Thread 76637993

>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: >>76620585

I don't get the OP

>>76637998
He's fine

I’m still adapting to the altitude. Nothing but zone 2 incline treadmill walks, 60 minutes each 5 times per week!
It’s kinda killing my soul and I get so bored after the 30 minute mark

SEX WITH RUNNER GIRLS

Signed up for garmin coach again, 3 months to reach 45 10k starting from 27 5k.

>>76638051
their asses are so hard and bony, anon...
it hurts :(

>>76638058
They're... fine.

Does running kill gains?

>>76638058
Semi-pro runner girl showed up at track club last night. Spent the whole session behind her tight little ass bobbing up and down as the sweat marks from her panties slowly expanded to soak her shorts. Shit was so hot.

>>76638055
Signed up as in started a free coach plan or bought into connect plus?

>>76638066
only if you dont eat enuff

>>76638208
Free coach plan with Greg. Last time it got me to 43 10k but I was at my fighting weight and not a lardass.

Is it worth becoming a lightweight weakling to be fast?

>>76638272
yes, but only a chosen few are destined to transcend the roid tranny dysmorphia or the ultimate fighter larp and join the free, the light, the dyel elect

>>76638069
anon you’re supposed to pin her down and bury your face in her sweat-soaked ass while you inhale like a maniac
are you stupid?

>>76638272
do you plan to compete
if the answer is yes, sure
if the answer is no, don't
all high performance to world class look like absolute shit

>>76638069

Love to see it

>>76638292
Have you taken a look at most western cities? Crime ridden shitholes and being big and strong is definitely important, unfortunately it impairs my running both by putting unnecessary strain on my legs(going downhill today felt like stomping on concrete barefoot) and makes it much much harder to run fast(er).

>>76638314
>being big and strong is definitely important
that's the 100iq take. The 140iq comprehendoor understands that you need to sprint away as fast as possible from the schizo nigger with the 14 inch machete while he gasses out after a block.

Or, that you possess the requisite fitness to walk somewhere, fast, so you're not trapped on public transportation with one.

>>76638308
I'm signing up for a race but wouldn't exactly call it compete since I'm shit at it. Any of those physiques would look great with a bit more mass on them, but even as is they look better than my potbelly self.

>Ingrebrigtsen hit the wall and nader got gold
Wild.

today I'm supposed to roon but my tibs are still sore.
so I'm gonna swoom instead

NO EXCUSES.

>>76638051
>being such a pussywipped beta bitch you have to post fawning virgin shit like this in a running thread

Just kys already, kid. And punch the single mother that made you such a bitch right in the mouth before you do.

>>76637998
What no cardio bunny pussy does to a man.

/roon/ what do you consider a “good” marathon time?
what about for a first marathon?

>>76638322
It’s called wintimidation. Be big and tall enough that violent people don’t start shit with you.
Be peaceful, not harmless.

>>76637998
here in /roon/ we are all skellies

>>76638308
lmao is this ingebrigtsen what an absolute faggot piece of shit. terrible tattoos and he looks like a 57 yo gay man who paints his hair (of course the old gay would have better taste in tats and earrings and also be tanned)

>>76638389
young nig with a glock an' sumthin to prove is targeting muscled up hunks like you

>>76638396
yes this is ingebridsen
yes he looks like an elderly lesbian
so what? i bet he can run faster than you.

Honey adobo chicken, cilantro rice, black beans, cojita cheese, homemade guac.. fiancée finally made dinner (it’s been a fucking while) after my 7.3mi run. Fuel back up before we go to Pilates.
>Pilates
Good core work and active recovery. I go once a week, might go twice a week in October before a November marathon.

>>76638397
If some nigger with a gun is targeting you for no reason, being able to sprint fast isn’t going to help

>>76638467
But it's not for no reason it's because you're a tough guy

>>76638355
bit aggressive non. maybe you should go for a run to let off some steam?

VO2Max chads where we at? How high could I theoretically get running 60mi/week with 2 speed sessions?

>>76638442
Pilates is goated XT.

>>76638555
my VO2max dropped from 53 to 52 yesterday after my track session
fml

>>76638565
Standing rest between reps? Sometimes the algo doesn't understand splits.

>>76638575
yeah it was 60s rest between reps, standing

the morning roon 16k gentle pace

>>76637993 (OP)
I started Couch to 5k, finishing my first week tomorrow. My pace is just over 7 minutes/mile and I can finish my last interval very easily. Should I slow down or will the program accommodate the faster pace? Will I get burnt out?

Anyone run in both novablast and superblast? My Novas are getting up in miles and looking for a new pair. Not sure if it’s worth the extra $50 for superblast or $75 for mega blast. Will be pairing this shoe with an EVO SL

>76638651
0/10 bait

i need to do an easy run today

>>76638771
count yourself lucky. I need a whole rest week. My knee is gurgling.

Why do I have a good aerobic base, but a dog shit vo2 max?

>>76638865
how do you measure aerobic base?

>>76638780
My legs just feel wrecked. All those hill runs I did last week finally caught up I guess. Luckily tomorrow is my rest day. Idk what I'll do this weekend though.
Today was supposed to be easy... whole first 2/3 felt like shit, but somehow I ended up gaining speed at the end... I was slowly catching up to a group of runners going four wide and taking up the entire trail like assholes... walkers and cyclists kept having to dodge them, so I increased my pace to overtake them, and then somehow I just kept that pace up the rest of the way. Was weird.
Didn't see any animals today.
This morning though I took a walk and saw some migrating salmon in the river. One swam right over to me up against the river bank and stuck its head out of the water. Idk wtf it was doing, it was probably dying. The whole river smells like dead fish right now.

are chink watches really that bad
>coros pace 3 is 2x more expensive
>garmin forerunner 965 is 3x more expensive
than picrel
i could cheap out and use the extra money to get a polar h10 or something

It's been a month since I stopped running because my right shin and knee were hurting after a run. Now the pain on my right shin no longer forbid me to walk but there's still an odd feeling around and on it. The knee pain is gone too but after last night walk it started to hurt again.

What should I do anon? I'm pretty beginner runner so it's ashamed that I get injured so early and I want to start running again as soon as possible

Eh, isn't showing enough rib cage.

>>76638387
>first
Just completing it within the time limit.

>good...time
Either:
1) Any as long as you are having fun
Or
2) Beating your PR

>>76639014
See a doctor and get things x-rayed. Alternatively, if you have a PT in your area that will see you without a referall and focuses in endurance athletes, check in with them and get dry needled.

>>76639014
foam roll everything, stretch everything, strengthen core, glutes (esp. medius), hamstrings, etc, mobility. clamshells, fire hydrants, split squats, walking soldier planks, mountain climbers, there's a million things to do to fix your kinetic chain.

I'm a 195lbs fuck with an 8 minute mile. How should I reduce that down to 6 minutes?

>>76639136
lose weight

>>76639137
So I need to become an emaciated skeleton to run faster?

>>76639154
can't hurt. I mean what's your bodyfat %?

>>76639165
Around 12% whilst being 6'2". I don't have too much weight to lose, plus I'm naturally fast twitch dominant

>>76639172
welp not much free time available from weight loss then. Guess you wanna do some threshold workouts for starters

>>76639154
Yes.

>>76639014
>shin
https://www.youtube.com/watch?v=MIRYOo1YLUs
Alternatively, pic related. Lay down, stretch the resistance band with the leg you are doing this exercise with straight. Make it more resistive and stable by crossing the other leg. Do the same thing as in the video. I find this method easier and doesn't require you to support the band onto something. It works more than the tibilis.

Also, get a TENS unit.

>knee
Could be a multitude of things, including an issue not with the knee itself. It can depend on which part of the knee is having pain. It could be that you are coming down too hard. You may be heel striking which isn't the form for you. You may just have issues with the joints itself that running is just making worse. You may be doing some heavy ass squats that are not used to the continuous impact. You may have an issue with your hamstrings. There's a shit ton of things. For now: do >>76639119, and maybe >>76639112 if you are having a long term issue. You may want to consider other forms of cardio.

While you are at it, do some yoga. Don't underestimate it. My injuries have significantly went down since I started doing it twice a week.

>>76639194
Noted. I think I'll just take the hybrid athlete approach. Jack of trades I guess.

>>76639230
maybe try running 400m in 1:30
then 800m in 3:00
then 1200m in 4:30
then 600m in 6:00
idk how you wanna train for that, do some intervals sometimes and easy runs other times

>>76638921
I have been trying to get a Fenix 7 Pro Solar but fuck me for missing that sale when it was like $500.

>>76638921
Any chink shit you buy will
1 - probably die within a year
2 - probably be a bitch to export data from
3 - will have the least intuitive user interface you have ever touched in your life. Yes you will be able to get to those screens in the banner ad, but they might be 8+ menus deep and none of the names will make sense, and the manual (pdf file btw) will be so mis-translated it will hurt
You don't buy chinkshit because it's useful, you buy it to play with when you don't value your time.

Is it ok to run through DOMS?

My tendons/joints feel great. I've had ligament injuries and tendonitis before so I know what it feels like when shit like that starts creeping in.

But all the meaty areas quads, hams, calves etc burned like fucking hell today. Mile 2 felt like mile 5. I was gassing out way sooner than usual.

Does it matter? Train through it or rest until I'm fresh?

I GOT ACCEPTED IN TOKYO MARATHON
>I GOT ACCEPTED IN TOKYO MARATHON
I GOT ACCEPTED IN TOKYO MARATHON
>I GOT ACCEPTED IN TOKYO MARATHON

>>76638921
>coros pace 3 is 2x more expensive
wut? The Pace 3 is cheaper than the Trex 3

>>76639474
Hype :D

>>76639474
based wd

>>76638921
Coros is a chink watch btw. They try to hide that, but they're chinese.

>>76639474
Congrats, bro!

>have the perfect running route. flat, chill neighborhood, perfect 3 miles round trip.

>move, now i gotta run through the hood

i'm getting fat and i don't like it

>>76638272
Fuck no

>>76638292
Stop talking about trannies when you avatarfag with blue hair Final Fantasy faggot gifs

retard filter question here but i've been skinny my entire life and now started getting fat post covid (switch to wfh, hitting the big 30) just around my belly so time to stop being a fatass

should i try to run on streets or fields (or does it not matter) and any couch to 5k app or whatever is fine? doesnt seem like a huge amount of difference

>>76639858
Do either. The benefits of each are:

>streets
More impact so you are building your bones, joints, and ligaments more due to the high impact. However, has an added chance of injury. You can run faster if that's your thing, because the return force that occurs from pavement and concrete. As an example of the last, take a tennis ball and drop it on pavement and concrete. How high does it go? Now, do the same with a yard with grass or a dirt trail. See a difference?

>fields
Less impact, so less of those building qualities. However, fields tend to be uneven (even if you don't notice it), so you work your stability muscles more. Also, see above on return force. As a result of this, you have to put in a little more work, which actually helps develop your running.

For me, I do like to run races. All the ones I participate in, except one, is on pavement or concrete roads. If I run back and forth in my yard or go on the dreadmill, I can run forever. However, the moment I move it onto pavement or concrete, , it's hard.

>>76639932
thank you
i have a lot of fields near me so i can have a bit more privacy, and i guess like, safety as im not crossing roads etc so maybe i'll try that.

what’s the cycling equivalent of:
>a 30 min 5km
>a 25 min 5km
>a 20 min 5km

>a 60 min 10km
>a 50 min 10km
>a 40 min 10km

>a half marathon
>a marathon

Closing in on 50 miles for this week for the first time since July. We may be back from my hip gayness. 3 mile repeats yesterday, still training for the half that my new job is probably going to keep me from doing. Oh well, there's always another off-season base building block to look forward to.

Side note, today's the last day at my old shitty job. Upper lift and 4 mile recovery run ahead of 300th parkrun in my town.

If I finish it in under 20min maybe I'll get a gf.

>>76639816
>run through the hood
>free motivation for higher pace
>gets thin and strong
It's all about your mindset. Don't be a doomer.

>>76639816
Unless there's large groups of hoodlums dealing or using drugs I doubt you'll get into any trouble. Men who exercise aren't targets.

>be me
>Adidas Ultraboost 5x Size 12 (US) fit perfectly
>5k race in one week
>Buy Adidas Adizero Adios Pro 4 for $250
>struggle to get foot in them, need a horn
>toosmol.png
>rip 2 speedroons in them
>rip a 19:41 5k race
>1st place in age group (30-39)
>take box out of trash, tie tag back on
>start exchange with Adidas for Size 13
>sendit.jpg
>”Arrived at warehouse, currently in quality inspection before we send out the replacement”
>ohfuck.bmp
>3am last night, email received, exchange was shipped
>stoned out night shift adidas warehouse wagie didnt give a FUCK a big chunk was taken out of the midsole foam
>blesshim.HEIF

>>76639474
Wow congrats

I run 10k/1hr 3 times a week.
I have a bodyfat of 28%.
To what extent is my extra weight hurting my gains? I feel like I’ve been stuck at a plateau for quite a while now.

>>76639836
>hair is gray
>not final fantasy
>not an avatar, nor am I fagging with it
It must be humiliating getting so many things wrong in such a short amount of time. Whatever chemicals you inject into yourself are affecting your ability to think clearly

>>76640085
Can you give me her name so i can confirm i didnt used to know her

>>76638651
If the last interval is easy, you don't need to slow down
>>76638921
I tried an amazfit in the rain under my jacket, but it kept ending the workout early. Might have been doing aomething wrong idk

>>76640550
if you went on a serious cut for a month you could stop running completely during that time and I bet that you'd still PR on your first run after that, excess body fat is a huge hindrance

>>76639014
Beginners are probably the most likely to get injured since they don't understand their bodies

>>76638555
how does this thing even estimate vo2max?

Completed week 4 of run40minutes.com

swam for 30 min. Or rather did intermittent short laps and water walking in between. Mostly kept myself out of breath so should count

Any of my leaf bros run the Terry Fox run last weekend?

>>76637993 (OP)
LETS FUCKING GOOOOO

Okay. I've decided, I'm training for Tokyo 2027. You guys have inspired me

>>76640850
hope you like Indian food

>>76640885
I do, but my favorite meal in Japan was the Japanese food and Western-style Japanese food (Japanese McDonalds is レベチ)

>>76640809
do us at /roon/ proud bro

>>76638555
My VO2max is 55.
Marathon in 30 days, aiming for a 3:25 finish time.

>>76640936
3:25 with a VO2max 55? Either you should be aiming for a 2:56 or your VO2max is somewhere around 46

>>76640454
Based, people need to start taking every possible advantage of this multinational corporations.

>>76638555
depends on your talent. there are 800m / mile runners that train around that mileage. 5k+ runners will do a lot more of course.

Nick Symmonds for example said he ran 70 miles a week, training for the Olympics. His best mile race is just under 4 minutes, which should put his VO2Max at around 75+. But dude was Olympic finalist in 800m so he's got to be pretty talented endurance-wise. So, my guess is maybe if you have top tier genetics and training dedication you can get to 70+ with 60mi/week.

for a reliable vo2Max measurement you should get lab-tested though.

If I'm focusing on zone 2 should I just do 3km as slow as possible?

>>76641084
Not really as slow as possible, but at a conversational pace, you still want some stimulus else you might as well just walk
Try singing or something if you're alone, if you aren't heavily grasping for air between sentences, you're good

>do first day of couch to 5k
>literally a pathetic amount of running mixed with running
>constant urge to vomit even an hour later

jesus christ i am such a disgusting pig

got into the tokyo marathon for next year via the drawing. what are the chances I find a cute japanese running wife?????

>>76639474
o shit anon samesies

>>76641181
jealous of how good you're going to feel in a couple months

>>76641033
>your VO2max is somewhere around 46
can you tell me how you were able to draw this conclusion?
my watch says my VO2 max is 52 and predicts my marathon time at 3:51

>>76641033
It’s my first marathon training block so my performance will be limited more by my aerobic base than by my max output.

Also, are you sure you mean VO2max and not VDOT? I always see /roon/ anons confusing the two. Or maybe it’s just one guy who frequently responds to posts not understanding the difference.

what's a good way to increase aerobic base other than long distance running? I want to prevent overuse injury also I'm still overweight.

>>76641345
long distance walking

>>76641416
ain't nobody got time for that

>>76641425
swimming

>>76641428
I'm black, dawg

>>76641431
picking cotton

>>76641431
learn to swim

>>76641433
>>76641437
thanks I'll give underwater cotton picking a go

>>76641425
yes you do, figure out how much time per day you spend on the computer/phone/tv and cut into that wasted time with a nice 1 hour walk per day
easy peasy

>>76638555
Currently sitting at the very poor 49. Was at 57 when I ran regularly, and when I trained at high elevation garmin put mine at 60 but I recon it was a bad reading.

Thank God I have great taste in music because it allows me to run forever. It’s a PED. Last night I listened to The Kinks’ “Arthur or the Decline and Fall of the British Empire” (1969) and then Jethro Tull’s “Songs from the Wood” (1977) for my little Zone 2 7.5mi jaunt.

Picrel is my most recent Sub20 5k playlist.

>>76638055
Did my test run today. 2 minutes warm up, 5 minutes effort that I managed to drop a 3:55 1k before gassing out and jogging the minute left and 2 minutes cool down.

After that it gave me a training plan, starting with a 70 minute @5:35 run for Sunday.

>>76639172
>Around 12%
so over 15%

>>76641313
>muh watch says muh says...
When is this meme on here going to stop? For both estimated VO2max and finish time are very inaccurate. VO2max you can cheat by doing hard intervals every other day. The finish time is heavily based on this. My wat h says mine is 49 with an estimated finish time of 3:23. The VO2max wasn't the highest when I made my PR of 3:52. It was the highest when I did one of my worst performances at 4:48 since I was using that fucking idiotic FIRST method.

>>76641345
Cycling and swimming

>>76641033
Kek my VO2max is 52 and I can barely even get a sub-25 minute 5k.

>>76641566
>good taste in music
>michael jackson

>>76641566
twentieth century man innit

>>76641566
If you don't have lose yourself in your pr playlist you aren't trying

>>76641790
Muswell Hillbillies is my #1 kinks album for sure. No hits but 50 minutes of joy
>>76641698
It’s a Stevie Wonder duet, song goes hard, listen to it and lmk
>>76641875
Don’t want to go sub 19 yet

>>76641896
>Stevie Wonder
>goes hard

>>76641181
About to start on week 4 of that, after failing week 1 the first time and needing to wait another week to get back at it. Feeling much better now tho.

>>76639858
Running helps you lose weight by keeping you motivated, but it won't burn that many calories. You need to control what you eat. Some people even gain weight because they start eating more.

>>76640550
https://runbundle.com/tools/weight-vs-pace-calculator

>>76641425
Some machines like ellipticals.

Are marathons even that hard?
I think even the most normie of normies could do it in 6 hours or so with no prior running experience.
6 hour marathon is basically walking.

>>76642108
>even the most normie of normies
Non-overweight, I'm sure you mean. Yes, they can do it in 6 hours, though they might get an overuse injury if they have no prior training.

>>76641649
>VO2max you can cheat by doing hard intervals every other day
I did a hard interval session a few days ago and my VO2 max dropped a point afterwards. Inversely I've done medium intensity tempo runs and had my VO2 max go up a point.
I'm not sure the interval method works. I am also a bit skeptical of lab tests after watching this video:
https://www.youtube.com/watch?v=m0LuWWjvPSY&t
the dude got 57 on testing and couldn't even stay in zone 2 without walking.

>>76642108
They're more mentally challenging than physical. You can train though to get past many of the mental things during your long run such as dealing with bonking, your brain telling you to quit, etc.

>>76642339
never done one but I imagine having to take all those carb gels must suck too

>>76640707
vdot algorithm I assume

>>76641076
Interesting re: Symmonds - thanks. I saw Luis Orta scored 80 in a lab. Insane genetics.

>>76638921
They are fine for their price, you aren't buying them for perfect accuracy.
Mid-range Garmins are overrated as fuck and I'm sick of people shilling them.
The high-end ones are the real deal, but they are extremely expensive, since they need to compete with Apple Watch.

>>76642359
i suck more dicks on a Friday night

>>76637993 (OP)
Noob here. Will the pains inside my abdomen and sides of my stomach go away the more I get used to running? Or should I be supplementing something else to help mitigate that annoying shit

>>76642108
>I think even the most normie of normies could do it in 6 hours or so with no prior running experience.
Vast majority of them would get knee injuries jumping straight into such distance without prior training/preparation.

>>76641337
well, VDOT is an estimate of your vo2max based on a max effort race performance. people in this thread talking about their vo2max are referring to their smart watch's estimates, derived from a relationship between heart rate data and running pace. so they are estimates of the same thing, they just take a different approach at reaching it

True vo2max is an elaborate laboratory measurement where they directly measure how much oxygen your body is able to extract from the air

Need /run/'s professional advice on marathons
>31km in 3:16 and 350m elevation today, hence the "slow" pace
>Tapering for mara in 3 weeks so this is the farthest I can practice till then
>Typically sub 1:40 in HMs
>Keep getting sore Achilles ~25km in, followed by tight calves and upper thighs that forced me to stop/walk a few times
How fucked am I for the full mara to try getting 3:40 if it's only 200m elevation total?
How many times to you slow to a walk (should you at all)?
Also light snacks, chew while running or scull them in one shot asap?

Miss my ex and I'm anxious as hell, it's time to roon

This madlass just came second in the 800m and secured a silver medal in the women's heptathlon. Pretty based.

And this qt got btfo pretty bad and didn't even make top 10

Dutch frauds got exposed really bad too.

Its looking more and more like plantar fascia is going to be the final boss to get into tri-weekly running 5k
Not the harsh variant, but the variant where you can visible see that you can spread your toes more on the foot that don't cramp.

>>76643603
Why are Dutch female runners such BBC sluts?

>>76643745
Klaver is pretty whorish, Bol is the only that matters and her bf is white. As are most of the dutchies so yeah fuck off shlomo.

>>76643753
>"We've learned that Isaya Klein is frequently cheating on his girlfriend, Romy Dannenburg. He also cheated on another Olympic athlete, Zoë Sedney. But what exactly did Isaya do? He filmed Zoë during sex and leaked the footage. Everyone in the athletics world has seen this footage. The Athletics Union sided with Isaya because they saw more potential in him than in Zoë. Zoë was subsequently removed from the Dutch team. According to our sources, the Athletics Union is doing everything it can to prevent this story from leaking. We also hear that Isaya isn't averse to filming women in the locker rooms. Most people in Dutch athletics are disgusted by him."
https://loesoe.nl/sport/nederlands-olympisch-kampioen-lekt-pikante-beelden-met-andere-olympisch-atleet-in-groot-schandaal

There was also this.

>>76643793
>That hair
Bitch is mixed or has kike ancestry

Any IEM enjoyers here? How do you roon with your wired IEMs? Backpack? Thing on your arm for your phone?

>>76643874
I don't anymore
My good, wired IEMs are meant for indoor only now, I don't want friction, sweat and other stuff potentially damaging them
For rooning/general working out I got myself a QCY Melobuds Pro

>>76641181
I got to week 4 or 5 and switched to run40minutes.com instead. C25K progression was too quick for me.

I blasted one toenail during my long run today. I stopped immediately upon feeling a sharp, throbbing pain. It hurts but doesn't look completely blackened and I can walk just fine, but any running pressure is a no-no. What do? I'm running a half-marathon in 8 weeks...

I’m tired of running 10ks, they’re boring.

>>76644103
You can and should mix it up

>>76644027
Nailbrush + zinc cream, if you are worried about infection
Sport tape under the side edge of the nail, if you are worried about it snagging to the side when growing¨
You could dunk it in cold water once a day, to see if it clears up the swelling faster

BROS I JUST NEED 4 MORE KM TO GET TO A HALF MARATHON!!!

>>76644129
I’m not sure how. I want to run more than three times a week but anytime I do my legs can barely handle it. I’d rather run short and frequent than long and few. I’ve barely been running for more than a year so I’m still a beginner.

>>76644202
Run 10Ks once a week so it's something you can look forward to. Then you can bump it up to 4-5 days of running

>>76641566
Youtube just suggested me some hard techno and psytrance and holy shit can't imagine the hype of running to that.

Listen to this shit.
https://youtube.com/shorts/Xy936CAS-C4?feature=shared

>>76644139
plx giv me encouraging (you)s :(

>>76644202
Run slower

>>76638308
Vanityfag/loser mentality
Performance > Physique

>>76644139
>roaming
Where in central Europe are you visiting?

>>76644139
Get rid of those self-sabotaging yellow splits and you already got it in the bag, my dude.

Marathon tomorrow boys. Just ordered a rice bowl. Should I have gone for the all you can eat sushi instead?

>>76644516
Carb loading has been proved a meme but good race anon.

>>76644202
i like training 300 or 400 repeats one day, km/mile/2k repeats on another, and a nice long run and that's that but i'm not near competitive

>>76644202
>but anytime I do my legs can barely handle it
Unironically its supposed to hurt

>>76643963
I bought a pair of cheap 30 dollar IEMs that sounded way better than my 300 dollar sony wireless buds. I've just given up on wireless completely in favor of IEM

>>76644531
Thanks. I was pretty hungry anyway.

Is it normal to have back of knee pain after running 4 days straight 30 mins as a total beginner? I mean, I did the step master before and never had this problem. My leg is sore to the touch and hurts when I’m resting it, not really when I run hard, walk or stand. What is going on? I’ve had shin splints but never whatever the hell this is.

>>76644531
No it isn't

>>76644426
I did for a while but I’m a spaz and want to go fast.
>>76644610
I believe it. I’m off next week so I’ll give daily 5ks a go.

>>76644736
It band pain radiating to the knee? Or hamstring issues.

>>76644802
It’s right where it bends. Hamstrings don’t hurt. The front knee doesn’t hurt either. Just directly behind it where it bends.
My hamstrings are stiff because I always sit with bent knees and sleep with knees bent. I’m sedentary most of the day.

>>76644270
I already run to regular trance

>>76643024
you mean cramps? stitches?

>>76644449
not if you're not competing

started lifting recently and only been running like 2-3x a week and my performance is plummeting
so you have to train 5-6x a week at a decent intensity to just keep the gains you make in running? kind of annoying, feels like I've lost months of progress in a few weeks.

>>76642570
I love my forerunner 255

>>76644736
as a beginner that sounds like a lot of running. not super surprising to get some pain imo

Have you ever gotten any cool shirts from a race?

>>76644946
I got one with a cat on it because it was a fundraiser for a cat shelter. It's not a great "technical" shirt, but it's quite soft so I sleep in it sometimes.
I think we should have more crazy shirts like yours though. Fucking cyclists are always wearing the most obnoxious looking shit. We aren't even trying...

corr

kittingtons

phwoar

I'm tempted to run down to the park by the lake to see if there are any bikini girls... but it's only in the low 70s... so there probably wont' be any. Maybe I'll try this other route I've been looking at. It has a spiral

>>76644736
>>76644830
If you do Goku stretches do you feel it? Bot the hamstring(both feet same direction) and adductor version(outer foot with side of foot to ground)

Prefer Goku/warrior poses over Long Sitting Hamstring Stretch, because it actually hits the correct area, and you can do it while tight. LSHS also don't allow you to massage the hamstrings, while Warrior poses do.

>>76643024
If you are not bottoming out your breaths, you get pain at the bottom of the lung from lack of circulation. Body isn't good at placing that, so it feels like its near the ribs or upper abdomen sometimes

If its breath related, the easiest way to deal with it is to exhale into a large balloon, and force yourself to keep going until you coughing.. Once you improve you just feel in sore in what the body thinks is the thread instead of coughing. And after that the next improvement is being able to keep going until the body think its ouchie in the kidneys(its the muscles near the pelvic floor from the extreme lung movement).

Ran my first 20km today and it started raining like hell right in the middle of it. Was this a sign from God, bros?

How do I become as good at running as her? She's my idol.

>>76645454
HM is 21.1km, so yes.