Thread 76620585

>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: >>76610654

>>76620585 (OP)
thanks for posting one without sluts in the OP man i really appreciate it

The previous thread hasn't hit the bump limit yet.

>>76620600
>t. faggot

>>76620625
>t. pussywhipped beta simp

>>76620625
simp

Some days my calves are so tight I have to massage them barely 1k into my run. Other days I don't feel them at all, even running consecutive days.

What's the fucking deal? It's like it's completely random.

heterosexualising this thread

>>76620676
>1
Ehh, hair is blone.
>2
Ehh feet are too bare.
>3
Ehh, butt is too flat.
>4
Ehh, watch is too big.
>5
Ehh, weird smile.

>>76620676
Anytime you want to start

>>76620585 (OP)
gay and cringe

>>76620637
my calves are always tight. i stretch them a couple of times a day, every day. or i start getting feet issues (used to wear orthotics until I realised it was all the tight as fuck calfs).

i ran my local half marathon today
maybe i should’ve trained for it

>>76620726
p good. better luck next time

>>76620726
Impressive. You could probably get very quick if that's your untrained effort. Here's my first HM race - which I did train for.

>>76620473
>spent most of his time in zone 1
Based zone 1 CHAD. Are you a MAF runner?

>>76620726
>half marathon
>train

>>76620854
MAF walker

a toe on both feet have a big wart on them rubbing onto the toe next to it. it hurts my toes to walk/run too much. when do they go away? i've had the wart on my left toe for like 3 years. the wart on my right foot i only noticed today

that didn't age well...

>>76620989
freeze them off

>Got first place in a 5k for my age group
>Don't feel like I "earned" it because it was a relatively small event
How do I stop thinking like this?

imagine the sex (post workout, pre shower)

>>76621005
>black woman with sharp caucasoid features
i must sex

>>76621002
You don't. Enjoy it.

ausbros what the FUCK do I do about magpies swooping me? do I just find a single block that has no magpies and just do laps around it?

>>76621029
magpie helmet

>>76621042
>wearing a helmet to run

>>76620585 (OP)
Turtles seem to be animals that evolved in the ocean then evolved limbs to walk on land. Soon their limbs will get better at the task, and they will grow larger. Human sized even. Imagine a human sized turtle with its hard shell as defense. Mankind wouldn't stand a chance. They would learn how to use weapons and demand the one thing all turtles truly desire. Pizza. TMNT was a documentary...

>>76621029
kek they rarely if ever actually strike you. just roll along and ignore the stupid cunts

>>76621029
first time going outside?

>>76620690
>watch is too big
this is the least of concerns she looks like a literal witch. 2 would be my choice but the tats ruin it.

>>76621076
that's not all they eat if you know what I mean ;)

>>76620676
same

As it stands I can run at a 5min/km pace for 30 minutes, but it becomes a struggle after just the first kilometre. How can I extend it to 60 minutes? (I’ve worked up to 30 minutes over the past couple month from 20 minutes)

>>76621182
Now that is a perfect body, but eh, that face isn't too great.

>>76621242
Eh, fat.

>>76621242
Have you considered working it up over a few more future months? I don't understand, you clearly know how to improve so keep doing that.
Just run more

>>76621242
More run/walk breaks. Do something like 10x(4min run, 30sec walk)

9 years ago, when I was 20ish I worked up to running 5k. Picked up running again after seeing this general. Wheezing after 30 seconds of conversational paced jogging. I'm 5 weeks in now and I love rooning time! Thanks for getting me back into it.

Is there an app or piece of equipment I should use to track time/distance while I'm running? I was using an app called runna which comes up with the workout plan/schedule, and basically tells you when to run and take breaks based on either time spent running or distance ran, but the app sucks so I want to use something else.

SEXOOOOOOOOOO

I just learned that the soleus exists, and is different to the gastrocnemius (what I used to think of as "the calf"). But the crazy thing is, the soleus is what does almost all of the work for running, because it works while your knee is bent while the gastroc works when your knee is straight. And unless you're sprinting or running up an extremely steep hill, your leg is still going to be 20-30% bent at the end of your stride.
The soleus is also mostly slow-twitch muscle fibres for endurance, while the gastroc is mostly fast-twitch fibres for immediate strength.

I've been training my calves like a bodybuilder - standing calf raises with low rep ranges. But what I actually should have been doing is SEATED calf raises with much higher rep ranges. I always thought the seated calf raise was just less efficient, but it specifically targets the soleus.

I realised after a race that my calves were sore in a different place to what I'd expected, so I did some research and this is what came up. I think this is big news, did anybody else already know this?

>>76621281
>equipment
A decent GPS watch like a Coros Pace 3 or Forerunner 255 will do pace and heartrate.
>apps
Nearly everyone is on Strava. Runalyze is a cool site which syncs to your watch data and does analysis. Every watch also comes with their own basic app.

>>76621310
Garmin Connect gives way more info than the free version of Strava. I think it's even better than the paid version, given what I saw in the free trial.
I've met some people who talk shit about it, so maybe it's watch-dependent.

I shouldn’t be up this early (5:30am) but I am trying to get 20 miles in before Mass & the parish picnic.

>>76621319
Yes agree and would never pay for Strava. It's useful for motivation and community stuff

Recently broke the sub 5min pace for 5k, I'm so fucking happy anons

>>76621421
based, well done

didnt rest between my runs properly and now my foot hurts, it's over

>>76621321
Bathroom disaster at mile 9. Paused the run for 17 minutes limping around trying to find a shitter. Finally found Nelson’s Market and some grumpy Arab initially refused but relented when I said it was an emergency.

Proceeded to run 8min/mi for 9 miles home. Protein, pedialyte, shower, and church time :) pray for Nelson

I love endurance training, but why does the sun have to be so scary.

>>76620676
they don't know who you are prakesh

>>76621720
More running apparel companies are making UV protection clothes that are light/breathable but cover more of your body.

>>76621421
In min/km or min/miles? Either way big plays

>>76621807
I thought saying 5k would imply it's min/km haha
But yeah 5min/km, 5min per mile sounds insane but I'd have to look up how much that is since I'm not a burger

>>76621845
It's about 3:07/km which would give you around a 15:35 5K. Very fast, an age grade of 82.25% if you're a 20s or 30s male.

>>76621903
>82%
Huh? Its more like 99% lmao. It's fucking 3 minutes from the world record

>>76621718
I always hate having the trots. Great job on that run, anon.

I think i deserve get one (you) for my afternoon roon (hehe it rhymes) today

>>76621978
Thanks. Woke up at 5:25am and left at 6:00am. Should probably have woke up an hour earlier to get the system cleared out first.

>>76622051
You better say you're fat or this was your first run otherwise those times are atrocious

>/roon/ tells me to do Romanian Split Squats
>My ass is getting incredibly fat and gay guys are speaking to me on my roons

Hal Higdon intermediate 5k program week 2
Roonbros, I think its safe to say I have officially overdone it
The pain in my calves i felt on this run was beyond anything ive experienced. Pure concentrated lactic burn. Hard surfaces, maybe my shoes are shitty, almost certainly running too fast and 6'3" 200lbs..... what do?

>>76620989
found a veruca not long ago

cut it out with a sharp tooth pick

hasnt come back fingers crossed

>>76622090
good
ass is top 3 most important muscles for rooning
keep doing them like 3 to 4 times a week

>>76620996
yup

finkin hes genuinely finished

like his brothers had well documented injury problems. finkin its just gna be same wiv him especially... as the internet tells me ... achilles is persistent bad injury and probs esp. bad for speed

dont fink he will break 1500m record

hes 25 year old. yeh he could still run rapid in next half decade but to break 3:26 needs summat special and his ceiling speed is just gna get slower and slower from now. its gna get harder and harder if he dont break it like next season i reckon

longer distances is not as much as an issue i fink

i fink coz of his big aerobic engine and the heat in tokyp garn make the 5k world championship races slow, he wont have any problems keeping up with the pace of these races like he would have in 1500m

but one wonders if his injury will affect his ability to kick which is what is required to win the 5k final

open question for me. have no idea personally

>>76622090
Glutes are one of the main muscles used in running. Be glad.

>>76621029
kek why are aussie magpies so mental

>>76620637
Same pace every run?

>>76621002
First place anywhere doesn't matter unless you get the world record.

>>76621082
>just ignore it, bro
>you only need 1 eye anyway

>>76621299
What if you bend your knees a little while doing standing calf raises?

>>76621933
>3 minutes from the world record

>>76622233
Except he isn't so your analogy is shit.

>>76622090
Start wearing this on your troons

>>76621933
Age grade is not percentile of population. See for yourself: https://runbundle.com/tools/age-grading-calculator

>>76622273
>people in their 30s are rated higher than people in their 20s for long distance running
Lmao what a retarded score

>>76621299
>soleus knee is bent while the gastroc when your knee is straight.
u didn't talk shit about calves like that beforehand bot, are u maybe trying to undo my musings?
>>76622284
>>straight leg calf raise makes bones of knee joint poke gastrocnemius making it suffer and not grow and soleus along gastrocnemius gets the same treatment cause they are cojoined in ahilles tendon
>but also botato-potato standing calf raises is also load that bends the knee - u are actively extending it, and u want load extending the knee to work gastrocnemius, like in heel-hook
>and pretty much NOTHING else, ham curls don't count cause u're poking ahilless
>fitness is actually devoid of means of loading gastrocnemius sans jumping around and sprinting
>until i have noticed that mitbo has nice calves, now u can also leg day hanging of your heel of
>>>76620968
>>i got my calves only recently though:
>>https://www.youtube.com/shorts/NfwtDIscQm8
>table or sth :DD
no bot, the distinction between gastrosnemius and soleus is not whether leg is bent or straight, it's between the load on the knee - whether it's being extended or bent by external factors
>>76621299
>But the crazy thing is, the soleus is what does almost all of the work for running, because it works while your knee is bent while the gastroc works when your knee is straight.
nope, it's like i said the load on the knee - with sprinting u're propelling yourself forward (more gastroc) with rooning u're hobbling around mostly on soleus
>And unless you're sprinting or running up an extremely steep hill, your leg is still going to be 20-30% bent at the end of your stride.
rooning in general is poor calf exercise
> slow-twitch muscle fibres for endurance, while the gastroc is mostly fast-twitch fibres for immediate strength
completely irrelevant bot to anything, seriously twitch this twitch that - means NOTHING
> SEATED calf raises
too much slack in gastroc and zero load on knee - 100% soleus and gastroc will simply cramp

>>76620625
Seething rabbit

>>76622353
>>76622226
>What if you bend your knees a little while doing standing calf raises?
your quad and especially rectus femoris will die first so u're gonna grow bulbous whamanly thighs instead of calves bot
>how do u know hooman
i tried that bot :D i brought it to "failure" many-o times and i didn't fucking like the outcome :D
>>76622351
>>>>76620968
>>>i got my calves only recently though:
>>>https://www.youtube.com/shorts/NfwtDIscQm8

>>76622215
AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

>>76622273
>37% percentile
it's over

>>76622430
It's not a percentile, that's the dumb thing. It's some retarded "percentage of being god tier, compared to the literal best in the world" score

>>76622090
>tfw ex-gf always said that I had a great butt
>tfw I was not rooning then
>tfw it is getting better
AAAAAAAAAAAAAH!

I've recently gotten back into running and maaaan am I rusty. I did plenty of stretching before and after but I'm still sore. What gives? It wasn't a particularly grueling run either. I stay active otherwise

>>76622093

Stretch, hydrate, rest. How's your form?

>>76622646
Idk, how is my form? How do I find out?

>>76622641
Don't do static stretches before a run. Also, you're going to be sore if you're rusty. Idk how you stay active, but probably not in the same way that your body uses your muscles during running.

>trying to train to run a marathon
>managing to fit 2-3x 10 mile runs between wageslaving
>pretty consistantly around the 10 mile mark is when genuine heat stroke and complete lack of fluids hits and I gas out
is it worth getting one of those running camelbacks once you start trying to push for half marathons?

>>76622835

I was doing a lot of lifting with minor warm-up cardio. Should I warm with a light jog before stretching?

>>76622911
I just death grip a water bottle the whole way. Play little mind games where every mile I pass it back and forth between my hands.

>>76623011
>I pass it back and forth between my hands.
Doing this annoys the crap out of me. That's why I carry a squirt bottle in each hand now, to balance it out. A red poweraide and a blue poweraide. Every time I need a drink I'll squirt each bottle into my mouth and it's like getting bukkaked by a bunch of different flavoured koolaide jugs. I of course imagine the koolaide jugs are futas, and have breasts, because I'm straight.

>go roon my last 28min c25k
>go to a more even track so I dont run on hills
>decide to use strava to check the distance I run instead of just time
>tfw Im a rooning god

shit fucking app, the gps or something got fucked up and on the map it looks like Im zigzagging left and right like a schizophrenic
what should I use to track distance thats not a smartwatch?

>>76623078
wtf I do this too

no i need to rest

>>76622932
If you want to stretch before a run, do dynamic stretches.

>>76623078
Those futas better have vaginas or you're gay.

>>76623332
feel like getting stomped in the womb?

Flat one today. Decided to try the new trail. It's nice. Pavement still feels kind of soft even. Sucks that it goes through so many intersections though... I had to stop and wait at one for a few seconds.
I realized that since I finished the HM, I haven't really had any kind of training plan and have just been running randomly. I'll have to come up with something.
Didn't see any animals today.

40 minute heal

shifting from running 2 miles 2x a week, to 1.5 miles 6 days a week, with 2 miles 1x a week. thoughts?

current 1.5 mile time is 13:52

am military hence why. need to get it down

>>76623834
>thoughts?
stop being a fat pussy

i'm just gonna run the same 1km route faster each week. fuck distance running, shit's so damn boring.

>>76623923
ok

>>76623834
gemuinely woulda thought military would demand faster than that

>>76624436
A guy at my work is in the army reserves, and they have to run 2km in 11:15. The little jeet actually failed it the first time lmao

>>76620485
Fuark completely forgot about the Puffin' Billy, would have done it otherwise.
Had to do a 10km jog to make up for missing that :(

>>76624602
It was really fun. The weather was gorgeous.

>>76623516
i'm 37 it takes an hour to warm up..

>>76624628
no stretching, no warm up & i'm older than you (not by much)

>>76624628
how come?

>>76623097
Yeah same I've been looking at it a bit to know when I'm going too fast (often, rip) and sometimes it has me stopping even when I know I haven't at all.
I'm open to watches though but jesus everytime I see one recommended it's some 300€ watch, thanks but no thanks.

>>76624735
You can get second-hand Garmins for like $100.

>>76623097
>>76624735
Download OpenStreetMap and export the .gpx file of your run into Excel (get ChatGPT to help you with this). You can then adjust each point in time or use it to identify more breakdowns that Strava and other apps lock behind paywalls.
They only charge because people don't have the brain to DIY

>>76624757
Or you can just use a regular map, remember a couple of distances to landmarks, and time yourself with a regular watch.

>>76624768
Or you can not be a retard and just count the seconds out as you run and observe the distance using your eyes.

Once again run for an hour straight in zone 3. I went for 5.3 mi though so it was a slight improvement over last time. I am still having a hard time to modulate my heart rate to stay on zone 2. Any tips?

Got a small tear on my front thigh muscle playing volleyball yesterday, wish me luck on my recovery bros

>>76625239
Are you breathing heavy or feeling exhausted? Are you top of zone 3 almost 4? Is your running path flat/hill? If not these things you are probably fine for “zone 2” training. A couple things about zone 2, first, zones are going to be different for different people. A lot of these calculators and charts are using averages. Second, your watch HR is going to be more directionally accurate rather than on the dot accurate. Finally, being just over into zone 3 by a few beats per minute isn’t going to completely negate your training.
All that said, slowing down, running on flatter courses, and running in cooler/shady conditions can help. And also as you run more your HR will get better.

High carb fueling (100g-120g per hour) is all the rage. I’ve been enjoying these Liquid Gus this summer, but I haven’t tried anything else. I only do about 2-3 an hour (46g-69g carbs per hour)

For my marathon in November, I’ll probably want to slam one every 20-25 minutes. I like the liquid ones because I can suck them down super quick.

Any suggestions on alternative fuel sources? I might want to experiment for the next month and lock in a good race fueling strategy by mid October.

I haven’t done much research on what’s out there other than Gu. Any suggestions or advice would be welcome!

>>76625682
Gummies?

>>76625239
Yeah, the tip is run slower.

>>76625633
>Are you breathing heavy or feeling exhausted?
Not feeling super exhausted as of so far. I do notice that whenever I go beyond the "middle" point of the Zone 3 my breathing gets ragged and the back of my throat gets drier even though I breathe to my nose.
>Are you top of Zone 3 almost 4?
Middle of Zone 3, 150 bpm (according to the estimate). I'm able to stay on that HR on average. Sometimes I push over to zone 4 but only for 10~20 seconds at a time.
>Is your routing path flat/hill?
Mostly flat, with about 3 sections of hills of roughly 33 ft of elevation each.

I have certainly notice a massive improvement on my HR in the past month. Just that I was getting ultra gassed out when running for a 5 km, and some anon recommended me to modulate my HR instead of aiming for a pace.

I will keep running and noting how things go. At least, allegedly, my VO2 Max is about to hit over the "Good" range AKA not being so shitty. Things are looking up.

>>76620996
the only outdoors world record he has is the 3000m, but that is not an olympic and world champ event, no one really cares. It was a really tough record to beat though. breaking el-Guerrouj's 1500m and mile records would be sensational.. it's starting to look like those records are in the same tier as the women's 400m and 800m. they could stand for another 25 years. insanely difficult to beat.

>>76625758
I ordered a box of Maurten Gel 100s. Might go with a Maurten gel + 2 liquid Gus every hour if I can stomach it.

>>76625682
Nerds gummy cluster

>>76625867
You could slow down 20-40 seconds per mile and get it a little lower, but it doesn’t sound like you’re doing that bad right now. Being a beginner is harder to work with HR. Just know hills, heat/humidity, and the longer you run it will get your HR higher.
Rule of thumb for easy/zone 2 is would you be able to have a conversation with someone. Zone 3 is where you start to have to break up your sentences with breaths.

>>76625682
There isn't any real difference between these things other than flavour and consistency. Try a few and see what your body handles best. Personally I'm never going back to the popular brand that you can buy in shops near me, because it gives me cramps.
>100-120g per hour
The reason people say 90g is because your body can absorb 60g of glucose and 30g of fructose per hour. That's why the advice went from 60g to 90g, because they realised that your body absorbs fructose differently. I'm not 100% sure why people started going above that, whether it's something that can be trained or if you're just accounting for incomplete absorption.
>>76625758
Not usually a great idea. They're a classic meme, but they don't have the best glucose:fructose ratio and you might find them hard to chew. Also the gelling agents like pectin in regular gels helps to avoid upset tummies because it lessens the osmotic effect where carbs will draw water into your gut. That's also trainable, but gummies will usually cause more problems than gels. But everyone seems to handle this stuff differently. I do pretty well with (some) lollies, but not with the liquid gels.

Had some hip discomfort earlier in the summer on longer roons. I went on vacation and was better after the rest. Issue starting to flair up again, I hope this isn’t a continual issue going forward. Gonna try some thing, but worried this is the beginning of the end as I become an oldfag

>average 26km per week
>new coach set at least 40k per week to achieve half-marathon level
Is this accurate? +14k seems a bit high of a jump...

>>76625917
He has the 2 mile record also (another meme race).

The only records that matter are the 100 meter and the 40 yard.

>>76626299
None of the records matter, because anybody who achieves them nowadays is taking PEDs.

i lost enough weight running that i have to buy new shirts again

>>76626252
Sounds about right. Consider this:
>18km long run (should really be going up to 22km+)
>7km of intervals with 2km warmup/cooldown
>5km easy
>8km easy
>Lifting session
And you're already at 42km with two rest days.

>>76626299
sprinting is not running