Thread 76723426

>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 (embed)
https://i.imgur.com/qNJIy.png (embed)

>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: >>76704344

why does it feel like running at 200 is exponentially easier than running at 205? i'm 6' and i guess it could be the buildup of cardio endurance coinciding with that weight, but its definitely the weight where running goes from sucking to something kind of enjoyable. it's been like this as long as i can remember in my adult life

Eh, roon is not a valid time and wearing Pumas.

>>76723522
what's that in non-burger units? I recently cut from 82kg to around 77 and it's life changing

Nor’easter is over, forced one rest day and now we roon :)

>>76723581
93 to 90.7

>>76723583
lucky, i thought it would be over and i had to treadmill it because it was still raining this morning

>>76723598
thanks. you're a big guy

Damn, my glutes hurt today, idk what I did wrong yesterday... I just ran like normal

What is /roon/'s consensus about walking? Had to walk a lot during a trip recently and it exposed how much of a weakling I am.

Treadmill Chad reporting.
Keep fucking up your knees, getting skin cancer, and not having total control of speed and time.
I'm even going to turn my A/C on today.

>>76723812
This is a running general anon.. Nevertheless the only thing I know about walking is that Paavo Nurmi used to do shitloads of walking hiking and skiing on his off season to build his base. Fun fact I used to date his great grand daughter lol

>>76723535
but she isn't wearing pumas, can't even see her feet in fact.

>>76723623
For you

I don't know why Coach Greg is so confident I can go from 25:00 to 22:00 in 11 weeks. I hope it's not using the 5k "estimate" on the watch that believes I can already do 23:13.

I'm a fat (27 bmi) old (36) man that has been sedentary for 20 years and only got back into running 5 months ago. Here was my tempo intervals, hopefully I don't get another injury.

Well, it should provide me some extra motivation to lose weight so the hard runs are less painful, at least.

>>76723821
I'd rather quit running than be a treadgimp
anyway did a nice outside run today with a few strides thrown in the middle.
imagine trying to do that on a tr*admill. adjusting the pace up and down like a gimp.

>>76723964
definitely doable in 11 weeks. that's plenty of time to get some good training done and lose some weight. keep dong intervals in low 4 min pace and the rest of the runs easy

>>76723623
>for you
unironically though, this is the best cardio shape i've been in. been down to 180 as a cardiofag and feel a lot better at this weight. i maybe have another five or ten pounds to lose

Is weight the cheat to running?

I am 67kg/148lbs (at 180cm/6') and was basically able to do 5k in under 20 mins almost immediately. I definitely got better with training, but when I read about people working for years towards a sub 20 or even sub 25 5k it just seems kinda weird to me? Are these motherfuckers just staying at 100kg and expecting to get faster or sth like what is this shit.

>>76724131
>Is weight the cheat to running?
Yes, that's well known

At what point does the extreme muscle fatigue on your lower legs (just above ankles) start to subside? I assumed it would be like weights and the body would adjust after two weeks or so after working a new muscle, but it's been a month and It still starts to kill me after 5 mins of running lmao

>>76724166
you mean your calves or what? doesn't sound normal whatever it is

>>76724166
Are you following a training plan of any kind?

I am once again asking what is the name of that one /roon/ strava group, some anon linked it a while back.

>>76724341
I asked AI to find it
it couldn't find it then it says

>Want help crafting a post to ask for it without sounding like a total newfag? I’ve got you.
>"Anyone got the link to the /fit/ roon Strava group? Trying to log miles with the lads."

lol stupid AI

now it wants to create the group itself
aight that's enough cringe AI for today

>>76724238
not my calves, just above my ankle area.
>>76724245
yeah following a c25k program on runna. cardio hasn't been my biggest struggle, it's just the muscle fatigue.

>>76723426 (OP)
>Another negreo op

I'm convinced the people that got into running post covid don't actually enjoy it and do it just because it's the cool thing of the moment.

>>76723426 (OP)
>brownoid
I'm out

>>76724166
>>76724400
Weak tibs. If you hammer them too hard they will become shin splints so be careful. Do more trails/terrain walking/jogging to work the support muscles down there more. Pounding pavement isn’t going to go well. If you don’t have trails to run, do hills or something.

Also make sure you stretch your calves and quads after running while you still have a sweat on and the muscles are warm.

>>76723964
Possible, I started running 4 months ago and went from a 32 min 5k to 22 doing a Greg plan.
T. 36 former 220 lb fat

>>76724420
Kek the webm, it looks super autistic

>>76724420
that and also its the only thing normies think will help you lose weight the fastest and make you look fit. they dont need a gym membership or any equipment, they can just start running

>>76723812
Runners mog walkers

>>76724420
There is definitely a part of the Covid running boom that is people doing things that are popular. The way fashion/influencers/status/etc have been a part of it tells me there is a chunk that are doing it to fit in.
But I think the bigger part is there are a lot of people who have found good things in running that make their life better. Whether it’s being in shape, friends/community, discipline, growth mindset, or even just some time alone.
If you really want to find the people who love running go to ultras/trail runs. It’s hard to fake it when you are running that much.

>longest roon ever of over 15 miles and 2nd best half marathon time
>Next day for taper week go out and break 10K pb
Any other 31 year old boomers get faster into your 30s?

>>76724166
That's hiv. Get on prep

>>76724509
>>76724552
I mean If people are out there running it doesn't matter much their reasons, honestly it's the event promoters and organizations that manage races that get me butthurt.
I have this uncle that has been running for 30 years or so and I remember watching some of his amateur races in the 90s and it was almost free, even if we adjust to the inflation, but not only that you would get a shit ton of goodies, food and drinks. Plus medal, tshirt, some would give plates or whatever was local to that race but nowadays you pay 15€ to run a 10k or 25€ for half marathon and get a tshirt, medal, a protein bar and maybe a energy drink or yogurt, it's insane how jewed we're getting just because running got so popular and people are willing to pay whatever money they ask. Fuck there are races that don't even give water bottles anymore claiming environmental reasons when it's just to increase their profit.
There are countries that the athletics body now require for hobby racers to pay a yearly fee for insurance and help finance olympians.
Its popularity made running big business and exploitive as fuck.

>>76724166

This might help, couldn’t hurt https://m.youtube.com/watch?v=AzPx04t1zAU&feature=youtu.be

>>76724652
races these days are just a moneygrab you're better off driving somewhere cool and just doing a run there.

>>76724652
>you pay 15€ to run a 10k or 25€ for half marathon
I fuckin wish pal. you can triple those prices at least

>>76724562
>>76725069
Look for races that have been run for a long time in a smaller city. They tend to be more community driven.
Also what >>76724552 said. Trail races (and ultras) tend to be a lot chiller. Big ultra races have definitely been hit by the influencer/rich type A person community that have moved closer to a money grab. But if you look for them you can find short races to ultras about an hour away from a lot of cities in the US that have a couple hundred racers and good volunteers

>>76723827
>>76724518
I'm not suggesting to replace running with walking. I feel like I need to incorporate it to my exercises in addition to running. I am just asking here because I don't want to make a new thread or ask in QTDDTT (it didn't exist anyway when I posted here).

>>76725142
Swiss or scandi? These prices are the norm in Southern Euro

>>76725241
Don't listen to those faggots.
Walking is great because it allows for better blood flow in more regular rates, with less demand on the body.
You'll find out as you get older you can't keep maintaining forever, the body does degrade.

Anyone shilling against walking is your enemy.
No easier way to get just a little bit of blood flow to various parts of the body with almost no degradation outside of maybe ankle.

10 months into regular running, albeit not too much mileage, cause my body is fragile.
Around 1100 km so far, I am nowhere close to 20 minutes for 5 km.

It's pathetic on the one hand but on the other hand it is also comforting to know to not have wasted any potential talent/resources as a kid.

>>76725275
There's probably cheaper smaller races down the country. But in the city a basic ass 5k is 25 (+booking fee)
Half marathon would easily be 50 or 60

>>76723904
Look at the top right of her singlet.

>>76723812
>>76725241
Nothing wrong with walking. I still do it though I prefer other crosstraining to recover since I"m a low mileage (approx 30-40mi/week) runner. It is a way to get extra time on your feet. When hard intervals until you puke (Zátopek training) was the popular training method, the coach would randomly pick a day in which their athletes would walk a lot. It's outdated since we know volume trumps intensity. Either way, it's a good way to get recovery and some volume in.

>>76724420
Running groups (along with many races) around here have plummeted thanks to covid. One local half and a local marathon no longer run since they could no longer get sponsorships. Many of the people that used to normally do marathons have dropped the amount of mileage they do while only doing either halfs or 5/10ks. There's just one woman in her late 60's that still gets out there and does a lot of mileage. But, she was flat out obese, and she doesn't want to get to that point again and knows she will gain it all back if she doesn't do it since she doesn't enjoy anything else. The reason why is because it's happened to her twice. She runs without shame and has the loose skin hang out during warm weather. She still runs marathons on the regular, I don't remember her PR but it is sub-4 that she got in her early 60's.

>>76725296
make up for the low mileage with cross training. works for me. cycling and all the cardio machines in the gym.

>>76724652
>yearly insurance
>to run outdoors
Europe is so cucked its beyond comprehension.

Great news, I didn’t rub the skin off my achilles in the Adizero Adios Pro 4 I’m trying to break in. Easy run with a little kick at the end.

>>76725380
USA Triathlons do this

>>76725327
Is there any at home cross training exercises I can do. I dont have a gym membership and biking seems like a an inefficient way to get a work out in since half the time you're riding a bike you're not even pedaling.

>>76725425
cycling is legit. commuting by bike is like a cheat code for running. hours and hours of zone 2 for free

>>76725380
I's supposed to cover all races you take part during the year rather than you paying for that in the price of individual races. It's meant as a cost saving option but race organizers will not magically reduce the price instead they'll just pocket the difference since they don't have to provide insurance for runners now.

>>76725459
I'm not saying it's not. But it's like if I want to put in 40 minutes of solid work, if I cycle, it'd be more like 1h30m because of all the down time and it just doesn't seem efficient.

>>76725517
>paying insurance for a road race at all
That's what event insurance is for and its built in to the already absurd price of entry

How the fuck am I supposed to get like 300g of carbs on a 2000 calorie diet when all the good food is protein based.

>>76725591
Trying to work that one out as well, I get around the 200g mark unless I eat mounds of rice with every meal

>>76725286
what the fuck is a degradation and how are you measuring it

Today is supposed to be my fast day, but my butt hurts from yesterday... idk what I did. So I guess I'll just take it slow

>>76725637
Use it or lose it (after like 27) fagit

I'M APPROVED TO RUN AGAIN AFTER MY INJURY BROOS LETS FUCKINGG GOOOOOOOOOOO

marathon on sunday, what race time should i target?

pic is my splits from today’s tune-up run, i was moving at race pace from km’s 3-6 and heart rate was controlled around 158-160.

app predictions:
>strava: 3:20
>runna: 3:25
>garmin: 3:30

morning shuffle I'm feeling so tired bros... I think I might be getting sick

>>76725881
the race predictors assume ideal conditions and course so I would aim for the highest one 3:30. good luck!

>>76725881
Last year I was running 4:39/km average for an hour before I ran a 3:27:21 thon. You’re gonna have to dig deep for sub3:30. 4:55/km average over the whole race.

What I would do is start out at your 5:20/km or 5:13/km warm up pace and lock into your 4:50/km pace by 10k in. Don’t bonk at 35k, bank some 4:45/km splits if you can.

Damn, I might have screwed something up. My left butt / hamstring really hurts. Idk, I might have to take a couple days off...
Anyway, didn't see any animals while running today, but saw a bun in the distance while walking back from the trail.

>>76725563
How are you getting 1 1/2 hrs of downtime? Is it from a source thst says x amount of running equals yy amount of cycling? Those are based on calorie burn. Forty minutes of running equals 40 minutes of cycling cardiovascularly. I can tell you this is because triathletes past the olympic distance are aerobic monsters despite not running as much since cycling is usually what they do the most since it's not only develops your cardio a lot, but it's non-impact. The aerobic development is what allows them to be good runners. Sure they won't be an elite tier marathoner, but their running is great because of the enhanced aerobic development.

Is it really the cost, equipment, finding safe spaces to cycle, maintenance etc really the main issue you have against it? If so, I understand. But it's the goto for a reason.

If you want other crosstraining, get creative. Jump rope (just got a cheap speed rope @walmart for $9), rowing, elliptical, swimming, deck of pain, tyson squats, lots of burpees, boxing, etc.are all excellent.

running is retarded

>>76723812
It's generally good for you and your heart, it's easy to get your heart rate to sit in a specific range walking on a treadmill, just dial in a speed and an incline and zone out, in the absence of a treadmill I often recommend walking outside to people who are just starting out trying to get in shape
I knew a physique competitor who swore by it for fat loss, she used to just walk on a treadmill for hours a day in the run up to competition
I spent a winter walking on a treadmill instead of running, I watched lotgh, the sopranos, and breaking bad and just wooooolked, it was really comfy and easy, my legs were weaker than they would have been if I'd been running instead, and I noticed it when I started running again, but my fitness was surprising good
And I added about two inches to my calf circumference

>order garmin watch
>30% off
>3 week shipping time
Almost 2 weeks now. I cannot wait any longer. I NEED my watch NOW.

>>76723821
i run when the UV index is low you idiot.

>>76725241
it's psychologically a million times easier to start jogging and press the start button on your watch when you're already out and on a walk in the park than psyching yourself up from the bed or couch and gather your things and water to go for a run

8.2 slopmiles.

It really pisses me off that you have to run a 2:50:00 marathon to qualify for Chicago but then they let hundreds of delusional “running” influencers take 6 hours to walk these major marathons for “charity”. They’ve really ruined races by making it so you can’t get in if you’re an advanced but not elite runner doing 3 hours but you can get in if you have 10K fake followers on instagram

>>76725241
>that pic
facebook tier pseudo-science in a nutshell
I always see faggots on linkedin posting that nonsense just to create engagement

>>76726689
the redpill on marathons is that they're all gay

>>76726731
The only good ones are the small ones. Those have been the only ones I've liked. The camaradere is so much better. You can have such great conversations with others the entire time while in big ones you are just another part of the crowd.

>>76726337
do you live in antarctica? I get pissed if a delivery takes over 1 week even if it's coming from the other side of the world.

>>76726689
Do this really happen? I find it hard to believe there would be more than a handful of these influencers in any given marathon.
It's hard to get into races here because they all sell out with slow joggers hogging the entries. I like the qualifying time system. At the very least they should reserve a chunk of entries for faster runners. They are doing the opposite of that now over here trying to get more women entries and more first timers. Call me elitist because that's what I am.

>garmin will stop connecting to strava in november
AHAHAAHAH OH NO NO NO NO NO NO NO

>>76723426 (OP)

Tell me about your shoe rotation: what shoes do you have and what type of runs do you use them for?

>>76726731
the expos are really fun to go to though. Lots of free stuff, and you dont even have to be in the marathon

>>76726689
>>76726837
Philly isn’t a major but it sold out by August this year. Last year it sold out in September. The year before that it sold out in October. It never used to sell out like this. Luckily I’m rich so I paid about $450 to get a bib through some bullshit charity.

I’m thinking they are reserving more and more bibs for charities on top of more and more scrubs registering.

>>76727189

I currently run 4 but more like 3.5

Asics GT2000T for the everyday ez stuff (almost dead thank god they're not great)

Brooks Glycerin for the long runs and recovery work (love these but slow and clunky)

Saucony tempus for tempo and rep work and some light time trials (these are perfect shoes)

Saucony Endorphin Speed for races which I love but now that I see how much the nylon plate helps me race I want to upgrade to a true carbon racer, probably Saucony EE or Asics Edge.

T. Heavy tall runner with flat feet. 20min 5k 43min 10k 107min half and don't race marathons (yet).

Well... guess I'm injured again

>>76723426 (OP)
Is it possible to train your legs in the gym and also be a runner. I was doing half marathons the past 2 years and Myers got skinny while my upper body stayed the same (muscular ). My issue is all the training for legs from running leaves me too sore or tired that week to do weight training. Is it possible to weight train legs and also be a decent runner? For reference. 6ft at 185lb of muscle stopped running halfs this early year. Muscle gain has been a lot better for legs. Im pretty dialed in with diet and get all my macros. Is there guide on keeping or even gaining muscle while running fast? Also a good guide for adjusting macros while you do all of this. I feel like a lot of running programs give too little rest for growth

>>76725425
Burpees

>>76727477
I do lots of squats and lunges with moderate weight. 30-40kg lunges and 60-80kg squats. Not heavy enough to trash your legs so you can still do your running but still heavy enough that you are benefitting from it.

also wish I started doing this years ago because it for sure helps with running and preventing injuries

>>76727099
Eh too-jk. Damn I like that beach and waves.

>>76727099
>not running barefoot on the beach

>>76727446
what happened?

>>76727099
>not running barenaked on the beach

>>76727099
nice ass, can't wait to find cardio-bunny gf

Running is retarded

>>76727930
imagine the feast after burning all dem calories

>>76727930
look at dis nigga just using the nike app for a 20 mile run, still doesn't have a garmin, doesn't need it.

>>76723812
Walking is my favourite thing to do. My employer was struggling to keep a hold of me, so they offered to reduce me to a 4-day week on the same salary. Now I use that 'spare' day for a ~35mi walk every Thursday. It's improved my life so much.

>>76723812
Recently did a longer walk again and I think it can actually pair well with running. It's a different way of working the muscles and tendons in your legs in a bit more of a slow strength training type of way. Also you can easily walk 20 kilometers or so in a day and you don't need to recover from it. The walking I am talking about is proper walking though, trying to get to a place. No aimless slow strolling but basically walking as fast as you can without going over 90bpm or so HR. Zone 0

Does this shit ever go up?
I know I'm unfit but fuck me. Every run I go on "unproductive". Basicly do everything the stupid watch tells me to do.

>>76725982
not sure exactly what you’re getting at - i ran a half marathon at 4:39/km pace in may, and I’ve done a full marathon training block since then.

my op was just a quick tune-up run with heart rate pretty under control. my longest run of this training block was already 34km, with 19km of that at a “race pace” of 4:50/km

>>76724131
Sort of, but previous cardio activity (ideally as a child) trumps all
I've seen ex track athletes jump back into running 20 years later and drop 17 minute 5ks with virtually no training despite gaining 40lbs on their high school body.

The tier list to getting fast is
>genetics
>previous cardio training history from childhood
Power gap
>training mileage
Power gap
>diet
>intervals

>>76728309
just keep going for a few months m8 this is so bad it can really only go up. You're mostly going to need to lose weight for this to improve.

>>76728371
Funnily enough I never did any sports as a kid basically, but I rode my bike to school every day. My untreated ADD made me run late almost every day so I got fast as fuck.

Also I'm white so I can do GOMAD which is obviously what you mean by genetics.

>>76728429
I'm 175cm and 60kg. I feel like that is not a bad weight.

Any suggestions for marathon electrolytes? Hydration stations only have cups, and I won’t be running with a bottle to fill up and mix a drink. Thinking about trying these chewable electrolyte tablets, anyone try anything similar?

Going to run with Maurten Gel 160s (no electrolytes), and Liquid Gus (76mg sodium).

>>76728359
You asked for race predictions after posting stats for a jog, that’s what I’m getting at. Go for sub 3:30 and be happy if you can get close to 3:20.

For reference, my 10k race pace was 44:50 3 weeks before my 3:27:21 thon.

>50min fasted run after wageslaving all day at construction site
My hr hit 191bpm

>>76727642
>>76727695
Hamstring this time, I think. Hurts a lot in the back of my leg just below my buttock. It's funny, every time I get injured it's a different issue
>plantar fasciitis in right foot
>right ankle locks up
>right shin pain
>left knee pain
>left groin pain
>right groin pain
>left hamstring pain

>>76728309
It can go up

>>76727477
Depends on the amount of muscle you want to retain, but the generic advice is keep it to zone 2 so the stimuli from running doesn't compete with the ones from lifting. Adding mass is the opposite of what you'd want for more efficient running so it's a delicate balance. I'm assuming you're natty ofc

>>76728309
>>76728624
Idk, why the insights page says I'm basically bottom 25% though (it also filters by age and sex), while the VO2 max page says I'm top 25%.

>>76727609
Hello blisters

>>76728309
>>76728624
It sucks because it's not linear, honestly I don't even know how garmin measures it, maybe it's just pace and heart rate but somehow every other day you regress.

been ill like 2-3 times recently

whats going on

>>76728666
I’ve been extremely healthy all year this year (knock wood) and I attribute it wholly to the daily D3+K2 supplement I started last Winter to ward off SAD

How do you speed up recovery?

>>76728575
this shit happens me. the new injury cures the old injury. I rarely have 2 injuries at once. starting to think it's all in my head

>>76728624
mr consistent over here

>>76728764
40% good diet
50% good sleep
10% other meme shit like massage and ice bath and stretching

https://www.newbalance.com/pd/tokyo-nb-city-running-guide/LAM52CAT.html
Can someone rip this?

>>76728819
>NB
It's woke

What are your running icks?

>>76728836
carrying water
carrying phone
earphones with wires
over ear headphones
wearing goofy non running clothes like basketball shorts

>>76728847
I do all of these

>>76728790
Jfc

>>76728836
Ankle socks
Bellow the knee shorts
Wife beater
N*ke
Bicep phone case

>>76728847
>earphones with wires
Fuck wireless earbuds. I have a nice pair that wrap around the top of the earlobe for stability. They stay in place and never lose connection.
>wearing goofy non running clothes like basketball shorts
Yeah I do need to buy more pairs of real running shorts...

I run in long jeans and a flannel

>>76728764
my god her ass is perfect

>>76728836
probably, in order:

people who run like retards, which is strangely exclusively men

running with water in hand

running with phone in hand

running shirtless when not hot

earphones

>Run first marathon
>Fast forward to today
>Zero knee pain
>Historically always get battered knee/IT band pain for months
The mysteries of the human body know no bounds

>>76728790
>>76728659
NSA chad here
If you don't train at least 6 days a week it will have peaks and troughs as too many rest days negatively affect fitness

I want to go to again US next year.
Suggest me a nice, scenic, marathon/50k event.
I am thinking of this
>https://www.leadvilleraceseries.com/run/trailmarathonheavyhalf/
But I keep hearing it's overrated and there are other better marathons.

>>76728847
Two fastest guys I knew in HS
One wore 2” split shorts every day the weather was even remotely plausible for it
One wore basketball shorts
Both ran times that qualified for the national half marathon championships
Moral of the story is that everybody fast dresses like a lunatic

>>76728971
>Marathons:
Big Sur. Beautiful course right along the ocean. Lots of hills, banked roads so it’s very difficult. Not a place to set a PR. April race so it would have to be 2027 unless you can snag a bib.
Grandma’s Marathon in Duluth. Sign up just closed for June 2026 but I’m sure people will be selling/transfer bibs as well charity bibs. This one along Lake Superior. Small city that has a lot of support. Small rolling hills, usually nice weather but there’s an occasional hot one. Duluth also has some trail ultras. Lots of nice wilderness and vert in Duluth.
Eugene Oregon. “Tracktown USA”. Flat course through PNW. Looks like registration is open. I think they have some nice ultras up there too
>Ultras
Squamish I’ve heard is nice (Vancouver so not technically USA).
Also look up races around Boulder CO, Flagstaff AZ, Bend OR, MoAB UT, or races around the Appalachian Mountains. These are generally considered the best trail running places in the US and lots of pros train in those areas.
(Sorry less knowledge of nice trail races)

Rolled my ankle really bad on a trail but the throbbing feels good???

Was able to run the last mile out of the trail no real problem. Gonna ice the shit out of it tonight anyway.

>>76728464
Nah that's a slightly lower bmi than mine. Maybe make sure you get enough rest and give it time. You're not going to get a real vo2max increase in weeks, think months instead. Maybe it's something about your runs as well. I don't know how well garmin copes with hills n shit for example.

Don't focus on the garmin meme metrics too much. Don't go running daily without ever fully recovering. Just see if you can set small goals for yourself. Like maybe do a sort of benchmark run, then six weeks later or so see if you can do the same run faster, or same speed at a lower heartrate.

Took a week off for my sensitive knee to fully recover, first run back was SHIT

Suck my superior trail running balls, pavement pounders

>>76728899
>running shirtless when not hot
>earphones

>>76724516
they're right about that though

>>76728836
Basketball shorts
Vests
Those big-ass snowboarding sunglasses

>>76729082
>Gonna ice the shit out of it
Does he know?

Hip is holding up, no pain for a couple weeks. Still building it up slowly though.

>>76729283
Uhh that I need ice?

>>76729342
>he doesn't know

SLOP SLOP SLOP

>>76728859
ankle socks are healthier

>>76728847
better get a dry throat and let my phone fall out of my pocket cause a 4chan incel doesn't like it

I'm so fucking close...

>>76728836
Running shirtless (you fucking douche)
Listening to music without headphones (no one wants to listen to whatever shit you are listening to, asshole)

Idc about the rest. Run however you want.

>>76724387
fuck me I was searching for this for like five minutes. it sounded based. fuck this gay earth i'm going for a roon.

>>76728876
My brother. Tell me you carry your ccw too?

>>76729528
All 3, of course

>>76729528
>he doesn't carry his ccw while running

>>76729540
I carry a full size GI 1911 as John Moses Browning intended.

>>76729540
Your CCW better be an AR-15.

>>76729342
>Dr. Gabe Mirkin, the sports medicine physician who coined the RICE method, recanted his recommendation for icing in 2015, stating that both ice and total rest can delay healing. He concluded that inflammation is a necessary part of the healing process and that mild movement helps tissues heal faster.

>>76729620
What in the hippy dippy liberal wacko fuck is this

>>76728678
>SAD
I get this very bad. I feel season's deeply. Have I certain mental states in these changes. Best thing I did was have certain hobbies that match weather. Winter is astronomy, vidya and general exercise for summer. Using that time to prepare for a good summer makes it worth it.

>>76729692
Doesn't matter. The point is that inflammation is a necessary part of healing.

>>76729528
>he doesn't open carry an uzi and an ar at all times
ngmi

>>76729620
IT FUCKING HURTS WHEN I WALK
I GUESS THIS IS HEALING BROS

>>76729959
nope, it's ur asshole cancer and rooner's heart syndrome in the making - enjoy :D

>>76729620
depends on the injury and what stage it is at
also ice could be worth it for the placebo effect alone.

3k jog + 10x500m / 60s. Managed to keep all reps around goal 5k pace :)

How much am I holding myself back by not using any of this wristwatch gadget shit?

>>76730953
If you can run by feel accurately, not much. If not, then it can help, even if just to remind you to slow the fuck down sometimes (guilty as charged years back).
Easy to become a slave to the numbers and not just run.
If you are doing any training for track races - should probably be aiming for specific paces rather than worrying about HR too much, though helpful to dissect session afterwards.

>check forecast for marathon this sunday
>rain: 15-20 mm
>wind: 35-55 km/h

Guess I’ll just kill myself.

>>76730953
I got one 2 months back and the only feature I'm still actually using is having a mobile interval machine that just buzzes on your wrist to indicate when it's time to roon again

>>76730835
nice run that

was planning on doing 4x5min but butchered the first rep going way too fast. so changed it to 5,4,3,2,1 and kept the fast pace
it was kinda hard but mentally it was easy because finishing with short reps so just shut up complaining and get it done. finishing with a 5 min rep would be tougher even with a slower pace.

>>76729469
I do both of those things

>>76731095
amsterdam?

I have runner's toenail... it's all ogre

>>76731804
toronto
>it’s so over

>>76731355
fast!

So many fucking people running today, there was this zoomer group that were mostly couples and women and the fuckers had to be doing a tiktok gathering or something, they were absolutely dying at 7:00/km pace despite none being fat.

Also what's the etiquette to introduce yourself to someone at the park, is it a no no? There's this chick in her 30s always walking at the same time as me, she's always by herself but she's cute, is it creepy to say hi?

>>76732145
>is it creepy to say hi?
Yes, you’re a fucking creep. Leave women alone in public spaces, they’re just trying to exist.
>she's always by herself
This is literally predator behaviour. You’re searching for her weakness as an opportunity to pounce, because you’d be too chicken shit to approach her if she had someone else to protect her.

So...when can I officially brag about being a "runner"??? Non-runners are already impressed by someone telling them they can run a 5k or whatever. Before you ask YES im planning to make running my entire personality to smash cardio bunny pussy.

>>76732145
Its a double edged sword, women get upset if you ignore them, but they also get pissy if you approach them.

>>76732181
You don't "brag" about it. Actions speak louder than words.

I’m just starting back into running after not running or doing much of anything for a long time
My goal is to run 5k races by next year
I need to shed another 20 lbs or so too
Wish me luck bros

>>76732192
You're right, I should buy the newest Alphafly shoes.

Slop. Also seemed very dehydrated. Hardly wanted to run past 6min pace. Whatever it's km's in the bank regardless. Felt really shitty though.

>76732162
>trying to get (You)s with bait in 2025
Kek

>>76732187
So play it cool and just focus on running. Gotcha.

There is significant disconnect between my shorter distances and my middle distance times. I can run 400 in 60 seconds 1000 in 2:57 and 4 intervals of 1000s in 3:30. But my 5k PB is 22:20. Is this normal?

>>76732197
>n*ke
Are you going for ethnic women? If you don't rock adizeros no Stacy is giving you a second look.

>>76731804
We are good, Amsterbro, it's going to be a default cloudy weather.

>>76732181
Under 3:30 marathon
Under 1:25 half
Under 40 minute 10k
Under 18 minute 5k

Yes, as the distances get shorter the pace milestones get harder - that’s because normies are more impressed by distance than they should be.

>>76732271
>default cloudy weathe
How can northern/central Europeans live like this?

>>76732145
>is it creepy to say hi
Not at all. As soon as I started running without headphones, other runners in my park started saying hi, nodding or waving when passing by - it's pretty comfy. You don't have to go all in straight away, just a 'hi' and a smile is enough.

>>76732243
Your cardiovascular conditioning is poor

>>76732145
it's only creepy if you make it creepy. like if you run up to her all sweaty and awkward. nothing wrong with a casual hi and a smile as you pass her

>>76732243
5 x 1000m should be close to your 5k pace

>>76732265
>>76732197
If you’re not running in these, you’re never gonna bag that blonde track hottie

>>76732307
MAYBE you can land her if you’re rocking these

>>76732312
For me it's the blade runner.

>>76732312
>snaps your ankles
nah thanks bro

I ran in my deviate nitro elites today for the first time. good shoe that. fucked me session up by making run fast

>>76732243
Sounds like testicular torsion

>>76732281
hard liquor

How did I do

>>76732295
I would say it's the lactate threshold adaptations n shit. Like mo' mitochondriniggas n shit

Generally I think the heart can pump enough blood (might need to go fast as fug tho) I guess when your muscles recruit more capillaries that would be part of cardiovascular shit.

I guess either way this anon
>>76732243
needs to do more long runs n shit

train your inner kipchoge skelly nigga, not your bolt beast

You rooned

>>76732428
like a fast walk innit

I was supposed to deload last week. I ended up doing higher milage than ever but all easy. this week I'm way down, is this my deload? I've only done like 30% of the miles i wanted to by this point in the week. I'm not pushing myself as my right ankle is a little sassy

>>76732914
Shorter deload leans worse race day performance.
Congratulations, you played yourself.

My hamstring feels a lil better today
But not good enough to run

>>76732914
Probably just a change in hormone balance after a bit of a change. If you did more miles you're possibly fatigued which is why you're down and ankle hurts. After hard stints of exercise I'm always all over the place.

I started running last week and its a lot of fun outside of the shin pain after. Controlling my breathing seems to be whats holding me back but I should just get used to it over time right?

>>76729342
>>76729620
>>76729692
>>76729809
Didn’t ice, did wear an ankle compression sleeve for 3 hours last night. Drove 13 hours today. My ankle is much better.

>>76733047
Stretch before you run, compression after you run. Also try increasing your cadence.

>>76733047
yeah, as you continue to train your cardiovascular capacity will grow and you'll be more able to control your breathing/won't feel quite so out of breath.

With no races until January, I might just work on attaining a good ol' fashioned sub 20 5k

morning joog essentially a crawl

>>76732925
>>76733047
I'm coping by telling myself I moved my deload to this week. I'm still new to running. I dont really know what the fuck im doing. I hit 28 miles logged last week. Whatever I end up at this week, cool. Next week I'll aim for 21, then back up to the high 20s. I've only been running a few months and dont have much aerobic base. I'm trying to do an 8 mile long run on sundays, something like 4 miles easy the rest of the week. Hard 3 miles one of the days. Hard two miles of hills another day (not back to back). and rest day on fridays. Does this sound reasonable? I was relatively inactive and have had zero cardio in about 15 years. Unless cigarettes and coffee count as cardio.

I just want to thank all you people in /roon/, I have nobody I can talk to or ask about this stuff.

>>76733209
no problem fren :3

>>76733209
Oh I thought you meant during a proper taper before a big week.

Yeah pushing a deload week out one extra week, just one time during training, is not a big deal at all.

GL out there fren.

>Started running 2 months ago
>Do speed intervals today
>My fastest 100m dash was still slower than a 20min 5k pace.

I'll get there soon. I can feel it.

If you cant do sub 20 5k in your first week then youre a genetic dead end

>>76733207
better than my best and ive been at it for a year im ngmi

>>76723426 (OP)
Just ran 7 miles again.

>>76733400
w-where did aqua go?

>>76733406
She was drunk.

>>76733207
>>76729444
Nice to see average runners here and not just 18 min 5k braggards

>>76723426 (OP)
What music do you listen to while running?

I've been listening to drum & bass because it helps me keep a consistent pace but I don't really like the genre that much and most of the songs or remixes are only 3 minutes long max

>>76729444
>>76733207
How is your avg hr so low. I'd be bumping 180 plus at that pace. And your cadence is so relaxed.

>>76733470
I listen to eurobeat mostly, good for keeping up a fast pace I think. Dancing queen, I need your love, burning up for you are my favorites

>>76723426 (OP)
at what speed does jogging become running?

>>76733524
6 mph is what I'm told

>>76733492
Anigay Incel music core

Tempo slop

Really not impressed with today's showing... I thought id be able to hold 8min/mi at a chill level of effort but this was pretty much all out. I need to fix my life

>>76723426 (OP)
>Image of sheboon
IF YOU WERE GOING TO SHOOP THE IMAGE YOU COULD HAVE AT LEAST MADE HER WHITE.

There shouldn't be a difference because when you are jogging, you are running. The term "jogging" makes zero sense and is a dumb normie term. If you are running slow, then you are still running.

>>76733735
Coping slow tard

>>76733781
>why yes, I run very slowly in zone 1 all the time. How did you know?

>>76733788
Just stay in the rightest lane so us fast chads cant accidentally tackle you useless fucks

>>76733801
>Just stay in the rightest lane so us fast chads cant accidentally tackle you useless fucks

>>76733473
I have been running for a long time

>>76733604
Post hand

>>76733452
5:20 on 131 average HR could be the run of a 17 min 5k guy

SIUUUUUUU

>>76733604
Post big throbbing white cock

>>76733829
LET'S FUCKING GO

Is it a bad idea to buy shoes online?
I kind of want some Tarkines, but I normally wear stability shoes and I'm worried about trying a neutral shoe. Cheap chink brands look pretty compelling too, because then I might be able to own some decently fast shoes for once. But I don't want to waste my money, or more likely cause injuries down the line when I force myself to use bad shoes until they wear out.

I should have listened. Started running recently, but I was so excited I stupidly started running straight for 5-6km. I'm now on my third run, and I'm already having pain on the outside of my knees, below the kneecaps. ChatGPT says it's ITBS. Apparently I have to stop running, take it easy, reintroduce it lightly after some strengthening etc... How the FUCK am I supposed to bear running for 15 mins only for God knows how many weeks when I started running 30-45mins in a row?? Just when I've tasted cardio for the first time in my life (and loved it) it's taken away from me bros.

>>76733829
>VO2max is only 50
:(

>>76733452
most guys here are slow. nothing wrong with that but this guy is probably one of the faster ones with that HR

>>76734026
I've haven't bought shoes in store for about 10 years. I just order my normal size online and never had any problems. Do your research there's plenty of sites doing in depth reviews of running shoes. Would never buy cheap chink shit running shoes. Guaranteed junk materials used. Which is fine for clothing but not for a pair of shoes you're gonna do hundreds of miles in.

>>76734117
>In depth shoe reviews
I would literally rather pull out my own teeth.

>>76734118
or you could spend 10 minutes reviewing something your going to spend 150 bucks on and wear for dozens of hours while pounding the roads.

What happens if you keep rooning faster than your heart can keep up with? Obviously not as a training protocol but let's say a race. Do you just hyperventilate and black out?

>>76734107
Haha, yeah. Been at it only two months though.

>>76732485
pretty good

>>76734147
you ACTUALLY die, im not joking look it up

WTF happened here?
34 yo anon, so my max heart rate is around ~180 bpm. To reach it I have to exert a really high effort like continued hill climbing or long sprints, but even then it usually stays in the 165-175 range.

Today I went for a sprint training session. Everything went normally until one of the last repetitions, where I noticed my watch was showing a HR of 199. I didn't feel anything out of the usual so I continued with training, including the cool down run, but my heart rate stayed unusually high even at that slow pace. It also took a while to get into a "normal" HR, staying around 130-140 bpm for an hour or so after finishing.

Later I found that I might had too much caffeine in my breakfast (around 460mg). Could that explain that inhumanly high heart rate?

>Born with feet that stick out
Will this effect my rooning? I've been running 2x week for 6 weeks and feel a bit of ankle pain. Is this normal or are my feet fucking it up

>>76734073
Spend the rest of the time walking fast

>finally get back up to a 3:30 800m pace
>end up with a cold
my gains are vanishing as I lie in bed

>>76734147
You stop one way or another.

>>76734667
What are you using to measure your HR? The ones on wrist watches are notorious for being extremely wrong. One time, mine had mine up to 250bpm. Recently, mine continues to shit the bed, as it normally does in colder weather. This is a major reason why I utilize the talk test, mouth breathing, and other physiological factors to gauge where I'm at.

Now, if you have a chest based HR monitor, those can give you a very good estimate where your HR is at. I would use one, but now they're tend to be expensive and the only time I actually used them is when I was training for a race. Since I know how to gauge my effort, it's not really worth it.

>caffeine
Possibly explain if your HR is higher than normal. But not "inhumanly" high (there's peoples whose MHR is in the 200's). Are you sure you MHR is around 180? When I did my mile time trial, mine was around 185. You can give or take 5bpm on it, which is what I usually do: add 5 to the highest. So, in this case , I make it 190.

Also, caffeine does the opposite for me. It's the same with my ADHD med. It doesn't even affect my blood pressure at all. Just a calm mind.

>>76734147
you drown in lactic acid and fall over. happened to my mate in a race. tried to sprint as hard as he could with 300m to go. was winning in the home straight then the wheels fell off.

>>76734667
Mostly likely the hr data is just wrong. 99% sure that's the case

i've been running for a year and am not even close to breaking a 25 minute 5k. is it over?

the muscle on the side below my knee and upper calf fucking hurt, but I have 24 more miles to go to reach my goal for the week.

>>76735019
It takes time

>>76735050
rest, brother

>>76735019
yes it's over. retire
fuck sake just keep training. train smarter, train harder, recovery better, sleep better, lose weight etc etc

>>76734667
>>76734762
Was your watch loose? Try to tighten it a little before exercise.

>>76735019
There's no special prize for breaking 25 minutes, 20 minutes, or even 15 minutes.

>>76734762
For the last ~5 years I've been using Garmin watches to record my HR, first a Forerunner 645 and now a 255 and this is the first time I've seen such a wrong read. I know watches are not the most accurate devices, but they are convenient and they worked fine until now.

My highest recorded HRs this year are a couple of 183s, which check out with the estimate of 220 - age. Maybe with the right conditions it might go close to 190 or so, but >200 should be unachievable.

What irks me is that my HR stood high (around 150-160) while I was walking back home, when it usually goes back to 110-120 quickly. That time I also checked on my carotid to discard a possible misread of the watch, but it seemed to be spot on.

IDK, it probably wasn't anything serious. I'll take it easy tomorrow and hope that it'll never happen again

>>76735131
I also thought that it might've been loose or dirty, so I took it off to dry the sweat around it and readjust it. Even then, the HR was unusually high.

>>76733902
>>76733829
>We have people that actually win races posting on /roon/
Wild

Slopped one out today

Wanted to do hill sprints but garmin coach is telling me to do 80 minutes at 5:25/km, my supposedly easy pace that will actually put me in zone 4 and redlining by the end of the run. I want to trust the garmin bot but doesn't seem right.
And I know I'll be too tired to visit a prostitute afterwards.

>>76728790
>mr consistent
I know I am not fast, but 8x400m times only 0.8s apart despite going without set goal pace felt really good. Must be autism.

>>76735462
Good pacing. Are you the anon that was just starting out / getting back into 4x400 but overcooking warmup and down a bit?

>>76735207
I'm positive that my VO2 max is shit, but my smartwatch rates it as "excellent" because I did 1min very slow jog 30s walk and obviously my HR recovered fast during this 'continuous running'.
you can trust a human coach because you can also a challenge a human coach and understand his reasoning. Your garmin is some algorithmic and statistical ghosts working in secrecy inside a black box.

>>76735493
Have you entered your weight correctly?
Watch VO2 max readings can get tweaked somewhat by meds. My HRM reckons I am reasonably fit for my age but although I can go quite quickly over a couple of hundred metres, I practically crawl anything >1km (because tablets) and I think the monitor gets confused by my HR being kept artificially low.

>>76735478
nope. I remember him, though.
Am just a 37 boomer with too much time on my hands lately

Did running bring peace to your incel existence? I thought I had a pretty good run and then on my way home I drove by these fancy restaurants and whine bar that were jam packed with millennial yuppies socializing with their friends and girlfriends and the hype from the run immediately vanished.

It's friday night and I'm going to take a shower, cook some shrimp, watch a few episodes of the office and go to sleep alone. Fucking hell.

>>76723426 (OP)
Garmin projects my HM time as 1:50. My A goal is 1:30, B goal is 1:40. I have 20 weeks, running 4 days a week. What are my odds of getting to an hour and a half?

>>76728790
mirin hard. My VO2 max is 53 and my watch tells me I'm in the top 10% for my age. I was thinking I was hot shit so thanks for keeping me in check

>>76728836

mine are all of these >>76728847
all of these except ankle socks because running socks are basically exclusively ankle and they're comfy >>76728859

>>76729469
agreed about the music. Disagree about the shirtless thing though. I live in a place where its 80 degrees and humid even when the sun is down. So yeah when Im on a 10 mile long run, Im not wearing a shirt. But I also run in a secluded area at 5 am and Ive never seen another soul, so I dont do it in a douchy way.

>>76732181
>YES im planning to make running my entire personality to smash cardio bunny pussy

BASED. God speed

How many of you folks own and use a treadmill? I fear my gains will suffer in the winter months. Is it worth getting one or should I just keep running in the poorer conditions?

>>76735889
depends how poor the conditions are. buying nice winter running clothing will be cheaper than buying a treadmill

Way too many, way too many people at the park today. Shit's getting ridiculous. There was this 25 people strong group that was running the opposite direction of me and one aimless hoe almost crashed into me twice had I not jump on top of a bench. And they were slowwwwww.
Can't wait for rain and cold to weed out these social media faggots.

>>76735787
Don't know but good luck.

>>76735889
Just use the treadmill at the gym.
Do you lift weights, right?

>>76723426 (OP)
Is working out your legs after you run a bad idea? I feel like it might be the best way to get my legs strongers while avoiding too much fatigue for the next run, but I really don't know any better as a beginner

>>76735987
Not a bad idea just depends on the rest of your training week, how hard you're running, how hard you're hitting the legs in the gym, are you able to recover.
Big difference between doing some light lunges after an easy run or dong heavy squats after a hard run obviously.
Mess around with it yourself and find what works for you.

>>76735889
Cardiovascularly, you'll still have all your gains. The only issue is getting used to proper ground and fixing your form since running on treadmills tend to mess up your form.

>>76735987
What's the problem with running after you done your leg day? I think it's a perfect time to not only log in more time, but can function as a recovery tool. It's why I lift first, then run. The only times I don't is if I have my hard run day or my long run day.

>>76735787
Probably not much of a chance unless your watch is over estimating a lot.
1:50 to 1:40 is about a 45 sec/mile reduction and 1:30 is 1:30/mile reduction. That’s a pretty big reduction over a 20 week block. Unless you are doing something more (eating better, start cross training, quit smoking, etc) it’s probably not enough time.
I’ve gotten a 30-40 second per mile reduction over a summer but that was at slower speeds.

>>76728836
2:30+ half marathon finish times or 5:00+ marathon times. You didn't take training seriously.

>>76735183
>roon is going mainstream
Time to buy stock

>>76734073
I started running recently too, and also started getting pains in different places after a while. You should do lots of research about form and typical muscle imbalances, especially if you've been sedentary for a while. It started with foot pain, turns out I was running pretty flat-footed, needed to manually think about contracting the arch and training silly exercises to "raise" my arch. That got better, then I got bad pain in both knees. A "sleepy" posterior chain was to blame, some tendons under the knee were doing the work my hammies were supposed to, once I focused on posterior chain driving every step, the knee pain went away completely. Now I've got asymmetrical tightness or weak spots in the front of my left hip, and my right ankle. It's just part of the game, resolving these is a joy.

>>76728847
I wear the $12 shorts from Big W. I have one pair which look like actual running shorts, but the rest are longer basketball shorts etc.
It's hard to find short shorts which I can squat in, because I have pretty big thighs.
If there's one thing I've learned about fashion, it's that if you're attractive enough then any clothes will look good on you.

Mission failed! We’ll get em next time.

>>76735080
i am a failure

>>76736532
Chasing PRs on short distances feels like such a waste. It's the only reason why I don't do stair climbing races, even though I would probably be really good at them.
Congrats though, that's still a good time.

>>76736614
I don't run short distance often. I was supposed to do an 8 mile + 100 repeats as part of marathon training, but I wanted to bust this out and see if I could crack 6:00. Aiming for 3:30 marathon next weekend.

I keep smelling ammonia after my long run today. How fucked am I?

>>76736910
It just means you pissed yourself a bit

>>76736910
It just means I pissed on you a bit

>>76736910
I think that smell develops in sports clothes. Some organic shit breaking down and releasing ammonia. Dunno probably something where soaking in vinegar works well to kill it.

>>76736458
basketball shorts do not look good on anyone
get a nice pair from gymshark. you can run and squat in them and the ladies will be impressed
use code anon20 for 20% off

>>76723426 (OP)
Any good free training apps?
Last two marathon training plans have been made mostly by myself. Used chatGPT but it was so useless that I basically did nothing but the formatting.
Would like something that can adjust based on my runs but don't want to pay $30 a month to run

>>76728624
>>76728634
My guess is that one is where youi are compared to the general population and the other is where you are compared to users of whatever app this is.