Thread 76820313

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

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

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
cock and ball torture
https://sites.google.com/view/sub-threshold/home
>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/

>Performance calculators
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
https://lactrace.com/norwegian-singles

previous: >>76797267

>>76820313 (OP)
nice gif op lmfao

>running to throw a punch
Ask boxers why they don't do this.

>>76820336
because they're not かわいいですね〜?

>>76820336
>Ask boxers why they don't do this.
because boxing rings are only 20 feet across?

Does doing cardio and lifting make sense? Like Running ~5 days a week and also lifting ~5 days a week?

I'm both a beginner at running and lifting if that matters.

>>76820326
I converted it to a webm so we can watch it in loop, in wonder if this will work with transparency

>>76820326
I tried converting it to a webm so we can watch it in loop, in wonder if this will work with transparency

>>76820345
>treadmill shoe

If you recover better by doing double threshold rather than singles, what’s stopping people from doing triples?

Anyone tried the double threshold stuff? Is it good? How about Norwegian singles?
I’ve always thought zone 3 were junk miles, but apparently this is the gold standard now, or perhaps just what’s in vogue.

Or:
Should we just stick to two hard days, a long run and as much mileage pr week we can handle?

>>76820479
dear faggots, i said better suited, not a literal treadmill shoe.

>>76820692
whatever troonmill fag

>>76820479
KEK

>almost 2026
>still needs shoes to run
>even needs treasmill shoes
Should have taken the minimalist pill.

I think I ruined my favorite hoodie on a roon tn :(

>>76820378
Yeah. Squats and calf raises in particular are good for mitigating knee and achilles overuse injuries from rooning. But obviously you gotta balance the fatigue management between the two activities.

>>76820537
marius bakken, the inventor of double thresholds talks about triples on his personal website

>>76821058
Who shot you?

>>76820537
>If you recover better by doing double threshold rather than singles
who says this?

>>76820537
>I’ve always thought zone 3 were junk miles, but apparently this is the gold standard now, or perhaps just what’s in vogue.
Who said this?
Wtf I'm optimally rooning now? I'm 90% zone 3 because that's just what you get when you go for a run with no plan or program

>>76820537
>junk miles
God this term is blindly thrown around to the point that it is misused. Zone 3 has its usage. Yes, it is the gray zone and you shouldn't do much in it, but it doesn't mean it's useless. It's just not the optimal way to train.

>>76822185
It's junk because the pace is too fast for a recovery run and too slow for a threshold session.
So you're not recovering or getting adaptations from a hard workout. Junk is hyperbole but certainly not optimal if that's the majority of your training.

>>76821915
A jogger :( shot me right in the nipple

>>76822232
what is the usage of zone 3?

>>76822235

>It's junk because the pace is too fast for a recovery run

Why do I basically feel the same then if Im in zone 2 or zone 3. I can even talk just fine in zone 3, its just my HR is in the 140s and not the 130s

>>76821058

>Jets fan
>does nothing to protect his perky nips on a roon

Damn bro you must fucking love pain

>>76822417
To live is to suffer

>>76822411
It can be used as a half marathon and marathon pace workout. There are shorter workouts than the long run like a mid week mid-distance long run that are used to practice your marathon pace. You don't have to be training for a full or half. Zone 3 can be used to increase leg turnover while not going too hard when you are not doing a training period. Progression workouts that incorporate zone 3 helps you learn to shift gears (it's a great hard run, try it.) Upper end of zone 3 is around the bottom end of tempo runs, which helps with you lactate threshold.

There are more benefits, but it's not as effective as polarized training. Don't dismiss it outright.

>I can even talk just fine in zone 3, its just my HR is in the 140s and not the 130s
You don't have your hr zones right. Though, you are right to do the talk test. It is, imo, the best way to determine which zone you truly are in. It's how I do it since once you learn, the only thing you have to worry about is someone thinking you are a schizo for talking to yourself.

>>76822522
Fucking hell 16 miles that slow sounds like suffering alright. Mental torture. Getting the distance in anyway.

>4 months without running
>4kg heavier
>go for a run
>pace 1min slower
I will lose the weight and then some, go back to running and surpass my previous glory.

>>76822595
>It is, imo, the best way to determine which zone you truly are in.
What are the others then? I always see "if you can hold a conversation just fine it's zone 2 at most" but I never see anything for the others.

Did you ever find a body in the woods?

>>76822723
No but once I saw three parked military police cars, and a few of them in a long loose line making sure nobody went off the path and into the woods there. Not close enough, right?

>>76822723
I’ve found a couple of dead skunks and geese.

>>76822733
Oh, I guess I saw a dead cow last time. It stayed there like, five days.

>>76821361
Thanks I’ll check it out

>>76821973
>>76822185
A study comparing singles and doubles with the same total mileage.

More about it here:
https://youtu.be/mC6LKJKdE-Q?si=DOOjgu9zzl0Al7QE

>>76821446
Thanks I’ll check that out

>>76822659
Was a “recovery” run after the fast 13mi Monday night lmao. Cold as hell so I wore a long sleeve shirt, hoodie, sweatpants, headlamp, gloves, and 2 pairs of socks.. easily +6lbs.

Listened to Joe’s Garage by Frank Zappa, Close To The Edge & Relayer by Yes, so mentally I was locked in. 3 hours of peace away from the woman.

>>76822831
do you not love the woman in your life, or do you just need solitude sometimes?

>>76822595
I gotta heart rate chest strap and i can't even run and be in zone 2 i gotta slowly jog till zone 3 then walk till zone 1, i dont think many people are actually training zone 2 properly the talking test doesn't do shit cause i could breath solely out my nose and i was at 150 bpm according to my watch. Oh well it makes me feel fat, but its good to have a proper guideline

>>76823076
Great question, I love her dearly. I still need time to myself (when I can get it) to focus on self-improvement. From 6am-10pm I am rarely ever alone unless I am running. The longer the run, the more I can think about.

If you could only do 1 (one) exercise for running, what would it be? Weighted lunges?

>>76820692
>00
Adidas adizero SL2 , can find them often heavily discounted $60/70.

>>76823526
addidas are trash

>>76823526
>treadmill shoe is a boat
for what purpose
I thought it'd be a minimal slipper

>>76823515
A very meaningless question.
Flatfoot and high arches both have different exercises. Retraining before you get shin splints/plantar fasciitis are also very different. And what about the abductors? Or the lower core muscles? Or the mobility of the hips, since its the primary method of multi axis movement componsated for by the ankle?
I'd unironically value the balloon meme exercise over squats, and the balloon meme exercise is aimed at 2 very specific skill issues(breath technique and lower core)

Once you make it, you don't need that much to maintain it. But you will run into skill issues unless you are like 12-13, and the skill issues all require very different training to fix.

OFFICIAL TOP 10 RUNNING SHOE RANKINGS IN ALL OF HISTORY
>1. Do-win PB Pro
>2. Puma Fast-R3
>3. Adidas Pro Evo 2
>4. Adidas Adios Pro 4
>5. Puma Deviate Nitro Elite 3
>6. Nike Streakfly 2
>7. Asics Metaspeed Sky Paris
>8. Dynafish Xiaonian
>9. Nike Alphafly 3
>10. Li-ning Feidan Challenger 5

I took a deload 4 weeks ago. Then three weeks ago I had a weird face infection and the antibiotics and side effects made me not want to run. Then two weeks ago I fell during a 5k, and hurt my knee. Last week, was my return to running. And at the tail end of last week, I got sick with a respritory bug, missed my long run and about 4 days of running. I ran yesterday as i was feeling better. And today i woke up sicker and with conjunctivitis.

Is it over /roon/? Will I ever be able to run again? Is this some sort of sign?

>running path closed due to a murder investigation
bros this sucks

>>76823515
Single leg deadlifts.

New shoes came in today (Brooks Ghost 17) thinking I'll hit the treadmill tomorrow and test them out. This will be my first "for fun, not mandatory" run. The goal is at least 30 minutes and then I'll take it from there. It's supposed to warm up later on in the week so I may do an outside test run.

>>76823515
More running

>If you flatter yourself that you are all over comfortable, and have been so a long time, then you cannot be said to be comfortable any more
Quote by Herman Melville. It’s not about running itself by saw it used in the context of why people roon. I felt some connection to it. Anyway pic related is today’s roon. Nice fall weather.

>>76823515
me?

one leg squat with them fings forgot what they called

literally have wun forgot what its called

like a bell with a handle on it..

a tress- ???

dunno

but ye that for me

finkin it just exercise leg allround

if core then would say plank

KETTLEBELL

I like rooning but I skip all the autistic shit. No smart watches, no stopwatches even, no zones, no stretching, no brapleks, no intervals, no training plans. Just me and a trail in a forest near my house.

>>76824768
put this man on a list

>>76822723
I ran past a roughly 1kg zip lock bag filled with white powder in the rain 5:30am on a Sunday morning outside an expensive hotel.
My life would have been very different if i picked it up.

>>76822723
Rooned past a naked man chased by police and on another occasion a pram tipped over a lake but nothing apart from that

>>76822723
I ran past a couple of magpies having sex once.

A competitive road cyclist here who's recently done some light sub-lt1 runs, 2-3x week just 15-30min at a time. Just getting the body used to running which is quite a different stimulus. My brother wants to do a 5k with me in a few weeks, he's at about 19min form. Do I stand a chance without explicitly doing running training (aside from these easy runs), as they would interfere with my cycling training? For context, my cycling FTP is around 380W / 4.7 w/kg, and intervals.icu and garmin estimate my vo2max at 68.

>>76823515
Low-bar barbell squats. Obviously.