible, but I still have a bit of a gut...

>>76611022
>he has to breathe while running

>>76611050
would do the pooberg in her emaciated concentration camp gob

>>76610721
wyandottenigger
>>76610953
corr

>>76611050
is she trying to eat the air?

>>76610809
This is what autism looks like folks

Looking for track workout recommendations to help with 5k. Will post results.

base building is tiresome

Well well well
>https://athleticsillustrated.com/utmb-winner-joyline-chepngeno-disqualified-for-doping/

>>76611099
>he's not a breatharian

>>76611267
Oh, an elite tier athlete who took banned substances. Who would have thought?

>>76611216
6 x 800 @ 5k race pace with 90 seconds recovery

>>76610809
If you sitting down doing nothing it is better. If you are doing exercise open your mouth for fuck sake.

>>76611313
As of late, its always been the Kenyans. Becoming a consistent pattern of behavior. Athletics worlds start this weekend btw. Wouldn't be surprised if we get another headline.like this soon.

5 x 1000m at goal race pace + 4 x 400m faster. 90s break in between all reps.

>>76611400
Thanks! Might try that on the weekend.

>>76611405
don't need to on easy runs

>>76611400
Second this. 800m repeats@5k pace are always a go to workout.

>>76611405
Okay fat fuck. You go continue to run hard all the time and breathe out of your mouth while all the good runners run at conversational pace wihout needing to breathe through their mouths.

>>76611697
meanwhile back from fantasy land none of that is true. you fell for a meme. ngmi

>>76611405
got to agree with the other anons
exhaling through the mouth is fine
but if you're inhaling through the mouth too, you're either
>going too fast
>not conditioned enough (going too fast)
>you're too fat (going too fast)
>have terrible breathing technique (going too fast btw)

>zone 1 & 2 cucks seething again
Always run in zone 5. To get fast, you gotta run fast.

>>76610870
lose weight

Probably my 8th ever run, second in 3 years after 4km last night. It was the tempo I was aiming for but it slowed dramatically after 5km partially due to hip pain from weak tight muscles. I did a gym session prior which included squats, so it's unsurprising. Generally pleased and know what to work on. I'd like to do a sub 5:30/km by middle of next month on the same route. I adapt fast and cycled a lot, I like the route but I don't want it to take so long. 40ish minutes will be acceptable otherwise I'll find shorter routes until it is achievable.

I have a problem with running guys. After a couple hundred meters my calves and ankles get really fatigued and I have to stop running. I think I might be too fat, I’m 5’11” tall, 196 lbs. Should I do something else for cardio?

>>76611966
Forgot to add I have a bit of a beer gut.

>>76611966
That's normal. Now if you had a problem with running girls, you'd be a faggot, and that's not ok.

>>76611976
Forgot to read before posting, kek.

Hal Higdon intermediate 5k program week 2

jakob ingebrigtsen prove that 5k pace workouts are superfluous

just need threshold

and mile pace

>>76612030
this is a corr post

jakob looks like shit
zone 2 actually allows you to build muscle and have a great body

>>76612049
99.99% of runners arent going to go skeleton mode chasing competitive times. Just give yourself adequate recovery, and eat enough. Nothing magical about Zone Troon.

>>76612030
>elite world class runner
>argues that exercising HARDER is more important than running 5k
And? Come on, finish the argument anon

And unlike the dyels in this thread, being raised into it means you are in a situation where you where never a cripple in your 20s trying to get a decent pace.

>>76611966
I'm that fat and can run for more than hour (currently). Have you checked you form? Is your core weak? Glutes?

>>76612043
phwoar and a propa good wun also

>>76611966
I'm fatter and can run for hours. Have you tried not being a pussy?

>>76612183
welcome back bud

>>76612030
Jakob is proving how trading long term development for short term gains while young is going to lead to severe burnout just like most runners did prior to Lydiard.

>>76610809
>it is better to breathe in through your nose
Nope. That's why our body naturally transitions from nose to mouth when we need a greater air supply.

>>76610870
>but should I try working on my pace/heartrate first?
Yes.
> Or just keep adding distance?
FUCK distance. Work for TIME. Stay in zone 2 for 20 minutes and slowly build up time. As your cardio improves you will naturally cover more ground. Focus on interval training a couple times a week to help build up your wind.

Distance doesn't mean shit. You're not in a race. Let time and your heart rate be the guide.

>getting soreness in the...
Aches and pains are part of doing anything athletic, as you are putting additional strain on muscle and bone in order to condition them. Unless something is chronic, just suck it up because that kind of shit usually doesn't last as the body becomes conditioned over time. Try doing a better post run stretch and see if that helps, and stay hydrated to avoid cramping.

>>76610822
>>76611709
This is the dumbest advice I've ever seen for cardio. The only thing breathing through your nose will do is limit the amount of oxygen you get.

>>76612455
your ability to breathe through the nose increases as you train it. This is actually one of the best benefits of doing cardio and it also cures snoring.

>>76611966
Do walk / jog interval training until you build up your stamina for normal jogging.

>>76612466
>your ability to breathe through the nose increases as you train it.
You can increase your ability to breath through a single nostril by training it, but it still won't match breathing through both nostrils, and breathing through nostrils won't matching breathing through your mouth.

Just discovered my shoes aren't actually waterproof.
How bad would it be to walk/run 10km with wet feet?

>>76612466
yeah, nose breathing helps limit exertion, which is helpful for when you're trying to limit exertion. Control is useful.

Nosehairs/ mucous do help filter air too. It's preferred so long as you really don't need to gasp air.

>>76612466
>and it also cures snoring
Proof?

>>76612500
try it yourself bro. Exclusively nose breathe on runs for about a month and I bet you wont snore anymore.

>>76612468
That sounds reasonable, thanks for the advice. I guess I should be happy that I can even run at all, but the beer belly definitely got out of hand. I stand out quite a bit at the gym.

>>76612522
Like I said, dumbest advice I've ever seen.

>>76612570
This is the thread where people regularly tell you not to warm up and not to do strength training. Sometimes I feel like they're trying to sabotage poor innocent anons who don't know any better.

>>76612570
enjoy your snoring and sleep apnea then you LITERAL mouth breather

>>76612522
>>76612500
>>76612466
Just do the Turkish Oropharyngeal program after running. Just nose breathing won't fix the dimensions around the Pharynx, nor any atrophy there.

>Why shouldn't I do the same exercises for oropharyngeal , but from Youtube?
Because the retard physiotherapist focuses on the tongue, and not actual breath related facial muscles.
The Turkish program is pretty bad as well, but if you do every exercise a few rounds, you are going to feel which one strains, and which one cross strains, which the youtube tongue exercises don't do

Park was full of fatties, woolkers and jooggers, I fitted right in with my 6k @ 5:43 pace.

>>76610654 (OP)
When should I do calf raises if I wish to avoid shin splints and get some gains?
Immediately before my runs? Immediately after my runs? Only on days I don't run?
For context, I run 2-3x/week.

>>76610654 (OP)
>Run 1.5 miles a day for my yearly physical test for work
>I have a max time if 14 minutes
>2 years ago I could do it in 8 min 40 sec
>test was canceled that year
>give up
>now I am training again
>best time so far is 10:58
Keep chipping at the ice bros

>>76612883
The correct answer is most likely in line with the rest of research on joints:: Every 6 hours
So morning, after work, and before bed. And just extend your stretching program to do 1 more exercise for the body part after running
>avoid shin splints
llmao

>>76612043
>>76612183
you've woken the dragon

>>76612488
it would be extremely painful

>today both ankles are sore
>left one sore in the back
>right one sore in the front
I hate getting new shoes...

Last digit determines how many miles I run tonight (I am incapable of doing more than 9)

>>76612290
finkin his injuries are genetic

brothers lots of injuries

5k race Saturday morning, over/under 20:20? Place your bets.

>>76613200
Sub 20. You'll man up and do it. I bet my honour.

>yawning nonstop after roon
>can't get a deep breath
am I catching the allergies? never had a problem and I grew up in the grass like all 35 + boomers did

fink its what makes rooning a good sport

only sport where people willingly put themselves through agony

very honorable

very powerful

superior

>>76613235
>sport

Did my first 5K today

>>76612488
The biggest issue is wet shoes/socks/feet make it more likely for blisters to form. You can use vaseline or running balms/salves that help prevent blisters or even certain tapes now are being used. If it’s just running through a puddle your shoes will dry out a lot as you keep running. If it’s raining then you just gotta accept it’s gonna be wet.
Good practice is to set your shoes in front of a fan after the run to help dry them out faster. Stuff some paper towel/newspaper in them as well to help.
Are the shoes goretex branded by any chance?

>>76613251
nice wd

>>76613207
Lfg brother. Will let you know. I’ll be channeling energy from your post through Mile 2.

>>76613259
danke

>>76613251
good work mole. I memba my first 5k. now I do 10km no worries.

>want to lose 10kg
>Run 40 minutes
>Sugar cravings
>"Ehh I can eat this because I ran today"
>Eat twice as many calories as I burned running
I fucking hate the skinnyfat and beer belly look.

>>76613255
They've been fine with puddles so far, but I got caught in the rain on a small walk earlier, and yeah, my feet were drenched. Now it was a 5 minutes heavy storm shower, but I guess a less aggressive rain over longer would still do it.
And no, they're Kiprun. Struggled to find anything my size I could actually try before buying for once, I didn't want to just order online again.

>>76613338
lift weights
you wont

>>76613346
>lift weights
Ted explained in great detail that's retarded

>>76613350
Who's ted

>>76613338
Just run more
Also, run faster and add hills
Eventually your running will outpace your eating and one day you'll realize
>holy shit I am not eating enough food

>>76613338
>40 mins
that's like 400 calories max

>>76613338
10kg of fat represents 77,000 calories or assuming 100 calories burned per mile, 770 miles
128 hours if you run at 10 minutes/mile pace

Is osmolality a meme?
I can eat a big bowl of rice for dinner with no problems, but taking a gel without water is supposed to make me sick? I'm not convinced.

>>76613338
>Oh noooo, I had CRAVINGS
You're a fat piece of shit. You should lift weights and eat less.

Welp, I tried to run for a bit over 50 mins straight and gassed out after 25 minutes or so. My cardio and my resistance is improving (even my VO2 Max went up to 43 today) but still ways to go. Ended running only 4.5 mi instead of 6.2 mi as I wanted.

Any guidance on how to improve? My goal is to be able to run for about an hour straight and with a pace of roughly 8 to 10 mins per mile.

As a side note, I started to feel a bit of soreness on my knees. Not pain, just soreness.

Flat one today, no hills. All of the hill routes involve running alongside traffic and through busy intersections, so idk how often I'll do them during the workweek. I didn't intend to go at this pace, but just kind of did. Now I'm pissed that the GPS on my watch bugged out on Tuesday. That run was a lot quicker, and I want to know what the actual time was...
Saw 1 big heron in the river, and 1 bun at the end. Also a really hot asian chick.

>>76613356
me :)

>>76613634
Just run slower.

>>76613634
Well, unless I missed something, you should have only run 3 mi according to your goal pace, but you ran 4.5. That means you ran 50% too fast.

>>76613680
>>76613689
Shit. I guess I still don't have complete control over my pace and go too fast. That has been me the past month since started running, always getting gassed halfway the run. I have been making progress (from being gassed 10~15 mins in to 20~25 mins in).

>>76613726
Easiest way to control this is with a smart watch. Apple or Garmin are great. You're looking to stay in zone 2, teetering on zone 3 for heart rate. You can figure yours out online if you want. If you're running in zone 4, you're on a timer before you gas out. Zone 5 can be described as burning matches, you have a limited number of them, and once you run out, you're out.
.
.
This run was pretty good, going to go for a nice little half marathon on Monday morning, super excited.

>>76613734
Fair enough. I suppose I can set running sessions with alarms based on heart rate rather than pace, right? That should gimme a better sense on my actual cardio performance.

>>76613734
>>76613740

Same poster, but to add to this. If you can't chat with a running buddy while running, you're running too fast if you're trying to build milage. Pace is not what you're looking for right now, you're looking to keep the heart rate above zone 1, and in zone 2 and 3. Zone 2 will build your aerobic capacity, and zone 3 will help build your speed and endurance. You shouldn't be looking at pace at all if you're going for time. You should only be looking at heart rate.

I just glance down at my watch every few minutes when I feel like I'm starting to speed up or down and vary my speed based on heart rate. At race pace, I'm still looking at heart rate to make sure I can sustain the run for long enough. If I know I'm a mile out, I can turn the juice up a little bit to get a slightly better time.

>>76613740
I haven't used alarms in particular, not yeah I suppose that should be fine. Main thing is when you notice you're creeping into the wrong zone, you should adjust accordingly.

>>76610724
For my second run I made it 1.4 miles at a pace of 11:01 per mile. Running time was 15m 25 seconds.

I felt like I was running impossibly slow but it looks I need to slow down just a little bit more and I will really be cooking. Gonna rest tomorrow and just walk.

>>76613744
I see. Thanks for the guidance. I will get a Garmin and work on my milage and my "feel" of my own speed. I suppose once I'm able to consciously maintain my aerobic capacity, I can switch to Zone 3 training for speed and endurance, right? Or should I sprinkle it in as I run?

>>76610654 (OP)
How do I manage lactic acid burn in my legs? This is really holding me back. I can barely do 6 minutes broken up because my legs start getting really tired, it's not even my aerobic endurance.

>>76613765
Get up to an hour of slow running straight, so all zone 2, then you can start working on intervals, tempo running and dedicated zone 3 work. For now, stay between zone 2 and zone 3, with the majority in zone 2. Zone 3 over extended periods can cause injury

Good way to track that and get a baseline is to learn your pace on a treadmill. You can lock in at a specific speed, see how your heart reacts and make educated decisions on it to start.

>>76613766
Interval training. If you can run for 6 minutes at zone 5, then do 3 minutes of zone 5, slow jog for a couple of minutes, repeat for 5 reps. See what you can accomplish. But if you want to build your lactate threshold, you're gonna be unhappy a bit.

>>76613779
Thanks, man. That is some solid advice. Here's to more PRs coming soon.

>>76613810
We're all gonna make it. Progress pics for the last 6 weeks. Nothing like snapping your ankle to get you fat

>want to go running
>fish have taken over the park again
damn it!

>>76613760
good

>>76613338
yeah

you need to disconnect your eating from running

like you need an eating routine
and running routine

you dont want it to be reactive so like you ate because you ran or summat

>>76613766
i havent had like proper intense lactic in years

mental innit

>>76613815
breddy gud, fella

Going for 16 miles on Saturday. Just took a licensing exam yesterday. Don’t know if I passed or not, but taking a break from studying until I find out. Good to have more free time to Roon.

Race day is on Saturday. Is a Fruit of the Loom tank top appropriate marathon attire? That's what I've been training in for the past 3 months. I don't think I have time to find something else to wear.

>>76613915
>Good to have more free time to Troon.

>>76613928
idk I always run shirtless
not sure what I'd wear at a race
feel terrible when I'm wearing a shirt

>>76613949
you'd race shirtless

>>76613928
Fruit of the Troon is fine.

>>76613949
attaching a bib number to your shorts just feels.. wrong

>17 hours
yall pumped?

>>76613955
cool

>>76613949
Racing shirtless is great, but the safety pins for the bib hurt a bit.

>>76613222
Anxiety. I had, and still sometimes have that and the solution is stop forcing deep breaths and stop focusing on it

how the hell do people have the energy to do norwegian 4x4s. I tried it for the first time today, granted I've been running <5months, but damn I could really only do 4x2 before I called it quits and ran cool down.

>>76613949
at what temperature do you put on the shrit

>>76614039
yupp

finkin imma hairfta support laros in 1500m dont fink jakob has chance 1500m but

jakob 5k fink he still should be favorite as long as they still content to do 5ks slower than 13 minutes

cant remver what else garn on

english dude 800m

been off the women recently,

obvi patterson for high jump women

umm
need to look up

>>76614129
used to do summat like that

just so unpleasent training like that tho

>>76614129
Just don't be a pussy i guess ?

>>76612883
Fuck. Thank you for your post, Anon. You reminded me I needed to do my morning push-ups, planks, and shrimp squats. Damn I hate ADHD at times.

>>76613928
As long as it isn't 100% cotton. If it is, you are probably in for a bad time. I hope you did all your long runs in them.

>>76614035
It isn't. I'm glad I started wearing the bib on my shorts. It feels extremely weird now when I'm in a race and they require you to wear it on the front of a shirt. I got stopped once and told I had to do it per the rules of that race. It was weird the entire time afterward.

>>76614129
>norwegian 4x4
FotM. Yes, you will build a lot of cardio and speed from it, and it's extremely effective in doing so. The people doing it are showing great results. However it'll result in major burnout. Watch in about 7-10 years max. This is the reason I'm against it. Don't sacrifice the long term gains for the short term.

If you want to do something like this, you are better off doing fartlek runs and also striders at the end of your easy days. They're tried and true for a reason.

>5 months
You need to build a better aerobic base. Five months isn't much to build a solid base.

I ate 825g of carbs today.
Why did I think carb loading would be fun?

>>76614348
>major burnout
how so? and why that time period

>>76613915
>second fastest time
>new PB

>>76614416
And now I look online and see that everyone says it's unnecessary to carb load for a 70 min race anyway. Oh well, I'll just ease off a bit with the food tomorrow. My race isn't until Sunday.

>>76614571
>carb loading for a 70min race
The only race you need to carb load is the marathon. Maybe half if you are a slow fat fuck that may take 4 hours to complete it.

15k easy run. We building dat base.

>>76613928
>>76613949
>>76613955
>>76614035
>>76614094
>>76614348
I’m surprised nobody mentioned a bib holder race belt. I got one for my triathlon this summer and liked it. Did 2 triathlons this summer, all shirtless with the belt.

Will be running a 5k this weekend shirtless with the race belt too.

>>76614568
I think it’s a new PB on the 8-mile? I don’t know

Haven't run since the last jog/walk session about a month ago. Too busy

>>76615179
I was gate keeping it

>>76614155
lately I've been doing pretty much all my runs at the track
so it's easy to take it off if I feel too hot and so far that has been every single time
we will find out I guess as the temperature drops

>>76612442
cheers mate, really appreciate the advice

>>76615361
something I'd like to add (as a different anon) is that intervals don't need to be all out
faster than your zone 2 pace obviously, but they can be done at below your threshold pace, it's hard to really measure that at this point for you, you don't have any race times, but I'd say, just a decently hard pace to maintain, do it for 200m for now, then walk 200m and repeat
it can be simple and easy enough, just a good effort maybe even like 6min/km for a beginner
then keep doing that for like 20-30 mins

>>76615361
you are getting trolled by the norwegian shill

>>76614568
corr good-arsed kittington diss wun

>>76614587
makes you fink dun it

like a professional marathon is completely different to an amateur

like a marathon is so much harder for a marathon than amateur coz it takes so long

like 2 hr run for me is reasonably comfortable for me

but a marathon distance becomes painful

pro marathoners never really need to go too far beyond that 2 hour mark

Was supposed to have an easy run today, but came accross some gunfags. They're legally allowed to start shooting 30 mins after sunrise. Had to run back at race pace, I ain't trynna get shot like that one fucking guy.

>>76614571
>I look online and see that everyone says it's unnecessary to carb load for a 70 min race anyway.

I notice a difference between loading up on carbs or not even doing a 5 mile run, which takers under 40 mins. Absolutely no reason not to try and stock up the glycogen for fuel doing something over an hour, especially if you're trying to do it for a good time.

>>76614129
>how the hell do people have the energy to do norwegian 4x4s.

Modify it to fit your ability and adjust up over time as you improve. Shorten interval time and intensity, but not so much that you're not improving. As you improve, increase the time and intensity and you'll get faster.

>>76615391
>you are getting trolled by the norwegian shill
No he's not. Dickhead.

>>76615179
A bib belt is necessary for a triathon. It's just stupid to have one on your trisuit. Not to mention trying to get it on after your swim when you want to minimize your time in transition.

Any recs for a sprinting program? Ive been doing 10ks for decades, fastest time is around 38 mins, but these days I'm doing a comfy 50mins, 48 if I push a bit. Id like to get back to that.

>>76615680
Glad you asked! You should do whatever you were doing to achieve 38 mins

>>76615179
Bottom pic reminds me of those used condom belts in my animes

>>76614285
i'm still overweight 5'10" 195lb gimme a break

>>76614348
>better off doing fartlek runs and also striders
thanks for the terminology this is basically what my attempts have amounted to anyway.

>>76615447
thanks yeah. that's sound advice

I love being a distance runner. I can eat like a fat fuck just eating what I just burned on a run even with junk shit, and still not gain any weight while remaining a lanklet.

>>76616018
Truth
I've been switching between going weeks hard on running and then weeks of being a fat POS

>>76616018
doing 40+ miles a week

Did some intervals today up a hill, man do I not like hill climbs. Worst part is, the half marathon I'm doing soon will have me doing the hill climb four times.

>>76616018
Long distance is fucking great, too bad I'm on a cut. So I'm eating less than I wish, plus I'm running. I'm finally at that point in the diet where I'm starting to affect my lifts unfortunately.

>>76616220
Forgot my image as usual.

>>76616220
lol
I've been hardstuck on my HM training plan for a month now because I just didn't want to run the hill exercise

>>76616232
I hate hill climbs. They're the worst. I feel you. I'd rather run a slow hm than do hill climbs (but I know I gotta just do them.)

When are you planning to run it?

>>76616220
>>76616232
>>76616378
What don't you guys like about hills? I lifted for years before I started running, so I've always found it easy to overtake people on the hilly section of my local Parkrun.

>>76616232
Consider hills the necessary evil. In your case, it'll help with mental resilience.

>>76616437
And how long are your park runs? Because after a certain point you're not gonna like 'em.

I just don't really like them.

>>76616018
I managed to get fat while I was riding my bike 25 miles a day. Do not underestimate how much I can eat. If I relax my self control for even moment it’s over. You should see me feast. They say it’s terrifying.

>>76616437
I am bigger and stronger than 99% of runners and I get passed frequently on uphills, despite running them all the time, and having a faster flat ground or downhill pace than the people who pass me.

Good uphill runners are like good uphill cyclists, they are as small and light as possible.

my town is just a big ass hill parallel with the ocean and my route has always been running from the top of the town (where I live) to the bottom, then run along the seaside then back up to the top and back home
8km loop 100m elevation gain
pretty chill but pace always slows down real bad on the hill

>>76616018
Peak performance right there
You literally don't ever need to go any faster
You can always optionally go longer
And you're actually allowed to build a nice and muscular body with this
Whereas intervalcucks and sprintcucks all look like shit because just a little bit of muscle and fat will ruin the 0.01ms they are chasing

>>76616529
what do you have against people who train intervals and sprints? what happened anon?

>>76616531
cut from the track team
rode bench in actual sports

>>76616378
used to hate hills

but my longer runs now are mostly involve lots of hills

so i have gotten good at running up hills
now i enjoy it
i only try to avoid them more recently coz got achilles tendonitis (i fink) which mostly gets irritated by going up and down hills

>>76615400
Fwoar, I could eem the livin' crap aht of a Kittin'un any day o' the week. Awoorrouufff wuffwuff wuffwuff

>>76616529
>build a nice and muscular body
How exactly do long runs do this? You mean the strength/conditioning necessary to sustain long runs? Else I doubt there is a cause and effect here. Also, what counts as a long run in your book?

easy 12km joog. so this is the power of zone 2..

>>76616809
>5'30"
>jog

>>76616809
>zone 2
>power

New science just dropped. Long distance running gives you ass cancer. 41% rate of adenocarcinomas in young people who have rooned 5 marathons or more. Reddit says it's because long distance rooning starves your digestive tract of blood and oxygen and gives you turbo cancer. It's unironically over and I can never roon again.

Also apparently half of all long distance rooners bleed from their assholes after rooning. News to me.

>>76616910
interesting. thankfully I never run more than 30k in one pop

>>76610654 (OP)
inB4 that's a man

>>76616916
How dare you insult my queen.

Do you really need to train for HM? I did a 10k and it was really easy, so I assume I'll just do HM at about the same pace. Planning to just do it when my buttcheek heals. Probably some minor strain from a new 5k PR. It has lasted around 10 days now.

>>76616962
>>76616910
anon, I...

>>76616962
Depends how young and how fat you are. Many reasonably active young people under 180lbs can just get up from couch and run a HM no problem. For most your muscles will get fatigued and you'll suck bad without some running first.

>>76616975
30+, 27+ BMI. I've been doing easy 30 minute 5ks while I wait to heal.
>>76616973
It's only my right cheek.

>>76616962
As someone who recently worked up to HM from 10K, I can say...
Yes, I had to train, but I had a goal in mind, and there's no way I would have just been able to go from 6.2 mi to 13.1 at the same pace to beat that goal without having any done any training in between. I just would not have been able to sustain that pace.
But, if I just wanted to complete the HM and didn't care about time... sure, I probably could have gone directly from 10K to HM.

>>76616988
Also I should add that I'm almost 40 years old. If you're a lot younger, it could be different for you

>>76616962
Unless you want to be competitive you don't really need to train for any distance.

>>76616988
Well, I'm just going to do an easy pace. I'm aiming for 6 min/km in the HM after I heal. I guess I'll find out.
>>76617002
Yeah, I need to lose like 30 pounds before worrying about that.

>>76616910
That is so fucked. Time to take the bike pill?

>>76617067
>bike pill
nah, a new study has found that 41% of all riders get killed by pajeets on the road. Take the swim pill

>>76617073
41% of all pools contain human feces

>>76617079
>41%
kek more like 100% anon.

41% of all swimmers are killed by sharks. There's literally no way to safely exercise.

>>76617121
>There's literally no way to safely exercise.
I train like a shaolin monk in my backyard.

>>76617147
>train like a shaoling monk
>Wudang Sect invades to bust a cap in your ass

>>76616910
>Reddit says it's because long distance trooning starves your digestive tract of blood and oxygen and gives you turbo cancer. It's unironically over and I can never troon again.
>Also apparently half of all long distance trooners bleed from their assholes after trooning. News to me.

>>76616018
Did you adjust your heart rate zones? My Zone 5 is about the same bpm (170) but it tells me 151 is top of Zone 3 where yours is about that for top of Zone 2.

I haven't been able to do this mythical "Zone 2" running without wanting to die from slow. Wasn't sure if I had too low a max heart rate (190 bpm now, getting old), or my cardio was somehow just the worst despite running okay (< 30 min 5K months ago, improved a lot since then), or that it was just a meme.

I've just been using Zone 3 since it topped out around the same as the top % max heart rate given for "Easy" running in Daniels' Running Formula (79%).

Goddamn the average person is fat

>>76617521
Is that for 5K?

>>76617521
that's why we use age grading

>>76616923
quite masculine picturr diss

nonetheless her face looks better clear

Ran 3 miles yesterday, I've been playing basketball and soccer for years. My left knee is fucked and my right ankle is fucked lmao. Never had an issue until now

>https://www.runnersworld.com/news/a65664991/jack-daniels-dies/
rest in peace king

>>76617647
he made good whiskey

>>76617436
Garmin autocalculates those zones based upon your max heart rate (mine is 185, done through a one mile time trial then 800m time trial, better is through an all-out 5k race if properly paced) and your resting heart rate. To me though, it doesn't matter because I use more cues than anything else to find where I'm at. I always use the talk test to see where I'm at if I'm doing an easy or recovery run, and it just so happens that I'm in those zones when I do that test. The other cue I sometimes use is what another anon mentioned earlier: if you are mouth breathing, you are most likely in your upper of zone 3 or higher.

Many times, it can be hard to do zone 2 if, like almost all runners, have been running zone 3+ for a long time without realizing it, or just starting out. It's extremely common for runners to have a hard time to do it. It took me awhile to get used to. Like others, I liked faster running because it was more exciting. Now, I actually prefer the slower, low HR runs. My marathon times have gotten better because of it and I don't bonk anywhere as often unless there are circumstances that happened like:

>did a harder long race two months or less prior
>made a mistake like didn't properly carb load or got too excited and went out too hard at the beginning
>did a challenge like Pittsburgh's Steel Challenge (5k on Saturday, Marathon the next day) or Virginia Beaches' Whale Challenge (8k on Saturday, marathon next day) and did the first run too hard instead as a shakeout run

>>76617552
start using bands or something to do some mobility brah. you don't have to be in pain.

>>76616910
Anons on here was able to debunk that study easily. Most researchers now-a-days are terrible. They always let their biases get in the way, their methodology is terrible, have poor validity and reliability issues, just have next to no utility, and their choice in tests are just flat out wrong. The Copenhagen heart study is just an example where they concluded the hardest runners died at the same rate as the lard asses who didn't do anything. Yet, if you look at the stats, that's completely wrong because their statistical method used was complete shit.

>>76616910
>>76617073
>>76617079
>>76617121
>41%
So close to the 42% of trannies commiting suicide. Hmm....

>>76616962
If you want to do good and have a fun time, yes. Otherwise, no. Even then, an 8mile training run suffices.

>>76617647
Dang, that's sad.

>Race tomorrow
>Heart rate just sitting at 80-100 today while doing nothing
Either my body is prepping me for the race, or I'm coming down with a cold. Hopefully it drops before bedtime, or else I'm getting some really bad sleep tonight.

>>76617785
You are nervous.

>>76617795
Probably. This is the first competitive sporting event in my entire life. I actually feel pretty similar to how I used to feel before exams, but back then I didn't have a smartwatch telling me "Your body battery is at 14%!".
Doesn't help if my nerves still end up affecting my race though.

>go into run feeling good
>same exact route as last week
>feel like I'm pushing myself harder
>feel like I'm going faster
>finish half a minute slower than last time
what sorcery is this?

>>76617836
You'll do a lot better than what you think, anon. The race day adrenaline makes people do a lot better then what they predict. The main issue though is that people get so caught up in it that they tend to go out too hard early on and end up slowing down later in the race. So, just something to be aware of.

>>76617851
Could be a lot of thing. Your perception of you feeling good might be skeewed, you could have felt even better last week. It could also be the temperature, time of the day, the things you ate in the 24h before your run...

You're not a robot, performances will vary.

>>76617836
>This is the first competitive sporting event in my entire life

>>76617900
now that I think about it despite feeling energetic in the moment I haven't really slept enough the past few days so my body might have been more tired than I thought

>>76617916
sadly many parents don't have their kids participate in sports, despite it being a very important formative experience imo

Started about 2-3 weeks ago doing about a 12:00 km pace my first run, walking up the really steep hills on my route. Today I managed an 8:20 pace maintaining my jog on even the steepest hill. About a 4km jog. Really happy, it felt smooth too, only tough at a few points. Might start going every day soon instead of every other day.

>>76617921
Yeah, looking back at it I think my parents actively discouraged my sister and I from playing sports or even really just playing outside. In school I was always the kid who tried to get out of PE, because I had such a big part of my identity centred around being the academic, non-sporty kid. It wasn't until I was an adult that I realised I actually love exercise, I just don't like ball sports.

>>76617936
at least you've started now, good job that takes some dedication. In my group of childhood friends there's only one guy who never did any sports, which is a shame because he had good genetics for it (when we were kids he was the fastest sprinter among us), and now that we're 30 he's by far the most unfit in the group and he outright stays out of certain activities that we do because of it.
We've tried everything to get him into fitness but his heart is never fully into it so nothing sticks

>Took a break from running this week
>Practice for marathon in 4 weeks, time for longest practice run this week (never gone farther than 30km)
>Had to piss in the middle of the night
>Had to stop twice before 5km
>Needed to leak a 3rd time 40 mins in
>Was gassed before 21km which is usually 1:50 at regular effort
>Ok try a 2/2 run and walk on the way back
>Couldn't even manage that, some 3-5 minute walks or 1 minute jogs
>Nearly pinged some calf and hamstring muscles a few occasions
>Basically walked 80% of the other half back
>Also was really thirsty the whole time, overdrank on the way back since it was a blemished run anyway
>5:10 for 38km
Fuck that was the worst run ever

>>76617936
It was the opposite for me. I hate my parents for forcing me into so many sports that I flat out hated. I would not have minded just working out since they had me do so for those sports. When I wanted to participate in one (track) since I liked running. But they said no, they would not approve since I needed their permission, and said it's a sport for faggots and women needing to lose weight. They even convinced me to stop running since they said running is punishment for sports and I get all my conditioning playing, practicing, and doing scrimmages. Oh, and they bith smoked heavily. By the end, I was do burned out, started smoking heavily, and was lazy until I turned 30 and turned my life around.

Idc if they regret it now and ask for forgiveness. They realize now that I have talent that was not properly developed after I've run so many marathons. Now, I'm past my prime, am much older, get injuries often, and getting any kind of speed is hard.

So yes, I am resentful to my parents. I will not judge anyone on here that is trying. Idc if they are a lardass with an hour 5k. If they love doing it, I'm glad.

>>76617836
Based, have fun!

>>76616910
>replication crisis year + 20
>believing any random new "scientific" study
Ngmi
>>76617521
I am much too slow, fat, and inconsistent to be in that high of a percentile bracket. If I lose 15 pounds and actually run consistently, maybe it's actually possible for me to get a sub-20 5k...

i got dehydrated after a double run for not drinking enough water, today is my rest day, how do i recover asap?

>>76618377
eat, drink, fuck, sleep

>>76617647
Damn, rip. I have his book. Never read the whole thing though

>>76616975
>Many reasonably active young people under 180lbs can just get up from couch and run a HM no problem

dude lol WHAT lmao. Maybe we have different ideas of what reasonably active is but there aint NO FUCKING WAY. Maybe if these are all people less than 3 years out of high school or something I suppose.

will i eventually get a faster pace and longer distance while running zone 2?

>>76613207
I did it brother, only had to think of your post on mile 3. Couldn’t let you down!
>6:13
>6:15
>6:31
>6’2” 225lbs

>>76618636
Congrats on that excellent time, anon!

>beach 5k
Damn, I'm jealous. The only good scenery here for a 5k is gravel trails along a river.

Hal Higdon intermediate 5k program week 2
This was entitled "3 miles fast" and was pretty fucking brutal.
>>76618636
I am intensely miring. Well done. I hope to be like you someday.

>>76610726
good job anon, i recommend going at a fast but not all out pace during your 400m interval then rest for 2min, 4x400m once a week is good to get started for 3 weeks then you can switch to 800m and 1600m to vary and improve your sustain

>>76611248
long runs are so boring

>>76617700
Thanks for the advice. Looks like if I change it to use my resting heart rate (55) for Heart Rate Reserve it explains the difference.

I might still be in Zone 3 judging by breathing through the nose, not sure. I was preferring the talk test and other body signals since I grew up with chronic nasal congestion.

May still slow down some, especially if it's a lot less extreme than I thought based on heart rate.

>>76618643
Ty, this was like a boardwalk race. Wooded trails are beautiful!
>>76618723
You will get it king, picrel was me at the same race 1 year ago. Just took me about 365 days and 1200 miles to shave 3 minutes off

>>76618636
Nice. Those are good times anon.

>>76618622
>will i eventually get a faster pace and longer distance while running zone 2?

Yes. As your heart gets stronger, it won't have to work as hard to keep the same pace, and it will be able to keep that pace for further distance. However, if you keep adding pace and distance, eventually your heart will have to work harder to sustain the pace.

>>76618377
Eat normally and drink water until you piss clear instead of yellow.

What's a reputable resource for learning running info? I was recommended to do high intensity intervals by some Anon but I don't know what that is

>>76618094
>they would not approve since I needed their permission, and said it's a sport for faggots and women
BASED parents

i will maybe roon today

New PR this morning. 1:38 Half Marathon. I might have been able to push a 1:36 if I knew how I'd feel at the end.

kids sports nowadays are so fucking cucked and stupid. When I was a kid your parents just brought you to the baseball field and you played baseball and then ran around and watched other kids play baseball and got in fights and threw rocks at eachtoher. It was great fun. Now kids are all on these retarded travel teams and have to spend every single weekend going all over the place just to play baseball. It is so fucking retarded I have no idea why parents do this shit. If you live in a town over 5000 people you don't need to travel there are enough kids to have baseball.

>>76619054
Didn't you ever see the Southpark episode where they are trying to lose baseball games and Randy keeps getting into fights?

>>76619000
chatgpt is unironically very good at giving you basic recommendations but you gotta baseline yourself by having an idea of your max heart rate and mile time, which you can do with a basic watch, go run a mile as fast as you can and then count your heart rate afterwards

then ask chatgpt to give you a base building plan for 12 weeks given my mile time is x and max heart is approx. y

>>76619000
>high intensity intervals
You jog 150-200m weak uphill, walk down, and repeat until your legs either cramp up, or your lungs start giving out.

Long roon day

>>76619029
just came back from 1st run in a while that sucked lol

>got too lazy to do a 5K yesterday
>it's fine, rest is workout too
>got too lazy to do my weekly 10K today
>it's fine, rest is workout too
>tomorrow is supposed to be the designated rest day so I can start a new monday>saturday cycle rested
do I force and drag myself to roon tonight or do I just wait for tomorrow now

>>76619763
Just do 30 minutes any pace, and 10 minutes stretching after, and you’ll feel breddy good about getting yourself out the door, I promise.

not big session

5× 450

6 × 200

but the 450s i did VERY fast

propa destroyed after than

absolutely mental

>>76613251
Fellow Garmin bro we did it!
This was my first too on the 10th
Never thought I'd love to room so much

First marathon done, 4:15 a bit of a disaster since I was going for 3:45 but it's done. Now I'm sitting in my car dreading the 1 minute walk to my house where I will resume my true calling: drinking and playing videogames

>>76619790
Well, I appreciate the encouragement, but it didn't work (I feel like shit)
Just failed a 30min 5K
I did 30min worth of volume at 6min/km, but needed at least one major pause because of a weird leg cramp, and it was like a Zone 3/Zone 4 run
Crazy how I'm able to do 10K at 7min/km just fine at the higher end of Zone 2
But trying to make it to 6min/km is barely sustainable
I'm a 165cm 65kg turbomanlet, there are guys double my size doing it just fine, maybe I am just defective

>>76618636
haha well done. I was counting on you

>>76618636
You're a big guy.

Today's run. Had to stop at 5km to take an earth-shattering truly oppenheimer-tier shit.

>>76620162
Stop comparing yourself to others, retard. Compare yourself to past you

Hill run today
Didn't see any animals
I hate running next to a busy arterial road though

>Two girls (taller than me) made eye contact but I only looked at their eyes on passing them
If only my beta ass knew another acceptable moment in the distance to gaze at them with a smile

I am going to die, am I? Please help. This the first time I have run almost an hour straight, but I'm concerned that I run ALL of it in zone 3.

Alright /roon/. I just ran a 5k in about 30 minutes. Average HR 178. Max (final km push) was 194 bpm. Watch estimates my VT1 at 135 and VT2 at 175. Max HR I've seen is 200. Why the fuck cant I run below VT2? Even when I run slower than 12 minute miles, hr jumps to 175 give or take two bpm. What am I doing wrong, what can I do better? Is 'running aerobically' a meme?

>>76620211
You have a good point, thanks bro

>>76620382
no, it's fine

>>76620412
how much do you run? stick at it and your aerobic efficiency will increase

>>76620437
Had vacation this week, so treating it like a mini deload (not sure if those are a meme either) - I'm at about 7.5 miles so far this week, probably going to run tomorrow.

Week 1: 10 miles
Week 2: 8 Miles
Week 3: 10 miles
Week 4: 12 miles
Week 5: 15 miles
Week 6: 7.5 miles (Currently, with a run planned for tomorrow)

>>76620449
Here's a time based breakdown - I walk a cumulative hour at work (15 minute break, half hour lunch, 15 minute break) five days a week (in theory). That's where my Zone 1 and Zone 2 volume actually comes from (for now hopefully?)

Kind of bombed my first race, came a fair bit slower than my goal time. I wasn't expecting the hills to be so brutal.
Still, I had fun and learned a lot for the next time.

>>76620485
>176 avg HR
you were puffing alright

>>76620537
That's one thing I'm pretty happy with, I managed to keep both my HR and cadence really flat despite the elevation changes. My goal was consistent effort, I just underestimated how much effort it would take.

>>76620585
FRESH BREAD
>>76620585
NO GIRLS ALLOWED
>>76620585

>>76620382
Oh no! Not the zone 3erinos! Look, you are just starting out. You are still gaining some aerobic benefit. Ir's just that zone 3 isn't the best for it. You are just now starting to do longer distances. Once you reach a 2hr long run, then start focusing on zone 2 and start doing hard workouts like lactate threshold runs and speed intervals.

>>76620485
Bombed? No. You completed it and that's all thst matters. Hills easily can change everything.

>>76620589
ahahajahajajaja faaaaaaaag

>>76620354
phwoar

propa cute diss wun

Bro guess what! I rooned today!

>>76620382
>he entered zone 3 for more than 5 seconds
ngmi

>>76611050
gives me the devils advocate daemon wives vibes