Thread 76738831

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: >>76723426

what are you running from

First Half Marathon tomorrow and the longest I've trained so far is 13km. Can I still make it, any tips?

I mogged my PR in my race today by 7 minutes. Might try for a 2:59 marathon a year from now
>>76738866
You can probably finish, yeah. Just don’t get ahead of yourself at the beginning and burn out. That’s all there is to it really

>>76738866
Good luck

>>76738855
Not sure. I do enjoy running so perhaps I’m running to good feelings, but I think if I had to pick, I’m running from being overweight. I have bad habits of eating and was fat for a good chunk of my life. I’m a little better with self control but still snack too much. Running a shitload keeps the weight down, and I’m much happier not being obese.

>>76738855
you're mom

>didn't run for two months but started doing weighted lunges
>go for a run today
>feel like a superpowered cyborg
kek I guess my legs were weak as shit before

>>76738831 (OP)
she's infertile

>>76739161
rekt.

>>76738831 (OP)
>When they say women have to
Literally nobody has ever said any of these things to her, and she knows it

>meet cute girl
>Talk about gym, I say I like running
>"I tried it once but it was too long to be out there just alone and in my head, I feel like I just started thinking some really messed up things"
>"Haha, interesting"
>Disengage and blank her in future

If you think runners are mentally ill, wait til you meet the ones too ill to do it.

>>76738866
Amsterdam, yo? Good luck, bruh

Slowly but building the miles back up. No hip pain so far.
Planning my races for next year, looking at a 50k in the summer, marathon in the fall. Hoping for Chicago, but not sure what the odds will be

>>76739293
>If you think runners are mentally ill, wait til you meet the ones too ill to do it.
Lmao.

Any low profile shoes like the adios 9 that offer a bit more durability?

>>76738866
take it easy and run at a pace you are comfortable with. it's a marathon, not a sprint.

>>76738855
being fat and ugly

>>76738890
Damn, that time looks super impressive from my stage.

>>76738891
>>76739336
>>76739453
Thanks bros, I'll try to start slowly and pick up the pace.

i'm probably going to gain 10-15 lbs during this hamstring injury

>>76739554
Use it as a bulk while liftan' to improve your upper body.

>>76739569
I don't know if I can bulk on CheezIts

>>76738831 (OP)
I have lost about 10lbs walkan, hikan, and roonan in the last three months. Roonan has been the biggest add.

Feels good man.

Ehh, too blonde.

I never liked those kind of sunglasses.

>overuse injury finally heals
>yay increase training volume slightly
>gradually accumulate different overuse injury on some other body part
Is this what rooning is or am I just getting fucking old?

>>76740466
This happened to me all the time for the first several years of rooning when I was like 23-26. I’m 31 now and literally never get overuse injuries anymore. I do 75-80 miles a week now. It just takes years for tendons and ligaments to toughen up. They are different from muscles

>>76740466
Is it getting cold where you are?
I just put it together that I get injured every fall... when it gets colder.

>>76738831 (OP)
the 2025 DES MOINES MARATHON is in TEN HOURS

let's get it boyos

>>76740536
A little bit I guess. South Oregon. Wore a long sleeve a few days this week but that's it. It has been taking like a mile longer than usual for my calves to loosen up so maybe that's it.

>>76740637
Yeah, I'm wondering if like every fall when it gets colder, that's what fucks me up.. I never do any kind of warmup, so its my own fault I guess. Last weekend was when it first started getting called, and then... snap city a few days later

Any other running kinos besides Chariots of Fire?

>>76740529
thanks for giving me hope anon. I've been stretching and trying to be careful but I too have been dealing with the cycle of heal one injury, get my miles back up, new injury, and repeat.

>>76740665
the music video for sandstorm

anyone have nipple piercings and still run? i want to get them because i think they would look cool, but i think fabric constantly rubbing against them when i run would disrupt the healing process enough as to make it untenable.

>>76740697
>I want to get them because I think they would look cool
you should honestly just kill yourself

>>76740697
Just run shirtless?

>>76740708
is your problem with the piercing at all, or my reasoning? if the latter, is there another reason to get a piercing besides enjoying how it would look on my body?

>>76740712
breasts, i fear

>>76740697
you could use the little moleskin bandages for warts/blisters around your nipples. picrel

>>76740718
and then obviously once they're healed you can just take them out when you run. also hell yeah very happy to see another foid on /roon/ lel

>>76740721
not a bad idea, will likely do this or use those waterproof piercing bandages if i do go for it. tyty

>>76740743
hell yeah no prob :D

>>76740529
Thanks for giving me false hope. I'll keep trooning.

>>76740697
They're only cool for women.

>>76740717
He probably thought you were a man. In any case, you can put nipple covers over them while healing I assume, though a bra might be tight enough that there is no issue. Men already wear nipple covers to protect their nipples even without piercings.

>>76738831 (OP)
When will the world admit that there's no reason for women's shorts to be any longer then this.

Sunday long roon. Wandered around for ages looking for and not finding a bubbler :(

>>76740665
That one Animatrix short.

>>76740529
maybe a strange question, but what does it feel like to have been running for almost a decade? do you feel strong, athletic, capable?

I've been trying to improve my running by jogging twice a week on top of my daily 12k step walks (started at 30-40min with 5min runs with 3min breaks , now at 4x15min jogs with 5min breaks). I feel like being able to increase the jogging time each week ,progression so far has been 5>7>10>12>15 with 18>20>22>25 etc. being planned. Is this too conservative or suitable progression?

parkrun from the weekend

>>76738831 (OP)
I am so childish I am going to make an internet video. Look at me. I'm empowered now.

All I want is sub 30 min 5k. I've always been bad at running for some reason. Can I achieve that by running only 2 times a week?

are you fat or disabled? what's going wrong when you run? how long have you been running? yes 2 times a week is fine

>>76741236
for
>>76741207
sorry

How do you stack up /roon/?
>can't see your toes when you stand up tier
30+ minute 5k
>dyer tier
Sub 50 minute 10k
>beginner tier
<6:30 mile
>babbies first good run tier
Sub-20 5k
>parkrun tryhard tier
Sub-40 10k
>intermediate tier
Sub-3 marathon
>singlet and 5 inch shorts tier
Sub-5 mile
>the punisher of parkrunners tier
Sub-17 5k
>actually good at running tier
Sub-16 5k
>SUB-ELITE CUTOFF
Sub-2:30 marathon
>The parkrun terminator
Sub-15 5k
>spooky scary skellinggton tier
Sub-30 10k
>NATIONAL LEVEL CUTOFF
Sub-2:15 marathon
>ELITE LEVEL CUTOFF
Sub-2:10 marathon
>Probably on EPO tier
Sub-2:05 marathon
>Your piss is more radioactive than Chernobyl tier
1:59 marathon

>>76741049
almost the same as mine

>>76741207
yes, easily if you are doing some other non running training the other days

>>76741463
There aren’t enough tiers at the start. I am 23 minute parkrun over 50 minute 10k

>>76741474
So you are a dyer

>>76741463
I dunno man, you tell me

>>76741503
This is like a dyel bragging about hitting a 1pl8 bench 1RM

>>76741463
Eh, butt not compressed enough.

>could only sustain goal pace for 3/4 reps
C'est fini.

Best program to go from 5k to 10k?

And no I will not use ChatGPT to generate one or the weeb one in the sticky

>>76741652
>I will not use ChatGPT
Try deepseek, gemini or Claude then

>>76741652
Just do what you have been doing except making the runs longer every week

>>76741652
>run x amount of minutes, walk y amount of seconds
>repeat until desired amount of time
Increase the x while downing y until you reach your desired time to run completely straight through without any seconds of rest. It even works if your x is something like 10minutes (see week 6, day 2 in c25k.) This always works well, even if you are working up towards a marathon. Don't believe me? Some old fucks use something called the Galloway Method.

>>76741463
Haven't been a fan of Nike since the whole Mary Cain thing.

it's over

>>76741917
>Flat foot
Yikes.

will running stop me from being horny 24/7? im a man so i will not be rubbing my clit with my thighs as i run.

>>76741917
TENS unit and ice bath. If you know a PT that will go straight to dry needling, it will help a lot.

>>76741976
It's the opposite for me. Running is what makes me horny.

>>76742037
fug guess i shouldn't start

>>76738831 (OP)
Why did they put the finish line back up for her

>>76742042
Try it and find out if it does or not for you. I enjoy the clear mind it gives me, but holy fuck am I horny afterwards.

>>76741652
Do 5k, then do 5.5k, then do 6k, then do 6.5k.

>>76742043
Same reason they gave he the number 1 and wrote "The Archer", I suppose.

Are the Garmin coaches actually good or helpful?

>>76741652
I didn’t follow a program. One day I ran 7.5 (honestly didn’t mean to, I was spacing out). The following week I ran a 10k. It wasn’t easy, and I didn’t run for a week after. I stopped running 10ks though because they’re boring.

>HALF MARATHON ACHIEVED
HALF MARATHON ACHIEVED
>HALF MARATHON ACHIEVED
LETS GOOOOOOOOOOOO

started rooning 3 months ago,

I broke 28:40min 5k some time but my times seem to get worse and worse.
192cm and 82kg, at a calorie deficit since I want to lose some more weight (to 10% BF). am I overtraining, is it too much fatigue? I don't get it.

my speed increased to 4:30 paces but I have to take too many breaks. any advice?

>>76742524
run slower

>>76742370
I doesn't do much but it's nice to have a weekly training schedule that you can easily follow along.

Advise?
Was running fairly consistently (5.5 miles every other day, long of 10, 10K's 4-5 times a year at 45-60 min) until about I was 65. ESRD got the best of me, fluid build up, dialysis, transplant. Now 71 walking 2-4 miles every other day. Miss running. Family says "why push yourself?" Is it worth trying again?

>>76742370
better than nothing judging by some of the garbage training anons be posting here
really you should spend a few hours researching training plans and make your own. or at least copy a basic ass one you find on google and adjust it to your needs as you go. you'll be an expert on training after a few months

really tough conditions out there today.

last year 20% of the field finished in under 3:30. this year it was 13%.

>>76742462
grats anon ^_^

>>76741470
nice run m8

>>76741463
>tfw tryhard tier
:(

>>76741652
The hard part is over, you can already run 5k so no more walking. Start running 5k 2-3 times a week. Each week increase one of the runs by 1-1.5km until you hit 10km.

>>76742711
absolute based wd

>>76742865
Can you run a sub 5 mile?

>>76742907
probably could but don't do short stuff often. this pb is years old

>>76742711
Phwoar great work

>>76742462
So now that the half marathon is achieved I wanna rooooooon a full marathon but I have noticed I experience Nausea and hit "the wall" after 2 hours of running. Will this go away if I keep on training or is there another way to fix it?

>>76742711
enjoy the feast and then get training for 3:30

I think I'm gonna do it
I'm going to start lifting weights while my hamstring heals
I'm going to do high-rep/low-weight routines though for fake cardio though

>>76743059
NOOOOOOOO ANON DONT BECOME A HYBRID ATHLETE NOOOOOOOOOOOO

>>76743059
wouldn't have hurt your hamstring if you were a seasoned lifter

>>76743074
No I hurt my hamstring because the temperature dropped 20 degrees suddenly and I didn't warm up properly

>>76743023
Have you ever fueled during a run? Runs longer than 60-90 minutes typically is when you need gels/gummies/candy/food part way through.

>>76743097
No, I just rawdog my runs with a ~1000kcal meal 2 hours before the run

>>76738831 (OP)
reminder to never let your heels strike the ground unless you want your knees to turn to dust the day you turn 40

>Went out a run today, 100C, but ok in the sun
>Sweating into my base layer, which cools me further
>Running somehow always promotes bowel movement for me, so an hour in I detour past public restroom
>10 minute visit, feel much better
>I'm now covered in sweat though
>Go outside, wind hits, fucking freezing
>Get running to stay warm
>Another hour, but really uncomfortable and chilled to the bone

Got pneumonia early this year by running a half marathon in sub zero conditions. Scared of it happening again tbqh

I think my lungs are busted from a decade of chain smoking. They're still always the limiting factor in my rooning. Is it possible for me to hit 20 minute 5k? My pb was something like 23:40 (idk lost the data).

>>76743128
It's hard when running downhill though

>>76742524
We've been running the same amount of time. I'm a little faster than your best on the 5k, but you're faster than me on the 10k. We're pretty close on number of miles total. Just think it's neat. I wouldn't mind having an accountability buddy that's around the same level / experience as me, no homo

>>76743110
Yeah that meal will be burnt up after two hours. If you want to extend runs start experimenting fueling. Lots of people are different and have their preference.
Rule of thumb: start eating things 45-60 minutes in and then every 30-45 minutes after.
I personally don’t like the gels, weird texture. I did the running gummies for a long time. Recently switched to nerds gummy clusters. Some runners are moving back towards “real foods” after finding the specific “running fuel” no better than off the shelf stuff and way more expensive

>>76743140
who the fuck knows. smash some training and find out. I've heard stories or former smokers and alcoholics and fat bastards becoming good runners.

>>76743186
Are these legal in 5Ks?

>>76739285
eternal victimhood complex. they eat this shit up for some reason.

>>76743147
Not at all. Let gravity do the work and extend your foot out and land on the balls of your feet (nephew taught me this while he was running on a state championship cross country team.)

>>76743259
If you do that, you end up gaining too much speed, then you're suddenly moving faster than your legs can keep up, and then you stumble, fall forward flat on your face, and tumble down the hill

>Race yesterday, did incredibly well
>Feel depressed and sad today, almost on the verge of tears from the emptiness
Is this normal?

I fell and broke my collar bone 6 weeks ago. I wasn't allowed to /roon/ or do any exercise until now. Problem is I have less than a week to prepare for a 5k race i'm supposed to compete and I have no idea what to do

>>76743365
>train for 14km race for months to get <56 mins
>get goal time
>get handed my medal and hugged by my mum
>immediately fall into deep depression
yes, it passes

>>76743365
Very normal. It's what leads to runners impulsively signing up for more and many times go further. Enjoy.

>>76743384
Just have a few 1 to 3km runs this week, to remind yourself that you can do it.
Then on the day go and have fun without trying to be fast as fuck.

Just enjoy mobility. Things could have been far worse.

>>76742462
Way to go, anon!

>>76742662
Talk to your doctor. If they approve, why not? Your family are jealous sacks of shit.

>>76742711
Damn, nice job, anon!

>>76743023
Bonki g is common aftee 2 hours. It's because you depleted your glygogen. Your body can only hold onto around two hours of it. You can extend it if you carb load, but not much. You can extent it further by doing it aerobically (zone 1 and 2) which utlizes more fat. Also, you can extend it even more by doing lactate threshold workouts to elevate how much lactic acid your body can handle before it hits the breaks on you (this will also improve your body using it as an energy source.)

You'll need to teach your body to intake carbs along with water during your longer runs. For me, I can go 2 and a half hours before I truly "bonk" if I'm doing it in zone 1 and 2. I can go upto 3 and still maintain pace if I'm regularly sipping on gatorade every 20 minutes. After that, I haven't been able to. However, when I'm training fir a race, I will use gels if I plan on a two hour+ run just to get my stomach used to taking in gels. Yeah, gels suck, but unless I carry bananas and pretzels around during the race, it's the next best thing that works for me, and most marathons only have gels. If they do have bananas and pretzels, it's rare and few.

Also, your nausea may also be many thinfs, but I would most likely say you are dehydrated.

>>76743059
Well that went fucking poorly...
I was doing a low weight high rep circuit: a circuit of different lifts, 20-25 reps each. Well I got through the first circuit and started on the second... then felt very light headed. So I started walking back (the gym is in my apartment building) and fucking feinted in the hallway. Then I got up, and feinted again in the fucking elevator. Actually banged my head and cut open my forehead. Luckily I made it back with no one seeing me... but WHAT THE FUCK

I think I'll stick to running

>>76743365
Depending on the race distance, it’s something you have been training for and thinking about for a few months. Then all of a sudden nothing. Can definitely give you a down feeling.
Some people like to have another race lined up so there is another thing waiting when one race is done. Others like the feeling of being able to just run for the sake of running. No plans, no goals.
Try to find a reason for why you run, and maybe it’s no reason other than just to run.

Ran my first half marathon in May. 2:18:XX
Ran my second half marathon yesterday. 1:59:XX
I'm pumped as fuck.

>>76743611
Looks like someone is getting ready to hop on the PR train. Watch anon, it can be addicting chasing it.

>>76743186
I had these in highschool. They were fun but I'm pretty sure they were also part of the reason why I only lost my virginity at 20yo.

https://www.youtube.com/watch?v=h8ZE9_dO48g

This is the average /run/ poster btw

>>76743611
based

I kissed a woman for the first time in 2 years bros. Just ran 4 miles.

>>76743131
corr good kittington diss wun

>>76741463
phwoar sex

would sniff her arse propa deep

like imagine taking bloke from 1930s and teleporting him to future to see diss shidd

he would have a bloody heart attack

like
he had no conceivable envisioning one day they would make clothes like diss and women would be just flaunting there sex evwrywbere

>Want to work towards <20 5K
>Realise maintaining that for 10K would be 40 mins
>But the next 10K race is full of uphills

>>76743939
nice. the running bit. kissing women is gay

One of the best parts about getting quicker is the fact that you're in the pain cave for less time on each PB attempt.

I recently ran a 5k PB in 16:44, compared with a guy trying to break 20 I spent a whole 3 minutes less in agony and almost 10 minutes less than the average Joe.

>>76744458
Sick time anon. Got any hot training tips? I'm currently trying to break 17. Current PB 17:2x

Continuous fartlek 4/3/2/1 minute efforts + 30s sprint. 2 sets, 5 min water break in between.

AHAHAHAH OH NO NO NO NO NO NO NO NO AHAHAHAHAHAHHA

>>76744572
>stravacucks in meltdown mode

What do you guys eat before going out for a run? As a beginner coming from a fairly significant weight loss (20kg+), i’m still wary about eating carbs and really anything in volume, but i also noticed that i run way better when i eat something prior. I’ve been eating eggs before runs, but someone told me that eggs are bad for digestion, apparently (?), so i became curious about what you proper /roon/ers do

>>76743593
wtf indeed
but don't stop going to the gym

>>76744650
Definitely get some carbs in. Two slices of toast and a banana for me today. Some days I'll have a bowl of porridge. Cup of coffee and at least a pint of water.

Noob here, ran a 5k on Saturday, not sure if my watch glitched ory heart is fucked up. I really pushed hard to try sub 28 (got 27:40). I have a Garmin forerunner 255, anyone had similar issues?

For context: 41M 183cm 81kg

>>76744813
Mirin that steady redline.

>>76744813
Something similar happened to me last week with the same watch. I guess Ranjesh must have pushed a defective firmware update

>>76741652
Here is a direct 8-week plan:

Run 3 times per week.

1. Short Run: Easy, conversational pace (2-3 miles).
2. Varied Run: Tempo or intervals to build speed (2-3 miles).
3. Long Run: Slow, focus on distance. Start at 3 miles, add 0.5-1 mile each week until you hit 6.5 miles in Week 6.

Week 7: Taper. Reduce mileage.
Week 8:Run your 10k.

Rest 2-3 days between runs. Listen to your body.

>>76742370
Coach Greg was great for me to improve my 5k

>>76738831 (OP)
have rooners been able to debunk this?

>>76738831 (OP)
Today I will start c25k

I used to be pretty /fit/ as a strongfat powerlifter after doing rowing in high school. But I haven't seen the inside of a gym in a number of years. Today I will do the needful after work and suck it up to sign up at planet fitness. I work long hours and I need a 24/7 gym to keep it consistent, so here we are.

Wish me luck, brehs

fucking washed out of it. at least I had a waterproof jacket on

>>76744813
Maybe cadence lock

>>76745119
>no reason at all
Cardiovascular fitness is a legitimate reason

>>76745119
the mere fact of this guy is so funny. imagine being european AND retarded

i don't like running
thoughts on getting a large rebounder? it's the hamster wheel of human exercise and I'm a simple creature

Does anyone have a good mobility/strength routine? I'm looking around but can't find anything consistent, and everything I am finding is stuck behind a subscription.

>>76744650
I don't. I have been doing OMAD (sometimes I'll spread it out over a few hours if it's too hard to eat all of my calories at once) for years. I basically always run before I eat on a completely empty stomach. Fat adaptation is great for running. You don't bonk out towards the end of a long run. Instead, I always finish way faster than I started

>>76745137
You got this, anon. One day at a time.

>>76743593
Anon, you fainted in the hallway. Unless you feinted in a swordfight or something. Anyway, maybe try calisthenics in your apartment to build a strength base.

>>76745137
Fake vid, dogs can't swim

>>76745137
Running after work is brutal, when I go for my runs at the end of the day I'm already 10k steps deep and you feel immediately that it's affecting the quality pf your run but the alternative is not running at all which is not an option.
I wish I was a neet.

Good luck senpai.

>>76745428
Thanks fren

Goal is to run a new years resolution 5k event that's going on in town

>>76745570
Anon that is just a Water Dog. They're highly adapted to small ponds, forming a symbiotic bond with large, red, floating fungi pods. You need to update your animal knowledge.

>>76745819
Yeah I have a reasonably active job that puts me at 10k easily. Plus I work doubles 3 nights a week, 15 hour work days are brutal. But I need to stay focused on the gains. If I want to have a good quality of life in the future I need to take care of myself in the now

Nobody says any of that

>>76742462
Amazing job anon!

>>76738831 (OP)
I just say women should put their clothes back on. Look at all those fully clothed men around her not preoccupied with shoving their bodies into everyone's eyeballs just to "feel cute", and she better not pretend to have any motivation like "it makes me faster/ it's more comfortable for running", that nonsense is why I pointed out all the fully clothed dudes. They're all faster than her.

>>76743209
Feels better to fight back against an imaginary enemy than accept that enemy is the intrinsic bitch.
>I'm perfect, my daddy told me that since birth
Many such cases. Be grateful for masculine suffering, reality megadosed at the first white hair is a lot more painful than daily void-gazing.

>>76742043
Probably won the female class, not overall though huehuehuehue

>>76743271
I've fully loose-legged it down many a hill like a spastic to make my brothers laugh. You hit a terminal velocity, limited by how fast your hip can hinge. You don't actually keep on speeding up down the hill.

>>76744696
I think I'll try again tonight, but probably less weight on the squats... I'm pretty sure that was the culprit.
>>76745468
Sorry, I was still a bit out of it when I made that post. Yes, I meant I fainted, passed out,

What the fuck was England's Brave Keely Hodgkinson thinking wearing this?

>>76746432
She's such a whore, bitch was almost naked standing next to her dad. Britoids are repulsive.

>>76746410
don't forget to do your lunges. even better than squats for runners

cutting down on cigarettes from 1-2/day to ~1-2/wk. can't run today because it has me laid up with chills and flu symptoms, which i guess can happen. hopefully the cardio gains from not assaulting my lungs every day will make up for the missed day(s). wish me luck

>>76746524
good man. stick to it know. bet you will regret not doing this a long time ago

>>76746482
Hmm, that's a good idea, but idk right now with my hamstring. I want to let it heal, which is why I'm lifting for now instead of running.
My hamstring actually hurts a bit more today... though Idk if that's from doing squats or from fucking falling down when I fainted...

>>76741917
>solved normalfag issue
No, its not.
It just takes fucking forever.
I'd say the High Arch injuries are a lot worse, because they are far far harder to google.

>>76739161
my cock doesnt know that

>>76746570
What's the solution

>>76745570
it's a lion retard

>>76742462
great run anon :3

>>76741976
>>76742037
Nothing makes me hornier than running. I really want a rooner gf that I can go on long runs with and then have sweaty sex with after. Like I need that in my life

>>76746611
you need God nigga

>>76746432
>yfw fingerbang keely while singing god save the king on an ibiza dancefloor
why even live bros

>>76746611
don't give up. it's a great lifestyle

breathing tips for a beginner? i can’t my breath slow and steady after a bit, and then i start feeling like i’m dying or something

>>76746704
1) pace yourself to your steps, 3-4 steps per breath in / 3-4 steps per breath out is a usual pace
2) slow down

>>76746704
>beginner
Slow down. Learn to take your walk breaks. Put the ego aside. Almost all of us were at your point at one time.

>>76746724
>>76746721

Alright, cool. I think i’m taking my breaks correctly, at least. I get to run for a good few minutes, then i’ll walk for a bit and get to run some again.
Should i breathe in and breathe out quickly every fifth step? I mean, i’m guessing that part of it is learning how to pace my inhaling and exhaling to match these fours steps, but it seems kind of daunting. Is it okay for me to breathe in through my mouth? I try to breathe in with my nose and exhale with my mouth (since breathing out through my nose feels off).
Anyway, thanks a lot, guys. I’m going to try those tips soon in a few minutes

>>76746617
>>yfw
ywn, retard.

>>76746611
Is there a reason for that? That would happen to me but it’s stopped in the last few years. I also had that lifestyle for a short time and it’s fun if you don’t want to get anything else done

It's finally decent weather for running
I can't go out too early during the summer since people like to sleep on the trail and a guy got stabbed a few weeks ago after messing with an encampment

realize i gravitate toward baroque when i listen to classical music

wonder what says about my personality

its also better roon music than other classical music coz tends to have very kind of fixed musical tempos whereas later classical music tends to wax and wane and is loose, slowing down, speeding up. its nice to roon to a consistent rhythm imo

>>76745393
>Mobility
No idea sorry, but there are a few stretches which are pretty good for runners like "the world's greatest stretch".

>Strength
Pick your favourite out of Starting Strength, Greyskull LP, and Stronglifts 5x5. The first two have books, the third has a website. They're all very similar, and are based around low volume with big compound exercises (squat, deadlift). You might want to supplement it with calf raises, especially seated.

It's important to and to add weight every single session. So even if you start with just the barbell, it will get very hard very quickly. So in order to recover, you might want to wind your running back a bit while you focus on strength for a few months. Once you've built it up, maintenance is much easier. Picrel is a variant of Greyskull which is more upper-body focused, so it probably doesn't make that much sense for a runner. I'd say Stronglifts 5x5 might be your best bet. It even has a pretty decent app which tells you exactly what to do.

Also remember to eat enough protein, get enough sleep, and try to be in a caloric surplus. As you add weight, remember to regularly review technique guides online. They won't help much in your first session, but they will make more sense the more you develop in your own abilities.

>>76740790
Nice pace.

>>76738831 (OP)
>train for months for marathon
>be in best shape of your life
>race day comes
>it’s unseasonably hot and humid.
>try to run at your planned pace
>dripping sweat and heart rate is through the roof instantly
>all goals abandoned
What a waste of an entry fee

ran my first marathon yesterday and my legs kept cramping and screaming in pain at around ~20 miles (32km)
now im still limping and have a lot of trouble going up/down stairs

is this normal and how long will it take for it to be gone

>>76746989
Yes it’s normal. By Wednesday you should be able to walk pain free and you will be able to do a couple slow miles.
The important thing is that you keep moving. That speeds recovery.

>>76746989
Sounds like you didn't have enough electrolytes. But if you ran a marathon then your normal long runs should have already been at least 32km, so you might have just not been ready for the race. I don't know why normies are so obsessed with (badly) running a marathon rather than doing any of the other, better races.

>>76746956
Was this your first marathon?
That’s just how it is sometimes. The weather doesn’t cooperate or any number of other stupid things can derail months of work.

>>76747001
> Sounds like you didn't have enough electrolytes.
That’s a cause of cramps, though not necessarily the only one.

If it was his first marathon he likely over exerted himself over the first two hours and put more stress on his system than he was used to. Similarly, if the conditions were too warm, he might not have been aware of his hydration needs. That comes with experience.

As for why people want to run a marathon: it’s fun for some people. Different people like different things.

>>76746989
took me about 2 weeks to recover from my first (and only) marathon. could barely put on a pair of socks

>>76747015
No, it was my fifth. I’d done a 3:05 before and I’d been training for a sub-3. I’d marked this particular race because it was dead flat. It’s an incredibly fast course.

>>76746738
If you're running fast, you breathe in through your mouth also. You don't need to time your breaths, just breathe naturally. You're probably running too fast anyway.

>>76746996
>>76747030
thanks bros, looks like im going to be limping through the park tomorrow
>>76747001
have ran multiple 30-32 km long runs (mostly) at marathon pace before during my training and never once had any cramps during any roon session :(

corr i literally run fine next day after a 22 miler

been running for about 3-4 weeks, starting from couch
>3km
>23:48
was sweating my life by the end there, but I got to the 3km.

>>76739161
Even better

>>76746704
I take a partial inhale each step until I have a full breath, then a partial exhale each step and repeat. Usually about 3 or 4 partial inhales/exhales each. It works.

>>76746956
Damn, why are you down? I'd l love to have your speed.

>>76746956
Only a faggot would hope it would be easy.

>>76747316
Where did he imply he thought it would be easy–oh, you’re just trying to troll. Never mind, my mistake.

>>76747338
He's literally sooking about it being difficult

Rolled my ankle last Wednesday. Anon told me not to ice it. Ran 9 miles today, felt fine, but just noticed this gnarly bruise

9 more tomorrow

phew... I made it through a lifting workout without fainting today. I did all four circuits even. Got my heartrate up to like 125 at one point too. Felt light headed a bit, but I feel like that all the time anyway.
My hamstring still hurts, so no running for a little while I guess...

When mr garmin coach says "easy run / easy pace", does that mean zone 2-3? I run at 8:00/km it wants me to do an easy run at 5:07-5:45 min/km. Is Greg overconfident in me ??

>>76747820
I run at 8:00/km in zone 2-3 i meant

>>76747559
My man why tf are you fainting
I've done RPE 10 amraps for squats every other week or so for 8 years and i haven't fainted once

>>76747827
Idk man... this is my story from last night: >>76743593
I did the second set of squats, felt really dizzy, so I sat down for a min. Completely lost hearing. I've fainted before, so I knew what was happening. I thought I was good though, so I got up and started walking back. Next thing I know I'm on the floor in the hallway. Luckily it's carpeted. So I sit for a few more minutes, then walk to the elevator, get in, push the button for my floor, and then again suddenly I'm waking up on the floor. That time I hit my head. I also bit my lip pretty bad too. The worst part is I didn't have my keys... so I had to retrace my steps, turns out I dropped them in the hall the first time I went down... but I made it back without fainting again.

>>76747847
See a doc my dude

>>76747888
checked but nah
I had an EKG years ago to look for arrhythmia but the didn't find anything
It had been so long since I last lifted, I think I forgot what to do. I probably wasn't breathing correctly. Today went a lot better. Also I'm going to stop doing squats anyway since I think its making my leg worse, and I want to get back to running

How do I mitigate achilles tendonitis?

Don't say reduce distance.

steve magness is /our guy/ right

>>76748173
Nah he was chatting shit about the norwegian singles method.
Bakken is /ourguy/

>>76747820
What objective did you put in the plan? My objective was sub 30 5k and Greg planned my easy runs around 7:15/km

>>76747456
I used to get away with a rolled ankle when I was young. Could go back training the next day. Now I'm fucked for at least a week depending on how bad it is. Luckily it hasn't happened in few years.

>>76747559
Do you have cardio machines? Get on them. Cross training is king. You will come back running fitter than you were before.

one day I'll be not shit at running, I'll keep believing in the zone 2 meme.

>>76744572
Plain jane GPS chads we win again...

>>76746989
I cramped my first marathon so it was >only a sub 4 hour, but found it fun as a result and only ~3 days of soreness.
I WANT to feel the pain of actually running the whole thing >:(

>>76748598
>I WANT to feel the pain of actually running the whole thing >:(
When everything comes together according to plan, you’re feeling no pain at all. (Except for your back, hips, knees, and ankles)

>>76748422
Hmm I set it too low but adjusted it after creating it. Did i fuck up or does it adjust next week ?

>>76748422
>>76748739
I set it to 10k at 50 min in 16 weeks, is this realistic or should I lower it even more ?
t. 8:00/km zone 2 rooner, 93kg 180cm. Planning on losing 0.57 kg per week

>>76738831 (OP)
why are women such narcissists?

>>76748823
Everyone who has had access to the internet from a young age is a narcissist.

>>76748078
Increase distance

>>76748745
From your zone 2 pace you certainly put too much mate, you can just edit the program, put 10k in 60 minutes or a bit more, if you feel that it's becoming too easy or too hard you can always adjust, but remember that easy runs are supposed to be easy, if they are hard you need to adjust, leave the hard efforts for the pace repeats or tempo runs

>>76746598
>>76741917
Just do all the exercises, and then the stretching.
Then you wait until whatever torn muscle heals properly, and then you need to figure out how to ramp.

The caveats being:
1. Instructions for gauging muscle/bone is unclear
2. You are googling a common issue, but it might get cockblocked by a even more common issue overshading it. Such as you don't have early onset of plantar fasciitis, but you do have tight tendons due high arch, and the plantar fasciitis exercises along isn't enough
3. Have you gotten generic othopedic insoles for high arch/flat foot? No? Get them, and if you are lucky the generic fit is good enough
4. If you don't figure out HOW you injured yourself, you might repeat that. Or by the time you get near it again, the tendons and bones are reinforced enough that you dodge the bullet entirely

Just did 3:40/km strides. There's no way natty WR marathon pace is 2:51. Why are they allowed to cheat?

>>76749530
Are you shorter than them?

>>76749530
You can cheat too if you can get away with it.

>>76746878
are the homeless slower when it's colder out or what

>>76746878
just dont mess with the encampment

I don't run, I walk 10 miles whilst constantly mumbling with a prayer rope. Is this just as good for you?

>>76749271
hmm sure, I did. But the pace is not updating. But does it really matter? The only difference is the pace it sets for me right? I could just go by feel instead (i.e an easy jog is a zone 2-3 jog etc)

>>76749530
it's mental innit. I can do 1k in 2:52 but I'm basically sprinting. they make it look so smooth
like when that Kenyan woman was trying to run a 4 minute mile. the male pacers looked like they were jogging doing 2:30 pace

Should I get brand clothes, or is chink shit for 1/3 the price the same, as long as it's the same material?

>>76750268
Check the thrift store $1 per shirt

>>76750268
cheap tshirts
mid price shorts
expensive shoes (on sale)

that's what I go for

>>76750268
Focus on materials, quality, and function.
Spending double on good shit is fine if it outlast three of the same items cheap shit. And if you prefer cotton clothes then don’t try and buy polyester and expect it to be the same. For function, lots of running brands are making things specifically for runners. Extra pockets, different cuts, built in liners, etc. if you have a favorite pair of shorts because the spandex liner has a pocket for your phone and doesn’t bounce around then buying another pair without that doesn’t make as much sense.
For shirts, check out goodwill for race shirts people donated. Most races give finishers an ok running shirt. (Also keep your own if you sign up for races)
Shoes typically “upgrade” every year and you can get the old model on clearance. Usually less desirable color ways and big/small sizes. Also take a look at women’s shoes of the same model. Depending on you foot size it might be a better fit, but more shoe companies are moving toward unisex shoes.
Socks are a good place spend more. Shit socks can fuck up your feet.

quick joog with the gf

Slop 20 second strides. I don't know the proper pace and the watch doesn't update fast enough. By the time I might be at the right pace, it's already over.

>>76747456
1:08:20 9-miler, 7:35/mi average
Still nearly 5 weeks until the marathon, and I’m shooting for 7:26/mi.

Gonna see if I can go around sub8:00/mi average on my 20-22mi long run this weekend, then ~7:50/mi average on my next 2 weekend longs. Then deload intensity but maintain volume one week, then taper one week.

3:14:xx goal (PR from 2016’s 3:15:07)

>>76747163

Nice job, seeing the slow steady progress from new growing determination is the best feeling

>Finished Half marathon in exactly 1h32s chip time
>Finished 26th out of 1100
>First place was 1h12s
>only two other people finished in under 1:20
>The rest in front of me were closer to 1:30
Is there always just a few elite runners finishing first way ahead of the next people?

3x8 minutes at threshold, warm up included.

>>76747456
Ice that shit wtf

>>76750799
There is a 10k event every year in a city nearby which has top 2-3 people usually being good 5 min faster than the next best. Last years top 3 had a range from 34 to 38min. Just how it is for small-mid runs, I guess.

im tired of running in this town full if retards, seems like nobody has ever seen somebody run on the sidewalk. i run on a trail, but i have to cross an entire neighborhood beforehand.

fatty wanting to lose weight and increase my cardio health
ive been doing Stronglifts but i want to add some form of cardio, would walking >2.5mph be good? or should i try to take up something like c25k?

>>76738831 (OP)
What's some good running shoes? My current pair are some 5 years Hoka's and was used daily.
I try to use the forest track as the ground is softer to save my knees.
I've only recently picked up running and I'm pretty bad at it as I'm currently at week 5 of c25k.
My budget is around 150-200 bucks where I could be convinced to drop 300 probably.

>>76745119
>whats with this timing?
>time isn't even real

>>76751170
Any major brand “daily trainers” will be $150-160. Cheaper if you can find the previous years model in your size.
Max cushion “do it all” shows are the new thing in the running g community. $150-225. Nike vomero plus, adidas evo sl, ASICS superblast/megablast/sonicblast, puma mag max nitro.
Besides that it will be personal preference

>>76751170
I wear Hoka Bondis and swear by them.

>>76750516
May I know the smartwatch?
I am looking to buy one before restarting running.

I jog about three miles a day. Can anyone give me a reason why I'd wanna roon a 10k? Not judging just curious. I started for my health and my heartrate has gotten better. Not sure if I would want to go beyond that. If I set it as a goal though it would be easier than being aimless and getting my time/distance in.

>>76751570
>Can anyone give me a reason why I'd wanna roon a 10k?
Nah, not unless you want to do it for the social aspect of running with other people or something.

>>76751233
>Use 3rd world shithole sweatshops to manufacture their running shoes
>still charge white men premium prices as if they were built in 1st world nations

>>76751597
Technology and R&D, or something like that

>>76750508
> more shoe companies are moving toward unisex shoes
I wonder if this is bad or good. I guess if they don't have wide sizes it's definitely going to suck for me as a wide foot man. realistically size 11 is still a men's size though so maybe it doesn't matter much. If unisex sizing leads to space for manufacturers to actually do a wide size it might help.

>socks
How can they fuck my feet up and also what type should I get. I just use uniqlo sport socks because they seem breathable enough.

>>76750799
Depends on the race. Usually there would be more fast guys than that. I live in a big city so you get people coming from all over to do the races here. A few weeks ago over 400 broke 1:30 in a half marathon.

>>76751687
You say that as if it doesn't matter. Try running in shitty cheat brands and you'll notice they are shitty and cheap right away.

>>76751888
Maybe 10 years ago, nowadays you can get chinese running shoes that are better quality than their western counterparts on taobao for a third of the price.

>>76748823
they're rewarded for it
but of course it doesn't last forever

Can't quite believe I managed. Not very fast ig but still.

This was 58 four months ago
The fire rises...

I noticed y'all keep posting meaningless vo2max numbers but rarely post race times.

>>76751687
And millions in sponsorships to overpaid athletes to promote their third world sweatshop brand that pays their 5 year olds the equivalent of pennies per day.

>>76752031
I don't because it's flat out wrong. Mine woukd be closer to 42. My marathon pr is 3:52 and HM pr is 1:42 in a hm that's 80% downhill and 1:48 otherwise. I don't run lesser races.

>>76752031
>>76752212
And I forgot to post it.

>running actually does not cause knee arthritis
"RuInS mUh KnEeS"fags btfo yet again:
https://www.youtube.com/watch?v=Z3UpfbuX_d0

I ran a marathon Sunday.
I rested on Monday, and went for a walk yesterday.
Would it be a good idea to go for a few miles at an easy pace today or should I keep resting? I’m still quite sore but none of my joints are painful.

>>76751570
i find it fun to do different types of runs, both for variety's sake and so i feel like i'm more well-rounded in terms of running ability (e.g., being able to pace myself long distance and go for speed short distance). but if you're enjoying your runs and feel like you're getting out of it what you want to get out of it, jogging 3 miles a day is more than probably 98% of people are doing for their cardiovascular health.

>>76752376
Most people are still doing shorter light runs the week of a race. “Shakeout runs” are done by a lot of people the day before. 2-4 miles at easy pace. You could also do some exercise bike to get blood flowing but easier on the body. There’s no right/wrong answer, mostly personal preference.
Have you been tapering?

>>76751781
>How can they fuck my feet up
Blisters mostly. Just make sure the socks you use are moisture wicking and don’t rub excessively.

>>76738855
My past

>>76752423
I already ran the race. I’m asking about post-race recovery.
I know I’m supposed to keep moving and stay loose, but how long before I should start running again?

>>76752011
Hovering 49-50. What helped boost? Thinking doing interval training soon, and dropping 15-20lbs (sitting ~185 currently, decent amount of muscle from lifting but room to drop some fat)

4x6min 80s rec
good enough run. not too fast not too slow. usually I fuck it up going way too hard on the first rep

back on the grass. calves were fucked for like 5 days after running on the track last week

>>76752205
They get paid a living wage and would beg for these companies to stay if they were going to leave.

>>76752490
If you’re not in any kind of pain (pain, not just soreness) then you’re good to try gradually getting back in. Start with 20 minutes or so at the easiest pace. You should be back to 10+ mile runs within a week or so.

>4 day rest
>hurting again after 2 runs
FML

>downed 2 beers and a pulled pork sandwich at work party 30 minutes before going for my run
Sometimes I wonder how I made it to 30 being an absolute brainlet retard.

>>76753140
We all do stupid shit. It happens.
>new years day 10k with a wicked hangover. vomited all over the course right in front of the water station. kept running.

>>76753172
Sure but I had no reason to drink, I literally stood the with beer cup on had like that standing in the corner me.

>Tfw they don't even have adizero shoes
>This music isn't even 160bpm
>My feet hurt
>I wish I was running

>>76753220
lol
>they don’t realize my midsoles are made of supercritical foam

How do you know when your shoes are dead?

>>76753462
There’s the obvious signs like the upper has a hole, or the outsole is worn completely through to the midsole.

Determining when a midsole is dead is a little tricky because it dies so gradually. Usually it’s a combination of the shoes feeling wooden and being unable to maintain the same pace for same effort as you could when you bought them. That suggests that you’re not getting any rebound.

>vo2 goes slightly up after run
>Confidence I'll hit the goal drops
Coach Greg is doing me dirty.

>>76753462
I always have a few in rotation so can tell by comparing to the fresher pairs. Flat feeling on every stride.

POST LEGS
>6’2” 225lbs
>1,136 miles this year

>>76738831 (OP)
my knee is hurting. 52yo, jog six miles a week.
but don't want to stop, i love jogging.

Anyone here running DC on Sunday?

tempted to try norwegian singles over the winter but I only run 5 days per week now
does that defeat the whole purpose of the method?

>>76751170
I honestly recommend going to a running store, speaking to the person there about your needs, and trying on a lot of stuff. Educate yourself about any blatant upselling/random in-trends before you do though. I had an excellent salesperson for my shoe choice that respected my running style and my budget, but that's not the norm.

I did another weight workout while my leg heals. I didn't faint again, so that's good... But I tried several leg lifts that ChatGPT said shouldn't aggravate my hamstring, and all of them... made my hamstring hurt.
Guess I'll be skipping leg day going forward

>>76754134
not really just make 3 of your days the subthreshold workout and 1 long run. The other days you can just take off or easy run

Big backyard ultra world championships just ended. The aussie Phil Gore won with 114 laps.

What do you do to warm up?

>>76755035
run

>>76754879
aussies are built to suffer

Went on a second run on these niggas (altra torin 8) yesterday. Love how it feels to run on these although it did start getting a bit difficult 4 kilometers or so in. Guess that's where I run out of energy in whatever muscles these shits engage. Woke up and felt soreness in my abs? I definitely think these bois were a good idea to add to my rotation. Good counter to all the high drop shit I got.

My hope is that these shits also give me a bigger ass and calves n shit.

>>76747847
>>76747895
>>76743593
low blood pressure? iron deficiency? either way that shits not normal and you need to get that checked out

>>76755035
I don't warm up.

>>76755171
>He has more than one pair of shoes

migrate
>>76755255
>>76755255
>>76755255

why I get shin splits and i feel like shit when going at a slower pace? i wanna go on easy longer runs but i cant, i have to pick up the pace to dont feel any of this

>>76752031
coz most gimmick watches have vo2max but most rooners dont race