Thread 76769483

Advice for new runners:
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;
- If you start to feel pain anywhere, stop and rest;
- Don't try to copy what pros are doing. Do what feels natural; and
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).

>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
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: >>76755255

Huge Javalina Jundred last Saturday and nobody is talking about it. Newcomer Will Murray crushed the course record by over half an hour and beat David Roche by 8 minutes with a 12:10 100 mi time (~7:15 min / mi) and beating the first place 100k male by an entire hour to the 100k mark (within 5 min of the 100k course record during a 100 mi race and the second fastest 100k of the year). Was looking smooth the entire race. Roche posted that Will was the real deal and then gave his own golden ticket to Western States to third place before making a post about maybe he'll get in to States at another race maybe this was it for him. Spirit crushed. Tara Dower winning the women's race and also posting a 30+min course record. The top elites were watching and are hyped but nobody else seems to have taken any notice.

>>76769483 (OP)
dyel general

>>76769589
>Ultras
Nobody cares anon.

>>76769605
Weak legs typed this

>>76769636
Yes but still nobody cares

Hi /roon/!
I'm supposed to start week 5 of c25k, but I'm considering redoing week 4 as I feel like I'm not capable of upping the difficulty yet.
I dunno. Maybe I should just follow the plan and push until failure. I feel like I've been progressing a lot as a 1 minute run had me exhausted when I started.

>>76769745
Try week 5, go back to week 4 if it's too hard

I fell while running over the weekend. it hurts. how to avoid aggravating it but also avoid wasting time

>been cycling since 2016
>absolutely loved it
>no longer love it

I've barely done anything this year. 750 miles that's it. Last ride was in September. 2024 I did 2000 miles and the years before that at least 4000. I just don't care anymore, and I've come to accept I'm no longer interested in the hobby. The thing is I want to keep my fitness, I like the "cardio body" if that makes sense. I only want to do cardio. I figure I'll try out running. My game plan was to buy a pair of running shoes (brooks ghost), an outfit and just go run using Strava and my HRM to track my shit. Get a feel for it ya know? I also like numbers hence the HRM and Strava. I also like the idea of running because you can just put on shoes and go and since I travel for work it'll be real easy to just go run. I'm not gonna start with any crazy expectations but maybe if I like it try a running event or two. I really don't like people or being around them but I do like seeing sweaty women and women's butts in fitness gear so there's some motivation. I don't have shit right now so once I get paid I'll grab the stuff so I don't BTFO my feet using some slip in garbage. Thoughts? Thanks for reading my blog post.

corr

just did 19.9 mile roon

was alri tho i was absolutely dead at end

could feeel me achilles but didnt affect the roon at all

thats why its so annoying
like the achilles pain doesnt really affect my harder roons but its been persistent

tbf i fink shoes i use for my long workouts are more cushioned and supportive than ones i use for shorter easier roons where it becomes more noticeable

at same time my shoes i do track workouts in are not supportive or cushioning either but i dont tend to feel the achilles at all when rooning short fast intervals on flat surface

quite mindboglin all diss

also saw a lot of rooners today including lots of f'oid ones

always very sexual sreing a f'oid rooner

corr

would love to shag one in the arse

>wake up
>make coffee
>ROON

>>76769483 (OP)
Struggling with asymmetric hip pain, left side, anterior more or less. Feels internal. I've had x-rays and an MRI done. No diagnosis. Prolonged runs seem to be the only thing which trigger it.

Anyone have luck correcting something akin to this? I'd like to get into triathlons, and this is proving a major road block.

last two digits will be my weekly mileage

>reported 1 in 5 chance of getting into Chicago through the lottery
Is it time to start gatekeeping bros? My parents used to do the Chicago Marathon in the 2000s and they were able to just sign up and run in it because only people who actually trained were signing up

last week i almost decided to hang myself but i went for a roon instead

>>76770247
>last week i almost decided to hang myself but i went for a troon instead

>>76769483 (OP)
I got well into level 5 on the 20 metre beep test and had to stop because my shoelace came undone. Fuck me, I could've gone longer if it wasn't for that bullshit.

for reference, I'm 230 lbs and only started running 6 months ago.

I am way too obsessed with these charts lmao.

I wouldn't be upset if my average pace went down a bit, but as long as I keep improving in terms of vo2max etc. I do like to stick to relatively low volume, "high" intensity instead of becoming a z2 fag.

the ragheads poisoned me and I lost a week of training
very sad

>>76768488
Probably runs 3x/week. For a race on a straight bridge with barely any headwind, that is not that great of a time. Considering that a 46 year old woman beat him.

>>76770268
why did you wanna do that, fren? :(

>>76770183
The gatekeeping is qualifying for the race instead of going through lottery. It's much easier than other races to get in through time

long/easy run with a few cheeky pickups

Eh, too faggy.

>>76769937
I’m guessing your cardio will be better than most who are just starting. Running muscles are a little different than biking muscles. What you are most at risk for is running too much too quickly and you get hurt overly sore. So make sure you build up the miles slowly and give your body a chance to get used to to the higher impact
>brooks Ghost
A fine shoe. Lots of people start with Brooks Ghost. It’s ok at everything great at nothing type shoe. It will give you an idea of what you like/don’t like and can adjust from that.
>like it try a running event or two.
Natural progression is a 5k>10k>half>full. Could probably knock out the first three in a year. If you are near any city they’ll have races fairly often. A full will take a few months of training. Most people at that point chase faster times at specific distances or go full ultra rooner. Kind of up to you and what you enjoy.
I don’t know, what else you wanna know?

>>76769483 (OP)
and they say white people have no culture

>>76770342
Yakub won again

>>76770446
I dunno, I just wanted to bounce some ideas. I'm excited to start running, or maybe I'm excited to buy stuff lmao. It'll be a few weeks before I go out. A guy I work with runs a ton so I plan to ask him for some less common tips. I still got the good memories of cycling, riding fast, hitting hard sprints, seeing various car wrecks. There's also the bad memories, like people intentionally trying to hit me, screaming at me, almost crashing. Maybe it's time to build new memories of running.

SHE CAN'T KEEP GETTING AWAY WITH IT

>>76770384
But I ran a 2:57 and I need a 2:55! It’s not fair!

>>76769355
Why don't you have a Suunto watch? Are they no good?

>>76770446
His cardio is better. It's as you said about his muscles. I took a lot of time off from running, but was still cycling during that time off. When I returned, my cardio was fine. I did 30mins straight with problem cardiovascularly. The issue I had was my legs hurting a lot with 10 minutes in. The same when I did another run.

>>76770556
When I got back into running, I had to break it up into intervals until my kegs readapted. I just increased the active time by 30 seconds until I was back to 10 minutes. After that, I just did them straight. Your cycling fitness will carry over. It's a part of why triathletes, esp those past the Olympic distance, tend to be aerobic monsters. Most of the ones I knew had a lot more cycling then running and swimming. I was the same when I did my half ironman. I came off of it a lot faster runner due to the huge aerobic boost from it.

goin down track
back in a bit

>>76770356
I looked up the weather and the only thing is that it was like 27c there, but only 40% RH. Also it's just a 10k so before you start feeling the heat you're probably already halfway. The most faggoty thing is that this nigger claims first place but it's only in his specific age/sex category. If you're a 70yo woman, fair, but a man in his 20s should just accept his 13th place.

>>76769937
Good
Cycling is gay
Have you ever met a cyclist and thought they were a good person to hang out with? No

could you beat this old woman in a race?

>buy polar h10
>it's the gold standard!

Should you hawk tuah the strap or sth? I just rubbed some tapwater on my chest before putting it on and haven't seen this BS before. Looks like it was at exactly half the real HR before starting to work normally.

Should I sign up for a maratroon? I run like once a week if that rn, usually a 5k in ~24 minutes. Longest I've ran was 15km. Maratroon is in around half a year so plenty of time for training.

>>76771946
I guess you could, but it would probably be a big commitment unless you want to finish in 6 hours or something. Maybe consider signing up for a half first?

I guess you know yourself best tho and I get that just signing up for the real deal is attractive.

>>76771789
Same shit for me, though my H10 is around 3 years old. Probably going for Garmin when I had enough with H10.

>>76771397
8x500 30 seconds recovery
there was truck parked in lanes 1-7 working on the infield
at least lane 8 was so no big deal
another good run in the books. got elbow tendonitis so gonna be less gym more running the next few weeks.

>>76771946
why are you asking us? if you want to do it then do it.

>>76771946
Why not start with Half Marathon first? Go for a decent speed and if you enjoy it, you can go for a full Marathon next.

>>76772015
did you ever replace the strap?

honestly I could just have been wearing the thing incorrectly (not wet enough, in the wrong place).

I don't think I want to give garmin nearly 200 euros for an hr strap. And their strap sizing is retarded. Like, my chest could literally fit the small or the big strap. So it's a choice between possibly slightly too tight in the beginning or just tight enough and too loose after a year.

Dunno I will see if it remains a one off.

>>76772029
absobloodyexactly

Why do my heels suddenly hurt?

Bros am I dying? For the longet time when I run I get heart palpitations. Not a constant awareness of my heartbeat but my heart will do the loud thud or flutter in my chest that lasts 1 second and it happens liike every 30 seconds

ive been told its not normal to get heart palpitations running. I got a heart ECG done and it came back normal. I am also a hypochondriac and the doctors are aware of this

So, is this problem serious and should I seek medical attention like a holter monitor? I understand that by disclosing I have health anxiety I will likely get told its just my health anxiety by both the anons and my doctor but something important to note is I am a former cocaine addict which I think gives credence to the idea that I may have heart problems. Binged on coke several times a week for years with booze

No time for Roon Club tonight because of work, I have to sneak in a quick 15min solo run. Goodbye social gains and a fit gf.

>>76772595
>all that effort to look DYEL

>>76772561
Option 1:
Do the tongue/larynx exercises you can do for sleep apnea
This assumes the trigger is that you have a breath skill issue, and that causes too much stress to build to the point where you get the palpitations. Other normal triggers from stress is things like your lower neck muscles pulsing, or intense prickling in the skin

Option 2:
Get XXL balloons, and exhale until you bottom... only to keep on going until you start coughing. Inhale via nose and keep on going. Don't have to do that many, just 5-15 full breaths.
This assumes its not a airway issue, but instead a issue with breathing habit or lung muscles.

Option 3:
Its prediabetes

>>76772595
Why do it in the street, gotta be so dirty. Also needs to do more pulling but I respect the grind if real.

>>76771789
>>76772015
Why haven't chinks come up with a decent alternative to g*rmin, coros or polar? I want to upgrade my foreskin 45 but don't want to give money to (((american))) companies and polar seems to have fallen behind.

>>76772561
I wouldn't seek the advice of a bunch of clowns on 4chan over something serious like this tbqh

>>76772785
coros is chinese

>>76769483 (OP)
>he took off the cock and ball torture text
Party pooper OP

>>76772799
Holy based, I thought they were american since they have headquarters there. I always liked their interface better so switching will be perfect.

>>76772561
Get a second opinion from another doctor. Tell them everything: how you want to run, but you are getting palpitations. Tell them about your history of cocaine usage. Ask them if they can double check and see if you can use a holter monitor just to err on the side of caution.

If they say it's all okay, then fucking run.

>negative splits
>usually run this pace @ 168spm cadence
>consciously move legs faster from the start
>average exactly 180spm cadence with no watch
>nice.png
I’m 6’2” (188cm) and I felt kinda dumb chugging along at 180spm but my negative splits make me hyappy

shitty wet jog

I ran a 5k, first run in probably over a year. No training whatsoever. My lower back is killing me approx 7 days after. Obviously I need to take it slower but what does that indicate what should I work on?

>>76773671
>lower back sore, what does it indicate?
Too much too soon. Ease into it more gradually. 1mi walk+1mile jog. Static stretching for 10min after every jog will help.
From experience, the last time my lower back acted up like that was in high school; Fall cross country ended, I didn’t run for 3-4 months in the Winter, then I started Spring Track. Was too much too soon.

first marathon

>>76769483 (OP)
>ran too hard too long while too new and now my knees hurt so bad I can't do a leg curl
I understand this is my fault but I wish I could just say I learned my lesson and not have my lifts impacted for much longer. Has anybody else had this happen? Give me some copium.

>>76773846
I recently tried doing my first 100 mile week, but I wasn't smart about it. I thought I was ready and tried to play it like I was tough shit, but i learned my lesson.
>Day 1: 10 miles morning/10 miles night
>Day 2: 20 miles morning
>Day 3: 15 Miles
The side of my knee was hurting after this run, but I tried to thug it out.
>Day 4: 13 miles
The pain got worse and I decided to rest it out instead of fucking it up even more.

>>76773815
Based, congrats

Seeing so many people have knee pain or shinsplints and I'm wondering why I'm not having any problems with this. I'm 120 kg's and run full 5k's 3 times a week. Not super impressive but I am proud of it.
Maybe it is my shoes?

>>76774583
15k per week is no volume to get pain from.

5 x 600m in the park. as the zoomers say: "yeet"

>>76773815
good going

I know running is fun and all, but is it really worth living the later few years of your life like a cripple becuase of all the damage you're doing to yourself?

>>76774583
most people don't have knee pain or shin splints. particularly those only doing 15k per week. congratulations you're one of them.

>MUH KNEES!!!!
http://jama.jamanetwork.com/article.aspx?articleid=403120
>We did not find an increased prevalence of osteoarthritis among the runners. Our observations suggest, within the limits of our study, that long-duration, high-mileage running need not be associated with premature degenerative joint disease in the lower extremities.

http://ajs.sagepub.com/content/18/4/379.short
>a lifetime of long distance running at mileage levels comparable to those of recreational runners today is not associated with premature osteoarthrosis in the joints of the lower extremities

https://www.ncbi.nlm.nih.gov/pubmed/16790540
>Long-distance running might even have a protective effect against joint degeneration

https://www.ncbi.nlm.nih.gov/pubmed/18550323
>Long-distance running among healthy older individuals was not associated with accelerated radiographic OA. These data raise the possibility that severe OA may not be more common among runners.

https://www.ncbi.nlm.nih.gov/pubmed/9489830
>The presence of radiographic hip OA and the progression of radiographic knee OA was similar for older runners and nonrunners.

https://journals.lww.com/acsm-csmr/Fulltext/2010/05000/Prevention_of_Running_Injuries.14.aspx
>Increased training miles per week appears protective against knee injuries.

>>76774724
I've played a lot of sports and running is by far the easiest on the body. It's the twisting and turning and sprinting and decelerating of ball sports that fucks you up.
People today who are crippled from running ran high mileage on concrete in shitty shoes 30 years ago. Be sensible and you'll be fine

>he didn't run in mimimalist shoes to get impact resistant bones and joints
Should have bought a pair of vibram five fingers, anon.

>>76774740
every time someone mentions minimalist shoes I wish I could go back in time and buy 10 pairs of hyperion tempos. fucking goated shoe

>>76774740
>vibram five fingers
Cannot believe I fell for the gimmick a long time ago.

>>76769745
>>76769757
Tried a session today and I wasn't able to do it but I'm thinking that if I was mentally stronger I could have done it.
first 5 minute session I stopped 30 seconds before,
second 5 minute session I stopped 1 minute before,
and third 5 minute session I stopped 90 seconds before.
It is a combination of uncontrolled heavy breathing and legs starting to give out. When I finally stop my breathing gets even more rapid as it feels like I can't get enough air.
I also experience some mild pain in the lower right side of my stomach, right shoulder and the feeling of needles all over my body (but for like a second after stopping)
On a more positive note I feel good about my performance now that I'm back home and I'm seeing a lot of progress in terms maintaining my breath and catching it quicker.

>>76775060
Run slower. You don’t need to be mentally stronger, just slow down so the interval feels easier.

>>76775058
rrreeee I fell for the altra meme have I been trolled?

Or is zero drop less of a meme than zero padding?

I really like my altra torins as an addition to my rotation. Feels really natural.

One lucky cunt in 100 who is just built not to get injured will run in the meme barefoot shoes and then tell the world how great they are. Then 99 cunts who fall for it will get injured.

>>76770960
absolitely ranciid

>>76772561
i been getting heart palpitations rooning semi-regular while rooning and im fine

I am simply unathletic, shit genes.
I am already lightweight, but still run like shit.

Pushed hard (95%) to get a good 5km time, only 23:13.
Had to take a 4-5 minute break to continue running (easy) for another 5 km, while my HR never recovered.

Can't wait to try and scoop these next month, kinda fat jogger here

>>76773917
Thanks for the cope, today is actually the first day it was better instead of worse (could at least complete the leg curl motion). It feels like it takes significantly more discipline to lay off than it does to thug it out. I feel like a dog with a treat on its nose.
>>76774733
>Long-distance running might even have a protective effect against joint degeneration
This one is why I decided to dip my toes into running. I've been rowing for cardio for years and finally live in a neighborhood I can run in. I ran too much and too hard the other morning because I was having fun!!!

Respect the Marathon!
At the 2025 Lisbon Marathon, I saw many people walking and others almost crawling.
And I'm not talking about those who broke down after giving it their all; that's part of it, it happens to the best.
I'm talking about those who were never prepared to face the 42.195 kilometers, and yet decided to line up.
Perhaps out of vanity, impulse, or simple ignorance of what it truly means to run a marathon.
The marathon will never be a passing fad, nor a challenge to cross off the list.
A marathon is not about "seeing what happens." It's not about experimenting.
It's a distance that demands months of training, consistency, respect, and balance.
Those who start without this preparation are not only risking the result, they are putting their own health at risk.
And, unfortunately, every year there are those who lose their lives trying to reach the finish line.
And no, it doesn't only happen to others.
And it doesn't happen to everyone either.

But it does happen.

The difference lies in respecting distance and your own body.
Wanting to be a marathon runner is excellent, it's a noble goal.
But wanting isn't enough.
Train, study your body, listen to those who know, do long runs, learn how to eat properly, and respect your rest.
Because the 42.195 km aren't just about courage.
They're about work, patience, responsibility, and humility.
The marathon isn't meant to scare you, it's meant to inspire you.

But it only truly inspires those who respect it.

Happy training!!

>>76775060
I did C25K early this year (around March) and I finished about 2 months before my first 10K run (I've done 2 so far). During that week I felt like my leg muscles were going to give out but trust me, the pain does go away and your legs come out way stronger, they haven't bothered me again. As other anons here have said, go slow if you need to, just focus on being consistent and keep progressing you can do it.

>>76772561
Do you have the option to do a stress test?
I have been getting palps for almost two decades, on and off, at random intervals, a few times during running as well, as did I during recovery. I was diagnosed with mild Mitral valve prolapse, and one cardiologist said that it might be connected. I've done three stress tests, the last one last year, and they did not record anything. They said, that if your heart during recovery beats normally, and that if your decline in heart rate is linear, then it shouldn't be anything sinister.
Still best to get an ultrasound (for any hidden morphological issues) and a stress test.

Wtf explains this phenomenon?
>have been rooning the same route for like 5 years from my fat to /fit/ journey
>occasionally have come across random women jogging from the opposite direction
>was too shy and autistic to do anything other than staring at the ground while trying to jog past them
>they still always greeted me despite that
>have become fit nowadays
>have become more confident
>greet runners confidently
>other random guys I come across greet me back 99% of the time
>women suddenly don’t greet me if I am the first one to do so
>go back to just looking at the ground / in front of me while trying to run past them
>they suddenly are the first to greet me again
Wtf???

>>76776120
It's not that hard. Desperate guys hit on girls constantly so girls get sick of it and get defensive and reserved whenever a guy tries to talk to them. Let them do it themselves and it's no big deal
Relevant story:
>engineering student
>One particularly cute girl in a couple courses.
>She always tries to sit by herself but constantly guys try to sit by her and make some small talk.
>She's nice back but it's super obvious she wants to be left alone
>Pick up that even trying would annoy her so whatev continue to sit off by myself.
>Sitting by myself in a mostly filled classroom
>She walks in sits next to me
>She starts to talking to me and we sit next to each other in most classes until graduation
Turned out she was already dating a guy. It's the same thing over and over again. Desperate guys are so annoying the act of walking up to a girl has become off to many

>>76769483 (OP)
I basically approached running pretty barbaric. No guides no tips subpar shoes. It was basically me learning what my body could do. My friend did preach about finding your pace and building from there. That helped me a lot actually. My longest distance was 10miles and my fastest mile was 5:58. A lot of my running was on concrete as I live in a dense neighborhood. I was afraid of shin splints but I have never gotten them. I've gotten leg cramps from over work and dehydration but never shin splints. Having the proper gear is nice but it is not needed start first then upgrade your "gear" as you go.

I'll add to the advice and say.

-Starting out is the hardest as well as the first mile of any run.
-Find your pace, build on that
-The pain in your legs lungs will subside with pace and practice
-You'll soon get to a point where your mind is the one telling you to stop not your body
-Some of your best runs will be the days you DONT want to run
-Runner's high is a real thing and its AMAZING

why is 100km a week so tiring yet 80km a week so comfy?

>>76775526
what were you expecting? basically ran a time trial. of course you need time to recover after that. same with anyone else

Anyone ever run in Diadora? Didn't even know they made running shoes. Saw some lad on youtube raving about good their race shoe is.

my hamstring feels better today
though i might wait another couple days to try running again
for next time though: how should I warm up before running in the cold so I don't get hurt again?

>>76776120
>>76776197
Bonkahs.

I always ignore women and nothing ever happens.

>>76776197
phwoar ypu got frenzined

10k joog to get the blood flowing before woork

what's the /roon/ consensus on Garmin Run Coach vs old jeff/greg?

>>76769483 (OP)
why are my thighs so fat? i jog six miles a week, for 25 yrs now

Hoping to get back up to double digits on the weekends roon with no hip/IT band pain. Would be a nice win.

>>>76766763
It refers to the 'zone' where your feet land in relation to your body. Zone 1 is when your feet make contact under your body. Zone 2 is when your feet make contact out in front of your body. Zone 3 is a bit further than that, but not quite hurdling - that's why it's referred to as the gray zone. Zone 4 is when you're swinging your legs up in front of you at a hurdle - you can do it for a little while but there's a reason those races are short. Zone 5 is a jump - it's fast but you cant sustain it for long or far.

So when they say 80% of your running should be Zone 2, or that Zone 2 Makes you Faster - they're saying get your feet further in front of you when you run - that's how you run faster.

>>76769956
corr i'm glad to see you're still posting your weird ass posts in these threads, do you still have my orange cat posts, I run way less frequently now but still did a 7 mile roon a few days ago at 7:50 pace

>>76769745
>>76775060
im on week 6 and was having difficulty around the same time as you, for different reasons tho (ankle pain), ended up repeating week 4 twice until i was strong enough to continue. dont stress about repeating sessions

Training for a sprint triathlon, having never EVER been a runner, I'm doing the nike run club 5k coaching plan.

Finished week 1 intervals and have a 1.6km run tomorrow that I've honestly got no clue how the fuck I'm going to finish (2 min intervals cook me already).

Everyone keeps saying to run slow, but my brain really struggles to run any slower. My run pace is about 8.5km/h on the treadmill, going 7.5km/h feels atrocious like im bouncing or shuffling too much, any tips?

>>76769937
Try rowing machines in addition to maintain some of the muscle you get from cycling have you seen runners they are twigs

>>76777914
Jog in place first. Do a lot of little steps.

>>76777914
stick with the pace you're doing unless it's too hard to recover for he next day. if you're struggling with that pace I wouldn't bother doing intervals at all for few weeks. just get steady runs done and get body used to running.

Hideous marathon training spreadsheet is up to date. I got fucked in October traveling, turned 2 weekends in the middle of my block (Weeks 7 & 9) in deload weeks. Pros and cons to everything, I’m not upset.

Really pleased I hit a 50mi week last week. I think I can peak next week at over 50mi. This’ll be my first marathon training block with 2x 50mi weeks.

Cardio Stacies are next level.

>>76769483 (OP)
16 weeks to bring my HM time down from 1:50 to 1:40 is fairly realistic right?

>>76779083
ehh, spring-loaded shoes

>>76779083
next level ick

>>76771184
>>76770556

can't recommend intervals when rebooting enough. it wont take a long time to get back but it takes time.

>>76771946
no that's retarded

>>76773815
gz

>>76776929
carbs

>>76775225
>>76775907
>>76777486
Thanks anons!
I'm already running pretty slow right now but I still don't recover my breath unless I go back to walking.
Does normal people just change their phase and recover while still running?
>repeating week 4 twice
I might do this. I feel like it would help a lot and keep my motivation up.

>>76779083
>start from car
>finish to car
Do 'Mericans really?

>>76779525
>merisharts
>km
Pick one. She's an aussiecunt.

Take care of your knees anons

achilles tendonitis :(

>>76779742
but it's my HAMSTRING that hurts

>>76779083
>all that prep
>5min/k
kek

>>76779780
one leg deadlifts with weights

>>76779779
Gotchya senpai

>>76779866
Runs faster than me

>>76779866
>all that prep
>30 seconds warm up

>>76779925
I don't have a fireplace, it's over for me.

>>76779925
indont like how expressive diss dude is wiv his legs

Why do people run?
Are you a hunter-gatherer you stupid nigger?
Why not just do easier cardio, get the same benefits, and stop being an autistic bucket of runnercum thats donated into by all your equally autistic about muh .30 seconds faster than u memelord losers.

How about taking a fucking walk, even a 'fast' conversational paced walk, where you still burn fat, and don't ruin your knees because you wanted to believe you're some fucking Kenyan that hunts elephants for nigger reasons. You fucking actual nigger-tier brained holocaust diet looking fags.

>>76780066
Because I choose to.

think i'm gonna try running on a treadmill for a bit to see if my hamstring still hurts... i'd run outside but it's cold out and I think that's how I originally fucked up, also if it starts hurting 1 mile in and I have to walk back i'd be humiliated and probably have to kms. now i'm nervous though

>>76780207
yep, that was a mistake, it's too soon
made it 2 minutes before it started having dull pain, and then by 6 min i had to stop running it hurt too much, that was at an extremely slow pace with 190 spm cadence, so very tiny steps. Walked another 10 minutes but it started hurting again even at that end of that
guess it's over

I lift six days a week and generally get over 10k steps without much issue, but I'm wondering if I should throw in dedicated cardio of some kind. Moderate? Intense? Jogging? Cycling? I don't know, just so that it supports the resistance training if /roon/ has any suggestions

Every shoe I've tried destroys my ankle and arches. What should I try?

If I wanted to buy some short, but not feminine running shorts, like 80’s dude fashion with the fucking sub three inch inseam where would I look?

>>76780483
Sitting down.

>>76780811
now you have me looking up shorts
https://mensfitness.co.uk/review/best-3-inch-shorts/

I usually go 4 or 5 inch so I can wear them in the gym as well without looking like a paedo

>>76777914

Managed to get this workout done (1.6km) in two parts, 1km at 9'34 pace and the last 610m at 6'17 pace. Had to take a small break about 8 minutes in to stretch my calves since they were getting painful/tight, but only took about 30 seconds rest.

Very surprised and happy pushing through, never ran more than maybe 2-3 minutes in my life so this is a massive improvement.

Sorry to blog ik its cringe but just wanted to share since I don't have anyone else to share with

>>76779102

Im thinking its very realistic now. Just did a 10 mile long run this morning. My race predictor is already down to 1:48. Now Im wondering how close to 1:30 I can get to in the 16 weeks I have

Progress is really disappointing, but at the same time to be expected.
Over these 10 months I did not really get faster, just more efficient at running at slower aka victim pace and enduring longer distance. Just done 12 km without feeling any discomfort, pretty confident that I could do a half marathon.

My heart rate stills goes above 155 bpm no matter the pace.

where is everyone? you slackers better not be taking a day off

6x800 felt like shit and hr was nowhere near max. just bad legs.
but then I went to the gym and felt good. did a massive session. BIG training day

>>76782016
was expecting hr in the 190s with the way I was feeling on the last 2 reps. hopefully not getting sick

>>76781205
Thanks, homie.
Weirdly enough they’re a gift for a friend who’s taken up running and he requested that shit specifically, or at least it’s what he said he was looking for when we were dicking around at Goodwill while waiting for a business gig to finish up.
I would’ve legit had no idea where to even start/ what brands are decent, good quality, whatever.
Is it common for them to have a netting in them like swimsuits so your shit’s not just hanging out, or am I just thinking optimistically?

(the liner on a swimsuit is fucking dumb but this one would actually serve a purpose if you’re rocking a 3in inseam)

>>76782016
>where is everyone
It's halloween bro I'm busy jerking off alone in my room

Why don’t running influencers/content creators have physical jobs? That’s like 8 hours a day they could be cross training in a warehouse or on a job site. Instead they just hyperfixate on heart rates like they’re robots. They think they’re all fucking that just because they’re 5’9” 155lbs and could run sub3 marathons out of the womb. And why are 90% of running content creators br*tish or at least Australian? I’m getting tired of hearing “marathin”.

>>76782016
>where is everyone?
Summer's over so the thread is slowing down a lot as per usual.

>>76782016
I ran this morning but I only started a couple weeks ago so I don't really have anything to share.

>>76782177
I’m dead serious about this netting question.
I’ve seen my buddy’s dick and honestly he’s playing a dangerous game with an inseam that short.

>>76782224
Congrats on fuckin’ doing that, homie.
I’m but a humble tourist in this thread and even through I’m in good shape and have great genes, for whatever reason it’s taken me like a year to get to the point that running 1/4 mile doesn’t make me feel like I’m going to fucking die.
Sometimes I jog to/from my gym, that’s about it.
But it’s literally only running that makes me feel like that, I love other forms of cardio. I can cycle with endless stamina and swim a 5000 (as a series of 10 500s with about a minute break in between) with relative ease.
Just running feels so fucking clunky.

I don't know whether it's that I changed my route to a big steady hill, or my new shoes have an extra 6mm drop but my soleus is lit the fuck up. Really sore right down to the bone

>>76782267
I mean, better than nothing. Gotta go slower, I guess? gz on the rest tho, not even sure I remember how to swim at all lmao.
I thought after walking fast and far a lot it'd be easy, but not really. I guess I was going too fast too soon, little hurts kept piling up (like, really barely more than nothing, but there were a few at once), I took a break for a few days. Now I'm just going to go at it a lot slower. Just going to aim for easy twice a week (slower than I can fucking walk), long once (even slower again, but still longer in distance) and try to push a bit on a fourth day with like intervals or fartlek or w/e the fuck, see if it feels better and hopefully in a few months I can go faster and still feel good.

>>76769937
I've done 3200 miles this year and I don't have a
"cardio body"

>night run
>two men are fucking in the park
I hate Tucson sometimes

>>76782255
they have like briefs made of that speedo shit inside. Should keep the package from flopping out.

35k town and not a single runner besides me at the park tonight, one dude walking his dog, one guy wearing an umbrella that got spooked when I ran past him and two crackheads that bolted I stared at them. It's halloween so I guess only a runcel and othe similar losers would go to the park on a rainy friday night.
Overall decent run but my vo2max doesn't seem to be improving.

>>76782744
*that bolted after I stared

>>76782021
No wonder you felt like shit when you absolutely nuked the start of each rep at 14:00 5K pace lmao
Ease into interval reps, it should feel too slow in the first minute.

>>76782753
that's just retarded garmin charts
it wasn't that bad

>>76781232
Keep working at it, anon.

Note to self: if there are 16mph winds/36mph gusts on race day, 3:14:xx will be hard but should be achievable

>>76782457
pic related

>>76781945
Faster, shorter sessions required if you aren't already doing some.
Another trick is to do some cycling (figym or outside) and go for low heart rates there.

>>76782016
We be here.

>>76782794
Need to check before posting... "gym or outside"
Someone mentioned fartlek above. That's a good way of getting quicker, just remember to mix up effort, distance and speed a bit.

Pulled my PB down from 24:17 to 23:06 at the Parkun this morning.
New shoes fast as fuck.

>>76782815
good run. what shoes?

>it won't stop raining
it's over
roon aborted

>>76782871
Saucony Endorphin Trainer. They're my first pair of shoes with a plate, I got them on discount.
Before these I was using some Asics Gel Kayano 31.

pacing a mate on his pb attempt. success but had to drag him over the line

>>76782898
>Not running because of the rain
Cringe

>>76782227
what? she runs on the streets?
what happens if there are cars?

Wearing Manlet heel lifts unexpectedly improved my 1.5 mile by like two minutes, probably less attributed to the heel lift but damn.

I average like 10k~ steps a day without actually running though.

>>76783095
What do you mean by heel lifts? A tall stack, or a big heel-toe drop?

>>76783170
Like a 1 inch shoe insert. Only on the heel

>>76783177
Interesting. Do you normally get sore calves when you run? Because those inserts would shift the load from your lower leg to your upper leg, and maybe make you a bit faster if you're dominant in those areas.
Don't feel self-conscious about your height by the way, there's literally nothing wrong with being short.

>>76783193
Sorry I meant I would wear it regularly throughout the day but wouldn't wear rit whilst running.

Normally my calves get pretty sore from running yeah. Thank you by the way lol.

>>76783235
make sure to get a pair of running shoes with a high drop. good for the calves and achilles.

I found out there's a half marathon nearby. Its tomorrow... I think with my weird running schedule, I should be fine. ~24 miles a week at pretty slow pace. Kinda aiming for sub 2 hours.

i'm tired bros

>>76769483 (OP)
did a couple of 10ks this week after a lazy ten or so days without much exercise, feels kinda good after a break but ive decided for practice runs i don't need to keep track of pace bc it pushes me too close to my fastest than if i just do a medium pace jog for an hour as the bulk of my workouts

and like is it worth it to train twice as much to go from 15th to 10th place in a parkrun

Love a post long run ciggie fuck it's good.

>>76784076
>medium pace jog for an hour as the bulk of my workouts
this is what distance running has and always will be

>>76784076
Depends on your parkrun, but with a bit of a base some dedicated pace training a couple of days a week I reckon most people could become their local parkrun bully.
I got bored of mine and started targeting other weak parkruns to mog

Back over 100k in October. That's high for me.

>>76784174
I miss those days, those American Spirits lit me UP. Although in November 2023 when I was smoking I could only run a 3:57:51 marathon (9:03/mi). Now I have to tell myself it’s worth it not to smoke because I can run 7:30/mi for a marathon.

just
>six
more
km
until 30k

Test

Anyone running NYC tomorrow? If so how did you get in/what’d you pay? I’m running Philly in 3 weeks so I have extra time to train.

Think I’ll just go for a cruise today, long and easy. I don’t feel like pushing pace, I wanna run somewhere new and explore. Maybe 8:30/mi today for 22-25mi. Picrel has been my week, the 9:52/mi day was all trails. Next week I can push it, then the next weekend I’ll scale back, then the next weekend is my race.

>Obtain the best running gains from waiting 10-14 days inbetween running
>Every time I run again legs feel light as feathers and I’m able to push more

>Check every guide for beginners
>They all mention running every 1-3 days

So we are purposefully putting wrong info out there to keep newbies from improving?

>>76785724
No

>>76775526
sub25 5k should not be complaining. I'm as you describe but 26:30

>>76785724
No, but the guide is from coach to 5k.
Not "already in shape to 10k"

Cue the stretching chart being weird, and a lot of exercises to do once a week to make sure the tendons or muscles don't imbalance.
Also no empirical data on weight vs endurance.

>go for a late night run
>get threatened by an insane screaming homeless man with a kitchen knife

They don't mention that in the youtube instruction videos about running.

>>76785724
how the hell does your cardio sustain itself in a 2 week gap?

>>76785724
Most running advice contains a month long break somewhere in there.

>22k steps yesterday
>600 steps and all bed today for rest
Wonder how stiff I'll be tomorrow during 1h run.

>>76785852
had a drunk one shouting encouragement other day

but unfortunately distracted me and almost mowed down some cityslicker wagecuck

Line gongo up forever
See you losers at 1000 vo2max in a decade

>>76785852
The good thing about running is that if you're at least somewhat decent at it, there's no way some insane crackhead can catch up to you.

>>76786006
Brutally mogs me.

>>76785915
How the hell does your cardio tank with a 2 week rest?

>do unilateral exercises like Bulgarian split squats and lunges to try and prevent injury while running
>can feel knees popping and cracking and getting sore after a few reps
Is my form shit, or do I just need to keep building muscle doing regular squats and easier resistance band exercises and rooning for now? I get lateral knee pain from running long distances, so trying to mitigate that.

>>76786006
16 min 5k or cannot setup his watch. I know which one I'm betting on

>>76786084
If you're only running 1-2 times a week you will barely notice any change by skipping 2 weeks.
If you run 6-7 times a week you will definitely notice losing 12-14 sessions

>>76786108
Well it's not quite 16 flat

>>76785941
I thought it was something like a week break every six to eight weeks or something?

>>76786006
>>76786039
I will achieve negative vo2max.

>>76786113
Notice what? Your legs not being fucked? kek

>>76786154
Only fat fucks can't maintain jogging once a day without destroying their knees

>>76783401
1h 50mins. Bretty good for not training for it.

>>76786166
It's not about fatness, it's about form. If you drive your knee while running, you get no pain, if you don't you do. My 100 lbs sister gets knee pain from running and won't listen. She hurls her leg forward like a stiff log.

If you want to run a fast 5K you should do much longer runs, like 20Ks, regularly. Simple as

>>76786095
Look up progressions to Bulgarian split squats. Also, you may need to do other exercises to make sure you’re activating your glutes and stretch to improve mobility.

>>76771539
No. I'm 310lb

>>76785191
Woops accidentally ran my first 50km ever, easy pace.

>>76786016
You underestimate the power of meth. these junkies could outpace the peloton in the tour de france

>>76786006
How are you measuring it?

>>76785915
he was never fit. after 2 weeks he is still not fit

16km steady to cap off the week. Fuckn muggy outside bros.

>>76786006
What's your routine? I'm stuck in a rut.

I think I attempted to roon faster and longer than my conditioning level and now one of my knees hurts to move.. Pain set on about an hour after the run and it's been a day since. The pain is very much on the front surface of the knee cap, as if it's bruised (it's not). It hurts during both flexion and extension. Does this sound like a common thing? Is it something that could go away fairly quickly or are my days of rooning over before they even began.

>>76786631
i have occasionally gotten weird injuries like that that just go away after couple days

>>76786631
look up knees over toes guy
do split squats, hamstring curls, nordic curls, single leg squats, RELIGIOUSLY, im talking like 2-3 times a day you do those movements when you can, 3 x 10-12 reps. do them slow and eccentrically.

>>76786431
You fucking madman

>>76786006
VO twink max mode

>>76777455
phwoar

propa good kittingtonshire he was

remember him well

Started running, got bursitis inside my knees, stopped. Pains gone and id like to start running again soon. What do I need to do to avoid it again?

>>76787229
1. not be fat
2. go slow for several months
3. short distances for several months
4. riding a bike is good to strengthen leg muscles.

>>76786575
Norwegian singles
Garmin-sama loves seeing 3 intervals a week and a long run so it's probably overestimating but I am definitely getting fitter (20:00 5k to 16:48 in 3 months)

>>76787229
Squats, deadlifts, and lots of easy mileage.

>>76787395
Nice progression! NS may be the key to sub-17 for me (currently 17:2x). I also prune runs from runalyze which may be adversely affecting the vo2max algo, like this interval session. Like.. 84? just no lol

>>76787229
run in good shoes on soft surfaces
build up the distance and pace slowly
do some strength stuff in the gym

Have you guys ever tried to get back into running after a long sabbatical? It's so hard to stay motivated when I'm shit. The first time around it was all novel and new, but now I know how great it used to feel when I was actually good, and trying to stay motivated for long enough to get back there is killing me.
Part of the struggle is also that I've moved. I used to live right near a perfect 5k loop track. I still live near a running track, but it's a straight line that I have to double back on, so it gets really dull and lacks the sense of completion.

>>76788025
enter a race so you have something to training for
do lots of cross training so it's not boring as fuck slow jogs all the time

>>76769483 (OP)
Who do I trust?

>>76772015
garmin strap sucks, i've tried it two different straps and it's been giving me erroneous readings

>>76788240
Coach Greg

>>76788240
trust nobody, not even yourself

7k fartlek. need a rest day. legs are like wooden planks

>>76775669
there's a selection bias problem where anecdotal examples of autistic ultra-runners with knee and other problems are used to drive conclusions for normie runners

my shins hurt

>>76788427
same
I have posterior shin splints
maybe I should of warmed up last run

my left hamstring has been killing me for over a year wtf, i don't wish hamstring problems even on my worst enemies

>>76788776
I've had glute tendonosis for the past 6 months. Absolute trash injury. I get random nerve pain which shoots down my leg, make my feet numb.

why is everyone in these threads constantly injured?
this is why I don't run...

>>76789040
i'd imagine most posters on /fit/ is in their late twenties to mid thirties and above.

>>76789040
Because running is easy. Doing the monotonous recovery shit every day is hard

>>76789040
well if you're not inured you're not going to post about not being injured.
injuries are going to happen no matter the sport. certainly not exclusive to running

>>76789040
The thread exists to brag post
And IF you injure yourself, you might be on that train from 8 weeks to 8 months depending on how bad it is, and how much rehab exercises you can do.

>>76785967
Well I did not go run today either, all day on the bed again. I allowed inertia to win.

>>76789040

I'm a new runner that used to constantly get random fuckass injuries every 2 weeks that prevented me from running at all 1-2 weeks every time.
I'm now at month 5-6 and have finally been inury free for 6 weeks now and climbed up to 40km/week. feels like my musculoskeletal system finally adapted after a sedentary lifestyle of >4yrs, feels good.

10km 5:08 min/km (hard), 21km 5:40min/km is where im at currently. havent signed up for a race yet.

also with "injury" I mean overstrain injuries that result in sharp pain when running and sometimes walking that completely shut me down, but are all temporary

>>76789040
Because we're all the kinds of runners that push ourselves to go faster, farther, longer. If we were all just casual runners then we wouldn't get hurt, and we'd also be fags

If I want to improve my cardio (running) even at the cost of my gains in lifting, how often should I be doing cardio? Can I go hard 7 days a week? Do I need rest days?

The road to qualify for Chicago and Boston began today. I have 2 years

>watch video on anterior tibialis CECS
>lists every single one of my symptoms to a tee
I finally know what this shit is

What treadmill do you recommend for someone who wants to do a 5K every day? I'd like to work on inclines too
I know treadmills are gay but it snows a LOT where I live

>>76789818
mix in low impact cardio with running and you can easily do 7 days if you want.

>>76787395
wowthats huge

>>76788427
phwoar weird-arse kuttington

>>76790234
How many times should I run vs the lighter cardio?

Any recommendations for running shoes?

Brooks Ghosts

phwoar or corr would be good name for shoes

i tried running again, hamstring hurt a bit, but I made it 14 min before I had to stop. I think it's healing. I'll try again in a few days

>>76789040
I'm new and stupid!!!

>>76790437
underrated post

New runner, I’ve fucked up my ankles and knees from not using dedicated running shoes. My form is also atrocious, but whenever I ran with proper form, I go too fast and gas out. Conversely when I slow down, my form suffers and that leads to injury,

What do?

>>76790269
Depends on what your goals are and what your body can handle. I typically run every second day then do cross training in between. You can push it in the gym because the injury risk is much less on the row/bike or whatever compared to running. Works for me. I avoid injuries and still get my running fitness to a good level.

>>76782021
turns out I was getting sick. fuck me absolutely drained of energy. sweated through the bedsheets last night.

>>76790369
I have Saucony Triumph and Puma Velocity. Like both of them.

>>76791396
Mind that 99,9% of the shit you'll find when googling will be for people who've been running a while and are looking to just get a few seconds better at their 5K or marathon or w/e.

Just run slow. Run on the spot a bit before starting off, yes, slow. Hips forward, shoulder back, many small steps, try to have your feet hit the ground under your hips, that'll do.

>>76788338
I'm >>76771789
reporting that I have had no further problems with my H10. I wear it slightly lower (so the tit muscles can't interfere as much) than I used to and I have the pod like 2 inches to the side which makes it sit better somehow. Also I make sure it's properly wet.

I have disabled dual bluetooth and ANT+. So there is only a single BTLE connection which could save power and can be more stable from what I've read.

You can basically wear these things backwards if you want, so I guess for your garmin I'd experiment with how you wear it?

>>76791469
>sweat through the bedsheets
>google it
>believe you have leukemia now

corr
just did like

almost 18 mile roon

absolutely rancidated

propa good dat was

im defo running them too hard at the beginning and then dying quicker than i used to

i used to do 20 miles without dying because i was running more evenly but recently i just been pushing hard
not sure why

wasnt even pushing too hard out the gate diss run but like over first couple miles im just speeding up

i dunno
not sure

tbf i did a quite a like comfortably hard session yesterday which was breddy good

so maybe fatigue

tomorrow defo garn hafta do a small one
only few miles on grass, like 6, perhaps 7 absolute max

day afta finkin may do the fast intervals agen but only a small session

weird

my ankle feels much better subjectively ever since anon said to keep running on it and rehab, and been more doing regular snkle strength work both ankles

feels like most of the problem i had wiv it was probably actually psychological

tho i do wonder if i have changed sunmat that makes the pain less or different. really hard to tell desu
am i using shoes different?
did i just need to roon different?


i dunno
but once i felt like i knew what i should do what i could do

it feels different
the pain feels like its allowed to be there

today I will run on the tr**dmill

>>76794820
Based.

Humiliation ritual. Been running for about 3 months now and initial gimmick number was inflated because I was doing walk/run stuff.
Now that I'm doing sustained runs it's getting more realistic.

>>76794913
who cares lad. meaningless number. even if you got it tested in a lab and got the exact number it's still pointless.

>>76794820
Done
There was a class going on right beside me where they were doing 45 seconds on 15 seconds off. So I just used that and did 15x45 seconds. Made it much less boring. Still fuck tr**dmills though

>>76795148
Treadmills are the best, anon! Make sure you stare down at the screen to see your time, distance, calories burned, and what incline% you are using! Don't listen to music or watch anything. This is you against your mind.

>>76795152
treadmills are for slow cunts and autists. I am neither. sometimes like today they are a necessary evil

>>76795176
>necessary
Thread mills are only necessary if theres like a catastrophic event happening at the moment and you cant go outside. Otherwise youre just a pussy who doesnt want to run outside

>>76769483 (OP)
nothing more annoying than having to take a dump in a middle of an 11 mile long run. Especially when I already took one before the run. I wish I knew how to stop this

How are UMAY treadmills?

>>76776322
>Having the proper gear is nice but it is not needed start first then upgrade your "gear" as you go.
i did the same as you, but got a shin splints hard, and from running on a dirt not concrete. nonshitty shoes are absolutely essential

>>76789040

Running is a dangerous sport. It just is. Nearly all runners get hurt at some point. Ive ended up on crutches, walking boots, etc. I've had shin splints, stress fractures, sprained ankles, pull muscles, and other stuff. But Ive learned from every injury Ive had in terms of what not to do and how to train smarter. My injuries have made me a better runner

>>76789756

Also this. And in my case Im old too. 40 and still trying to push myself to limit. It was easier in my 20s, but still fun.

I am simply not improving.

But still I run.

>>76795584
Good enough

>>76795584

but what's your training plan look like? And how's your diet and sleep?

>>76795584
run smarter then

>>76795584
Tbh at some point everyone has to just accept this. You can't just have your performance increase indefinitely and you get older at the same time.

As long as you keep running that's always better than becoming a lazy turd. And maybe next summer or something you suddenly start getting better again, who knows.

I know your muscles have memory for years basically, but I bet doing even a very low level of maintenance exercise (maybe just doing 10k per week or so) is even better. Especially if you're getting older you gotta keep shit around or it gets eaten.

>>76795729
Yeah but most people are nowhere near the point where they can't improve. And usually the improvements are quite easily made with minor adjustments to training and lifestyle.
Of we're not professional athletes here, this is just a hobby. People have plenty of other shit going on in their lives. But if you have the time and commitment then there are always improvements to be made.

>>76789040
because I've lost control of my life

>Start NSA
>build up to 60km weeks
>Get aerobically fitter, new PBs etc

>Realise running is killing the explosiveness needed for playing sports like squash, soccer

Wat do bros, does anyone balance running with competitive sports?

>>76796667
does compulsive masturbation count as competitive sport?

>>76769483 (OP)
are there any benefits taking supplements for running? if so which one?
I know my protein intake is on the lower side due to various reasons, so I'm wondering if there's any point getting whey or stuff like that.

>>76796876
The protein will help with muscle loss that comes with the sport if you care about that (you still have to do the lifting though, obviously). Stimulants are great, and help with endurance. I'm on ritalin for adhd, and my endurance has improved just by taking that alone in my experiments. I don't take it before working out though since I only take it as needed, and I'm not looking for that boost. I'd rather just up my caffeine intake. Creatine I've heard other runners say they take, but I don't know the effectiveness of it since i don't take it. BBCAs I've had no success with, nor with superbeets (lol) and increasing B vitamins with emphasis on B12.

You can always try and experiment.

>>76796667
you can still do your strength training. don't be slacking

>>76769483 (OP)
is zone 2 training a meme? I think there's something to it, but it feels ridiculous with how slow i'm going sometimes people say to stick with it long term and youll get faster and lower heart rates.

>>76797216
JFC what did I just type??

people say if you stick with zone 2 long term you'll build up speed at the lower heart rate, less taxing, uses mainly fat for energy, and it spares muscle. sounds good.

kill

>>76796667
>Wat do
Play rugby

>>76797267

New Bake
>>76797267

>>76797267

>>76797216
It’s not a meme in that the method works. It’s a meme in that people treat it extremely black/white. The idea is you have easy runs to build your aerobic base. And the easy runs make it so you need less recovery time and can run more miles to continue building the base. So zone 2 became a thing because it is hard for beginners to know what easy is and zone 2 is easy to understand and a catchy phrase.
So where people go wrong is first they treat anything 1 BPM over zone 2 as too fast. First, your watch isn’t super accurate, more directionally accurate. Second, everyone’s zones are different and most people don’t do test to figure out what the actual zones are. Third, most beginners aren’t doing enough miles
So what advice would I give? An easy runs you should be able to have a conversation with the person next to you. You shouldn’t be gasping for breath. If you are in zone 3 you are probably fine. If you go up a hill and the heart rate spikes, maybe slow up a little bit don’t worry you’ll be going down the hill eventually. And you do want to mix in some tempo/hills/speed into your runs to build anaerobic base. About a 80/20 split of miles (again doesn’t have to be exact).
Probably missing a few thing, probably didn’t describe it perfectly but I am a little high (post run gummies are the way to go)
>pic todays roon
Probably last tshirt run of the year.

>>76797468
Sorry didn’t attach

>>76797216
it's a meme if every single one of your runs is zone 2. that's not the point. you do the easy runs so you can go hard on your hard days.
it's more important if you're doing high mileage and you need more easy runs to recover form all the training. if you just do 3 runs per week then your are wasting your time going easy. unless you are a complete beginner and need to get used to running first. then spam easy runs for a few weeks.

>>76782227
My gf wears those same shorts when we do parkruns.
How do I get her to stop without telling her she looks like a whore

>>76798566
they are normal shorts you dweeb