>>77561530
What do i do if I like running but running on the treadmill is so boring I can only do 10 minutes of it before I get bored. Should I try to maximize my speed in a 10 minute window or should I run 10 minutes, workout, then run another 10 minutes.

Also how long of a run counts as a full workout day?

This is kind of funny, a guy on LetsRun made a post guaranteeing he'd run 2:06 at Chicago on Sunday, which is borderline world class. He seems like a shitposter but he is for real
https://www.letsrun.com/forum/flat_read.php?thread=14397863

>chest pain
Its over
I tought it was pec cramps but i havent worked pecs in two weeks and it still hurts

>>77561562
>gay old guy on letsrun larping as a random elite he wants to fuck
very cool thanks for sharing his hot "extremely fit" body with us

Not a great Parkrun today, 30:45 so slower than last week. I managed to run a fair bit more of that massive hill but I guess I was slower leading up to it. Next week.

>>77561646
I just found him on instagram, it’s real
https://www.instagram.com/p/DeNeinrjQWB/

>>77561664
>1200 followers
feel kind of bad for pro runners desu
if he put a 10th of the effort he does in running into lifting and roiding he could be raking it in from instagram "coaching"
but i guess it takes a specific type of autism and "gotta go fast" mentality to commit to running at that level. as a loser, it reminds me of speedrunning

double day tomorrow. run + gym
get on the double days lads

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How the HELL do I get into the blue zone before my race next Saturday?

How many miles per week do you consider "a lot"?

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>knee pain

>>77561771
50

>>77561771
100

>>77561562
>hella props for calling your shot and getting yourself out there. the lrc interview was enjoyable and you seemed cool but holy yikes, after perusing the substack i'm getting major incel vibes, which i guess resonates with lots of people on here. it's too bad
Kek. He might be legit

>>77561771
when i was in the marine corps i ran 3 miles all out every morning and i guarantee you i was faster than 99% these cucks running 80mpw at slow pace

>>77561562
Do normalfags still unironically use boomer tier discussion forums? I was around for the creation of those and I don't even utilize those anymore

>>77561841
The distance runners still mog you, there's nothing special about sprinting like a nog running from the cops with a blicky on him. Also chances are if they're doing 80 miles per week they can mog you on speed too, nobody is running that distance without doing intervals and sprints in there
tl;Dr you were gay and slow

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>>77561958

>>77561841
>slow pace
We flying here nigga

just saw podcast wiv runner vinnie mauri o algo

diss dude sometimes does 45 mile days, 25 morning 25 evening. not even at his easy pace. insane

and he does it on a treadmill. like 4.5 hours rooning on a treadmill. in one day

insane

>>77561902
Total autismo. I hope he makes it

>>77561901
I ran a 6:00 in the 5th grade bro

>>77561843
They're all 50 somethings that started posting there 20 years ago

Same as /fit/, just Gen X instead of millenials

>>77561912
His body will probably fall apart shortly

Is there anything that can be done about nausea? I had to stop my long run so I didn't throw up. Only thing I can think of to change is to have a less fatty dinner the night before

>>77562106
I have a similar problem, even if only eating pastas within the 48 hours before a run and loads of water so probably not the dinner if you're still able to shit it out before the run.

My theory is overhydrating throughout the long run leaves more liquid churning rather than helping to break down food in the stomach when there's hardly anything there. Also found that electrolyte drinks also exacerbate the problem compared to regular water. Maybe we just have weak digestive systems, but going maybe 70/30 water/electrolytes might be the better drink ratio?

>>77561553
Run outside.

>Also how long of a run counts as a full workout day?
idk, an hour?

>>77561902
he ran a 4:11 mile in the middle of one of his long runs. his run yesterday was titled "This level of fitness should be outlawed"

>>77561843
even though letsrun is shit compared to 10 years ago you'll still get way better advice on there than reddit or the likes.

>>77561553
When I'm doing cross training in the gym I break it up on the different machines. Like 10 minutes each on the bike, elliptical, rower, stairs. Way less boring like that. You could do that but add in the treadmill. Good solid cardio session

Doing 10 minutes run then banging out some bicep curls is pretty pointless I would say.

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>>77561530
Sexxxxxxxoooooo

>>77561841
>You should've seen me in high school man, I was the star of the football team. I could've gone pro, yknow

Tremendous week of cross training with 3 easy runs as well. I probably gained running fitness. And injuries feel much better. We're so back

a gnat went up my nose a couple of days ago and couldnt get it out until i got home now that side of my nose hurts as if i had the flu

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>>77563088

Just fuckin RIPPED my final long run workout lads. If I don’t run 2:45 I will be forced to commit seppuku to preserve my honoru

>>77561662
Keep us updated, I'm invested in this storyline.

I'm gonna get back into (consistent) running finally. Or well, I never really did running consistently, when I started training I ran 10k every day for like 20 days until my knees gave up, but I did get down to 38 minutes, which apparently is decent. Now I wanna do 10Ks mainly on treadmill. How do I not fuck up my knees? Start very slow?

>>77562687
not run every day and get good running shoes

>>77562687
If you are going to run every day, don't do two "hard" days back to back. You have to learn to respect recovery miles.

A 17 year old girl won my parkrun this weekend in 17:10. This is a very hilly course at least 60 seconds slower than a flat course.

>>77562638
Is that a 2:45 at the Chicago marathon you were hoping for? How did you do?
>>77562962
Damn that's really fast, how hilly are we talking?

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>>77564180 >>77567827

>>77562640
Hey thanks Anon, I actually thought of this post on my morning run. I stepped in a massive puddle early on and almost just gave up and went home, but decided to keep going. I tried really hard to focus on my form, I tend to heelstrike, especially with my left foot, and my shitty posture means I lean back I think. It really felt like it clicked in the last 500m or so, I want to start out my next run like that.

Hopefully if I can keep consistent I should crack that 30min parkrun any day now.

What do you do if you feel like you're not recovering? I developed a base and introduced a long run on Sundays and it is going really badly. I'm running a distance I've run before but I'm exhausted the rest of the day, and the past two weeks I've had what felt like a mild cold the next few days after.

My nutrition is pretty good so I'm not sure what to do. Supplements maybe? I was thinking about electrolytes after

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>>77563980 >>77563985

I'm starting the coach to 5k, am I supposed to run on my hardest during the 1 minute jogs?

>>77563956
No. It is whatever pace allows you to do all of the running for that session.

It is probably better biomechanically at this stage to use a decent stride but there's no need to sprint. A lot of what new runners find difficult about c25k is learning how to run slower, so that's a skill you'll pick up.

>>77563956
nah just jog it. it might too easy because the plan is designed for complete beginners with no fitness. even in week 3 it's still mostly walking. if it's too easy just skip straight to week 4.

>>77563088
Not Chicago this year, the Indy Monumental Marathon. I refuse to be a lottery or charityfag and want to get into Chicago and Boston on time qualification

>>77561530
God i wish women were real.

>>77563720
Sub 30 is inevitable, just a matter of time.

>>77563985
>>77563980
how fast should I be going? I did the first day where my running speed was at around 12 km/h

>>77564184
If you can run 12km/h already then I'd say the whole plan will be too easy for you
Honestly I think c25k is a garbage training plan for anyone who isn't literally starting from sedentary on the couch

>>77564192
what should I do then? I mean it wasn't exhausting to run 12 km an hour for a minute, but still, it's not like I can keep running that. Is the other course still valid?

how do you know which shoes are good for running?

>>77564201
Running longer periods of time at a slower pace will always be a better option. You could try skipping to the later weeks of c25k. Don't see why you couldn't be running 5 minutes at 10km/h right now.

>>77564201
>>77564230
I second this. Try running at 5:50 min/km for five or ten minutes and see how you feel. Unless you're old or obese, there's no reason you shouldn't be able to go for a short jog without wrecking your shit.

>>77564209
Go to runrepeat and look at the ones with carbon plates

>>77564830
Reading some recent reviews, damn manufacturers have really gone all in on maximalist cushioning

>>77565416
and that's a good thing
don't get carbon ones unless you're racing and are fast. waste of money plodding around in $250 shoes at 8 min per km

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we're back after injury
wtf is lap 0. strava is garbage these days

is it normal for a run to blast my HRV into 'unbalanced'? i took 5g of citruline yesterday right before a run and did a distance PR of 12.3km. didn't sleep well and woke up with a pounding heart and feeling something close to anxiety almost all day today and the watch says my hrv is now unbalanced.

>>77565609
why would it be the run and not the shitty sleep?

>>77565625
i thought the bad sleep was caused by the run/citruline. i usually sleep very well provided i get 7-9 hours in which was the case today

>>77565609
Yes, it’s CNS fatigue. It means you went hard as fuck. Happens a lot. Nothing to worry about, just try to eat more carbs and salt after an effort like that

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Man this summer sucked. I feel like I lost so much idk fitness/stamina/cardio/strength/whatever you want. I just kept getting ill and injured (and only once out of four times it was because of running) and unable to run for multiple weeks.
This used to be way easier.

Knee is fucking killing me, haven't run in four days, still hurts like hell getting out of chairs, I think I fucked it, it's over

>>77561562
He didn't make it, 39th place 2:17. Vincent Mauri who was also mentioned got 10th.

>>77561678
He's not a pro, he's a nobody, 545th this year. His whole point was that he would get a time that would make him a somebody, but he didn't.

>>77566509
His splits are kind of funny, he went out like a mad man at sub-5 minute mile pace and just completely blew up. I have a little respect for actually grinding it out and taking the L instead of quitting and saying he got hurt or something

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>>77561530
>The distance of the race shown in the image is 400 metres.
>Lenka Gymerská is a Slovak sprinter who primarily specializes in this specific one-lap track event.
sprint is NOT rooning bitch bot gpt - completely different activity
and you forever keep using sprinters for your rooning general imagery, like clockwork bot

https://www.youtube.com/watch?v=3l42K-F0rbU&pp=ygUMbGF1cmEgZmFybXMg
>guyz - i'm rooning marathon again

https://www.youtube.com/watch?v=I-IJXaoYY5c&pp=ygUMbGF1cmEgZmFybXMg
>guyz - i aged 10 years in 2 weeks again

no, it's not the harvest, their combine shat out auger and they did fuckall so far, it's the rooning

>>77561530
Will my 5k improve if I do like 5 hours of zone 2 cardio per week but only do an actual run once?

>>77564201
I recommend doing intervals, run 10 km/h or so until you can't then walk a couple minutes and start running again till you get to 5k. It worked for me, the running intervals will get longer and eventually you will be able to run 5-10k without slowing down. Also don't try to run if your knees/shins hurt the next day, just walk.

Ive been rooning all my life on mostly heels and the back end of my feet.

how to change that and start front sole / toe running?

>>77566937
if you are slow you will improve but that training will only get you so far before you plateau.

im running my first marathon this sunday. training has gone well even though i don’t think my goal finishing time of sub 4 will be possible. but i’ve been debating 2 pieces of gear for the last couple weeks so i figured id ask u guys for an opinion

first is shoes. ive been doing all my speedwork and couple harder longruns in zoomflys and everything else in novablasts. both feel good and i was originally going to wear the zoomflys but i plan on taking the marathon easy and thought it might make more sense to wear the novablasts.

second is how im going to carry hydration nutrition. i was originally gonna wear a vest with my water and goos in em but through training i fucking hated the vest. i have a fanny pack i can fit all my goos and 1 water flask instead of 2 and i could grab water/gatorade at hydration stations. pretty sure i am going to make this change cuz i dislike wearing the vest a lot. also when i wear the vest my heart rate goes up like 15 bpm, it doesnt feel like it so i think its just the watch but id like my hr to be as accurate as it can

>>77566988
Why change? Of you are lacking a good answer here theb don't change.
I switched years and years ago by doing some meters within the runs on forefoot, gradually increasing. Took me about 8 months to fully adapt iirc.

>>77567306
I'd go with the safe options on both. Not the 'if I min-max this, I improve my time by 2min'.

>>77567306
If you're running a 4 hour marathon I'd go with the shoes that give the max comfort. The difference in speed will be negligible.

>>77566937
If you're doing less than that rn, almost definitely

>>77567306
Wear the zoomflys because if you don't I guarantee you're gonna start crying and coping about what your time would've been with plated shoes

For the gels, just wear shorts with zippered pockets and leave them in there, grab water from aid stations.

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>>77567600 >>77567604 >>77569350

Forgot to post this yesterday.

>>77567453
gz Anon

>>77567453
I miss running in a big city. So much more kino than running out here in the sticks, and no one bothers you because people actually have a life. For some reason a lot of provincials feel the need to say or yell something when I pass them, usually it's just friendly encouragement like "way to go!" but even that gets tiresome. Just leave me the fuck alone.

>>77567604
isn't dirty grimy air a problem? i started running only after moving out into a rural mountainous town and i like it - always good scenery, plenty of time running alone through a field. i may move back if work/education for kids requires it but always thought that running in the city sucks because of having to constantly stop at traffic light crossings and breathing in dirty air

>>77567617
I live in the gentrified part of an East Coast city and running alongside the water shirtless and performing soft exhibitionism on the babes who live around here is the highlight of my day. There's a walking path for several miles that hugs the waterfront and you don't get any exhaust from cars. There's also a big park I go to do hardee workouts and it's cool because it's really pretty and the whole place feels like a giant outdoor gym.

>>77567617
Before I lived in Amsterdam, which is great for running. Pretty clean air for a city and I always had a big park or desolate waterfront area nearby. I used to go out around 9 or 10 PM and just roon for about an hour in the dark along a major canal. Felt like a god.

any cheap watch rec’s for VO2? i’m okay with older/used models.
Just discovered that phone gps is shit for tracking pacing so I’ve decided to get a watch.

>>77567681
VO2 doesn't matter, stop listening to health podcasts. Get into training for the sake of performance and follow a real plan and I guarantee you that you will end up far superior to any fat retard trying to optimize his magical fitness number by spamming 4x4s twice a week with nothing else.

That said, just get a used forerunner so you can be part of the club.

>>77567684
>health podcasts
idk i heard from a doctor working at hospital that VO2 max is the best indicator we have that measures life longevity.

>>77567681
Getting a watch is definitely worth it if you want to improve. I'm happy with my Forerunner 165, which is Garmin's cheapest model I think. And I've seen several youtubers do VO2 max tests in specialized labs and get results that were very close to their Garmin estimates.

>>77567684
https://www.health.harvard.edu/healthy-aging-and-longevity/vosub2sub-max-what-it-is-and-how-you-can-improve-it

Went out for a 30 min jog after years of being a fat slob. Was at 8.58 km/h overal, that's pretty shit right?

>>77567742
Were you able to jog for 30 minutes consecutively?

>>77561530
>- If you start to feel pain anywhere, stop and rest;
How little pain is acceptable pain? I didn't know this general exists so I made a separate thread.
>>77567679

>>77567746
Yes, I wasn't out of breath too

>>77567638
>>77567680
thanks boys, now i want to move back to the city too. soft exhibitionism sounds like great fun

>>77567777
That's really good for your first run in years, means you have willpower and a solid base. Pace is shit but that's to be expected, maybe try breaking your next run up into shorter blocks where you run at a faster pace with some walking in between. Also checked.

>>77567742
30 minutes running without stop after years of not running at all? I don't believe it.

I started running again a few months ago after years without doing it and the first days I couldn't even last 15 minutes.

>>77567818
so you were grotesquely unfit. most people are not. even fat slobs can plod for 15 minutes and complete one mile.

>>77563720
>having to do all this shit for a sub30 5k
How do you cope with it?

>>77567796
Thanks anon, the worst thing is, jogging is so boring. And I try to avoid more living areas because I dont want people to judge me so I contain myself to a desolated part of a forest lmao.
>>77567818
>>77567742 (You) #
>30 minutes running without stop after years of not running at all? I don't believe it.
Because I've been lifting weights here and there and biking when I can instead of using my car, I think that helped me stay "fit".
I'm at 27% bodyfat too.

hello sirs i runned today

>>77567851
>Because I've been lifting weights here and there and biking when I can instead of using my car, I think that helped me stay "fit".
>I'm at 27% bodyfat too.

That is different. I thought you meant zero exercise.

Are rest days that necessary between jogging?

>>77568229
Your body needs to rest, your muscles need to regenerate, yes they are needed.

>>77568229
If you're new yes
If you are experienced and have the right genetics no

>>77561579
nothing ever happens

>>77568229
do you need a rest? I think anyone can run 5 days per week if 3 of the days are easy runs.

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>>77561530
>can't find shoes that fit my retarded feet
i'm so tired all i want is to walk and run at this point i'm almost willing to go barefoot

>>77567818
bro anyone who isn't obese should be able to slowly jog for 30 minutes day 1

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4 x 2k today
feeling good

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>>77569309

that's a shame

>>77569242
only cardio these comfort women should do is in the bedroom

>>77567453
Yo Casey

>>77567617
>isn't dirty grimy air a problem?
Prolly 10k = about half a cig. I made that up, but that's also what ChatGPT will do so don't ask it.

Running feels its just a form of displaying your genes, skill and toughness are unimportant.
Ive tried so bad to go to sub30 min 5k and its just not happening, meanwhile some obese friend went running with me last month and posted his 27min 5k in hills.

>>77569398
yeah i'm gonna assume you're also a fat subhuman with glaringly obvious reasons for being shit at running and are crying about nothing

put the fork down bro. it's time. lose the weight. it's okay. we believe in you.

>>77569401
Im 6'3 200lbs, faggot that mogged me is 5'7 250

>>77569398
Look when I started I was wheezing after a 3 minute run. A couple months later I still couldn't break below 30 minutes. Then another couple months passed, I tried to improve my routine, now I ran 5k in 26 minutes.

>>77569398
If you were saying under 15mins is about genes, then maybe I could get behind that, maybe. But under 30? Anyone can do that. How hard is "tried so bad"? Like a month? Once a week running? How many steps would you walk a day before you started walking?

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>>77569471 >>77569472 >>77570473

>be me
>started rooning like 3 weeks ago
>couldn’t run a single km
>ff to yesterday
>ran 10km w 80m elevation change in 50minutes

Am I gifted or something? I even ran the night before but less.

>>77569398
>some obese friend went running with me last month and posted his 27min 5k in hills.
based strongminded fatso
get him on a diet

>>77569455
you're a liar is what you are. either you could easily run 1 km 3 weeks ago or you didn't run 10k in 50 yesterday. either way LIAR

>>77569455
I'm guessing you are both young and not obese.

>>77569447
>how hard is tried so bad
I ran till it started to hurt in a weird way, didnt work.
Ran easy, didnt work.
Followed a program, didnt work.
Went without a program, didnt work.
I have extreme pain tolerance and will, i went to work at a car parts warehouse with kidney stones, pissing blood and fainting twice, toughest maratroon runner doesnt even go through 1/100th of the pain it was, not even close.

>>77569472
young and not obese but couldn't run 1k a few weeks ago

>>77569471
I thought it strange but didn’t really know. The people I told about it were like:
>we (humans) all have it in us to run like that

It was only when I aksed chatgpt and dude gave me the mindblown emoji.

>>77569472
Early 20s (old). Not obese in the slightest.

>>77569521
50 min 10k is reasonable in 3 weeks of running training if you are starting with some fitness from other exercise or sports.

>>77569534
I did gymming. Honestly, I‘m eyeing up a marathon sometime next year, do you think that‘s realistic if I continue? The 50min run included traffic lights btw, I ran in place. I imagine I could have shaven off 3 mins were it not for those.

>>77569541
Anyone can do a marathon with a good block of training. Just be sensible and don't do too much too soon. Maybe do a half at the start of the year then a marathon in the summer.

>>77569554
>anyone can do a marathon
Bullshit

>>77569557
look up the results of any big marathon. thousands of barely fit people finishing in 4,5,6+ hours. anyone can do it. just plod around doing loads of miles for a few months and turn up and do 26 in one go. done

>>77569541
50 minute 10k is solid for a noob. You can do a marathon in a year but you have to be smart or you will get hurt. You can already run faster than most fatties getting into running so you are at a high risk of injury if you don't slowly increase your volume. Treat it like weightlifting. You wouldn't add 20 lbs to your best bench press in a week, you'd crush yourself under the bar.

>>77569521
>Early 20s (old).

Gee, I wonder who this poster could be. Did the jannies finally crack down on your picture spamming?

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>>77569921

Sup roon, tard here: I am now comfortably running 10ks at around 1:03/1:04ish and I'm looking to start working on getting it down to sub hour/55/50 etc. starting on the sub hour side, and I'm using runfastr from the sticky, picrel is the suggestion.
I'm planning on doing the 3x2km at 9:30/9:35 since my watch doesn't measure exactly. What is a controlled recovery jog in this case?

>>77569860
I would just walk it. Recovery is for recovering. If you are going to jog it it would be close to walking pace anyway.

>>77569588
>50minutes 10k is solid for a noob
Lol i ran my first 10k in 38mins

>>77569923
No you didn’t

Is anyone here into running in retro shoes from back before mega foams took over? Like I think it would be kind of cool to get a pair of Nike Pegasus from the late 90s just to see what they were like.

>>77569950
Weren't those cushioned to hell anyway? Just wear some neutral/barefoot type shit if you're so curious. The brooks ghosts don't go too hard on the cushions either, but those newer ones look pretty cushy

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>>77570175

Ran my final mid week workout today before I start tapering for the thon

>>77569957
True, but I do miss the visible airbags in Nike shoes and gel pods in Asics stuff.

>>77569950
https://www.sneakerfreaker.com/performance/features/nike-pegasus-retrospective

man some of these are nice. I'd wear them for my everyday shoes if they brought them back

>>77567604
I moved near that other guy and hate it here. There’s nowhere to run in a big city. I went from running 70-90 mi / wks to rarely hitting 30. That place along the Hudson is as good as it gets and it’s pretty trashy and overcrowded. Anywhere else and there’s cars everywhere. Miss being in woodsy areas. At least there’s good trails / forest preserves around here but they are pretty hard to run compared to other places since there’s so many medium rocks so it tends to be more of hiking than trail running. Still good elevation training.

Middle ground is nice in smaller suburban areas where people aren’t hicks but it’s not crowded and there’s also nice public paths.

>>77569398
If you run as a kid through college that changes to your body are permanent. College track / mid-distance runners will get back into running 10 years later and run a sub 2:40 marathon on there first try. I know this chubby guy from running club in college who drinks pretty heavily and he ran 1:17 half despite looking like he wouldn’t be able to run a mile at that pace

>>77569960
Please tell me how to get this fast. I've been stuck around the mid 7's for a while: running about 50 miles a week. My Garmin recommended running activities are all over the place. Usually a 49 minute run @ a 8:10 (base) with multiple recovery runs (I'll just do a strict zone 2 run for like 50 mins on these days) and then a long day on Sunday (anywhere from like a 1:30:00 - 2:00:00). That makes up my typical weeks. I feel like I've been just stagnant for like 3 months

>>77570158
So if you're not gifted / ran through your teens its over and dont bother?

>>77570178
the norwegian singles guy is in his 40s and went from 30 min 5k to 15 in like five years just by being a turbo autist training

he already had a cycling background though and understood the concept of training consistently, which is where 99% of people fail with regards to anything

people always have anecdotes like this >>77570158 but that guy running a 1:17 was likely still running a ton, just not watching his diet which is somewhat less important than people think

that being said don't be fat

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>>77570329

>>77569821
Suck my cock, you inbred trash.

>>77570327
Yep, called it.

>>77569554
>>77569588
Makes sense. Thanks for the tips, anons.

>>77570329
Admit it, you find me hot. You want to do things to me, no, you want me to do things to you. You sick, fatty.

>>77570334
Cringe. I see you finally dropped the doomer facade.

>>77570335
No, still got that going on. Doesn‘t stop me from calling you a fatty, though. Are you ever going to post your body, fatty?

>>77570341
I was right to call you out. Embarrassing.

>>77570344
On your end, it is. Considering that you can recognise me just by a single passing remark.

>>77570346
You did spend weeks spamming this board, anon. Also, isn’t it like 3am for you?

How many times a week running is too much? Trying to get my 1.5 mile down from 10:30/40-9:45 asap so I can cross that off the list and focus the rest of my routine while I maintain I’ll worry about the long distance cardio later

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>>77570358 >>77571445

>>77570347
I made like two threads and participated in some others. How is that spam?

>3am
So what? Not like I‘ve got anything to do in the morning, or in any morning for that matter. Or ever, really.

>>77570354
You forgot to say
>saar

>>77570356
Two threads in the span of two months is acceptable, but that’s not what you did. Also, yeesh.

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>>77570537

4 weeks running, how's my progress? I can finally complete 5k without stopping, at least at that pace.

Im obese and chopped. how should i start running? cause i wanna get into some kinda cardio for heart and lung health

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>>77570500 >>77570759

Is it actually good?

>>77569455
wut? I'm basically the same spot as you but now I'm running at most 2km after three weeks. previous training?
I was (am) basically disabled though, after years of couch surfing. 23yo.

hey guys. just trying to get into running after years of doing nothing. 23yo.
first run a couple weeks ago was an all out and I was able to run 1.4km at 8min/km pace.
then looked into the C25k but though it was too structured.
so now I run until my heart reaches 165bpm, and walk until 140, and back to running again. (running as in very slow pace). my max heart rate is 205bpm

is this ok? i'm just making sure to rest enough

>>77570460
I love them. Insane value for money too.

>>77570354
If you can't break 10 min for 1.5 mile then you don't need to worry about doing too much running

>>77570412
just keep chugging along. sub 30 in 4 weeks

>>77570476
c25k would be too easy for you if you are already running 10+ minutes in one go. keep doing what you're doing and try to get to 20+ minutes with hr under 170.

I need to get my 1.5 mile run down to 9 minutes to prepare to join the navy

>>77570473
Neat. Keep rooning bro. Don‘t get hurt.

>>77570460
Really wish Adidas would start offering more width options for us wide footed folk.

>>77570354
wow look another lazy military wannabe guy trying to avoid doing cardio

>>77570650
yeah you should probably start running

>>77570759
I have narrow feet and adidas are even tight enough for me.

>>77570910
Yeah and the common practice of going up half a size has never worked for me because then it just feels too long in the toes. My current go-to brand is New Balance because they offer EE and 4E in practically everything.

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>>77571055 >>77571075

What a piece of shit body i have damn i wish i never tried atleast i could delude myself into ''i could achieve things im just lazy''

>shoulder hurts when rooning
>doesnt hurt when overhead pressing, snatches, turkish getups
What the fuck man

>>77570983
maybe try a bit longer. it takes a long time to see good results. but you have to be consistent and stick with it

>>77570983
Everyone is a different degree of shit to begin with. The only ones who get any good are the ones who stick with it.

>>77571055
>>77571075
I ran for 5 months last year before fucking my shit up, i couldnt walk anymore. Same for the year before, still couldnt run a 30minutes 5k.
Ive been at it for 2 months now and i simply cant progress. Also running makes me so hungry its counter productive i am now overweight at 191cm 96kg.

Its so depressing it was supposed to make me slightly better at life but now its just depressing me, a stark reminder i'll never be good enough at anything i try no matter how much effort i put into it.

>>77571084
>191cm 96kg.
you're probably good at rowing

>>77571084
At the beginning of this year I wanted to get in shape, couldn't pick what I wanted to do, so I did the One Punch Man routine. 10k running, 100 push-ups, 100 sit-ups, 100 squats, every day. I had to start walking because I was literally starting from zero, and I was doing it on a walking pad. Agoraphobic so I was probably doing like 500 steps a day max. After 2 weeks I started running about half, and a month in I started running the whole thing, although my walking pad only goes up to 6km/h, which is basically a fast walk or a very slow run, though I did run the whole 10k every day.

After another month I was completely fucked. My body was crying at me to stop. My feet were the worst, they hurt all the fucking time. I was definitely stronger, but the cost was that I was just uncomfortable all day every day. I think the only reason I made it to 2 months was because my girlfriend rubbed my feet every night.

So I stopped everything and wallowed in a bit of misery for a while. I'd been trying to work on my agoraphobia but it still wasn't going great. Then one Saturday I just went to my local parkrun and did a 5k. Turns out my local is one of the hardest in the country with a very steep incline. I ran about 1-1.5k out of the whole thing, walked the rest, was absolutely fucking dead at the end. Took me 45 minutes. The hill at the end is so steep and I was so tired, if I could've given up there and gone home I would have, but the way home was up that damn hill, so I had to do it anyway.

All I did for 3 months was that parkrun every Saturday, no other running. Every week I just tried to run a little bit farther than the last. Now I can run everything except the hill at the end, and I'm working on that. Getting very close to going sub-30 as well, and I'm slowly incorporating more runs throughout the week. I'd easily do a sub-30 on flat, too.

[spoiler]Sorry for the fucking blog, just trying to say that doing a little consistently worked well for me.[/spoiler]

>>77571084
Bro all the normal rules about 10% a week and building mileage are for non fat people. If you're overweight obviously you're gonna fuck yourself up. I'd fall apart running tomorrow if I suddenly gained 40lbs

>>77571087
Yeah, ape arms help too, 191cm but 202cm wingspan.
But it's a rich ''people'' ''sport'' so im not partaking in it.

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>>77571291 >>77571560

Did 400s today. Can I get some advice from one of you /roon/ OGs on how to put together a good speed day/track workout. My thinking here was running them at goal 5km race pace with about 2min cooldown between. Not sure if this makes any sense to do

>>77571105
I have only lurked for the last ten years but you made me want to post.
Respect, both for your effort and for you making that post to help encourage and inspire the other struggling anon. Reminded me of fit in the Zyzz era, we're all gonna make it brah

lost my key while on a roon this morning
had to call the landlord at 6 in the morning
a fucking hole in me pockets

>>77571105
I admire the hardcore training but you could make much better and sustainable gains if you just dialled it back a couple of notches. Like doing the 10k every second day and the pushups sit ups and squats on the other days.

>>77571206
5k pace is probably too slow for 400s with 2 min recovery.
I would do 5k pace with 60 seconds recovery or run a bit faster and keep the 2 min recovery.

>>77571244
Thanks anon, I'm trying.
>>77571286
Possibly, but you have to remember I was in fucking appalling shape from 10+ years of not leaving the house. I wasn't overweight, but I was just generally incredibly weak, and doing that much so suddenly clearly fucked me over. Maybe some day I'll be back at that point, but I'd rather do it slowly and sustainably.

>>77571191
Thats ridiculous, mate! Do something with it. Swimming, rowing, basketball... wtf are you running in the first place?

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>>77571356 >>77571501

Hold up! Guys, where the fuck is excel sheet & buns anon?!
Anon are you okay, anon?

>>77571354
Knee hurts
Haven't run since last Friday
Sorry

>>77570991
you might be clenching your hand a little tight. i’d get occasional shoulder aches while running then i saw some girl on youtube mention this and she recommended loosening how you hold your hands and i havent got a shoulder ache since. she also said lightly holding a gel would help so you wont have to think about loosening your hand

>>77571191
just jump on the rower in the gym like any normal person. not expecting you to join a rowing club and go in the open water

I do a lot of rowing for cross training but I'm too small to be good at it. 7:20 is my best 2k. You could probably break 8 min for 2k within a few weeks. That's way more impressive than running a 30 min 5k.

>>77571363
I dont go to the gym anymore, i train at home i only have a 20kg kettlebell, an ab wheel, and a 10kg barbell i can load with an additional 65kg max.

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>>77571494 >>77571577

>>77570874
I run regularly but I usually just do casual comfy 5k
at about 1 mile every 10 minutes.
Tried testing for speed since I was positive I could push myself further but I still only manage to do my mile about 1 minute faster. I only ever did the plan of building to be able to do a 10k casual run and then after I proved that I could I just defaulted back to comfortably doing a 5k 3 times a week. I've never really tried to build for speed before so I feel nervous about if I can do it

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>>77570356
>Gaylist for Twinkmaxxing

>>77571348
I tried basketball for years but i was so shit at it id play 2 minutes per game if i was lucky.
I want to run because i have nothing else to do and its a sport that requires no brain, i'm stupid as hell man.
I also want better conditionning for my kettlebell stuff, i did 100snatches in 5 mins and i tought my heart would explode, my lungs were burning, next step is 200 snatches in 10 mins and im nowhere near the cardiovascular capacity for it.

>>77571409
1 minute faster per mile is a big increase in pace to be fair.

>>77571354
>>77571356
>answers within 30s
like clockwork

>>77571458
You have very unique training methods. I would do some more crossfit style workouts instead of just spamming snatches. Like 5 rounds of 10 barbell movements, 10 burpees, 10 kettlebell movements. shit like that will get you better fitness. and throw in a couple of easy runs per week.

>>77571494
tbf thats measured across only a single mile.
I was running for 9 minutes with an attempt to speed up to see how much I could do, because thats my goal time for a 1.5 mile but it was only a mile even.

>>77571206
is this your 5k goalpace?

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Averaged 65 miles per week for the last 4 weeks. We're all gonna make it.

Ran 4 km on my second run in 30 mins. I don't know if that's better. Ran 5:50/km for the first 10 minutes, then gassed out to around 8:30/km in the end >>77567742

>>77571409
>i actually run all the time
>giant wall of text about a 30 min 5k
i'm sure that'll fly in the army

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it's over

>>77571574
nice. enjoy the process brotha

>>77571501
I'm still on this site every day. I have nothing else going on in my life, especially now that I can't run.

>>77571622
same brother

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>>77571622
>>77571670
count me in!

I've done 50k on my new Autopilots now, and I'm really liking them. I don't think I'll ever buy another pair of Kayanos again. The lower drop (6mm vs 10mm) works well for me, and my technique/strength is good enough now that I don't need stability shoes any more. They feel like a decent price at $112 dollarbucks too.

Can i make rooning progress running only once a week? I do crossfit-like training 3times a week and do biking once a week.
Would you recommend a long or speed day?
Monday : OHP (volume) + pecs and back
Wednesday: squats/deadlifts/tgu/swings + biking for 30-40 mins
Friday : OHP (heavy) & arms
I want to run on saturday

8 weeks since I started running. I can now run just shy of 5k without stopping. I could probably run 5k but there's one thing stopping me:
>My left foot, then leg starts to go numb around the 4k mark and only gets worse over time
Stopping running fixes it pretty fast and it happens no matter what shoes I wear. Any idea whats up with this?

>>77571820
Probably not very good progress but do it and see what happens

>>77571820
decide what your goals are. if you want to improve running you gotta run more. one run will not really do much. I do a lot of cross training but I still get my 3 runs in per week.

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>>77572219 >>77572351

>>77561530
Thoughts on hill sprints?
I found a place nearby with a good pedestrian trail for the purpose. 18.5% gradient. I can only do the sprint once fresh before I'm spent, though. It's too long to do it multiple times.

>>77572130
Depends on your goals, I guess, but
I had done similar ones preparing for a trail'ish 30k race with quite the profile. I think the most beneficial part was mental knowing I could fly up the inclines and then feeling great relief tackling the actual race's inclines pacing myself at 90% instead of the 95-100% I had practiced was great.

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noice
Did a HM in 1:58:12 in there according to Strava. My PR is 1:57:12. I didn't think I'd get so close so easy.

>>77572130
sounds too steep. I think hill sprints are meant to be done on 5-8% hill
it will still be a good workout of course but you won't be able have a normal running form when it's so steep

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>>77561530
Hyrox

>run to be healthier
>everything hurts
I simply dont have the genes for it

>>77572396
Just give yourself more time to recover. Stick with it, don't be a pussy.

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>>77577128

Getting back into running. Last time I stopped because I started getting a pain in my left foot. It was roughly in the middle of my foot, and it felt like I was opening a cut by moving but the cut was deep inside my foot. Anyone know whats up with that? Anyway, I'm taking it slow this time and really trying to make sure my feet are comfortable.

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>>77572693 >>77572696 >>77573078 >>77575149

>BROKE SUB 2 HOUR HALF MARATHON
BROKE SUB 2 HOUR HALF MARATHON
>BROKE SUB 2 HOUR HALF MARATHON
BROKE SUB 2 HOUR HALF MARATHON
FUCK YEAHHHHHHHHHHHHHHHH FINALLY
LETS GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

I always ran on an empty stomach at about 6:30 min per km pace but today I decided to eat 2 sandwiches and broke A TON of my personal bests
>10k went down by 4 minutes almost giving me a sub 50 10k
>15k went down by 13 minutes
>20k went down by almost TWENTY minutes
>half marathon went down by FOURTY TWO minutes!!!
damn who knew all I had to do was eat a sandwich to get massive time gainz

>>77572686
Also I developed a six pack when the lighting falls just at the right angle which is pretty nice

>>77572686
anon discovers the magic of carbs, happy for you man

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>>77572945 >>77573079

Hilly parkrun today in 30:46, 4th week in a row I got between 30 and 31 minutes. It's a bit frustrating to not be improving and not getting under 30 still, but in fairness I wasn't sure if I was going to bother this morning. I had a niggle in my calf that I was a bit worried about, but it was fine when I got there.

Only training I did last week was a single 10k on the Monday. I think this week I'll do a few shorter easy runs throughout, and then maybe some hill sprints if my legs feel up to it.

9 months into actively rooning 3 to 4 days a week and my big and pinky toes are still blistering
shit hurts, especially the pinky toes

>>77572795
Nice one, sounds like a good plan.
>>77572889
Have you tried vaseline pre-run? Lube up those piggies.

>>77572945
>Have you tried vaseline
Haven't actually. I first went with blister plasters but those are expensive so lately I've been using sports tape. Figured the callouses would help but at least for the bottom of my pinky toes, the blisters are now forming below those fuckers so I can't even pop them. Also am already running with Altras so toebox size shouldn't be the problem

>>77572955
nightmare fuel.
Wrong socks? Wrong lacing?

>>77572975
Could be, or it's just genetics, idk. Luckily it only hurts for the first 5 minutes of a run and you'd figure that at some point the body would go like, yeah, guess this is a thing now and stop

Blew up at mile 9 of my half today, got a 1:50:xx but thought I had 1:45 in the bag. It was awful watching everyone pass me, walked several times because I'm /weakmind/, probably could've gotten a 148 or something if i was mentally tougher but that has to among the most miserable workouts of my entire life. Legs were completely fucked by the end of the race and my mentality switched from "I might be able to make up time later" to "just jog it home" to feeling like I couldn't do it.

I've been running consistently (again) for about two months and I realize I completely jumped the gun and underestimated how hard a half is. Gonna just run park runs and focus on stringing together consistently good training weeks for the foreseeable future.

>>77572686
congrats g

>>77572795
>Only training I did last week was a single 10k on the Monday
well yeah bro

>>77561530

10 mile run today, legs feel better after a long run than they have maybe ever. 3 weeks to go until my HM and I feel great. Increasing mileage and investing in a quality shoe rotation is paying off. And a cute mid gave me that look both times she passed by, which hasnt happened in awhile. We're so back lads

i signed up for a 5k in a month
i'm going to run sub-22 or livestream my suicide

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Rooned for 80 minutes which is a record for me after a week long break because of shin splints but my ankles and knees were starting to hurt a little in the final 20 minutes.
What do we think?

Anyone else's garmin gps become unreliable the last few weeks? I haven't had a properly tracked run in a while because no matter where I am my watch can't connect

All the old tricks aren't working. I'm trying to make sure it is synced the day before and it has no effect. I'm driving to my run with bluetooth enabled on my phone, and again it is having no effect.

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>>77573584 >>77573847 >>77573871

Oh yeah, this feels sooo much better than the classic reeboks i was attempting to run in.

>>77573553
Love my vomeros, so comfy for easy runs.

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>>77573611 >>77573678 >>77573857 >>77574240

Never thought I would be here cause I thought this general was gay... but I guess I'm gay too since I'm here. Just started seriously running because this cute girl at work did a marathon and now I want to as well so we have something to talk about. Now I have to train for a marathon in February. idk how you guys are averaging 6:00-7:00 miles; seriously insane. I just wanna get under 4 hours and a dream of near 3:30. I know I'm delusional but I HAVE to do it now

>>77573598
Doing a marathon as a first race is stupid, and I hate how many people are like you. You'll probably do it in 4:30 and never run again.

>>77573611
I never said it would be easy. I just said I have to do it.

>>77573584
Im not used to my shoes having this much cushioning so i almost tripped on my first run lol.

>>77573078
>I completely jumped the gun and underestimated how hard a half is

Same shit happened to me. I ran a 21 min 5k and had done a few long runs, I figured a HM would be easy work. I was really fucking wrong

>>77573598

It always amazes me what niggas will do for pussy. I dont mean that in a negative way, its just makes me laugh. Im gonna had run a marathon to the list

lads, i have a half marathon race next weekend, and i have a very ambitious goal. my HM PR set in july was a 1:45, next sunday i want to break sub 1:40, and possibly even target sub 1:38.

i've done several HMs prior, and reason for my confidence is that i noticed my speed sessions getting faster and my HR remaining stable/slightly increasing even with more distance. though i'm pretty confident I can PR, it all falls apart if i go out too fast at the start. so how do i get myself to hit my goal without going out too hard at the start? or is it all in my head and i'm just being a big pussy about it? any advice appreciated, thanks.

>>77573553
looking fresh. good choice

>>77573598
You have done one week of running of course you are shit at it. Just don't do any retarded stuff and you will make quick gains. Get your 4 runs in every week, nothing fancy, just stay consistent.

>>77573727
Post your best workouts you have done in the last 2 months.

>>77573553
Not into posting fits, but I will bite: Small feet or bigger legs? If I were to take a shot like that, it would more look like clown shoes on a stick.
Also, what is it with these half socks? See them everywhere. They look uncomfy af to me - the flex zone starts way too low, still in the shoe and around your ankles.

>>77573727
have you done lactic threshold runs in the last month? how old, how many km per week

if you have a garmin or whatever you can just use the race predictor if you know you are fit enought for the distance

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>>77573677
Lmao yeah, basically the exact same as me


>>77573885
Do not trust Garmin

>>77573678
I know man it's crazy, I thought the same thing. but at least I benefit from it and so far its pretty fun
>>77573857
I'm doing Hal Higdon's marathon novice 1 program with 3 runs and 1 long run. the running is the easy part, i'm really focusing on recovery, mobility and eating as much as I can so i'm not wrecked in a few weeks. so far so good but my hips feel tired so I think i need to do some strength work there. I also use a massage gun after since run 3 and the long run and it feels great.

>>77573598
Wholesome. And even if your elaborate mating dance doesn't woo her, you'll still have running to console you.

26:48 without pushing it, new PB somewhat out of nowhere. Rooneth less recently because my legs hurt, maybe the collagen doesn't actually work. I think carb loading was good and maybe sprints helped.

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>>77574741 >>77574805 >>77574838 >>77575368

Last long roon before I taper for race day. I am so fit it’s fucking ridiculous.
If you can survive it, look up Renato Canova style training. It works

>>77574638
mogging

>>77574638
incredible anon. you're where I wanna be, seriously!

I've just been doing laps in my backyard and its all rocky dirt with uneven elevation.
I wonder if running on a flat space is going to be like taking weighted clothes off

>>77574638
corr impresive

>>77571560
Yes

>>77574954
yes i would say 1 minute total stop recovery

>>77572686
based tbqh

>>77574638
wish I could do this distance without getting injured. I have maxed out my 5k but can't do the mileage for longer races.

>>77575368
you can, don’t be a bitch. also don’t be stupid go slow and gradually build up

Any recommendations for interval training?
I don't have a specific race in mind, I just want to get faster over time. Pack more kilometers in my one hour easy runs, that's about it. (currently about 10,5km)

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>>77575502 >>77575537 >>77575567 >>77576617

>>77575416
I'm old and run 20 miles per week. I know what I can handle. If I could do 50 miles per week I could probably run 2:40 for the marathon

>>77575485
>14:50 5k
damn unc

>>77575485
>old
>14:50 5k
Let me guess, by "old" you mean 28

>>77575485
I’m almost 33. I’m a boomer at this point and that 20 miler capped off 105 miles on the week. You can’t be that old if you are here

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Fucked up my attempt at a PB 5km.
Did 21.59min about two months ago, had the intention of holding a 4.20min/km pace for this run.
My mind just wasn't in it. Heart rate was fine and legs felt fine, had plenty of energy.
But the whole run was sticking thinking you can't do this. Got to 3km mark and just gave up.
Was a week ago now and I'm still kicking myself for it.
Can't try again for a bit because I have a half marathon in a few weeks
Fuck these captchas

When should I start the 2nd schedule in the OP? I can run 4 km in 30 mins atm.

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>>77575894

>>77575537
I am closer to 40 than 28
anyway good run today. most of my runs are like this. I run every second day and mostly junk/fast. Don't do many easy runs. Then I go to the gym on the other days

>>77575799
How long have you been running?

>>77575894
I ran 4:08 for the mile in highschool. Then I got a scholarship but didn't run much in college because of injuries. Played some other sports then started running every second day a few years ago. One time I ran 19:50 for 5k and that was slowest I ever was since I was about 10 years old.

>>77575900
This is why kids should be active growing up. There is no chance to keep up otherwise. I know a guy from work in his early 60s who I happened to see in the newspapers for winning national races in his age group and when calling him out and trying to understand, how he does it, he stated that we was an athlete from 11-19yo. Then did other things on/off until late 40s when he picked up running again. Guy is 62 now and still runs sub18 5k. Mind blowing. 35-45km a week, btw. I could barely get to sub 20 in my mid 20s with 60km a week.

>>77575940
Yeah my dad is just outside 20 min for 5k and he is nearly 70 and doesn't train much because of injuries but has played sports his whole life.

Lots of people come to this thread and struggle to make improvements. It's likely because they were never fit as kids. They can still improve but it's a lot harder and takes way longer than someone who was fit throughout school.

>>77575970
Starting from nothing for me is feeling pretty rough, kinda crazy seeing people out here just destroying me at 70+ years old. I can see why a lot of people find it demotivating, but I guess I'm only really competitive with myself.

>>77575970
>It's likely because they were never fit as kids.
This is me. I was basically sedentary from age 5 through 20. To be fair, I was extremely asthmatic and hospitalized multiple times. Wasn't till I had to take a fitness class in college until I realized I could be active. Then I started running, but yeah progress has been slow, and a lot of injuries and pain. But I still enjoy running.